05/18/2012 Brian

BRIAN

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Three rounds of:

• 15 foot Rope climb, 5 ascents
• 185 pound Back squat, 25 reps

For Time

For all those interested in attending the 2012 CrossFit Games, please post a reply so we can purchase tickets through the gym.  That way we will all be seated together!!  If you forget to post, please add your name to the whiteboard at the gym or tell Nic.  Thanks!!

05/17/2012

I saw a few CrossFit faces at the ATOC yesterday!!  Hope everyone enjoyed watching the start of the race.  It was quite a sight to see…

SWOD:

hang power snatch

3-3-3-3-3

WOD:

6- 50 m sprints, rest 30 seconds between.  (rest while you walk back to start line)

then…

50-40-30-20-10

box jumps (20/18″)

KTE’s

05/16/2012 AMGEN Tour Stage 4 Comes to Sonora

AMGEN is today!  Come out and enjoy the beautiful weather and watch these athletes ride through our beautiful Mother Lode on their journey through Stage 4 of America’s Greatest Race!

WOD:

Two rounds of each…

800m run

20 handstand pushups

__________

20 thrusters (95/65 lbs)

20 L- pullups

If you haven’t already purchased a WODbook, they are an excellent tool to assist you in the gym!  For $20, you will have a spot to keep all your WOD’s organized and recorded and it will give you a chance to look back once in a while and track your progress.  There are even bodyweight workouts in the books that you can do at home or on vacation with no equipment, and a section for your strength training.  The benchmark and Hero WOD’s are in the book as well.  Take a peek through these books, I think you will like what you see!

05/15/2012 Tabata This

SWOD:

weighted pull ups

1-1-1-1-1

WOD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

05/14/2012

Don and Christina say “Hello CrossFit Sonora!!” from Maui

WOD:

7 RFT

5 clapping push ups

3 power cleans

3 hang power cleans

3 power cleans

Use 50% of your 1 RM power clean

Hope everyone enjoyed their Mother’s Day weekend and the Round Up festivities.  Congrats to little Roger Alderman (CFS member Regina’s son) for taking first place in the Kiddie Rodeo Boot Race yesterday…he must watching his mother closely while at CrossFit cuz that kid’s got wheels!!  Also a strong showing of CrossFit Sonora kids in the parade on Saturday and the Stick Horse/Boot Race yesterday…Strong Work to McKenna, Cooper, Trenton, Molly and Reghan.

05/12/2012 GYM CLOSED!!

CLOSED FOR THE MOTHER LODE ROUND UP PARADE!  Spend the day celebrating Mom by taking her to the parade:)  For those of you that really think you need to workout today here’s a little workout for you…

 

 

For time:

start at Subway on Washington St.  Perform 12 oz. curls along the parade route until you reach the Red Church or pass out on the sidewalk making sweat angels.  Please wear appropriate wod attire (cowboy boots and hat) but clothing is totally optional…

05/11/2012 Hero WOD Carse

****WE WILL BE CLOSED THIS SATURDAY FOR THE ROUND UP PARADE**** SWOD: OHS (overhead squat) 3-3-3-3-3 WOD:   CARSE U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.  He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3 reps of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl.