CrossFit by Overload

"Sunday Fun Day"

This Sunday we'll be bringing back Sunday Fun Day at SCEGA for Coach Jon's birthday. Meet at SCEGA gymnastics at 9 a.m. and take the gymnastics class to a new level.

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

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Zach & Bob getting stoned.

"Family WoD Day"

Saturday's have very quickly become the most fun wod of the week.  With Coach Jake at the helm this wod promises to have fun and tough rolled into one.  Bring the kids and see if you can keep up with them through this hour.

Last Saturday.

"Over my head and front to back"

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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"Enrique this is Uncle Bob, Uncle Bob this is Enrique."  Name this movie.  Jake you have to wait until the end of the day to post on this.

"A version of CrossFit Games Open 11.1"

6 rounds of:
30 Double-unders
15 Power snatches

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A plethora of CFO females forging elite fitness.

"Behind the neck"

Behind the neck Jerk 1-1-1-1-1-1-1

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The focus today is on speed under the bar, not about how heavy you can go.  It's about how heavy you can go while maintaining perfect form.  Today you should find you flaws, exploit them and then hammer the sh*@ out of them.  Unlearn bad habits and work the technique.

CFO kids pushin the yoke for time.

"No Clock November Begins"

Happy Birthday Coach Jon. 

Seven rounds:
10 Wallball shots, 20 pound ball
10 Pull-ups

The focus today is proper front squatting with the med ball, being explosive out of the hole and being patient with the extention of the arms.  Let the med ball sit in the front rack until the hips are completely open.

During the pull ups the focus is on a straight, tight, body utilizing the shoulders and back to generate power.  Open and then violently close the shoulder stopping the feet slightly in front of the bar to generate power vertically.

Remeber, perfect form and range of motion is the goal.

Box jump line up.

"class cancelation"

We are canceling the 6pm class tonight so that everyone can get their little ones out to trick or treat.

"Townhall Meeting"

CFO is making more improvements and we want to share them with the rest of the class. This Friday we are having a meeting following the 5:00 p.m. class. This will be a potluck meeting so bring a dish to share with the other kids.

"Four rounds, really?"

Remember that "No Clock November" starts tomorrow so get your wiggles out today because come tomorrow it's back to basics.

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

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Battle of the sexes.

"Fun Saturday"

If you've heard of CrossFit and are wanting to try it, or if you're just looking for something different to do on a Saturday then come over to Overload for what always promises to be a fun and exciting wod with the CFO crew.  We look forward to having you at our box.

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

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Join us tomorrow for a fun filled wod on a Saturday morning.

 

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

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Deb beatin the crap out of the BATs.

"G.I. Jane"

For time:
100 Burpee pull-ups

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If you look closely, you can see the slow demise of the human body only to be reborn...stronger.

"Heavy Overhead"

Overhead Squat 1-1-1-1-1-1-1 reps

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Now that's a great lookin back squat.

"Weighted Misery"

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

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Lot's of fun doing "Amazing Grace" with our friends from CF Temecula South and few from Invictus.

"Amazing Grace"

Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California.

Participation is simple and can be done at any level of expertise and scale.  Come out to CFO today starting at 9 a.m. and support this worthy cause.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

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What comes to your mind when you look at this picture.  Post to comments.

"That's a lot of squats"

Three rounds for time of:
12 Muscle-ups
75 Squats

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"Hitting a PR" with Coach Mike Burgener - video [wmv] [mov]

Not only is she an endurance queen, but she can throw weight around too.  Good position Penny.

"Fast and Furious"

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

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What do you do when your shoulder is bothering you and there are push ups in the wod?  Get into a band and do single arm push ups.  Looking good Sam.

"An odd account"

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

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Debbie carrying the sandbag during the 31 Heroes wod.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Harrison with a beautiful touchdown catch.

"Free Saturday"

If you've heard of CrossFit and are wanting to try it, or if you're just looking for something different to do on a Saturday then come over to Overload for what always promises to be a fun and exciting wod with the CFO crew.  We look forward to having you at our box.

With great beard comes great responsibility.

"Pick a Named wod"

Today you may choose a Benchmark Girl, a Hero or a named wod i.e. Fight Gone Bad.  You may also choose a wod that CFO named like "Ella Grace".  Pick something you've never done before and challenge yourself.  Remember to get outside your comfort zone and don't worry about RX'ing it, just give it your best shot.

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Modifications, when done correctly, will give us what we need to get better at the movements we are working towards.  Perfect practice makes perfect, so don't ever be ashamed of lowering the weight or modifying the movement to get better at it.  Those that take a step back and work on fundamentals will find themselves taking a leap forward in there progress as an athlete. 

Sam doing a great job of keeping her body straight and tight while modifying her rope ascents.

 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Josh contemplating his existance and the meaning of life, post wod.

 

"Shower"

CFO Ladies

Please join us in welcoming Lil' Miss Ella Grace to the world, with a shower of love for Sarah and her new bundle of joy!

When: Sunday, October 23rd at 2:00 pm

Where: Chateau Hults (residence of Kat Hults) 

Lil' bites & refreshments will be served

Please RSVP to Carrie Jones by Thursday, October 20th. Text or email: (804) 387-9650; finallyajones@yahoo.com

"Trips to the front"

Front squat 3-3-3-3-3 reps

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When doing a 1 rep, 3 rep or 5 rep heavy lift, your output should be just as much as if your hitting a short metcon.  If you find yourself able to immediately turn around and do another wod, then you didn't go heavy enough.

Coach Jake hittin a PR. 

 

"Not what it seems"

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

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Tammy lookin great overhead.  There's nothing like a girl throwing around heavy weight.

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds and reps to comments.

Properly positioning your feet without having to look at them is a big key to an effeciant rope climb.