CrossFit Northwest Tucson

THURSDAY 090716

WOD

Seven rounds for time of:

95/65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

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Mikko Salo running down the hill in the First WOD.  Fittest man in the world right there.

WEDNESDAY 090715

WOD

5 rounds for time:

50 Dounble unders
185/115 pound Back squat, 15 reps

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TUESDAY 090714

WOD

"Up and Down"

Run 800m
Deadlift 275/185 pounds 15 reps
Row 500m (sub 50 - 45 pound Sumo deadlift high pulls if no rower is available)
15 Box jumps, 34" Box
50 Burpees

Rest 2 minutes then do the above in reverse order.

Post time including rest to comments.
Deadlift ladder WOD #2.  2009 CrossFit Games

MONDAY 090713

ONE YEAR UNTIL THE 2010 CROSSFIT GAMES!

We hope to see you all in the gym tonight at 6:30.  We will tell all stories then and all week.  What a story it is.  Wish I had time to elaborate, but we have another early morning today, Mamma misses her babies so we need to get home fast.  And I need sleep.

WOD

Thruster 5-5-5-5-5 reps

 

Logo on Judge's shirt.

SUNDAY 090712

REST DAY

Jennifer and I had a super long day today and are exhausted.  We have tons of stories to share with all of you.  I am going to keep this post brief.  IT WAS AWESOME!  The athletes that came to Aromas are spectacular and are truly the fittest on earth.  We also cannot wait to get home to share.  I will hopefully give a Games debriefing in tomorrow's post.

 

SATURDAY 090711

Where to begin?  We started this morning before day broke, and in Northern California that also means fog.  It was cool, ok it was cold when we arrived in Aromas.  I mean under 60 degrees cold.  For us Desert Dwellers that is a cold July morning.  We began the morning in a Volunteer's/Judge's meeting and started to see and meet all of the CrossFit "Big Wigs".  Jennifer and I were in separate groups, and if you haven't seen any of the CrossFit video coverage, Jennifer judged her favorite lift the Overhead squat and Pull-up event and I was a volunteer at the stadium registering the teams.  I had basically 20 minutes of work and 40 minutes of watching events per hour (hard job, huh?).  Where as Jennifer judged for those 50 minutes.  I basically watched the teams in two of the venues and sat and socialized with people like Coach Glassman and Lisa Lugo from CFHQ, a few of the people from CrossFit Flagstaff and Southwest CrossFit.  I enjoyed the cold weather because I know it would not last long, and before you knew it we were in Sunny California again and it started to get hot, California Hot (73 degrees!).  Anyway, I kicked John Welborn out of the stadium, and watched the most beautiful woman judge (Jennifer, just in case you were wondering) the Overhead squats, I have a few pics of her doing her job.  I also got to see some amazing teams work together on some difficult WODs, the whole time thinking ahead to next year and knowing how much fun we are all going to have in 2010 competing and partying in Aromas.  After the events today, Jennifer arm wrestled Lisbeth Darsh of CrossFit Watertown and the organizer of the CrossFit Affiliate Blog, we watched Freddy Camachos's CF One World Team compete and met Freddy.  Watched Annie (the lady "Annie" the WOD is named after) and Rob two of CrossFit's superstars compete on one of the Santa Cruz' teams.  We also saw the 2008 Champion Jason Khalipa, Nicole, and Jennifer got to judge her new idol from CrossFit Calgary who put up a nice Overhead squat of 155 pounds x 3. Tomorrow will not be so hard (ya right).  Jennifer has five events to judge, we will be on the hill to help the contestants through the run course and get to see the fittest men and women on earth compete in their games.  At least we will know to dress warmer for the AM and bring a little more coffee.  And just maybe a bit of foreshadow for next year, CrossFit Northwest is leading the team events today.  Next year they will have to add Tucson to the end of that name!  WE miss you guys and look forward to seeing you all next week.  So in spirit of the games today's WOD is the Stadium Team event.

Teams two women and two men (if possible)

30 Wall ball shots - one member at a time starting with the women then the men. 

After wall ball shots follows:  Each member performs the movements at the same time, when each member is done they rotate to the other movement once each member has finished all reps of all movements.

Row 300m
24/16 kg Kettlebell swings, 30 reps
40/20 pound Dumbell press (any overhead movement acceptable), 30 reps
30 Box jumps, 20" box

30 Deadlift, 225/135 pounds - One member at a time with Men starting the deads. 

Time stops when the final women finishes the last Deadlift.

Post teams and time to comments.

Todd doing Stadium WOD briefing, do I look cold?  You can't see my shaking legs in shorts.
The Stadium set up for the Team WOD.

FRIDAY 090710

Jennifer and I had yet another great day on our road to the Games.  Started the morning off with some great conversation with my cousin and her husband who is a Police Officer with San Jose PD.  Really we provided motivation for them before their short first CrossFit WOD.  Jennifer worked out with them and their 16 year old son, they each did 3 rounds of 200m run, 20 squats, 15 push-ups, and 15 sit-ups.  I think it was a great way to introduce them to not only CrossFit, but to see someone like Jennifer do a workout quickly.  It was a wake-up call especially for Nick their son, who as most of us know all too well, was beat by a girl.  My cousin was asked on her second round by a neighbor what she was doing and she told them CrossFit.  It was funny because the neighbor must have know an Affiliate owner, because we saw a truck with TFL CrossFit drive by the house looking for the new gym in town.  After breakfast, we drove out to Aromas.  Words cannot describe the awesome site.  First of all, pictures do not do the Hill justice.  It is steep and long.  We saw a few of the big guns checking out the site and testing the Hill.  Ran into a few friends and registered.  We decided to go to Santa Cruz for lunch near the Ocean.  We ate a great meal right next to the pier on the water.  We then checked two of the Santa Cruz CrossFit gyms and drove by the old HQ.  We met some competitors from Canada in Santa Cruz and Chicago in Trader Joes.  We are eagerly waiting for the Games to start and will hopefully have more to report on tomorrow if we have time.  We are taking lots of pics and will have stories next week.  Keep up the good work at home we look forward to seeing you all soon.

WOD

"Twins"

Perform two rounds each of the couplet for time:

Row 750m
20 Handstand push-ups

115/75 pound Thruster, 20 reps
20 L Pull-ups

THURSDAY 090709

Jennifer posted this update for all of you.

Hey everyone!  We had a wonderful day!  The Level 2 "lab ratting" was super fun.  3 hours of movement with a PVC pipe but an invaluable experience.  We basically got the test before we had to take it.  Also, it is so great to see the different coaching styles.  We definitely saw the range of excellent coaches to those who need a bit more practice.  Freddy Camacho, Lisa, Ray, Todd, Adrian Bozman, and Nicole Carrol were the instructors and are just hands down an inspiration to what great coaching is.  It was also so great to meet my internet buddy from Kaizen CrossFit in Vegas...Mr. James Stella in person. 

I did the level 2 wod with James and another gal named Smita from San Jose after we were all done with the level 2.  The wod was 10-1 of back squats and 1-10 of push presses, bs descend as pp's increase.  I scaled the weight a little 135bs/95pp was prescribed and I did 115/75.  10:45 was my time.  I should have gone heavy but after 3 hours of moving, and an empty stomach, I just wanted to get a good one in and not be dead.  We've got a busy 4 days still ahead of us.   

Then we went to Santana Row and ate lunch at a place called Plutos.  Very paleo friendly ingredients, just skimpy on the servings.  Then we went to LuLu Lemon!  So excited that LuLu will be at the Games this year and will be bringing new apparel out.  Good thing I will be judging and won't have time to shop or I would be BROKE!  Then we had ANOTHER lunch because Kevin was still starving.  Probably the best damn hamburger I have ever eaten.  We had a burger in a bowl with avocado, roasted peppers, and tomato.  Then, we had PinkBerry yogurt which was so so so yummy!  Can you say stuffed!?!  Then we went to whole food and got our food for the days we are out in Aromas.  Headed back to Kev's cousins to see his aunt and uncle.  Then, yep, went out for dinner.  I'm still stuffed!!!!  Too much food!  It's been about working out and food!  Oh well.  It was a lot of fun.  We ate at the cheesecake factory tonight and I had Mahi Mahi with broccoli and avocado. 

Tomorrow we are getting up and doing a wod with Kevin's cousin and her family in the morning before we head over to Aromas to register and see what we need to do.  It's so exciting! 

So, how are you all doing?  The rain sounded so amazing.  I love the monsoons! 

WOD

For time complete the following:

20/14 lb Wall-ball shots, 10-9-8-7-6-5-4-3-2-1 reps
Push ups, 2-4-6-8-10-12-14-16-18-20 reps

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Running in Mexico.  My kind of vacation.  Welcome home guys

WEDNESDAY 090708

WOD

10 rounds for time:

115/75 pound Sumo deadlift high pull, 3 reps
115/75 pound Front squat, 5 reps
115/75 lb Push-press, 7 reps

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TUESDAY 090707

WOD

Three rounds for time:

Run 400m
50 Squats
21 Kettlebell swings, 24/16 kg

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