Saturday, December 31, 2011

Sunday- January 1, 2012

Annie Sakamoto


 “Filthy 50″
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders

POST TIME TO COMMENTS

Friday, December 30, 2011

Saturday-December 31, 2011


5 rounds ALL OUT:

3 reps Squat Clean (155#, 105#)

6 reps Burpees

9 reps Chest to Bar Pull-ups

    **Rest 1 minute between each round

then....Rest 5 minutes

5 rounds ALL OUT:

9 reps Thrusters (135#, 95#)

35 reps Double Unders

POST TIME TO COMMENTS

Wednesday, December 28, 2011

Sent from my iPhone

Thursday-December 29, 2011



30 Strict Pull Up's

50 GHD Sit Ups

30 Glute Ham Raises or 100 hip Extensions 

20 alternating One Legged Squats

2 Rope Climb's 

POST TIME TO COMMENTS

Tuesday, December 27, 2011

Wednesday-December 28, 2011



WOD
21 deadlifts (185/135)
21 double unders
21 foot handstand walk
15 deadlifts
15 double unders
15 foot handstand walk
9 deadlifts
9 double unders
9 foot handstand walk

POST TIME TO COMMENTS

Monday, December 26, 2011

Tuesday-December 27, 2011


WOD
6 rounds
3 minutes on/1 minute off
AMRAP
3- Power cleans (155/110)
6- Pushups (chest to deck)
9- Air squats

POST TIME TO COMMENTS

Saturday, December 24, 2011

Sunday-December 25, 2011


Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24"/20")
10 Double Unders
11 Burpees 
12 Overhead Walking Lunge Steps (45#/25# Plate)

POST TIME TO COMMENTS

Friday, December 23, 2011

Saturday-December 24, 2011


4 rounds for time of:
Run 450m
12 Thrusters, 95/65 pounds
9 Ring Rows

POST TIME TO COMMENTS

Wednesday, December 21, 2011

Thursday-December 22, 2011


When Derek Poundstone loaded this final stone, he won Fortissimus 2008.  Now, the stone has been revealed to weigh more than the 517 lb. originally reported and Poundstone’s name will be added to the stone.  Randall J. Strossen photo; MILO® cover courtesy of IronMind®.

To most it was a long shot, but resembling a human forklift, Poundstone proved worthy of his name, loaded the stone and basked in the glory of having won the contest - and was crowned “the modern day successor to Louis Cyr” by the Fortissimus organizing committee.

“But the story does not end with that amazing lift,” Paul Ohl, the president of Fortissimus, reported to IronMind®.

“By the 2008 tale of the tape, the Stone replica was reported at a weight of 517 lb. (235 kg).  That is until Saturday, May 30, 2009, when Marc Lauzon, the 2009 Fortissimus Supervisor, had all the implements of the coming competition weighed in, using two different electronic scales, with Nancy Labrecque, the Staff Manager, and two technicians on hand as witnesses.  With one astounding result: the Louis Cyr 1883 Stone was officially recorded at 530 lb. (241 kg), in excess of 13 lb. over last year's reported poundage.”

"A decision had to be made based on this information and that decision was unanimous: The Louis Cyr Stone will bear the name of Derek Poundstone next to the legendary strongman's own.  It will be engraved with its actual weight of 530 lb. (241 kg) and it will be part of an exhibit on strongman that will open soon.  The other option would have been to bring the weight down to 517 lb. (235 kg).
That would have been unfair to Poundstone's huge accomplishment.  It was ruled out, considering the principle of ethics and the respect and truth we owe to the world strength community and above all to the concerned athlete."

"I immediately investigated the matter,” said Ohl, “and found out that last year the man in charge of bringing five Natural Stones of Strength down to the exact required poundage did the job on four of them with the exception of the now famous Louis Cyr Stone.  Not knowing this at the time, we took the poundage for granted and reported it accordingly.  This will never happen again.  In fact, all the stones will be engraved after the elecronic weighing.  That said, we are  absolutely proud to report  that Derek Poundstone has earned an all-time strongman record."

WOD
10 Rounds
1- Clean & Jerk
5- Pullups
10- Pushups
15- Air Squats

Score time to finish and load used for Clean & Jerk
20 minute cap

Monday, December 19, 2011

LEADER BOARD AS OF 12/19/11

MATT- 641 REPS
JACK- 610 REPS
RICK- 590 REPS
J-BEAR- 587 REPS
ANIMAL STYLE- 536 REPS
CARMI- 532 REPS
JULES- 449 REPS
PEANUT- 392 REPS
LALA- 386 REPS
NUNN- 386 REPS
MEGUMI- 384 REPS
JEN- 371 REPS
TERRY- 368 REPS
ELI- 362 REPS
FLOJO- 353 REPS
SHOWTIME- 314 REPS
FOXY- 257 REPS
NADYNE- 194 REPS
U-BOAT- 179 REPS
FRESH- 138 REPS
J-GO- 67 REPS
TSU TSU- 64 REPS
KEVIN- 64 REPS

PLEASE BE SURE TO START MAKING UP THE WOD'S YOU HAVE MISSED SO THAT WE CAN UPDATE THE LEADER BOARD ACCORDINGLY!!  KEEP UP THE AWESOME WORK EVERYONE!!

Friday, December 16, 2011

Saturday-December 17, 2011

Don't forget to smile!

WOD
As many rounds as possible in 20 Minutes
20 Swings eye level (53/35)
20 Overhead squat jump (pvc)
10 Pull-ups
5 Wall climbs
POST YOUR SOUL CRUSHING TO COMMENTS

Wednesday, December 14, 2011

Thursday-December 15, 2011


Complete as many 
rounds and reps 
as possible in 10 
minutes of:


60 Bar-facing burpees 
30 Overhead squats 
(120lbs / 55kg) 
10 Muscle-ups 

Includes Masters Men 55+ 
60 Bar-facing burpees 
30 Overhead squats 
(110bs / 50kg) 
10 Muscle-ups 

60 Bar-facing burpees 
30 Overhead squats 
(90lbs / 40kg) 
10 Muscle-ups 

Includes Masters Women 55+ 
60 Bar-facing burpees 
30 Overhead squats 
(75lbs / 35kg) 
10 Muscle-ups 


POST PAIN TO COMMENTS


1. JACK- 90 REPS 
2. KEVIN- 64 REPS
3. ANIMAL STYLE- 62 REPS
3. CARMI- 62 REPS
4. JULES- 61 REPS
4. J-BEAR- 61 REPS
5. TERRY- 60 REPS
5. FLOJO- 60 REPS
5. JEN- 60 REPS
5. ELI- 60 REPS
5. DOUG- 60 REPS
6. TSU TSU- 39 REPS
7. NADYNE- 38 REPS

Tuesday, December 13, 2011

STANDINGS AS OF 12/13/11

IF YOU HAVE NOT HIT THE WOD YET MAKE SURE YOU DO SO SOON SO YOU DON'T FALL BEHIND!!!

1-  RICK- 590 REPS
2-  MATT- 580 REPS
3-  J-BEAR- 526 REPS
4- JACK- 520 REPS
5- ANIMAL STYLE- 474 REPS
6- CARMI- 470 REPS
7- PEANUT- 392 REPS
8- JULES- 388 REPS
9- NUNN- 386 REPS
9- LALA- 386 REPS 
10- MEGUMI- 324 REPS
11- SHOWTIME- 314 REPS
12- JEN- 311 REPS
13- TERRY- 308 REPS
14- ELIAS- 302 REPS
15- FLOJO- 293 REPS
17- UBOAT- 179 REPS
18- NADYNE- 156 REPS
19- FRESH- 78 REPS
20- FOXY- 75 REPS
21- J-GO- 67 REPS
22- TSU TSU- 25 REPS

Wednesday-December 14, 2011


WOD

5 Rounds of:

12 Plate Ground to Overhead

100m run

POST TIME TO COMMENTS

Monday, December 12, 2011

Tuesday-December 13, 2011


Andrea Ager completed this WOD in 4:40!!!!


OC Throwdown WOD # 3

5 Rounds for time:

8 Bar Facing Burpees

8 Deadlifts (225/155)

8 Toes to Bar

POST TIME TO COMMENTS

Saturday, December 10, 2011

STANDINGS AFTER WOD 11.2



1- RICK- 505 REPS
2- MATT- 499 REPS
3- J-BEAR- 470 REPS
4- ANIMAL STYLE- 422 REPS
5- JACK- 414 REPS
6- CARMI- 397 REPS
7- LALA- 386 REPS
8- JULES- 374 REPS
9- NUNN- 371 REPS 
10- PEANUT- 343 REPS
11- MEGUMI- 321 REPS
12- SHOWTIME- 314 REPS
13- JEN- 311 REPS
14- TERRY- 308 REPS
15- ELIAS- 302 REPS
16- FLOJO- 293 REPS
17- FOXY- 257 REPS
18- FRESH- 214 REPS
19- UBOAT- 179 REPS
20- NADYNE- 153 REPS
21- J-GO- 63 REPS
22- TSU TSU- 25 REPS

Friday, December 9, 2011

Saturday-December 10, 2011


Complete as many reps as possible in 7 
minutes following the rep scheme below: 
3 Barbell Thrusters 
3 Chest to bar Pull-ups 
6 Barbell Thrusters 
6 Chest to bar Pull-ups 
9 Barbell Thrusters 
9 Chest to bar Pull-ups 
12 Barbell Thrusters 
12 Chest to bar Pull-ups 
15 Barbell Thrusters 
15 Chest to bar Pull-ups 
18 Barbell Thrusters 
18 Chest to bar Pull-ups 
21 Barbell Thrusters 
21 Chest to bar Pull-ups... 
This is a timed workout. If you complete the 
round of 21, go on to 24. If you complete 24, 
go on to 27, etc. 

OPEN MEN
Thruster (100lbs / 45kg) 
Chest to bar Pull-ups 

 MASTERS MEN
Thruster (90lbs / 40kg) 
Chest to bar Pull-ups 

OPEN WOMEN
Thruster (65lbs / 30kg) 
Chest to bar Pull-ups 

 MASTERS WOMEN
Thruster (55lbs / 25kg) 
Chin over bar Pull-ups 

POST SCORE TO COMMENTS


RICK- 85 REPS
MATT- 81 REPS
JACK- 78 REPS
CARMI- 73 REPS
JARED- 56 REPS
ANIMAL STYLE- 52 REPS
PEANUT- 49 REPS
NUNN- 15 REPS
JULES- 14 REPS
J-GO- 4 REPS
MEGUMI- 3 REPS
NADYNE- 3 REPS

Wednesday, December 7, 2011

Thursday-December 8, 2011


OPEN GYM / ACTIVE REST
MOBILIZE!!!!
PICK A SKILL AND WORK IT!!!
HAVE FUN!!!
I WILL HAVE A WOD FOR YOU IF YOU WANT ONE!!!

Tuesday, December 6, 2011

Monday, December 5, 2011

Sunday, December 4, 2011

NADYNE,READ CAREFULLY!!!!

"I can't squat - I have bad knees..."
Needless to say, we've heard this one a few times before.  We're not saying that this statement doesn't hold some validity, rather people often simply reiterate what they've heard or what an uninformed doctor has told them.  The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.
On the flipside, if you only perform partial squats where the crease of the hip doesn't sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.
L-med-cell-knee02 
The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

Saturday, December 3, 2011

Sunday-December 4, 2011

Coach Josh getting some at the military throwdown where him and his partner Nakoa Hoe took 2nd place!!!

OLYMPIC LIFTING CLASS WITH COACH JOSH AKIONA!!! BRING WATER AND A SNACK!!!

Friday, December 2, 2011

Saturday-December 3, 2011


OPEN WOD #2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups (hand release)
15 Box jumps (24"/20")



Complete as many 
rounds and reps 
as possible in 15 
minutes of:


OPEN MEN 

9 Deadlifts 
12 Push-ups 
15 Box jumps 
(155lbs / 70kg, 24" box)

MASTERS MEN
9 Deadlifts 
12 Push-ups 
15 Box jumps 
(145lbs / 65kg, 20" box

OPEN WOMEN
9 Deadlifts 
12 Push-ups 
15 Box jumps 
(100lbs / 45kg, 20" box

MASTERS WOMEN
9 Deadlifts 
12 Push-ups 
15 Box jumps 
(90lbs / 40kg, 20" box


DESCRIPTION
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.


POST ROUNDS TO COMMENTS


1- MATT- 324 REPS
2- RICK- 303
3- JACK- 281
4- J-BEAR- 272
5- JULES- 266
6- TERRY- 259
7- NUNN- 257
8- ANIMAL STYLE- 245
9- MEGUMI- 237
10- FLOJO- 225
11- CARMI- 220
12- PEANUT- 215
13- SHOWTIME- 199
14- FOXY- 182
14- JEN- 182
15- ELIAS- 181
16- LALA- 175
17- NADYNE- 153
18- FRESH- 136
19- UBOAT- 124
20- TSU TSU- 21
21- J-GO- 1