Friday, November 28, 2008

Happy Thanksgiving Homies

Even though the ND crew has been on holiday from work...there is never a vacation from CF. Except on your rest days, or the days that you are sick, or the days when you quit doing the WOD because you are by yourself and would rather be doing anything besides DeadLifting 250 a thousand times. So this will be the only post during the break.

Please leave ONE comment and leave all times and scores for WODs in this order...

5k time

C&J 1-1-1-1-1-1-1

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft


Mr. Joshua


Please don't over complicate this, just leave 6 times or scores. No need to rewrite the WOD. Also, I know some of you already posted some of your times/ me, it will be easier to find, once this post is lost in the archives, if you just leave all 6 on a comment on THIS post. There should be no questions. I miss you. GB

Wednesday, November 19, 2008

Get a few cuts on it kidd...


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

I don't know everyones rounds and reps, so post them on comments.
It was a pleasure working out with you gentlemen.

Enjoy your rest day tomorrow...we earned it!!

Tuesday, November 18, 2008

He'll Rally...

Push jerk 1-1-1-1-1-1-1 reps
Moore, Berre, Dor and Glea = 145, 165, 175, 185, 195...
Moore, Dor, Glea=205, 225 (Moore 240 failed)
Berre=200 Fail, 200 Fail
Blake= (2xWOD) Helen 13:07 ,Post Push Jerk Weight to commens
Bulldog Student names and weight to comments. WORK ON FORM!!!

Can girls CrossFit?....Sure, Gleason does all the time!


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

R'xd Helen
Moore 11:09
Berre 11:10
Glea 11:38
Dor 14:38 (60 # dumbell)

Mod Helen
Ross 10:26
Balderius 14:30
Alan 15:31
Velasco 15:31
Oscar 15:45
Thai - Failed after 3 swings ...good try!!!

Please post other times to comments.

This was NDCF's largest group thus far, keep up the good work!

Saturday, November 15, 2008

Sons of Squat-land...

Back Squat 5-5-5-5-5 reps

Ross 185-225-275-300-315
Berre 185-225-275-285-300
lil Glee 225-245-265-285-305
Door 225-245-365-315-335
Blake 135-145-135-135-150
Moore (M.I.A.)

Friday, November 14, 2008

Snatch is for the birds...and Ross

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Ross 19:50
Moore 20:10
Glea 21:10
Berre 24:32
Dor 24:33
Bulldog crew...
Jose Balderas, Cesar Flores, Erik Velasco, Oscar Cardona...good work boys, keep it up!!!

Thursday, November 13, 2008

MODscle-Ups Anyone???

For time:
100 Squats 5 Muscle-ups
75 Squats 10 Muscle-ups
50 Squats 15 Muscle-ups
25 Squats 20 Muscle-ups

Berre 17:00
Blake 23:05
Moore 27:50
Glea 29:28
Gutierrez 31:51
Dor 36:00
Ross DNF (strained Pectoral)

Cesar Flores 14:00
Alan Escamilla 12:39
Oscar Cardona 23:15
Velasco 10:18
Jose Balderas 24:30

most times included a 1:1.5 ratio of M.U.'s to jumping bar ups

Wednesday, November 12, 2008

Neverending Rest Day, AAhhhh, AAAAAhhhh, AAAAAhhhhhh

As you enjoy your rest day, feel free to enjoy this story...

Yesterday, Marco and I (GB) were revisting some of our favorite 80's pop culture experiences. Legend, (starring Tom Cruise) Dream a Little Dream (starring Haam and Feldman) and of course The Never Ending Story (starring Atrieau and Falcor). As we were discussing these Cinematical Classics, I was searching these films on, which most people know is the only place to go to answer movie trivia or look up an exact quote that someone recently botched. So immediately after he mentioned The Never Ending Story, I had up on the internet in no time at all. I was perusing through hundreds of pics, detailed info on actors and actresses as well as reading through the most memorable quotes from the film. This was, of course, blowing Marco's mind (seeing as how he just learned to tie his shoes last year). The fact that there exists such a site as this, was beyond comprehension. As I read the quotes aloud, and he recalled them from his own heart, we came to a sudden hault when I read the name of the Emperiss Child. You see, Marco has never known exactly what Bastion yelled as he saved Fantasia by screaming his mothers name into the face of the ever-consuming "nothing". As it rolled off my toungue, with no proper build up or introduction, all emotion dissipated from his face and he looks at me and says...

"Twenty Four years I've lived, not knowing the only word that saved the final grain of sand from the land of Fantasia, that has since kept all of humanity's hopes and dreams alive...and here we are. You with your fancy internet and me with the "nothing" now living in my heart...her f%&$ing name was Moon-child, are you f%&#ing kidding me?"

And as he lay his nogin onto the cold black surface of Gleasons desk, I knew that I had turned Marco's world upside down by the utterance of one (hyphenated) word....Moon-Child.

Tuesday, November 11, 2008

Fight gone bad a.k.a, Hanging out with Jasso

Fight Gone Bad!

Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ross=341 pts
Gleason=330 pts
Berre=300 pts
Amador=285 pts
Blake=241 pts
Moore=no official score (est. 612 pts)

Velasco and Darwin had their first NDCF Workout, nice work boys, it was good having you.

Monday, November 10, 2008

Theres a new goat in town...

Five rounds for time of:25 Inverted Burpees25 Pull-ups25 Burpees
Post time to comments.

Berre 48 min
Ross 1 hr 30 sec
Glee 1 hr 9 min
Moore 1 hr 16 min
Amador 5 rds of reading, sitting, and false goat voting, 53 min. super mod

Nice work today boys!!!

Powering through a Sunday afternoon...

Amador 165-175-185-195-205-205, fail 215
Moore 135-185-200-215-225-235- fail 240
Glee and Berre 155-165-170-175-180-185-190 fail 195

Ross and Blake punked out (obviously)

FYI...Much specualtion about todays workout with inverted burpees...what??
Leave comments about estimated finish times for Mondays WOD.

Saturday, November 8, 2008

Daniel Larusoe is gonna FIGHT?

Enjoy your rest day, unless your name is Ashley or Christopher...then you just did double WOD Duty on a rest day.

Max Bench / PU WOD

Glee 5-21, 4-19, 4-16, 3-15, 3-14
Moore 7-15, 7-14, 6-12, 5-11, 5-11
4 Rds of 400m and 50 squats

Glee 12:42
Moore 14:34

Friday, November 7, 2008

Less is Moore...

Four rounds for time of:Run 400 meters 50 Squats

Ross: a very impressive 9:42
Berre: 10:24
Amador 14:56 (nice work fool)
Glee n.a.
Moore n.a.

Thursday, November 6, 2008

Preach it Lil Glee...

"The Russians are coming!!!!"

Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds
Glea, Moore, and Dor, post your numbers as a comment on this post.
Alan 10-6,8-4, 9-6,8-3,4-1
Ross 5-8,3-8,3-8,1-8,2-4 (with a so-called lopsided spot)
Blake 6-3, 4-3, 4-1, 3-1,3,0
Berre 3-17,4-17,4-18,2-13,3-20

Wednesday, November 5, 2008

First WOD with Obama as President,...

Complete as many rounds as possible in 20 minutes of:10 Pull-ups65 pound Thruster, 10 reps...
Berre 11.25 rds
Gleason 10.5 rds
Amador 10.5 rds (mod jumping PU's)
Moore 10 rds
Ross 9.5 rds
Blake 7.5 rds (mod jumping PU's)
Amador, I look forward to reading your post. Nice front squat form bro.

Tuesday, November 4, 2008

REST DAYat the Goat Ranch

Here at NDCF, there are no rest days. Today is *Goat Day. Pick your 3 Goats and determine a 3 set WOD that will challenge you, as well as enable you to work on goat form and technique.

*Your "Goat" is a specific CF exercise or lift that you do not excel in. Many crossfitters believe that you are only as strong as your goat.

Monday, November 3, 2008

The First Official NDCF WOD

What a sick first WOD for NDCF! We set a record for participants today with a total of 9 athletes and a rookie smoked the field. Keep in mind the rookie was a professional soccer player less than 12 months ago...

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups
Ross 20:35
Gleason 21:12
GB 21:42
Blake 26:22
Moore 27:07
Manny 27:37
Amador 31:45
Pesky got biblical on a first shall be last finish in 33ish
Alan Escamilla N.A.

Several of us warmed up with the "start with one pullup and add one each minute until you fail to complete the full set" WOD.
GB 13 rounds plus 10
Ross 9 rounds plus 5
Blake 6 rounds plus 3