CrossFit Black Diamond

2 for 1 Day

Ahhh. Today was a Great day, we had Byron stop by and had a go at Grace and then Aron, Dana and Dave came by later on were introduced to the rings and then wrestled with Miss Helen. Big Ups to everyone for the awesome efforts today.                                                                                     

Nice work on the rings today Dana.....You got an almost-up! 

                              

Kara learns to Clean and Jerk

Kara stopped by today for another fundamentals class where we went over some fun stuff.  She learned that even though the Clean and Jerk appears to be an easy movement to tackle, looks can and in this case are deceiving. This Olympic movement takes quite a bit of athleticism and coordination/accuracy and agility to complete. Here are some pictures during her workout of Grace. Good work today Kara.

Ziggy meets Pukie

Today was an awesome workout we pulled from Crossfit Camp Pendleton called "Recon". We didn't have pull up bars so we did sit-ups instead, but our athletes still did an amazing job. Pukie did come to visit Ziggy since he did the WOD with a 2 pood kettle bell, which is why he shares the front page with our youngest athlete, my daughter Jianna who likes to join us now and again doing some of the wod's. We also want to give big props to the early morning crew today as well. You guys smoked that workout, oh and always remember.....Burpees are our friend!

Welcome to the new crew

Aron, Dana and Dave are new to our FUNdamentals classes as of today. You guys are an awesome group and highly competitive. I know that we are going to have a great time training you and have a lot of fun together. Remember to work on those squats in the morning, 1st thing. The WOD for the group today was.

400m run
21 air squats
21 45# deadlift
21 10# push press
400m run
15 air squats
15 45# deadlift
15 10# push press
400m run
9 air squats
9 45# deadlift
9 10# push press

for time

before

After

The Ladies getting some WOD

We ran 2 different WOD's today. Heidi did the main site WOD scaled.

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Kara did

21-15-9 of
Glute ham developer sit-ups
back extensions
Pull-ups

for time.

Good job Ladies!

An Old Pal

A old friend of mine dropped by today for the fundamentals class. It's good to see you Sean.

The WOD was for time:

20 PVC clean and jerks

500m row

20 med ball clean and jerks

500m row

20 PVC clean and split jerks

500m row

Saturday WOD

The Snatch, Oh the Bloody Snatch, aye Jeremy? Jeremy is a South African Bush man who came out today to show us what a Bloody Good Show is all about. He's a cheeky bloke and I don't mean his sense of humor, just look at those cheeks. Cheers Mate!

The group today was phenomenal, they were amazing, they were terrific. They were awe inspiring. Thanks for your patronage. Thanks to our special guest photographer today for taking all the snaps and white board beautification. Good job Trystan, thanks for bringing out your lovely daughter Jason.

FUN-damentals & "FGB"

Kara, Byron & Heidi all posing together after the "Fight Gone Bad" WOD today. Byron & Kara are about half way through the FUN-damentals classes and they are doing FUNominal, ha ha. Good job today guys and thanks for your outstanding effort today. I loved every minute of it.

Jason & I

Jason and I did the main site WOD today. We for the most part follow it to the "T" even with our athletes, why?, because we think coach Glassman is on to something. If it's not enough we throw in some endurance type stuff. CrossFit Endurance is a good resource for that.

I can always count on Jason to push me to my limit just like Jason can count on me for the same. Thanks Jay & welcome back. I didn't get any pics because we were doing the WOD at the same time, sorry.

WOD

Helen

Three rounds for time:

400m run

1 1/2 pood Kettlebell x 21 swings

12 pull-ups

Monday & the fundamentals

Kara and Byron are new to CrossFit and CF B D. They are in the second week of fundamentals class and they are kicking booty. They each have 5 more sessions until they graduate and they are going to be forces to be reckoned with during our group classes. Good job today guys.

We went over the mechanics of the deadlift today then did a WOD.

The WOD was for time

400m run

21 air squat

21 deadlift 45# bar

21 push press 10#

400m run

15 air squat

15 deadlift 45# bar

15 push press 10#

400m run

9 air squat

9 deadlift 45# bar

9 push press 10#

Byron have you been to pose cert? Good form!