23 August 2009

Andy Ibarra a.k.a. Alex Vega

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23 August 2009

Rest Day


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22 August 2009

The desired effect of the third workout (primarily the burpees)

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22 August 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.


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Strength Work: Front Squat - 85% 5x2


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21 August 2009

Working hard to get all 100 pull ups - Barbarian Games

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21 August 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.


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Strength Work: Push Press - 75% 3x3


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20 August 2009

Very True

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20 August 2009

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.


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Strength Work: Snatch - Find 1RM


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19 August 2009

1st, 2nd, and 3rd place teams: 1st Barbarian Games

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19 August 2009

Rest Day


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Pot Bellies and Insulin Resistance


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18 August 2009

Barbarian Games I

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18 August 2009

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.


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Strength Work: Weighted Pull Up - 5x2


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17 August 2009

Barbarian Games Happened today so I should have some new pics up soon


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17 August 2009

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.


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Strength Work: Back Squat - 75% 3x3


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16 August 2009

No new pictures still!!


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"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.


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Strength Work: Deadlift - Test for Max


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15 August 2009

No New Pictures!

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Rest Day


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14 August 2009

Always trying to catch your breath!

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14 August 2009

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.


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Strength Work: Clean & Jerk - 85% 5x2


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13 August 2009

Front Squats

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13 August 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


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Strength Work: Bench Press - 75% 3x3


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12 August 2009

Brian wearing his CrossFit Oklahoma City t-shirt

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12 August 2009

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.


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Strength Work: Front Squat - find 1RM


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11 August 2009

We admire "other crossfitters"

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11 August 2009

Rest Day


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Is CrossFit a cult?


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10 August 2009

Evan Gay Swingin' the kettlebell American style

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10 August 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.


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Strength Work: Push Press - 85% 5x2


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9 August 2009

Marcos Morales is glowing

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9 August 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.



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Strength Work

3x3 Snatch (75%)


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8 August 2009

Yes Ladies and Gents, we have a C2 Rower in Iraq!!! Much thanks to Mrs. Butler, our CO's wife!

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8 August 2009

Deadlift 5-5-5-5-5 reps


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Strength Work

Shoulder Press - Find 1RM


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7 August 2009

Brian Collins - again (We need more people to send us pictures!!!)

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7 August 2009

Rest Day





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6 August 2009

Evan Gay and Lane Gonzales - Burpees Hurt

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6 August 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.


This WOD will be scaled as I doubt any of us will be able to do this many L-Pull ups for time effectively. Start with L-pull ups, then go to tuck pull ups. For rope climb, throw a towel over the pull up bar and alternate your hands. 1 pull counts for 1 foot of rope climbed.

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Strength Work - Back Squat 5x2 (85% of max)

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Why you need to exercise your glutes



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5 August 09

Brian Collins after a fight gone bad. Actually just Fight Gone Bad.

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5 August 09

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

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Strength Work

Deadlift - 75% 3x3

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4 August 2009

Evan Gay

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4 August 2009

"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.

Add your points and post them to comments.

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Strength Work

Clean & Jerk: Find your 1RM


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3 August 2009

Brian Collins

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3 Aug 09

Rest Day

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Crossfit Footballs take on Nutrition




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2 August 2009

Marcos Morales squatting 455lbs

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2 Aug 2009

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

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Strength Work

Bench Press 5x2 (85%)

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Why sugar shouldn't be part of your diet







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1 Aug 2009

1SG Stephen Maney getting ready to pull.

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1 Aug 09

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments


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Strength Work

Front Squat - 75% 3x3

Lots of squats today...

Marcos Morales

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31 July 09

"Nicole"

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

Post number of pull-ups completed for each round to comments.

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Strength Training:

Find your 1RM on Push Press

Evan Gay just finished the 10k run

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30 July 09


Rest Day

Good job everybody

Andy Ibarra



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Wednesday 090729

Run 10 K

Post time to comments.

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Strength Training:

5x2 Snatch (85% of max)

If you don't know your max, we'll play around with some weight until we find a proper amount.

Going to start posting the WOD from the main site

Alright well since lately we've started having much more interest in following Crossfit, I'm going to start posting the WOD on this site. It will be the same as the one on the main crossfit site but here we can all post our times/rounds/weight etc. Here's the first one:


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

For most of us, we will be scaling this to about 95 lbs. This weight should be low enough that you will be able to do at least 7 or 8 rounds but after that, you should have to grab 'em to get more. Make sure you post the weight used to the comments as well.

Thanks in Advance

We have received word that a much desired and needed rowing machine is en route to our location! We want to extend our deep gratitude in advance to Mrs. Butler, our Commander's wife and B Co FRG leader for being so helpful and generous. We are waiting in anticipation and will take lots of pictures when it arrives!

Thanks again,
Crossfitters of Sadr City

Crossfit Total part 2

Crossfit Total

Daniel Arik Whitehead gettin' his pump on

Clean and Jerk

Well we have been watching videos and reading Crossfit Journal articles in an effort to execute the movements of crossfit in the correct way. Today we had

As Many rounds in 20 mins of:

15 Clean and Jerk 95 lb
Run 400m

On the clean and jerks we have focused on going into a pretty deep squat instead of just picking the weight up to our shoulders. Its much more efficient especially when you're attempting heavier weights as the squat allows you to get underneath the weight while its travelling upward. Anyway, another effect of the squat is to really burn your legs so I'm quite tired now.

On another note, I've decided that following the strict Zone diet is way too hard here. But that doesn't mean I cant attempt to eat healthy. I try to balance my meals out with decent carbs, protein, and good fats i.e. almonds, cashews, other nuts. We have also had a lot of fresh fruit recently so that has been a very nice change. Everything from apples, and pears, to cantelopes and honeydews. Definitely makes for an all around better meal.

A lot of people have found it very amusing that I talked about tuna having mercury in it. Well let me be more clear. Eating TOO MUCH of anything is probably a bad thing. A story on tuna and the amounts of mercury in it can be seen here: Bodybulding.com Tuna Article

Also I want to assure everyone that we will have more pictures up soon. I know its only really been myself and Josh so far and I'm goig to try to change that.

Until next time,

Brian

Another link

Because the first Paypal donation link was at the very beginning, its now a little harder to get to. So I'm reposting it here.

Zone Diet

Well I tell you what...

Figuring out a way to be in compliance with the zone diet while deployed to a small base like ours is nearly impossible. With a very irregular supply of fresh fruit and vegetables, its tough to get the right type of carbs. I mean I could go and get my carbs from the countless sugar snacks available in our little DFAC. But c'mon! It amazes me how the Army wants all soldiers to comply with weight standards yet feeds them the worst food known to man. We do have quite a good supply of tuna. But I have been told that too much fish can be bad due to the mercury content in them.

This morning I am contemplating my breakfast.

So far I have

2 250ml cartons of milk

-3.5 g fat
-11g carb (11g of sugar(lactose))
-7 g of protein

so total that up to

-7g fat
-22g carb
-14g protein

plus a pear

-18g carb

I think I might be able to get some sausage patties or links at 7 am this morning

so thats 2 blocks with 4 links which takes me to the requisite number of protein blocks

Now this is not exacting.

-7g of fat (should be 6)
-40g carb (should be 36)
-28g protein (right where it should be)

I suppose I could try to add one half a block of protein... that would get me to equality between everything.

What does everyone think?

Our Iraqi Carpenter makes a nice Plyo Box

Numbers Announcement

Well we're up to approximately $440 thanks to our generous donors. We'll keep you posted as we progress further.

-Brian

Our numbers are growing

When Brian and I started training using the Crossfit methods a lot of people looked at us kind of weird, and made snide remarks about what we were doing.  In less than 90 days we have gone from 2 guys training Crossfit, to a total of 8, and I am proud to say that 2 of our 8 are the Company Commander and First Sergeant.  I can realistically see having 20-25% of our 108 man infantry company training Crossfit by the end of the deployment.  On a personal note, I finished Fran in 7:52 today using 100 pounds (dont have the ability to put 95 on the bar) which is a 50% improvement in time over the last time  I did it in the middle of March.  I've also dropped about 30 pounds, no big deal.  Thanks again to everyone that takes the time to check us out here on the blog.  

Our Company Crossfit Board

Education is clearly one of Crossfit's greatest assets so we decided to make the materials found on the Crossfit website available to the rest of the soldiers here at JSS Sadr City.  Brian and I put together this information board and placed it directly across from our Crossfit area.  Today we had another soldier join the world of Crossfit with a taste of "Michael."  I think we've found another believer.

Brian getting Crossfit

Soldiers in Action

Pictures of what we have scratched together