ssedgwick

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Posts by ssedgwick

Nice job Coach Kara on your 155# Overhead Lunge!

SATURDAY November 15, 2014

Buy In

Hungry Hungry Hippo Warm Up

WOD

For Time

2 Rope Climbs

20 Kettlebell Swings 2/1.5 Pood

20 Sumo Deadlift High Pulls 115/83lbs.

200m Sprint Relay

2 Rope Climbs

20 Pullups

20 Ground to Overhead 115/83lbs.

200m Sprint Relay

2 Rope Climbs

20 Handstand Pushups

20 Thrusters 115/83lbs.

200m Sprint Relay

2 Rope Climbs

20 Weight Plate Burpees 45/35lbs.

20 Lunges 115/83lbs.

400m Barbell Carry 115/83lbs.

Throughout the wod complete 200 shoulder taps and 400 Mountain Climbers

Cash Out

Hip and Shoulder Mobility

Nice job Coach Kara on your 155# Overhead Lunge!

Sweeney pushing through a fun wod with 6- 20ft rope climbs!

FRIDAY November 14, 2014

Buy In

Overhead Lunge Review

Take 10 Minutes to warm up your Overhead Lunges

WOD

Overhead Lunge

5-5-3-3-1-1

Followed by…..

As Many Rounds as Possible in 9 Minutes

9 Deadlifts 135/93lbs.

6 Toes to Bar

6 Hang Cleans 135/93lbs.

18 Plank Pushes

3 Push Jerks 135/93lbs.

54 Double Unders

Cash Out

Roll Troubled Spots

Sweeney pushing through a fun wod with 6- 20ft rope climbs!

Having 7 month old twins is no excuse for Leigh, she is such an inspiration when it comes to hard work and determination!

THURSDAY November 13, 2014

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Take 10 Minutes to work on Squat Mechanics (air squats, weighted squats or pistols)

2 Rounds of the Warm Up

WOD

Your Choice

“Mary”

As Many Rounds as Possible in 20 Minutes

5 Handstand Pushups

10 Pistols

15 Pullups

or

Half “Eva”

5 Rounds

400m Run

15 Kettlebell Swings 2/1.5 Pood

15 Pullups

Cash Out

Roll and Stretch Troubled Spots

Having 7 month old twins is no excuse for Leigh, she is such an inspiration when it comes to hard work and determination!

Gunnar DL

Featured Athletes: Gunnar and Sophia Godfrey

Name:  

Gunnar & Sophia Godfrey Nicknames-Gun and Phia

When did you join CrossFit ParaBellum? 

G-My wife signed me up in Sept. 2011 

S-I signed up January of 2011

Favorite WOD? 

G-I like Angie. To me, it’s a total body workout and I’m always sore for days after. If you’re sore, it’s working.

S- I also like Angie. It’s a wod that is intense and mentally challenging without using any equipment except the pull up bar.

Least favorite WOD? 

G-Anything that involves running. Running and I don’t get along.

S- Yup, Gun avoids all wods that have him run. If you notice, he hides at the right corner of the gym hoping Renee doesn’t see him. My least favorite wod is Karen!

Favorite lift? 

G-Well I found out that I am good at picking things up so I’m gonna go with deadlifts.

S- I like the power clean.

Least favorite lift? 

G-I don’t bend so squats. Anyone who has seen me stretch knows I’m not limber.

S- SNATCH! I have yet to master the skill of opening up your hips!

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

G- I grew up racing/riding motorcycles and still ride. I was a competitive arm wrestler and have always had weird strength. I have some tricks where I rip phone books or bend frying pans (Phia doesn’t like this one). I have a heart condition that I was born with but crossfit helps me maintain a healthy physical life.  I am a maintenance mechanic for Volk Enterprises here in Turlock. I stay active riding my bikes, crossfit, and golfing.

S- Gun and I live in Turlock with one too many dogs. If it were up to him, we would have a homeless dog shelter in our back yard. I am a first grade teacher here in Turlock and have taught multiple grade including pre-k, kindergarten, and high school. I have a Masters Degree in Education. I love to be outdoors! Camping, hiking, bicycle riding, and riding on the back of Gunnar’s bike.

What were you doing before CrossFit?

G-Mostly just the weight room at a local gym using weight training and power lifting techniques that I learned in my high school days. Riding my dirt bikes was my cardio until my wife brought me to crossfit.

S-Running on the treadmill lifting like 10 pound weights that felt like a million pounds.

What were your thoughts after your first CrossFit workout?

G-I’m not ready…lol…but really, I watched my wife come home from crossfit numerous times before I joined with ripped calluses and bloody hands. “And we’re paying for this” I said.

S-Seriously, why would someone want to be in this much pain?

What were your goals when joining CrossFit?

G-I’ve always been a bulkier guy so I wanted to try and lean out a little and become more defined.

S-Get some MUSCLES and become more toned. I didn’t do any weightlifting before cf except those 10lb dumbbells I mentioned earlier.

Have you achieved any of those goals?

G-I did and some…I got down to my goal weight and have maintained a weight I like to be at.

S- I’ve definitely got some muscle now! I think most crossfitters would agree with me that our goals are always changing. Although I am very happy with my performance at CF and my body…I can be my biggest critic. My goals get harder and harder and I push and I push to get to these goals! Although, I have achieved many of these goals, I am constantly pushing to be better than I was yesterday.

Has CrossFit affected your life outside the gym?

G&S- Yes, we feel like we can tackle anything life throws at us physically. Crossfit has become a part of our life. We love the community and the lifelong friendships that we have made. We really can’t imagine our life without CF.

What achievement are you most proud of inside the gym?

G-When I first started CF, I saw someone pull a 500# deadlift and I could not. I wanted to do that and recently I lifted 505#. Now 600# is my new goal.

S-Double unders were so hard for me. I have gotten so much better at them. Sometimes I forget how far I have come. When I first started CF, I could barely lift the bar. My max front squat was 68# and my max clean 6 months in was 83# I can now front squat 163# and can clean 133#.

Do you have any other special memories/ achievements during your time here?

G-My one and only competition down in Fresno was a lot of fun and we all went to dinner afterwards. It was a good time and I realized completions aren’t for me, lol.

S-I have had so many great memories with my CF family! From our baby showers to our girls night outs. I love fundraisers and group competitions. Tough Mudder was something I will never forget!

What advice would you give to a newbie just joining CrossFit ParaBellum?

G&S- Be consistent, go everyday and you will see results! It never gets easier…You just get better.

What is your favorite thing about CrossFit ParaBellum?

G-Being able to do it with my wife. It’s awesome to see her achieve and break goals as I do.

S- I love the community and family environment that Scott and Renee have created. I love being active with Gunnar from CF to Paleo. The daily mental battle that I overcome every time I wod is so rewarding.

We are so thankful for the men and women that sacrifice for the good of mankind. Our freedom has been paid with a price, your service will never go unnoticed.

TUESDAY November 11, 2014

Because today is Veteran’s Day we are going to do a Partner wod and switch our Bench Mark Tuesday wod to Thursday for this week.

Buy In:

 

Lets take a moment to give thanks to all the men and women that have served to protect and build this great nation that we call home.

10 Minutes to Warm Up with your partner

WOD:

 

For Time with a Partner (45 Min. CAP)

 

Complete 2 of your choice “Hero” wods, you can tag in and out as you desire but only one person can work at a time.  If there is a row or run in the wod both partners must complete that part together.

 

Cash Out:

Roll

We are so thankful for the men and women that sacrifice for the good of mankind. Our freedom has been paid with a price, your service will never go unnoticed.

We are excited to say that Saturday helped us raise over $7,000 for our favorite organization Barbells for Boobs!

MONDAY November 10, 2014

Buy In

Group Warm Up

Split Jerk Review

5×5 Split Jerk

WOD

Split Jerk

5 @60%  of 1 rep Max

5 @70%

3 @80%

3 @85%

1+ @90%

Followed by….

For Time (20 Minute CAP)

10-8-6

Clean and Push Press 105/73lbs.

Burpee Pullups

Weighted Step Ups 18in.

Box Jumps x2 18in.

After each round 200m Row

Handstand Lateral Wall Walk for 30 Steps

Cash Out

Roll Shoulder Girdle

We are excited to say that Saturday helped us raise over $7,000 for our favorite organization Barbells for Boobs!

BFB_Stacked_Logos-3

B4B Event Schedule and other info….

Below you will find the schedule for Saturday’s event.

7:00am – Registration Opens

8:00am – Opening Ceremony, featuring the National Anthem sung by our own Amanda Little!

8:15am – Group Photo, these are always great shots, and will end up on our wall, so don’t miss it!

8:30am – Heat #1 starts

Heats will run every 10 minutes with the last heat being #15 at 10:50am. You will sign up for your heat when you arrive. There is a 7 minute cap on the workout, so if you are not going to finish “Grace” Rx’d in 7 minutes, you might want to think about scaling… Just sayin’…

Each heat will have room for 5 females and 5 males. Every lane will have options for Rx’d and Scaled divisions, so just sign up in whatever heat you want!

11:00am – Costume contest. We have great prizes, so have fun and be creative!

11:15am – Burpees for Boobs – 6 years old and under. The kids will do 30 Burpees for Time.

11:20am – Burpees for Boobs – 7-11 years old.

11:45am – Awards Ceremony.

12:00pm – Lunch catered by Las Casuelas. Meals are $10 for adults, $5 for kids.

Divisions

There will be 6 divisions available to choose from for anyone 12 years old or older.

Women’s Rx’d – 30 Clean and Jerks – 93lb. Barbell

Men’s Rx’d – 30 Clean and Jerks – 135lb. Barbell

Women’s Scaled – 30 Clean and Jerks – 63lb. Barbell

Men’s Scaled – 30 Clean and Jerks – 95lb. Barbell

Women’s Balls for Boobs  – 60 Clean and Jerks – 14lb. Medicine Ball

Men’s Balls for Boobs – 60 Clean and Jerks – 20lb. Medicine Ball

Kids under the age of 12 will be invited to participate in Burpees for Boobs. 30 Burpees for time, divided into two age groups.

6 years old and under.

7 to 11 years old.

Choosing your lane

There will be 10 lanes set up. Lanes 1-5 will be for the ladies, 6-10 will be for the Gentlemen.

Each lane will have two barbells (one Rx’d, one Scaled) and one medicine ball. The medicine ball is for those individuals that are not comfortable doing clean and jerks with a barbell, but still want to participate in the event. All you have to do is get in your lane and pick the piece of equipment that best suits your ability.

What this means is, each heat will likely have a mix of individuals from all 6 divisions.

Judging – IMPORTANT, PLEASE READ!

ALL athletes will be responsible for providing their own judge to count their reps. When you report to your lane for your heat, bring your judge with you! You will be given a score card when you check in, this is for your judge to fill out. You will then turn in your score card at the pink table next to the DJ booth.

This is a fundraiser for a good cause, we are operating on the honor system. Keep that in mind, and we will all have a great time raising money for Boobies!

T Shirts

T Shirts will be available in limited quantities for adults and kids, so bring some cash, they will go fast! $20 each

 

Who's ready for our 5th Barbells for Boobs event?

THURSDAY November 6, 2014

Reminder all of Friday’s classes are canceled so that we can get set up for our 5th Barbells for Boobs event.  Anyone that would like to help set up we will be at the gym from 9am until 10pm, please contact Renee.

Buy In

Group Warm Up

Squat Clean Thruster Review

5×5 Squat Clean Thruster Warm Up

WOD

Squat Clean Thruster

1-1-1-1-1

Followed by…

For Time

20 Thrusters 45/33lbs.

20 Pullups

20 Mountain Climbers

30 Overhead Lunges 45/33lbs.

30 Air Squats

30 Mountain Climbers

40 Push Press 45/33lbs.

40 Lunges

40 Mountain Climbers

50 Hang Cleans 45/33lbs.

50 Weight Plate Lateral Jumps 45# plate

50 Mountain Climbers

Throughout the wod complete 150 Double Unders and 50 Weight Plate Ground 2 Overhead 35/25lbs.

*Anytime you set down the bar before the lift is completed you will have a 30 second penalty.

Cash Out

Roll Quads and Calves

Who’s ready for our 5th Barbells for Boobs event?

A big Congrats to Laura and Anthony on the birth of their first beautiful baby girl, Isabelle Violet.  She was born on Halloween, 7lbs 3.5 ounces and 20.75inches long. Mom and baby are doing well!

TUESDAY November 4, 2014

Buy In

Take 10 Minutes to work on your weaknesses

WOD

Choose a “Girl” Benchmark

Just a reminder this week is a recovery week, be smart on the wod you choose.  This week is designed for you to be rested and ready for “Grace” on Saturday.

20 Minute CAP

Cash Out

Pigeon Pose Stretch and IT band Rolling for 10 Minutes

A big Congrats to Laura and Anthony on the birth of their first beautiful baby girl, Isabelle Violet. She was born on Halloween, 7lbs 3.5 ounces and 20.75inches long. Mom and baby are doing well!

Eamon is coming back to DJ for us this Saturday!

MONDAY November 3, 2014

Buy In

Group Warm Up

WOD

For Time

200m Run

2 Rope Climbs

10 Pullups

200m Run

20 Front Squats 115/83lbs.

20 Kettlebell Swings 2/1.5 Pood

200m Run

2 Minute Chin Over the Bar Hold

30 Toes 2 Bar

200m Run

20 GHD Situps

40 Double Unders

200m Run

20 DB Snatch each arm 35/25lbs.

60 Plank Pushes

Cash Out

Roll Posterior Chain

Look who’s coming back to DJ our Barbells for Boobs Fundraiser, Eamon and it’s sure to be an epic experience!