WOD

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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!

One week from today we are kicking off our 5th Annual Barbells for Boobs event, we are excited to say that the Barbells for Boobs Founder and Friend Z will be coming with the B4B team!

SATURDAY November 1, 2014

Buy In

Group Warm Up

WOD

Teams of 4

For Time

20 Tire Ground to Overhead

8 Rope Climbs

80 Front Squats 95/63lbs.

200m Buddy Carry

80 Wall Balls (alternating each rep)

80 Burpee Pullups

200 Kettlebell Swings 1.5/1 Pood

80 Box Jumps 20in.

80 Barbell Overhead Lunges 95/63lbs.

200 Mountain Climbers

80 Handstand Pushups

80 Push Press 95/63lbs.

Cash Out

TLC with a foam roller and lacrosse ball

One week from today we are kicking off our 5th Annual Barbells for Boobs event, we are excited to say that the Barbells for Boobs Founder and Friend Z will be coming with the B4B team!

Our 5th Annual Barbells for Boobs event is just over a week away! Be sure to bring the kids for our Burpees for Boobs competition.  We look forward to spreading awareness and coming together as a community!

FRIDAY October 31, 2014

Reminder there will only be morning classes in observance of Halloween, be safe and enjoy the holiday!

Buy In

Overhead Squat Review

Take 10 minutes to warm up lift

WOD

Overhead Squat

3-3-3-3-3

Followed by….

3 Rounds for Time

15 Inverted Burpee (the inverted burpee ends when both feet hit the wall in your handstand, no handstand pushups required)

Gym Length Bear Crawl

30 Shoulder Taps

Gym Length Plate Push 35/25lbs.

Cash Out

Roll IT Bands, Hamstrings and Quads

Our 5th Annual Barbells for Boobs event is just over a week away! Be sure to bring the kids for our Burpees for Boobs competition. We look forward to spreading awareness and coming together as a community!

Victor with the "Heaviest Snatch in the Box"!

THURSDAY October 30, 2014

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Group Warm Up

High Hang Squat Clean Review

2 Sets of 10 High Hang Squat Cleans at a light weight

WOD

High Hang Squat Clean Ladder (they must be linked) 15 Minute CAP

Add a rep each minute until you can’t complete the allotted reps in the minute, choose wisely on the weight!

Followed by….

For Time

10-9-8-7-6-5-4-3-2-1

Burpee Clean and Jerks 105/73lbs.

Mountain Climbers x6

Cash Out

Roll Troubled Spots

Victor with the “Heaviest Snatch in the Box”!

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
First posted 2 August 2007

TUESDAY October 28, 2014

Reminder their are no afternoon and evening classes Halloween, Friday October 31.  If you want to workout be sure to come to the following class times: 5:30am, 6:30-8:30am Open Gym, 9:00am, or 10:00am CrossFit Lite.

Buy In

Take 10 Minutes to warm up for the wod

WOD

“Hotshots 19″

Six rounds for time
30 Squats
19 Power clean 135/93lbs.
7 Strict Pull-ups
Run 400 meters

*Compare to August 31, 2013

Cash Out

Roll Shoulder Girdle and Quads

Fill the Boot

CrossFit ParaBellum joins with the Modesto Fire Department for “Fill the Boot”!

Every year the Modesto Fire Department joins other departments around the country in the annual “Fill the Boot” fundraiser for the Muscular Dystrophy Association. You have probably seen the firefighters out in the road and in parking lots collecting donations in fire boots.

Well, this year we are going to be helping them out. This Saturday, November 1, we will have a couple boots at the gym to collect donations, and after the WOD, we will be going up to Modesto to deliver the donations. Anyone that is interested in joining us in Modesto is more than welcome. There will be a free pizza lunch and you can have a good time with the firefighters collecting money on Pelandale Ave. out in front of Costco. This is a great event for a great cause, so please help us make a difference!

This Saturday, Nov. 1 is also bring a friend day at CrossFit ParaBellum, so get a hold of someone who is looking for a fun challenge, and bring them with you!

 

Marcos finishing with a 190# shoulder press and Sarah making a 98# shoulder press look super easy!

MONDAY October 27, 2014

Buy In

Snatch Balance Review

5×5 Snatch Balance

WOD

Every 2 Minutes on the Minute for 12 Minutes

3 Snatch Balance + 30 Second OHS Hold (your choice weight)

Followed by….

For Time

As Many Rounds as Possible in 25 Minutes

20 Med Ball Squat Cleans 20/14lbs.

20 Pullups

40 Kettlebell Lunges 1.5/1 Pood

40 Double Unders

60 Second Overhead Barbell Hold 115/83lbs.

Cash Out

Roll IT Band, Hamstrings and Quads with Foam Roller for 4 Minutes on each leg

Marcos finishing with a 190# shoulder press and Sarah making a 98# shoulder press look super easy!