WORKOUT-05/01/10

                           PAULINE AND JESS- THE CHEST BUMP SISTERS!!!

WOD-

THRUSTER 1,1,1,1,1,1,1

THEN

800 METER RUN (TIME TRIAL)

WORKOUT-04/30/10

THIS IS HOW JEREMY D. TRAINS FOR HIS 40 MILE TRAIL RUN!

WOD-
"BARBARA"
5 ROUNDS FOR TIME:
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 SQUATS

*REST 3 MINUTES BETWEEN ROUNDS, SCORE IS THE AMOUNT OF WORK TIME NOT COUNTING REST.

WORKOUT-04/29/10

          NICK IN TRUE TAKEOVER FASHION-NO SHIRT!!!

WOD-
5 ROUNDS OF:
5 POWER SNATCH 115/75 LBS
25 DOUBLE UNDERS

CASHOUT: 50 GHD SITUPS

WORKOUT-04/28/10

                     XCORP ADVENTURE RACE COMPETITORS

WOD-
21-15-9
OVERHEAD SQUAT 95/65LBS
BOX JUMPS 24/20"
400 METER RUN

WORKOUT-04/27/10

                            PHIL ROSE- XCORP CREATOR
CROSSFIT TAKEOVER WANTS TO THANK PHIL FOR PUTTING TOGETHER AN AWESOME RACE THIS PAST WEEKEND. XCORP "HELL OR HIGHWATER" EVENT WAS A HUGE SUCCESS AND FAR EXCEEDED OUR EXPECTATIONS. THANKS AGAIN PHIL AND WE CAN'T WAIT FOR THE NEXT RACE IN JUNE!!!
WOD-
5 ROUNDS OF:
5 DEADLIFTS 275LBS
10 BURPEES

WORKOUT-04/26/10

                     GRAYSON BOY HAS MUSCLE UPS LIKE MOMMY & DADDY
WOD-
"TYLER"
5 ROUNDS OF:
7 MUSCLE UPS
21 SUMO DEADLIFT HIGHPULLS 95/65LBS

WORKOUT-04/25/10

                                 PAT PENA-DEADLIFT PR!!!

ATTENTION-CROSSFIT TAKEOVER WILL BE CLOSED FOR THE XCORP ADVENUTRE RACE TOMORROW. TAKE A REST DAY, DO SOMETHING FUN OUTSIDE, OR BETTER YET; COME JOIN US AT THE RACE!!!!
-ANDY G.

WORKOUT-04/24/10

MIKE FROM COBRA CANINES AND HIS VICIOUS ATTACK DOG COOPER!!!

WOD-
5 ROUNDS OF:
10 HANG SQUAT CLEANS 115/75LBS
250 METER ROW

WORKOUT-04/23/10

THE CREW IS GROWING! I WANT TO THANK OUR MEMBERS FOR THE HARD WORK AND COMMITMENT THEY HAVE SHOWN OVER THE PAST MONTH. YOU GUYS ARE AWESOME. AS OUR MEMBERSHIP GROWS SO WILL THE CLASS SCHEDULE AND EQUIPMENT POOL. PLEASE FEEL FREE TO GIVE US FEEDBACK ON HOW WE CAN IMPROVE OUR BOX. THANKS AGAIN!
ANDY, JEREMY & GILLIAN
WOD-
CROSSFIT TOTAL
BACK SQUAT 1 REP MAX
SHOULDER PRESS 1 REP MAX
DEADLIFT 1 REP MAX

WORKOUT-04/22/10

TOUGHNESS
THERE IS NO DOUBT THAT CROSSFIT MAKES ALL OF US TOUGHER. WE WORK THROUGH MINOR INJURIES, SCRAPED SHINS, ROPE BURNS, BLISTERS AND THE MENTAL AND PHYSICAL TORTURE THAT IS THE WOD.  WITH THAT BEING SAID SOMETIMES WE OVER DO IT A LITTLE IN THE TOUGHNESS DEPARTMENT. WHEN YOUR BODY STARTS BREAKING DOWN OR YOU JUST AREN'T MENTALLY GETTING AMPED FOR YOUR WORKOUTS TAKE A FEW DAYS TO REST UP. TAKE CARE OF YOUR BODY AND YOUR MIND WITH GOOD SLEEP, FOOD AND AN ACTIVE RECOVERY ROUTINE.  THE DIFFERENCE WILL SHOW IN YOUR PERFORMANCE.
-ANDY G.

WOD-
CHIPPER
50 HIP EXTENSIONS
50 JUMPS SQUATS
200 METER RUN
40 PUSH PRESS 65/45LBS
40 WALL BALL SHOTS
200 METER RUN
30 WALKING LUNGES
30 BURPEES
200 METER RUN
20 RING DIPS
20 KB SWINGS 2/1.5 POOD

WORKOUT-04/21/10

THERE'S STILL TIME TO SIGN UP FOR THE XCORP ADVENTURE RACE!!! ITS THIS SUNDAY AND PHIL PROMISED IT WILL BE MUDDY. CHECK OUT THIS LINK!!!
http://www.facebook.com/profile.php?id=676375744&ref=profile#!/event.php?eid=102579906449130&ref=share
WOD-
3 ROUNDS OF:
500 METER ROW
*3 MINUTE REST BETWEEN EACH

THEN

10 DOWN TO 1
CHEST TO BAR PULLUPS
BOX JUMPS
ABMAT SITUPS

AIRFORCE WOD IS BACK!!!

"AIRFORCE WOD"(YOU GUYS ASKED FOR IT....SO NOW ITS BACK)

MEN USE 95LBS, WOMEN 65LBS
20 Thrusters
20 Sumo Deadlift Highpulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*every minute on the minute you must stop whatever movement you are on and do 4 burpees. You start the workout with 4 burpees right away.

-ANDY G.

WORKOUT-04/19/10

                                     JEREMY D.-TRAIL RUN-JAMAICA

WOD-
"DIANE"
21-15-9
DEADLIFTS 225/155LBS
HANDSTAND PUSHUPS

WORKOUT-04/18/10

ABOUT 50 WORDS TO DESCRIBE CROSSFIT
WOD,FRAN,HEROS,CHALK,TOTAL,PR,KIP,PALEO,ZONE,CHIPPER,AMRAP,SCALED
BOX,CERT,FILTHY,INFIDEL,OLY,HQ,RXD,FIREBREATHER,GLOBOGYM, VIRTUOSITY,MAINSITE,GLASSMAN,JOURNAL,POSE,BURGERNER,SNATCH
SECTIONALS
REGIONALS,AROMAS,MURPH,FUNCTIONAL,INTENSITY,VARIED,SQUAT,LULU LEMON(LOL),CHUCK TAYLORS,INOV8,PVC,CALLOUSES,FISHOIL,BLOG,FOR TIME,GARAGE,POST TO COMMENTS,COMMUNITY,FAMILY,EXCELLENCE!!!
*I KNOW I FORGOT SOME GUYS...HELP ME OUT!
WOD-

MAX STRICT PULLUPS
2 MINUTE REST
MAX BOX JUMPS IN 1 MINUTE
2 MINUTE REST
MAX DOUBLE UNDERS IN 1 MINUTE
2 MINUTE REST
MAX ABMAT SITUPS IN 1 MINUTE

*SCORE IS YOUR TOTAL REPS

WORKOUT-04/17/10

                Proper Scaling of the Handstand Pushup

WOD-
5 ROUNDS OF
500 METER ROW
400 METER RUN

ATTENTION: WE WILL BE HOSTING A WORKOUT AT 1PM TOMORROW AT MT. TRASHMORE!! THE WORKOUT WILL BE DIFFERENT THAN THE WOD POSTED ABOVE. PLEASE COME TO TRASHMORE AND MEET US BY THE STAIRS. BRING A FRIEND!!! THE 9AM FUNDAMENTALS AND 1030AM CLASS ARE STILL ON BUT NO OPEN GYM!

WORKOUT-04/16/10

 MAC-CROSSFIT TAKEOVER CO-FOUNDER AND WETSUIT MODEL: CAPETOWN S.A.


"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
SCORE IS TOTAL ROUNDS COMPLETED IN 5 CYCLES!

WORKOUT-04/15/10

          NICK....QUIT HANGING AROUND AND GET TO WORK!!!

WOD-
4 ROUNDS OF:
10 SNATCHES 95/65 LBS
10 BURPEES
10 PULLUPS

WORKOUT-04/14/10

                          MOMO-POST WOD-BAHRAIN
WOD-
MUSCLE UP PROGRESSIONS AND PRACTICE

THEN

RUNNING TECHNIQUE AND WARM-UP
FOLLOWED BY 1 MILE TIME TRIAL

POST WOD-
TRIGGER POINT THERAPY AND STRETCHING

WORKOUT-04/13/10

WOD-
FIGHT GONE BAD!
3 ROUNDS:
WITH A CONTINOUSLY RUNNING CLOCK COMPLETE
WALLBALL SHOTS 20/14LBS 1 MINUTE
SUMO DEADLIFT HIGHPULLS 75/45 LBS 1 MINUTE
BOX JUMPS 20 INCHES 1 MINUTE
PUSH PRESS 75/45LBS 1 MINUTE
ROW-CALORIES 1 MINUTE
REST-1 MINUTE

*SCORING- A POINT FOR EVERY REP AND CALORIE COMPLETED. YOUR TOTAL REPS AND CALORIES AT THE END OF 3 ROUNDS IS YOUR SCORE!

WORKOUT-04/12/10

                             TALKING TRASH BEFORE "DEATH BY TEN METERS"

FORM
I want to spend a few moments touching on the subject of form. Let me start by saying that I am impressed by the seasoned vets as well as the new CrossFitters at TakeOver. I believe each one of you, although not perfect, do your very best to learn and perform the movements properly. The fundamentals classes have been regularly attended and it is showing. To the "new guys" I say, keep it up and continue learning all you can. To the "firebreathers" I say not only continue to improve but keep helping out those with less experience. Challenge Gillian, Dom and the other coaches to find small errors in your form and to keep programming more complex movements. Our box will judged in the community by how fit our members are and how well all of you move. That is why I am extremely proud of the commitment our coaches and you the members have displayed when it comes to form and technique......Keep up the awesome work and please don't take it personal when we tell you to get lower on an overhead squat or your chin above the bar on a pullup. It benefits us all in the long run!!!
-Andy G.

WARM UP-
10 MINUTE
PISTOL & HANDSTAND PRACTICE

STRENGTH-
FRONT SQUAT 5 X 5

THEN:

ANNIE
50-40-30-20-10
DOUBLE UNDERS
SITUPS

WORKOUT-04/11/10

             Karen Pena at the bottom of an Overhead Squat




What can I say about Karen…first off she is just a wonderful person and her energy is contagious. I remember the first time I met Karen and to see how much progress she has made in just the short time she has been doing CrossFit is amazing! I also have to add that she has been coming in with a BROKEN TOE!!! And she is still CrossFitting!!!
Gilly G.

WOD-
3 ROUNDS OF:
30 HANG POWER CLEANS 95/65LBS
30 KNEES TO ELBOWS
800 METER RUN

WORKOUT-04/10/10

  THEY'RE BACK!!!!! BUBBA AND DUANE ARE CONTINUING THE PRODUCTION OF PRESCRIBED ATHLETICS AND WILL BE MAKING TAKEOVER SHIRTS AS WELL. IF YOU ARE INTERESTED LET US KNOW YOUR SIZE AND WE WILL START PUTTING TOGETHER AN ORDER LIST....AND BUBBA REMEMBER IM AN EXTRA MEDIUM!
-ANDY G.                                     

WOD-
IN 10 MINUTES COMPLETE:
2000 METER ROW
MAX DOUBLEUNDERS

*YOUR SCORE IS THE NUMBER OF DOUBLE UNDERS COMPLETED. THE FASTER YOU FINISH THE ROW THE MORE TIME YOU HAVE ON THE JUMP ROPE. WE HAVE JUMP ROPES AVAILABLE BUT FEEL FREE TO BRING YOUR OWN.

WORKOUT-04/09/10

WOD-
RACK JERK 3,3,3
SNATCH BALANCE 1,1,1

THEN

50 BURPEES
50 CHEST TO BAR PULLUPS

WORKOUT-04/08/10

           PHIL ROSE AND HIS FAMOUS BOUNCING BARBELL

WOD-
5 ROPE CLIMBS
30 WALLBALLS 20/14LBS
4 ROPE CLIMBS
25 WALL BALLS
3 ROPE CLIMBS
20 WALL BALLS
2 ROPE CLIMBS
15 WALLBALLS
1 ROPE CLIMB
10 WALLBALLS

WORKOUT-04/07/10

                         WAY TOO NICE TO STAY INDOORS!
WOD-
DEADLIFTS 3,2,2,2,1

THEN

10 MINUTE AMRAP OF
4 RING PUSHUPS
8 BOX JUMPS
12 WALKING  LUNGES
* GOAL IS TO COMPLETE EACH EXERCISE UNBROKEN.

WORKOUT-04/06/10

http://www.facebook.com/#!/event.php?eid=102579906449130&ref=ts

IF YOU GUYS HAVEN'T SIGNED UP FOR THE XCORP ADVENTURE RACE AT THE END OF APRIL THERE'S STILL TIME! LETS PUT OUR FUNCTIONAL FITNESS LEVELS TO THE TEST! OH AND I ALMOST FORGOT.....YOU GET A T-SHIRT!!!

WOD-
WEIGHTED PULLUPS: 5,5,5,

THEN

WITH A CONTINUOUSLY RUNNING CLOCK DO:
1 HANDSTAND PUSHUP & 2 KB SWINGS(1.5/1 POOD) THE 1ST MINUTE
2 HANDSTAND PUSHUPS & 4 KB SWINGS  THE 2ND MINUTE
3 HANDSTAND PUSHUPS & 6 KB SWINGS THE 3RD MINUTE.........

CONTINUE UNTIL YOU CAN NOT COMPLETE THE ROUND BEFORE YOUR MINUTE IS UP!
-ANDY G.

WORKOUT-04/05/10 READY FOR THIS ONE?

                                         DOM-QUALIFIED!!! 
WOD-
500 METER ROW
25 OVERHEAD SQUATS 75/45 LBS
5 MUSCLE UPS
25 FRONT SQUATS 95/65 LBS
5 MUSCLE UPS
25 BACK SQUATS 135/95 LBS
500 METER ROW

HAPPY EASTER!!!

             WEIGHTED VESTS MAKE LIFE MORE ENJOYABLE

WOD-
7 ROUNDS OF:
7 PUSH JERKS 135/95 LBS
7 L-PULLUPS

WORKOUT-04/03/10

                 LIL SEAN AND BUBBA- DEDICATED AND FOCUSED

I love seeing Athletes improve. Whether it is in the strength department or in endurance, speed or skill, its an awesome sight to see someone make progress! There are so many factors involved in becoming a better athlete. To become a competitive athlete in any sport you have to be extremely dedicated and focused on your goals. Take a look at this list and see how well you are doing. If you aren't fully embracing some of these components its never too late to make improvements!
1. train consistently- 5 to 6 days a week
2. proper nutrition- the degree and method in how you approach your diet is debatable but for arguments sake we will say you follow a Zone Diet or Paleo style meal plan.
3. Proper Supplementation- Fish Oil, protein w/ coconut water, Gakic Hardcore, Glutamine and some others not mentioned.
4. Rest and Recovery-  Sleep 8-9 hours a night, stretch, Ice, trigger point and massage.
5. Limiting Alcohol Consumption- For some once a week may be hard. Once a month is obviuosly better
6. Perfect Form- The slow lifts, oly lifts, gymnastics, running, rowing etc.
7. Find new ways to stay motivated and regularly re-evaluate goals

WARM-UP:
SNATCH SKILL WORK

THEN

"DEATH BY 10 METERS"

Mark off 2 points 10 meters apart. Every minute on the minute sprint and add 10 meters every round until you are caught by the clock!
Example: Minute 0: 10 meters, Minute 1: 20 meters, minute 2: 30 meters.......

WORKOUT-04/02/10

 

                   "P-House"= POWER ATHLETE!
WOD-
BACK SQUAT: WORK UP TO YOUR 1 REP MAX

THEN

2 MINUTES MAX GHD SITUPS
1 MINUTE REST
2 MINUTES MAX WALLBALLS
1 MINUTE REST
2 MINUTES MAX BURPEES
1 MINUTE REST
2 MINUTES MAX RING DIPS

*SCORE IS TOTAL REPS

ATTENTION: THE XCORP ADVENTURE RACE IS COMING SOON. DETAILS WILL BE UP THIS WEEKEND!!!