1st Muscle-up!

After deadlifting 516lbs and squatting 378lbs last week, Erwin's knee started giving him problems.  So, we told him to lay off the really heavy lifting and get a muscle-up.  Check!

Congratulations and well done!!!

Saturday at SoCal

Our Elite men racing during Saturday's "Helen" WOD.

Brian, Jason (visiting from Northern California) and Dave.

Mike Squared

It's a BIG Mike, "little" Mike sighting.
Come join the fun next Saturday at Mission Bay Park playground for Weekend Warriors.  The workout is FREE.
Here are the directions.

Intensity City

Kurtis does knees to elbows during last week's box jump, wall ball and knees to elbows WOD.

Tabata Rocks!

The 5:30pm class rocks out their abs Tabata style on Monday.  We did 8 intervals of hollow rock--20 seconds of work/10 seconds of rest for 4 minutes straight.  The interval counted if work was done during all 20 seconds.

Powerhouse

Erwin squats an impressive 394lbs for 5 consecutive reps.

Happy Camper

Melissa Gorumba, CrossFit SoCal member and trainer extraordinaire!

How do I get more flexible?

Try a few doses per week of Snatch practice.  I am often asked why we don't focus more on stretching and flexibility.  My answer is that it is already built into the program.  Now, I'm all for stretching out a sore muscle.  But, for our specific purposes too much stretching may negatively impact the stretch reflex needed for some of the lifts.  If you stretch prior to a workout, you risk losing that natural elasticity needed for a bounce out of the bottom of a squat.  Just practicing snatches or overhead squats, for example, is plenty of stretching to get the desired flexibility needed for healthy shoulders, back and hamstrings.  Try it!

Welcome, Jon!

Jon has been been with us for a little over a month and is making huge improvements on form and strength. 
Keep it up!

"Plus-Sized"

For a little over a month, Gordon has been training with a 20lb weight vest.  Incredibly, his times have been consistent with some of our other non-weighted fire-breathers!  Strong work, Gordon!