Monday, May 20, 2013

CONGRATULATIONS TO TEAM SOCAL AND CHRISTINA SLOYER ON THEIR AMAZING PREFORMANCES THIS WEEKEND! YOU ALL ROCKED IT! THANKS TO ALL THE GYM MEMBERS THAT CAME OUT TO SUPPORT CROSSFIT SOCAL AND FOR STEPPING UP TO VOLUNTEER!

TODAY'S WORKOUT:

Skill - pistol practice
Lift - 15 minutes to establish 1rm deadlift
WOD: FOR TIME:

75 total Bulgarian single leg squats
Then,
4 rounds for time:
5 Dead lift
8 Squat box jump-overs
Then,
15 Pistols

Level 4: 315/205, 24/20"
Level 3: 275/185, 24/20"
Level 2: 225/155, 24/20", 1 pistol per leg
Level 1: 135/95, 20/20", 1 pistol per leg

Saturday, May 18th & Sunday, May 19th

THE GYM IS CLOSED SATURDAY MAY 18TH- SUNDAY MAY 19TH DUE TO THE SOUTHERN CALIFORNIA REGIONALS TAKING PLACE. REGULAR CLASSES WILL RESUME ON MONDAY.

Friday, May 17, 2013

TODAY IS THE DAY! THE 2013 REGIONALS ARE HERE! MAKE SURE TO ARRIVE IN TIME FOR THE TEAM'S FIRST EVENT. GATES OPEN AT 8AM. 

 

THE GYM IS CLOSED TODAY AFTER THE 8:30AM CLASS. WE ARE ALSO CLOSED SATURDAY AND SUNDAY DUE TO THE SOUTHERN CALIFORNIA CROSSFIT REGIONALS TAKING PLACE.     

 

TODAY'S WORKOUT:

 

Skill - 5 minutes of double unders

    Lift - 12 minutes to establish 2 RM floor press

 

    WOD - 2013 regionals individual workout #6

        For time:

        100 Double unders

 

        50 handstand pushups

        40 toes to bar

        30 shoulder to overhead 160/100#

        90’ walking lunge 160/100# *

        *45 steps stationary lunge

        Level 3: Rx

        Level 2: 135/95#

        Level 1: choose weight

 

    SOGOFF - tabatta bicep curls

Thursday, May 16, 2013

 

THE 2013 SOUTHERN CALIFORNIA REGIONALS START TOMORROW! THE GYM WILL ONLY BE OPEN FOR THE AM CLASS AND CLOSES FOR THE WEEKEND AFTER THE 8:30AM CLASS. COME OUT AND SUPPORT TEAM SOCAL AND CHRISTINA. A GROUP OF MEMBERS WILL BE MEETING AT THE GYM AT 8AM TO CARPOOL TO DELMAR. MAKE SURE TO ROCK YOUR CROSSFIT SOCAL GEAR! LET'S REPRESENT SOCAL!

 

TODAY'S WORKOUT:

 

Skill - Box jumps, 3 x Max effort box jumps in 1 minute (24"/20")

Lift - Every minute on the minute for 8 minutes: Deadlift+touch-&-go squat clean+jerk @75% or heavier 1RM clean&Jerk

 

WOD - ½ “2013 Regionals individual workout # 4”

 

50 Wall balls 20/14
50 chest to bar pull ups
50 pistols
50 single arm DB snatch 70/50#  *

*may use equal poundage kettle bell for snatch. KB must touch ground between each rep
Level 3: Rx
Level 2: 20/14#, standard pullups, 50/35#
Level 1: choose weight, ninja pistols

 

Wednesday, May 15, 2013

ANNOUNCEMENTS:

• Learn the fundamentals of CrossFit in a fun group environment! Fundamentals Boot Camp meets every Tuesday and Thursday 7-8pm and runs for 8 sessions (4 weeks). The total cost is $200. Start any Tuesday! Email bootcamp@crossfitsocal.com or call Kendra at 858-736-7004 to reserve your spot.
• Women's Only Class today at 9:30am and 7:30PM (Friday's 9:30am class and Saturday's 11am will be cancelled this week due to regionals)

TODAY'S WORKOUT:

Skill - 5 minutes of PVC work on body position on snatch pulls 1,2 &3

Lift - Start a  continuously running clock:

Every 30 seconds for 4 minutes: 2 snatch first pulls

rest 2 minutes

Every 30 seconds for 4 minutes: High hang squat snatch @ heavy

rest 2 minutes

8 minutes to establish 1RM snatch

 

WOD – With a 15 minute time cap complete the following:

 EMOM 10 Sumo Deadlift Highpulls

 7 bar facing burpees

Level 3 - 95/65#

Level 2 - 75/55#

Level 1 - Kettlebell swings @ choose weight, standard burpees

 

Tuesday, May 14, 2013

 

ANNOUNCEMENT:

• CHANGE TO YESTERDAY'S POST: The only classes on Friday are 4:30am, 5:30am, 6:30am, 7:30am, 8:30am. The gym will be closed the rest of the day for the SoCal regionals. No women's only class on Friday or Saturday.

TODAY'S WORKOUT:

Skill - Team building - for 3 minutes- football style, fast feet while coach calls out burpees

Lift - Every Minute on the minute for 9 minutes: 3 floor press @ 60%

 

        Level 2: Super Set with 2 chest to ring false grip pullups

 

WOD - “Power Elizabeth” 21-15-9

        Power cleans

 

        Ring dips

        Level 2 - 135/95

        Level 1 - 115/75, bar dips

After WOD - Coaches choice - stretching/mobility

Monday, May 13, 2013

 

 

ANNOUNCEMENTS:

• The SoCal Regionals are this coming weekend May 17th-19th. The gym will be open from 4:30am-noon on Friday and then closed the rest of the weekend. Come out and show your support!!
• CROSSFIT GAMES TICKETS ARE ON SALE TODAY. MAKE SURE YOU READ THROUGH THE INFO BEFORE PURCHASING. Click here for details
• Pete's Paleo orders must be in tonight by midnight.
• WOMEN'S ONLY CLASS 9:30AM and 7PM

TODAY'S SCHEDULE:

 

Skill - 3x20 GHR with introduction to the reverse hyper

Lift - 15 minutes to establish: 2 RM Deadlift

WOD - For time:

“Jackie”

        1000m row

        50 thrusters

        30 pullups

L1- Choose your weight

L2- 45 for both

Sunday, May 12, 2013

TODAY'S SCHEDULE:

9AM STRONGMAN CLASS

10AM MEMBERS WOD WITH COACH WILSON

AMRAP 15 min.

5 push press (115/75)

10 front squat (115/75)

15 GHD sit-ups

Saturday, May 11, 2013

2013 CROSSFIT GAMES TICKETS GO ON SALE THIS MONDAY MAY 13TH. CLICK HERE FOR MORE INFO

TODAY'S SCHEDULE:

8AM- Olympic lifting Class

9AM- OPEN GYM

10AM - WEEKEND WARRIORS (FREE CLASS)

"MURPH" WITH A PARTNER

1 mile run (each partner must run 800m)

100 pullups

200 pushups

300 squats

1 miles run (each partner must run 800m)

** You may alternate sets of each movement**

11AM- WOMEN'S ONLY CLASS

In Teams of 2, complete the following for time:
4 Prowler pushes (Speed bump down and back = 1)
100 air squats
50 push-ups
30 thrusters (45lbs)
20 toes to Bar
4 Prowler pushes

**Only one partner can work at a time. **

Friday, May 10, 2013

 

(JUST BECAUSE ITS FRIDAY AND FOR THOSE WHO STILL HAVEN'T SEEN THIS VIDEO IT IS A MUST SEE)

 

TODAY'S WORKOUT:

 

Skill - 2 times of Max Effort false grip hold on rings

    Lift - 12 minutes to establish: 3 rep max effort floor press

 

    WOD - For time:

         5 rounds:

        7 strict pullups

        7 per arm single arm strict shoulder press *

        then,

        5 rounds:

        100m farmers carry

        25 floor wipers

        Level 4: L-pullups, 50/30#, 2/1.5 pood, 45# plate

        Level 3: strict pullups, 50/30#, 2/1.5 pood, 45# plate

        Level 2: banded strict pullups, 40/25#, 1.5/1 pood, 45/25# plate

        Level 1: banded strict pullups, 30/15#, 1.5/1pood, 25# plate

SOGOFF: 2 minute AMRAP: plate curls. 45/25#