Saturday, May 25, 2013

ANNOUNCEMENTS:

• SHARE THE PAIN WEEK IS COMING UP NEXT WEEK MONDAY MAY 27TH-JUNE 2ND. START LETTING YOUR FRIENDS KNOW! 
• THE GYM WILL ONLY BE OPEN FOR A 6AM AND 10AM CLASS ON MONDAY. ALL OTHER CLASSES INCLUDING THE WOMEN'S ONLY CLASSES WILL BE CANCELLED. 

TODAY'S SCHEDULE:

8AM- OLYMPIC LIFTING CLASS

9AM- OPEN GYM

10AM- WEEKEND WARRIORS (FREE CLASS) WITH COACH MICHAEL

Perform the following for time:
10 muscle ups 
 20 shoulder to overhead
30 lunges
40 situps
50 wallballs
60 double unders
"modifications can be made as needed" 

11AM- WOMEN'S ONLY CLASS

Minutes 0-10 perform 21-15-9 rounds for time of:
SDHP, 95/65lb

Wallballs, 20/14lb
Minutes 10-20 perform 21-15-9 rounds for time of:
TTB

KB Swing, 55/35lb
Minutes 20-30 perform 21-15-9 rounds for time of:
DB Push Press, 40/25lb

Stationary Bearhugger Plate Lunges, 45/35lb

 

Friday, May 24, 2013

 

SoCal Regional Live Footage: Women's Event 6 (Check out our very own Christina Sloyer!!)

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
• THE GYM WILL ONLY BE OPEN ON MONDAY FOR A 6AM AND 10AM MEMORIAL DAY WORKOUT. ALL OTHER REGULAR CLASSES WILL BE CANCELLED; THIS INCLUDES THE WOMEN'S ONLY 9:30AM AND 7PM CLASSES.

TODAY'S WORKOUT:

Challenge: 2x max flexed arm hang (ends when arms are fully extended)

Lift - 12 minutes to establish 1rm floor press

Level 2: in between sets, 25 total strict pullups

 

WOD - For time:

100 double unders

15 deficit handstand Pushups

5 hand release pushups

10 deficit handstand pushups

10 hand release pushups

5 deficit handstand pushups

15 hand release pushups

100 double unders

SOGOFF: alternating: 4x10 each of bicep curls and lateral raises

Thursday, May 23, 2013

ANNOUNCEMENTS:

• ON MONDAY (MAY 27TH) WE WILL ONLY BE OPEN FOR CLASSES AT 6AM AND 10AM. CHECK OUT THE MEMORIAL DAY MURPH EVENT FOR MORE INFORMATION. 

TODAY'S WORKOUT:

Skill - 5 minutes to complete 4x10 heavy reverse hypers or GHR curls

Lift - Every minute on the minute for 12 minutes: 2 deadlifts @ 60%

 

WOD - For time:

 

 

100 stationary lunges *

* Every Minute on the Minute 10 abmat situps

Level 4: 155/115#

Level 3: 135/95#

Level 2: 115/75#

Level 1: 95/65#

 

Mobility - 2 minutes total in bottom of squat with PVC in overhead squat position (use wall for support, long neck, show armpits) and 1 minute per leg deep lunge with PVC in jerk position

Wednesday, May 22, 2013

TODAY'S WORKOUT:

 

Skill - 5 minutes teaching on clean 1st pulls

Lift - 12 minutes: 2rm power clean and 1rm squat clean

 WOD - 15 minute AMRAP:

        1 squat clean

        250 m run

        2 squat cleans

        250 m run

        3 squat cleans

        etc...

 

        Level 5: 225/145#

        Level 4: 205/135#

        Level 3: 185/125#

        Level 2: 155/115#

        Level 1: as heavy as possible (post weight)

Tuesday, May 21, 2013

Skill - kipping practice

Lift - EMOM for 9 minutes: 3 floor press@ 65%

Level 2: superset with 3 strict pullups 

WOD

For time:

40 single arm russian kettlebell swing  

40 single arm kettlebell highpulls

30 single arm kettlebell bent-over-rows 30 single arm kettlebell press 

20 pullups

Level 3: 2/1.5pood

Level 2: 1.5/1pood

Level 1: 1pood/20#

*use dumbell if needed (use equal weight)

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