Boot Camp Graduation Day

Congratulations to CrossFit SoCal's first Boot Camp class for completing six weeks of CrossFit fundamentals sessions.  We had a ton of fun and look forward to working with you guys at the Elite Fitness classes!  You all are outstanding athletes!  Keep up the great work!!  The next Boot Camp series begins on July 5th at 6:00 pm.  Click here for directions.  All graduates of Boot Camp and those who have had personal training sessions with either Krista, "Doc" or Scott may enter the Elite Fitness classes.  These classes, also, begin on July 5th at 5:30 pm. Click here for directions.  Email info@crossfitsocal.com with any questions. 

The Boot Camper's final test was a team version of Linda.  Set up as two teams and three stations (Deadlift, Bench and Clean), each person performed his/her reps before moving on to the next. The reps at each station were 10-9-8-7-6-5-4-3-2-1. 

Both teams did a fantastic job!  The Welter Weights finished in 20:24 and the Heavy Weights completed Linda in 27:20.

Core Principles

The Boot Campers got down to the "core" of things with a few medicine ball drills and Abmat sit-up and back extension variations. 

Then it was on to the WOD "Michael".  3 Rounds for time of 800 meter run, 50 Abmat sit-ups and 50 Abmat back extensions. 

Excellent job everyone!   

Dumbbell Swings

Good kettlebell and dumbbell swings involve keeping the chest lifted at all times and maintaining a good lumbar curve. While keeping the weight in the heels, thrust the hips forward to accelerate the swing and finish with the weight overhead.  Power for the swings comes from the hips, not the arms.  The arms should remain straight at all times.

Helluva Helen

The Boot Campers practiced their pull-ups and kettlebell swings all in preparation for today's WOD: "Helen" !  Congratulations to Marla (pictured far right) for getting her first kipping pull-ups today!!!

Nice swinging form from the guys today....

....as well as the ladies!!

Double-unders, clean and jerks and climb

 
Lisa is demonstrating an efficient climbing technique.  Great job on making it to the top, too!

Our "beautiful form award" goes to Marla with her excellent ability to hit that triple extension on dumbbell clean and jerks!

Karla practices double-unders during today's workout of 3 rounds of 21, 15 and 9 Double-unders, clean and jerks and 3 rounds of 3, 2 and 1 ascents of the rope.  For more pictures from today, see Week 4 of the Boot Camp photo album. 

Fight Gone Bad

Today was an official "Get some, Go again!" day for the Boot Campers.  The WOD was "Fight Gone Bad".  Every one pulled out an amazing effort today...all scores were over 220 points!! 

Our top men's score was 271 by Wolf!  This dude rocks on the rower, scoring 20 Cals every round!
Our top ladies score was Karla with 263!  Karla concentrated on form and intensity throughout the workout.  Excellent job!!

Ring pull-ups

In this photo, Marla practices ring pull-ups making sure that she keeps the rings close to her body, and brings her chin clear over the bottom of the rings.  We practiced these pull-ups with the false grip, as well.  Using a false grip is critical when performing the muscle-up.

Ring Day

Congratulations to Wolf for getting 2 muscle-ups on the very first try!  Muscle-ups are very hard to execute!  However, once one can achieve the muscle-up, it is probably the most productive of all upper body exercises! The muscle-up not only involves a pull-up and a ring dip, but an excruciatingly difficult-to-master transition movement.
Wolf starts the muscle-up with a false grip, shortening the arms and thus, distance of travel for the first movement (pull-up portion) of the muscle-up.

Rings stay close to body as the thumbs "trace the chest".   Elbows stay up as he propels his chest forward and over the mid-line of the rings.

He finishes by pressing up to full extension.  This is the "ring dip" portion of the movement. 

Box Jump Perfection!!

Rex stands tall (full hip extension) with eyes forward and both feet entirely on box.  Nice box jumping!!
See everyone on Monday for week 3 of Boot Camp!!