Thursday, April 30

Deadlift 5

WOD: For time


Deadlift, 21 reps (185m/125f)
Run 400 meters
21 Knees to elbows
Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

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Wednesday, April 29th

Mike D, Ahmik, and Mike G (right to left) 

having a little fun at the Socal Qualifiers.

Lift

Front Squat 

Max sustainable weight for 15 reps, consecutively

LVL 1 WOD

AMRAP in 12min of:

5 Pullups

10 Pushups

15 Squats

LVL 2 WOD

Cindy

AMRAP in 20min of:

5 Pullups

10 Pushups

15 Squats

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OUCH!!!

Ayo, one of our female competitors got a pretty bad blood blister on her hand during the first workout at the SoCal Qualifiers.  

During the second workout, it ripped.

She competed in the following morning's workout which included a 2k row.

Great Job Ayo!!!

 

Lift
Shoulder Press 5-5-5

Level 1 WOD
Three rounds for time of:
Row 500 meters
21 Ring dips

Level 2 WOD
Five rounds for time of:
Row 500 meters
21 Ring dips

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Monday, April 27th

A fun workout after the winners of the Qualifiers had been anounced.

Great job guys.

Mike G, we still love you...regardless of your poor bat-spinning skills.  

 

A Close Last... from Timothy Chan on Vimeo.

Lift
Back Squat 5-5-5

Level 1 WOD
Complete as many rounds in twelve minutes as you can of: 
Run 400 meters
Thrusters, 20 reps (65m/45w)
20 inch Box Step-ups, with bar
15 Pull-ups (chest to bar)

Level 2 WOD
Complete as many rounds in twenty minutes as you can of: 
Run 400 meters
Thrusters, 20 reps (65m/45w)
20 inch Box Step-ups, with bar
15 Pull-ups (chest to bar)

Post time to comments.

Friday, April 24th

WOD: 30 Muscle-Ups for time

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Thursday, April 23rd

WOD

Thruster

Increase weight each set

3-2-2-2-1-1-1-1

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Wednesday, April 22nd

Tim was a judge at the 2008 CrossFit Games and was asked to judge again this year at the Regional Qualifiers.

You can see him on the CrossFit Games website judging the men's second place finisher "Tosh" and the women's third place finisher Rebecca. 

It is clear that Tim is an amazing asset to our team.  

Great job Tim!!!

WOD

Helen:

3 rounds for time:

Run 400m

21 Kettle bell swings

12 Pull ups

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Tuesday, April 21st

A HUGE thank you to Alicia Anthony, for capturing some amazing moments at this years CrossFit Qualifiers.  

You can visit her website at AliciaPhotos.com to view her work, or ask her questions.

You can also see more of the photos she took of our CFSC athletes under the message board, CrossFit SoCal Community blog.

Thanks Alicia!!!

WOD

5 rounds for time:
15 deadlift (135lbs men, 95lbs women)
Run 400 meters
15 GHD sit-ups or 15 knees-to-elbows (if GHD is busy)

Post time to comments

Regional Qualifiers preview.

2009 CFSC Regional Qualifiers from Adam Stevenson on Vimeo.

WOD

Danny:

AMRAP in 20min

30 Box Jump

20 Push Press (115m/95w)

30 Pullups

Post rounds to comments.

Sunday, April 19th

A big thank you to everyone who was able to come out and support all of us at this years Regional Qualifiers; we couldn't have done it without all of the support.

Congratulations to Nuno who took 15th overall.  

This was out of 92 male competitors.  

The workouts were intense, the heat was blistering, and the competition was brutal.

There will be more pictures, videos and thank yous to follow.