Running Seminar with Nuno Costa

Our very own Nuno Costa held a running techniques seminar at CrossFit SoCal this Saturday.  A great time was had by all!  We learned techniques that improved our overall efficiency for running any distance whether it is a 50 yard dash to a marathon using the Pose method.  

We were able to see in improvement in just a couple hours of training.  The first step was video recording the way we run prior to learning the techiniques. Next, we did drills to reinforce the skills taught by Nuno and lastly another video was taken of each participant to show the improvement.  

Nuno will hold another running techniques seminar on October 4. 

 Find the link to sign up for this invaluable seminar under our Events heading.  

Thursday, August 13th

Yesterday, Joe Saba aka "Bam" set a CrossFit SoCal record for The CrossFit Total.  

His total score was 1130lbs, edging out Erwin's 1124lbs. 

Joe and I are Rescue Swimmers in the NAVY.  

Here is an idea of a day at the office.

CrossFit Total.

WOD
The CrossFit Total
1 Back Squat (3 chances to get your best 1RM)
1 Press
1 Deadlift

Post weights and total to comments.

Wednesday, August 12th

WOD

2 man or 2 women teams OR 1 man and 1 woman
For time:
Both teammates do 10 ring dips, then:
4 rounds of:
  -1 teammate runs 400 meters
  -2nd teammate holds the push-up position.  
One round is when both Teammates have completed the run.
Runner can not begin until push-ups position is assumed.
Every time any body part other than the toes or hands touches the ground, the team will be penalized 10 burpees for every second they are resting.
Once all 4 rounds are complete the team must complete their burpees, breaking them up however they want.

Post time and number of burpees to comments.

Tuesday, August 11th

 

WOD

For time:
Row 500
LEVEL 1 (4 ROUNDS) LEVEL 2 (7 ROUNDS):
3 Thrusters 135lbs/95lbs
6 Chest to bar Pull ups
9 Kettle bell swings 1.5 / 1 pood
Run 400

Post rounds and time to comments.

Here is a video of Josh aka "Baby Bird" in his local flag football league.

He is number 28; the one makin all the sweet plays.  If you would like to be in this league which starts this Septmeber, please contact me for more information.

Adam

OGV vs Devastators from Velocity on Vimeo.

Monday, August 10th

WOD

3rds (level 1) 5rds (level 2) of:

10 Power Snatch 95lb men/65lb women

20 GHD Sit ups

30 Double Unders

Post rounds and time to comments

A Family that CrossFits together...

David and his daughters Sabrina and Stephanie.

Sabrina just got her first unassisted pull-up.  

She took Fundies with Marla this summer.

Congrats Sabrina, and keep up the good work guys!

Lift 

Front Squat 5-5-5

WOD

With a continuously running clock do:

1 Clean and Jerk the first minute,

2 Clean and Jerk the second minute,

3 Clean and Jerk the third minute,

until you cant complete the required reps in the 1 minute time limit.

Post load and rounds to comments

Paul Swanson. CFSC Member of the Month.

I wanted to take a moment to bring to everyone's attention some
progress that one of our members has made at CrossFit SoCal.  

Paul Swanson is 58 years old and began training with us back in January.  

After our first couple of sessions I really wasn't sure if CF was
for him or if he was cut out for this.

Time and time again he's come in and kicked butt on workouts and
improved steadily over the months he's been training - most noticeably
he can do pull ups now without the band. 

It blew my mind, as this was by far one of the hardest things for him to get and now he can do
almost 5 pull ups all on his own.

Aside from his accomplishments physically, Paul has been a model
CrossFitter - not once have i heard him complain.  No matter what the
workout on the board is or what i ask of him, he puts his head down
and goes to it.  He's been a pleasure to train and its been a lot of
fun to watch his progress.  I wanted to share his success with everyone.  

If you see him in the gym, ask him about his pull ups and congratulate him.

-Nuno Costa 

Lift

Press 5-5-5

WOD

10,9,8,7,6,5,4,3,2,1 of:

Burpees 

HSPUs on the Parallettes.

Post weight and time to comments

Monday, August 3rd

Lift

Back Squat 5-5-5

WOD

AMRAP in 12 minutes of:

5 pull ups

10 push ups

15 squats

Post weight and time to comments.

Also, if anyone had found or seen James Storer's workout folder (the old green one) please put it in the cubby shelf by the door.

Thanks!