Lift
Deadlift 5
WOD
For time:
Run 400m
3 no feet rope climb
Run 400m
2 no feet rope climb
Run 400m
1 no feet rope climb
Post weight and time to comments.
CrossFit SoCal Info
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- Build A Garage Gym
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Follow all the action and be friends with the competitors spectators and volunteers before you ever meet them! - Infant Aquatics - Keri Tom
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« August 2009 | Main | October 2009 »
Tuesday, September 29th
Big Zack & Lil' Nick WOD-off.
CrossFit Cooldown
WOD
3 rounds for max reps:
Body Weight Back Squats Men, 3/4 Body Weight Back Squats Women
Pull-ups
You have 7 minutes for each round. This will allow time to use spotters for the back squat. Once everyone has warmed up to working weight, start the clock. Use groups of 3. One person squats while the other two spot, then the other two get their sets and everyone has until the 7 minutes are up to get a set of pull-ups. Only one set of each exercise is allowed per round. Score is the total number of reps for all 3 rounds.
Post reps to comments.
CrossFit SoCal Wins multiple golds!
CrossFit SoCal had a great showing at this year! Besides the individual competitors Tim Chan, Jaime Braun and Chandra Henry, we had a team of 3 men, and a coed team of 5.
The team of 5 ended up taking 1st place for the coed teams of 5 category, and 2nd overall out of the all male teams!
Medal presentation
Team of 3 led by Patty (left) won 1st in the all military team, as well as 2nd overall.
Congrats guys!
Monday, September 28th WOD
Lift
Press 5-5-5
WOD
21-15-9:
Dumbell power clean and jerk (35, 25lb)
Kettlebell swings (1.5, 1 pood)
Ring dips
Comments? Post 'em up.
Thursday, September 24th
Deadlift: 3RM
WOD:
2 rounds for time of:
-30 Burpees
-30 Deadlift (185 men/125 women)
-30 Pullups
Post weight and time to comments
Wednesday TABATA!!!
A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways--and training for them--as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports. Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO 2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute "Tabata" intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training. of some sort of midsection work, with or without dumbbells. (This was taken from the CrossFit Journal)
What does this mean to us CrossFitters: Dont sandbag those precious 20 seconds! You should not be picking a number and sticking with it. If you do 8 reps and rest for 5 of the 20 seconds then you are only working at a moderate intensity for 15 seconds! That intensity for 20 seconds will allow you to push back that burn that you experience during Fran, Fight Gone Bad, etc. For those of us who don't have the genetic make-up of Lance Armstrong, we use Tabata as a tool to train our bodies at a higher intensity, improving our anaerobic intensity as well as VO2 max.
Lift
Front Squat 3-3-3
WOD
Tabata Thrusters
15 rounds of 20 seconds on 10 seconds off of thrusters with (65/45)
Use a rack.
You have to keep the weight on your chest for the whole 20 seconds and can put it on the rack for the 10 second rest.
Your score is your lowest number of reps for any round.
Post weight and lowest scoring round.
Tuesday, September 22nd
Drew PRing in Yellowstone. Exercise: Deadlift. Wt: Redwood
Lift:
Press 3-3-3
WOD:
21-15-9
Hang Power Clean (135/95)
Handstand Push ups
Post weight and time to comments
Monday, September 21st
Mike D (foreground) Mike G
Lift: Squat 3-3-3
WOD: AMRAP in 12 min of:
-30 ABMAT Situps
-20 Squats
-10 Pullups
Post weight and rounds to comments.
We made CrossFit.com's main page!
Go to CrossFit.com to check out the brief video or log in to the CrossFit Journal to view the entire 7 minute video.
Overhead Squat 5-5-5
WOD:
Row 800 meters
30 Overhead Squat (95 lbs men/65 lbs women)
Run 800 meters
30 Overhead Squat (95 lbs men/65 lbs women)
Post weight and time to comments.
Wednesday, September 16th
Train hard, remain focused, no excuses.
Lift:
Deadlift 5
WOD:
L1-3 rounds of:
10 deadlift @ 275/185
10 handstand pushups
L2-5 rounds of:
10 deadlift @ 275/185
10 handstand pushups
Post weight and time to comments
Events
- CrossFit Games July 16-18
We did it!!!! Congratulations to our Affiliate Team who took 3rd place at the Southwest Regionals and qualified for the 2010 CrossFit Games at the Home Depot Center in Carson, CA: Lauren Andrade, Seth Radnothy, Marisa DeAugustine, Adam Stevenson, James Storer and Andrea Callahan. Please plan on coming out on all or one of these days to support our team!!
