Thursday, June 30

Learning the fundamentals of jump roping.  It all happens in the wrist!

Lift: Deadlift
Beginner: 5 (5lbs heavier than last time)
Int/Adv: 5x40%, 5x50%, 5x60%

WOD:
3 rounds for time:
50 double unders
10 deadlifts (225lb /155lb) (L2: 275lb/185lb) (L3: 315/205)

Wednesday, June 29

Lift: Back Squat
Beginner: 5-5-5 (5 pounds heavier than last time)
Int/Adv: 5x40%, 5x50%, 5x60%

WOD:
Three rounds for time:
Run 400 meters
50 squats 

Tuesday, June 28

Manny gearing up and getting ready to do Murph.

Lift: Bench Press
Beginner Program: 5-5-5 (5 pounds heavier than last time)
Intermediate/advanced: 5x40%, 5x50%, 5x60%

WOD:
As many rounds as possible in 12 minutes of:

10 push-ups
10 pull-ups
25 abmat sit-ups 

Monday, June 27

Team SoCal: Mike Krueger, John Fletcher, Andrea Callahan and Emily Taylor

Lift: Squat Snatch 2-2-2-2-2-2 
Pick a weight that you can finish for all 6 sets. 

WOD:
"Nancy" (Level 1- Three rounds for time)  (Level 2- Five rounds for time)

Run 400
15 Overhead Squats (95/65lbs)

Friday, June 24

"Small"

Three rounds for time:
Row 1000 meters
50 Burpees
50 Box Jumps, 24" Box
Run 800 meters 

Join us on Saturday or Sunday for a FREE workout at 10am. 

We will have Olympic Weightlifting at 8am on Saturday, open to all members.

Thursday, June 23

"Fran"

21-15-9
Thrusters 95/65lbs
Pull-ups 

Wednesday, June 22

Lauren competing at the 2011 CrossFit Games Regionals in Long Beach.  Lauren was 1 of the 2 women (out of 14) to finish the grueling "Amanda" workout. 

It's choose your own adventure day!  There are two WOD's to select from today.

J.T.
21-15-9

Handstand Pushups
Ring Dips
Pushups

Or 

Annie
50-40-30-20-10 rep rounds of:
Double unders
Abmat sit-ups 

Tuesday, June 21

PR!  Seth PR'd nearly all of his WOD's this weekend at the CrossFit SoCal Regionals.  Congrats Peaches!

Share the Pain week continues!  Bring a curious friend to our wonderful box for FREE this week only.

For time:
225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps

 

 

Monday, June 20

What an amazing weekend!  We are so proud of our individual and team athletes who represented CrossFit SoCal at the 2011 Reebok CrossFit Games SoCal Regional competition in Long Beach. Our team finished 19th, and our individuals: Lauren Andrade placed 4th and Seth Radnothy placed 9th in the world's toughest region. Congratulations all of you!

It's CrossFit ONLY week!  No lifting this week.  ALSO, it is "Share the Pain" week!  Bring a friend to the gym for free this week only. 

Complete as many rounds as possible in 15 minutes of:
Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20/14 pound ball

Good Luck CrossFit SoCal Team and Individuals!

Team SoCal

Emily Taylor

Jennifer Null

Andrea Callahan

Vienna Cabrales

Tony Tadeo

Mike Krueger

Richard Estes

John Fletcher

The Individuals

Seth Radnothy

Lauren Andrade

We are super proud of all of our team members for their hard work and dedication over the past few months.  We wish them the best of luck and are excited about cheering them on at the Southern California Region of the CrossFit Games.  Members--please join us at Long Beach State Friday, Saturday and/or Sunday to cheer on the the team!  The cost for a weekend pass is $25. 

Lift: Deadlift
Texas 5
Westside 1 rep at 85% every 30 seconds

WOD: Grace
30 clean and jerks for time 135lbs/95lbs 

Saturday

All classes are cancelled due to the CrossFit Games!  Come up to support the team! 

Cal State Long Beach
1250 Bellflower Blvd.
Long Beach, CA 90840