Monday, October 31

A couple who CrossFits together stays together.  

Lift:
Texas

Squat 3 sets of 5, 5-10 lbs heavier than last week (1 set every 3 Minutes)

Wendler - week 2

Squat
3x70%
3x80%
3x90%

WOD

Complete as many rounds as possible in 10 minutes of:
5 Thrusters, 95 lbs men, 65 lbs women
7 Hang Powercleans, 95 lbs men, 65 lbs women
10 Sumo Deadlift High-pull, 95 lbs men, 65 lbs women

Post rounds and partial rounds.

Tonight's dinner is:

from Desi

Quick 10 min dinner. 1- cut the squash into thin strips 2- coat the pan with some coconut oil 3- place squash in the pan and sprinkle with garlic seasoning and balsamic vinegar 4- toss squash w tongs until it starts looking "clear" 5- serve with rotisserie chicken from Ralph's :-)

 

Friday, October 28

Remember to join us this Sunday the 30th at 9am for the Olympic Weightlifting Halloween Competition!
Sign up today with Coach Veronica http://www.facebook.com/pages/CrossFit-Socal-Weightlifting-CLub/224647550926883   This is an ALL LEVELS competition! 

Lift:

Bench press
5x65%
5x75%
5x85%

% of your 1 rep max.

WOD:

Level 1

10-9-8-7-6-5-4-3-2-1

Power Snatch 75 lbs men/53 lbs women
Box jumps (24 inches men/20inches women)
Abmat  Situps

Level 2

10-9-8-7-6-5-4-3-2-1

Power Snatch 95 lbs men/65 lbs women
Box jumps (30 inches men/24 inches women)
GHD Situps

Remember, if you can do some of the exercises at level 2 but not all of them, you can always make your own level 1.5.

Thursday, October 27

Meredith attends the 0430 class several times a week!  She is turing into a beast as she has been crushing Level 2 WOD's regularly.  Keep up the outstanding work! 

Lift:

Front Squat
5x65%
5x75%
5x85%

% of your 1 rep max.

WOD:

Level 1

3 rounds for time:

10 Overhead Squat 115 lbs men, 80 lbs women
Run 400

Level 2

3 rounds for time:

10 Overhead Squat 135 lbs men, 95 lbs women
Run 400

Wednesday, October 26

CrossFit SoCal Barbell Club 

About 8 weeks ago we put together a barbell club for people who were interested in focusing on strength.  Last Friday they preformed the CrossFit Total with amazing results!  Huge PR's were set!  Also, few of our BBC members are participating in the OC Throwdown pre-qualifiers as well as prepping for the CrossFit Games Open beginning in February!  Good luck team!

Lift:

Deadlift
5x65%
5x75%
5x85%

% of your 1 rep max.

WOD:

3 rounds

50 Double unders
10 Deadlifts 225 lbs men/155 lbs women

Tuesday, October 25

This Sunday we will be holding our first Olympic Weightlifting competition!  The cost is $15 (pre-sign up) or $25 at the door.  Wear your best Halloween costume and come ready to set a PR!  Weigh in is at 9am and the competition will start at 10am.  Contact Veronica for more information at natbsquatter@hotmail.com.

Lift:

Press
5x65%
5x75%
5x85%

% of your 1 rep max.

WOD:

2 person teams:

As many rounds as possible in 10 minutes
10 muscle ups  or 3 pull ups and 3 dips per muscle up
Power cleans 135 lbs men/95 lbs women

The person doing power cleans does them until the 10 muscle ups are completed by the other person.  The socre is the total number of power cleans and muscle ups.

Monday, October 24

We had an awesome turn out for our annual Barbells for Boobs Amazing Grace fundraiser!  Huge PR's and new gym records were achieved!  Congratulations to all of our winners and a HUGE thank you to our sponsors Rx Jump Ropes, Whole Foods and Raw Revolution for donating prizes to the top finishers!
See below for more pics from the event!

Lift:

Squat
5x65%
5x75%
5x85%

% of you one rep max.

WOD:

Level 1

3 Rounds for time of:

21 wall ball 20 lbs men/14 lbs women
15 back squat 135 lbs men/95 lbs women
9 burpees

Level 2

3 Rounds for time of:

21 wall ball 20 lbs men/14 lbs women
15 body weight back squat
9 burpees

Pre-event judges and competitors briefing.

 Adri

Emily had a huge PR of 3:23!

Patrick crushed Grace with a time of 1:43 for a new gym record! 

Congrats to Jenn for winning 1st place with a killer time of 2:50.

 

 

Friday, October 21

Put on your pink and come out this Saturday for our annual Barbells for Boobs fundraiser!  We will host Grace (30 clean and jerks for time) at 9am and 10am.  Don't know what a clean and jerk is?  Come in, we will teach you how so that you can participate in the workout!  The class is free, but please feel free to donate.here! 

There are prizes for the top competitors including $50 gift certificates to Whole Foods, custom jump ropes from RX and more. 

It is the last day of share the pain week. So today is you last chance to show off to your friends how hard you have been working.

Check out the Rogue Fitness Competition Ring Straps

Friday's Workout:

WOD:

100 box jumps
90 Abmat situps
80 4 count arm haulers **
70 deadlifts 95 lbs men/65 lbs women
60 4 count mountain climbers
50 pullups
40 burpees
30 wall ball shots 20 lbs men/14 lbs women
20 thrusters 95 lbs men/65 lbs women
10 wall climbs*
5 rope climbs

* Wall Climbs: Start prone on the ground with your feet on the wall and climb the wall with youu feet until your stomach hits the wall.

** Arm Haulers: http://www.animalisticfitness.com/?p=258

Level "Share the Pain"

20 box step ups
18 Abmat situps
16 4 count arm haulers
14 kettlbell deadlifts
12 4 count mountain climbers
10 pullups
8 burpees
6 wall ball shots
4 dumbbell thrusters
2 rope climbs or modified rope climbs

Sunday at CrossFit SoCal 10:00 Weekend Warriors With Par.

Thursday, October 20

It is share the pain week. Show your friends that you have not been lying about the intensity.

For any of you who are still on the fence regarding purchasing lifting shoes, check out the Adidas PowerLift Trainers

WOD:

5 rounds

50 double unders
5 snatch 75% of your 1RM

Level "Share the Pain"

3 rounds for time of

50 Jump rope single unders
10 empty bar hang power snatches

Wednesday, October 19

Rogue Fitness Blog: Barleans Ultra DPA-EHA Fish Oil

It is share the pain week. It is time to show your friends what you have been talking about for free!

WOD:

3 rounds for time

Run 400
20 Box step ups with 95 lb bar men/65 lb bar women
20 Pullups

Level "Share the Pain"

Run 400 meters
20 Box step ups
20 Jumping pullups

Tuesday, October 18

Mike giving it his all!

Rogue Fitness Blog: GH-1 Rogue Abram GHD

Remember, it is share the pain week. Bring your friends to join in the fun.

WOD:

5 rounds for time of:

Hold breath 0:30

15 Push ups
15 Box jumps
15 Abmat Sit ups
15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Post time and thoughts to comments.

Level "Share the Pain"

5 rounds for time of:

10 Push ups or knee push ups
10 Air Squats
10 Abmat Sit ups
10 Jump rope single unders