Wednesday, February 15

CrossFit SoCal welcomes David Miller as our latest addition to our fine roster of coaches.  David has over 25 years of Olympic Weightlifting experience as a USA Weightlifting International Coach and competitor. He is also a CrossFit Level 1 certified instructor, a USA track and field Level 1 coach and Professional Ski Instructor.  David will be holding classes Monday through Thursday at noon, 5 and 6pm for an additional fee.  Please see our website for prices.

Lift:

Deadlift
5x65%
5x75%
5x85%

WOD:

Tabata Deadlift and Handstand Pushups.

20 seconds of work followed by 20 seconds of rest.

16 total rounds. Alternate between exercises each round.

225 pounds men/155 pounds women

Tuesday, February 14

Lift:

Push Jerk 3 sets of 5, (1 set every 3 Minutes)

WOD:

Every 30 seconds for 10 minutes do 1 power clean, 1hang power clean and one push jerk.

Level 1: 135 pounds men, 95 pounds women
Level 2: 155 pounds men, 105 pounds women
Level 3: 185 pounds men, 125 pounds women

If you fall off of the pace continue until you reach 10 minutes. Post the number of rounds completed on time and total number of rounds completed.

Monday, February 13

Click here to register for the 2012 Reebok CrossFit Games Open!  Make sure to select CrossFit SoCal as your affiliate!  All members of CrossFit SoCal are encouraged to participate in the Open!  You will see a remarkable difference in your athleticism by the end of the 5 weeks of competition.  Please attend our informational meeting on Saturday, February 18th at 11:15 to find out more. 

 

Lift:

Squat
5x65%
5x75%
5x85%

WOD:

As many rounds as possible in 20 minutes of:

Run 400 meters
30 Box Jumps, 24 inches men/20 inches women
30 Wall Ball Shots, 20 pound ball, 10 foot target men/14 pound ball, 9 foot target women

Friday, February 10

This is your last chance this month to show your friends what you do every day for FREE. Bring a friend for "Share the Pain"

Complete as many rounds as possible in 12 minutes of:
Box Jump, 12 reps, 24" men/20" women
Thruster, 6 reps, 95 pounds men/65 pounds women
6 Bar-facing burpees

Level "Share the Pain"

Complete as many rounds as possible in 12 minutes of:
Box step ups or Box jumps, 12 reps
Dumbbell Thruster, 6 reps
6 Burpees

Thursday, February 9

Tony got so into the visualization session that he did not come out of it.

Only 2 days left of "Share the Pain". You know your friends would love it if they got a chance to experience it for themselves.

Grace:

30 reps for time: Clean and Jerk: 135 pounds men/95 pounds women

Level "Share the Pain"

30 Medicine ball clean and jerks for time

Wednesday, February 8

Come out tomorrow night to support Fan's For Fitness at the USD Women's Basketball Game.

It is "Share the Pain" week.  Bring a friend to show them what they have been missing for free.

Level 1

Cindy:

As many rounds as possible in 20 minutes of:

■5 Pull-ups
■10 Push-ups
■15 Squats

Level 2

Mary:

As many rounds as possible in 20 minutes of:

■5 Handstand push-ups
■10 1-legged squats
■15 Pull-ups

Level "Share the Pain":

As many rounds as possible in 10 minutes of:

■5 Abmat situps
■10 Push-ups
■15 Squats

Tuesday, February 7

 Come out to Fan's For Fitness Thursday night at the USD Women's Basketball game. Even the kids could not help, but join in the fun.

It is "Share the Pain" week. Bring a friend for FREE so they can suffer along with you.

Annie:

50-40-30-20 and 10 rep rounds; for time

■Double-unders
■Anchored Abmat Sit-ups

Level "Share the pain"

25-20-15-10and 5 rep rounds; for time

■Double or Single unders
■Anchored Abmat Sit-ups 

 

 

 

Monday, February 5

Emily at the mobility workshop with Heidi Fearon.

It is "Share the Pain" week. Bring your friends for FREE and show them what you have been talking about.

Complete as many rounds as possible in 15 minutes of:
Push press, 7 reps: 95 pounds men, 65 pounds women
Overhead squat, 10 reps: 95 pounds men, 65 pounds women
Good Morning, 15 reps: 95 pounds men, 65 pounds women

Level 2:

Complete as many rounds as possible in 15 minutes of:
Push press, 7 reps: 135 pounds men/95 pounds women
Overhead squat, 10 reps: 135 pounds men/95 pounds women
Good Morning, 15 reps: 135 pounds men/95 pounds women

Level "Share the Pain":

Complete as many rounds as possible in 10 minutes of:
Push press, 7 reps: 44 pound bar men/33 pound bar women
Front squat, 10 reps: 44 pound bar men/33 pound bar women
20" box stepups, 15 reps

 

Friday, February 3

Efficient Running Mechanics Series:

Learn how to run efficiently (faster, longer), learn the how and why of past and current injuries, and learn a framework for cultivating a body awareness that extends into all facets of fitness. The foundation laid in this course is intended to be a platform for individuals to use in improving their running and movement for life.  Please email Mike at mikek@crossfitsocal.com for more information .  The tentative starting date is the week of February 1st.  Due to the comprehensive nature of the course, Final scheduling will be done once we  have assembled the entire class so that we ensure 100% attendance for all. 

Lift:

Bench Press
5x75%
3x85%
1x95%

WOD:

As many rounds as possible in 15 minutes of:

5 Handstand Pushups
10 wall balls 20 pounds men/14 pounds women
15 double unders

This Weekend at CrossFit SoCal

Saturday

8:00 Olympic Lifting Class

9:00 Open Gym

10:00 Weekend Warriors

Sunday

9:00 Strongman Class

10:00 Weekend Warriors

Thursday, February 2

Lift:

Front Squat
5x75%
3x85%
1x95%

Overhead Squat
5x75%
3x85%
1x95%

WOD:

9-7-5-3-1
Cluster 135/95
18-14-10-6-2
Toes-to-bar
Run 250 meters between each round