Wednesday, March 13, 2013

ANNOUNCEMENTS:

• Workout 13.2 is announced tonight at 5pm! What do you think it will be this week? Let's go Crossit SoCal
• WOMEN'S ONLY CLASS TODAY 9:30AM AND 7PM
• PALEO LADIES BRUNCH this Sunday March, 17 from 11am-3pm at Kate Sessions Park in PB. Check out the facebook event for more info.

TODAY'S WOD:

Skill: jumping from knees plus jump for distance(this is one sequence with no pause between the jumps

Lift: 15 minutes to establish max clean and jerk

WOD: For Total Distance rowed with a 17 minute time cap:

3 minute row

4 box jumps @ max box jump height minus 6 inches (a 45# and 25#)

1 Clean and Jerk

Rest 3 minutes

2 minute row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Rest 2 minutes

1 minutes row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Level 4 – 205/145

Level 3 – 185/ 135

Level 2 – 155/115

Level 1 – choose weight

Tuesday, January 22, 2013

 

Lift:

15 minutes to establish max effort front squat

WOD:

10 minute AMRAP:

8 Deadlift

10 TTB

12 bulgarian split squat (12 per leg)

level 3: 225/135#

level 2: 185/125#

level 1: choose weight

Thursday, January 10, 2013

Share the Pain Week is here!  Bring friends, family and co-workers in for FREE and show them what CrossFit is all about.

Challenge: tabatta double unders for total reps 

WOD: 5 minutes AMRAP:

6 Front squat

12 Kettle Bell swing

Then,

5 minute AMRAP:

10 Squat box jumps 24/20”

30 Mountain climbers

Level 3: 135/95, 2/1.5 pood

Level 2: 115/75, 1.5/1 pood

Share the pain: choose weight

 

Sunday, January 6, 2013

The Paleo Challenge starts this weekend!  Get ready by taking your measurements, weight and body fat with Coach Sarah over the weekend.  You can even do the pre-challenge workout "Jackie" to give yourself a starting point.  Then in 30 days redo it all again and see how far you have come!  You can order your Pete's Paleo now until midnight on Monday for pickup on Thursday, January 10th from 4:30 - 7:30 pm.

9 am:  Strongman with Jenn

10am:  Members Only Class with Wilson

WOD:

Part A.

Complete two rounds of:
Run 400 meters for time
Max load & rep back squats (taken from ground)
Rest 2 minutes

Then...

Part B.

Complete two rounds of:
Run 400 meters for time
Max double-unders in 2 minutes
Rest 2 minutes

Each portion will have two sets of scores.  
Part A score: 400m run time / back squat load / back squat reps 
Part B score: 400m run time / number of double-unders

Saturday, January 5, 2013

Paleo Treats is going to be at the gym today from 9 - 11 am for a FREE tasting.  They will also have treats to sell at a awesome discount.

The Paleo Challenge starts this weekend!  Get ready by taking your measurements, weight and body fat with Coach Sarah over the weekend.  You can even do the pre-challenge workout "Jackie" to give yourself a starting point.  Then in 30 days redo it all again and see how far you have come!  You can order your Pete's Paleo now until midnight on Monday for pickup on Thursday, January 10th from 4:30 - 7:30 pm.

8 am:  Olympic Weightlifting

9 am:  Open Gym or WOD (TBA)

10 am:  FREE Weekend Warriros Class.  Everyone is welcome!  The workouts will be scaled to fit your needs!

11 am:  Women's Only Class with Sarah.

WOD for WEW and WO:

"Jackie"
For time:
1000 meter row
50 Thrusters (45/33)
30 Pull-ups

Thursday, December 13, 2012

Mens RX Division Winners of the SoCal Santa Shakedown!

Paleo Treats™ will be visiting CrossFit SoCal this Saturday, December 15th from 9 am to 11 am. We will be serving up some delicious paleo approved brownies, coconut cookies, chocolate bars and almond butter bars! 

Share the Pain Week is almost over.  Get your friends and family in and show them why you love CrossFit so much!

Challenge: Handstand walk for distance in meters

WOD:

15-12-9 Reps of:

Double Push Press Thrusters

Deadhang Pullups

Burpees

Then

40 Bulgarian Single Leg Squats Per Leg

Score is time minus 10 seconds for every 5 meters of Handstand Walk in the Challenge.

Level "Share the Pain": Choose weight, Jumping/Band Assisted or Kipping Pullups

Level 1: 75/55 lbs, Kipping Pullups

Level 2: 95/65 lbs

Level 3: 115/80 lbs 2 35/25 lb Dumbbells for sigle leg squats

Wednesday, December 5, 2012

Women's Only CrossFit Class 

This class is designed for women of all levels of fitness, experience and age.  This class will help you reach your goals in a fun group environment.  During class you will run, row, jump rope and do push-ups. pull-ups and many other functional movements all at high intensity.  Can't do a pull-up or push-up? Don't worry!  All movements are scaled to fit each individual's abilities.  Get results, feel empowered and have fun! Classes are M/W/F at 9:30 and Satrudays at 11.  Please contact Sarah at sarahjriehl@gmail.com for more information.

 

WOD:

For time:

Run 800 Meters

Then,

5 rounds:

15 Ring Rows

15 Kettlebell Swings

Then,

20 muscle ups

Level 1: Choose Weight, Try a Muscle Up Not for Time

Level 2: 1/.75 Pood Kettlebell, 1 Muscle Up

Level 3: 1.5/1 Pood Kettlebell

Tuesday, December 4, 2012

Share the Pain Week is next week!  Who are you gonig to bring in to STP?  Tell your friends and family now to get ready to try CrossFit for FREE!

Fundamentals Bootcamp

Want to learn the fundamentals of CrossFit, Olympic and power lifting in a group setting?  This  bootcamp offers two classes per week ( a total of 8 ) in a small group setting of no more than 10 people at a reduced rate! You will have two coaches at every session so that you will get the same great one-on-one feeling as our Fundamentals personal training.  Please contact info@crossfitsocal.com for more information.

Lift:

12 minutes to establish a max effort: 

Overhead Squat

 

WOD: 

21-15-9 reps for time:

Front Squat

Ring Dips

Front Rack Stationary Lunges

Situps

Level 1: Choose Weight, Matador Dips, Abmat Situps

Level 2: 115/85 lbs, Abmat Situps

Level 3: 135/95 lbs, GHD Situps

Level 4: 185/125 lbs, GHD Situps

Sunday, December 2, 2012

9 am: Strongman Class with Saum

10 am: We will no longer have a free Weekend Warriors class on Sunday's.  This class will be a members only class with Wilson.

WOD:

500 meter row
15 alternating pistols
10 hang power cleans (135/95)

L1 - choose weight
L2 - 115/75
L3 - 135/95
L4 - 155/105

Saturday, December 1, 2012

8 am: Olympic Weightlifing

9 am: Open Gym (TBA)

10 am: Free Weekend Warriors class with Coach Falke.  Everyone is welcome!  Come with a buddy and see what CrossFit is all about.

WOD:

Tabata Something Else

8 rounds of each movement, 20 seconds work, 10 seconds rest:

- pull-ups

- push-ups

- sit-ups

- squats