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

Thursday January 24, 2013

"Chris Bannister, USMC. 50 L-pull-ups for time. Six days after stepping on an IED"- No complaining :)

Don't forget to pick up your Pete's Premade Paleo Orders today. Available for pickup between 4:30-8pm.

Also a new batch of Sarah's Sweet Potato Paleo Brownies has been dropped off in the white freezer by the rowers. Available for $1 each. Write your purchase on the envelope and place that money inside. ENJOY!

 

Lift: 12 minutes to establish max effort push press

WOD:

5 rounds for time:

5 paralette handstand pushup
100m farmers carry
5 L-pullups

Level 3: 2/1.5 pood
Level 2: 1.5/1pood, defecit HSPU
Level 1: choose weight/sub

Thursday, June 21st 2012

For ONE week only CrossFit SoCal& Mission Monster have teamed up to SoCal T-shirts online! They are $20 plus shippng. Get them while they are HOT! This will ONLY last until midnight on the 24th. Check it out at: New CrossFit SoCal T-Shirts

Skill/Lift:

Ring Pushups:
10x2 on the minute
*set rings 3" off ground
touch chest to floor
focus on acceleration
Level 1: knee pushups on floor
Level 2: full pushup on floor
Level 3: ring pushup on knees
Level 4: full ring pushup

WOD:

For Time:
15 pushups (use same as
above)
25 Broad jumps-6/5 feet
35 pullups
25 Box jumps- 38/30a"
15 pushups

Level 1: hand release pushup, ring
rows, set your own broad and
box jump measurements
Level 2: ring pushups, chest to bar
pullups

Friday June 8th 2012

Reminder: We will be doing CrossFit for Hope WOD on Saturday! Come join us for a great cause.  Please register here: http://hope.crossfit.com/  We will not be accepting money at the gym.

Lift:

find 1 RM 1 Leg Deadlift- must control weight up and down to floor on one leg. (each leg may have different numbers) 

WOD:

Row or Run
Row 4x500 meters. One repeat every 4 minutes, post fastest and slowest times
Run 3x800 meters. One run every 5 minutes , post fastest and slowest times.

Posture and alignment is usually faulty for most of us to begin with, so when it comes to monostructural efforts like rowing and running, its no wonder Crossfitters often dislike them. see if a little top end tweaking helps the rest of your chain stay in better position for today's assignments

Athletic Thoracic Outlet

 

Thursday June 7th 2012

Lift: Prep and warmup your snatch

WOD

5 rounds each for time of :
7 hang power snatch
14 double unders
One set every 3 minutes
Level 1: use weight of choice, sub single unders
Level 2: use 95/65 pounds
Level 3: use 135/95 pounds, double unders, add 1 triple under

The double under is a movement that requires significant rope speed to complete with an efficient technique.  Buddy Lee recommends a cadence of 180 swings per minute on the single under before progressing to the double under. otherwise, the jumping technique will have to compensate for inadequate rope speed.  Try this: perform single unders as fast as possible for 20 seconds straight. multiply the number by 3 and see what you get.  (for example: 60 reps in 20 sec would be 180 skips per minute).  If you have yet to achieve this speed, the majority of your time is best spent working single unders, with the double under tested occasionally to see the improvement.  practicing double unders with a slow rope leads to poor jumping mechanics and a loss of the jump rope skills as transfer to other movements.  listen to KStar's explanation of how important the jump rope mechanic is to all other movements, and Buddy teach the basics of the bounce.

Double Unders and the Rest of Your Athletic Life

Develop your Single Unders

(Notice Buddy's comment about the "power jump" or double under, and it being an advanced move that requires technique mastery of the basic jumps first)

 

Wednesday June 6th 2012

Kim working those powerful GHD sit-ups!

WOD

"Teams of 2: for time-
50 pullups
50 alternating box jumps
50 alternating kettlebell swings- both partners must hold kettlebell for reps to count
50 tag burpees-partners must perform burpees at the same time and jump and high five at the top
100 partner lunge steps- partners must hold hands and a 35/20 pound dumbbell in the other hand
200 double unders- 1 partner working at a time, partition reps as needed"

What is your strongest movement? what is your weakest movement? can you think of how the weakness improving would automatically improve your strength?

Monday June 4th 2012

 

Lift: Front Rack Step ups-20-24” box- 1 each leg, on the min for 8 min. (

use 50% 1RM front squat (or whatever you plan to use for the wod)

WOD:  As many rounds as possible in 8 min:

5 Thrusters (use step up weight)

10 Toes to bar( can substitute knees to elbows, active hold and tuck, or active hold/hang)

15 Deadlifts (same weight)

Step ups

Check out this article that explains some of the finer points of the step up.  something to consider is that lower box heights target the quads more, and higher step up heights target the glute, hamstring connection more.  use this exercise to target the posterior, so go light and step tall!

Upper body injury modification

As many rounds as possible in 8 min:

5 Front squats(use step up weight)

10 GHD situps

15 Deadlifts or GHD back extensions

Lower Body Injury Modification

As many rounds as possible in 8 min:

5 Push press or Shoulder press

10 Toes to bar( can substitute knees to elbows, active hold and tuck, or active hold/hang)

15 Deadlifts or GHD back extensions

Friday, June 1

Sign up for the first annual CrossFit For Hope event that takes place on June 9th at the 8am, 9am and 10am classes at CrossFit SoCal. Make sure you click CrossFit SoCal as your team. Ask your friends and family to support your efforts for this great cause! All proceeds will go to St. Jude's Children's Research Hospital.  

WOD

 Level 2

Five rounds for time of:
Power clean, 10 reps, 135 pounds men/95 pounds women
15 Wall ball shots, 25 pound ball men/16 pound ball women

Level 1

Five rounds for time of:
Power clean, 10 reps, 115 pounds men/80 pounds women
15 Wall ball shots, 20 pound ball men/14 pound ball women

Level "Share the Pain"

3 rounds for time of:
Power clean, 10 reps with a medicine ball
15 Wall ball shots

Upper Body Injury Modification

Five rounds for time of:
Rack Lunge, 10 reps
15 Medicine Ball Front Squats

Lower Body Injury Modification

Five rounds for time of:
Power or muscle clean, 10 reps
15 No squat Wall ball shots

Come out to our Saturday and Sunday classes! 

Saturday 0800 Olympic Weightlifting
Saturday 0900 Open Gym
Saturday 1000 FREE CLASS  CrossFit Weekend Warriors

Sunday 0900 Strongman
Sunday 1000 FREE Class