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

Saturday January 26, 2013

CrossFit Kids Classes are coming!!! 

Our first class has changed to Sat. February 2nd. It will be 1/2 hour for ages 5-8 and 45 mins for ages 9-12. The first class will be free and then you will have an opportunity to purchase a 10-class punch card for $80. Your kids' awesome coaches will be Ady Shea, Julie Kelly and Amanda Lauron. You are welcome to WOD at the 0900 while your kids are getting strong and healthy too.

8 am:  Olympic Weightlifting

9 am:  Open Gym

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

WOD:

4 rounds of:

12 weighted thrusters (DB,KB or med ball)

12 burpees

12 v-ups

then, 800m buy out run

11 am:  Women's Only Class with Sarah

Partner WOD:

Complete the following WOD with a partner. Partner A begins with the set number of movements on the left and partner B does the movement the correlates on the right for the whole time it takes partner A to complete all the reps. Once Partner A finishes all the movements the roles switch. Complete the workout for total reps. (try to beat your partner!)

Partner A:	Partner B:
250m run with plate overhead	Box Jumps
25 kipping/butterfly pull-ups (50 jumping pull-ups)	Burpees
25 Kettlebell Swings	Push-Ups
25 Double Unders	Air Squats

 

 

Friday January 25, 2013

"SUNS OUT GUNS OUT WITH THE WOMEN'S ONLY CLASS"- Class Mondays 9:30am/7pm, Wednesday and Fridays at 9:30, and Saturday's at 11am. Free to members and the first class is free to all non-members.

Lift: Everyminute on the minute for 10 minutes, 2 tempo front squat: 3:2:X @ 55%

WOD: "Brista" (Happy Birthday to Owner/Coach Krista and Coach Brooke)

For time:

1 Muscleup
25 GHR (glute Ham Raise/curl)
74 calorie row
39 burpee
31 sandbag cluster
82 Double unders

Level 2: 80/40#
Level 1: choose weight
* Complete in any order

Suns-Out-Guns-Out Friday Finisher: With a partner, pyramid curls
1-10-1. (“A” does 1, “B”does 1, “A” does 2, “B” does 2….to 10 and back down to
one.

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

Friday, November 16, 2012

We are going to have a Movember Stache Off party, Paleo Potluck and Awards Ceremony on Saturday, December 1st at 11 am!  During the month of November CrossFit SoCalers will grow their mustaches to raise awareness for men's health issues, specifically prostate and testicular cancer.  If you want to participate and grow a mustache please join the team and create a donation page under CrossFit SoCal and your friends and family can donate to your page to give you some motivation to grow the best stache!  Its so awesome seeing all the guys rock the mustaches at the box.  Great team spirit guys!

Last day to Share the Pain!  Don't forget about our FREE Weekend Warriors every Saturday at 10 am!

WOD:

Pyramid Helen “HELLEN”

Run 1200 meters

63 Kettlebell Swings

36 Pullups

Run 800 meters

42 Kettlebell Swings

24 Pullups

Run 400 meters

21 Kettlebell Swing

12 Pullups

Level "Share the Pain"

Helen Light:

3 Rounds for time of:

Run 400 meters

15 light Kettlebell Swings

10 Jumping Pullups

Level 1: Choose Kettlebell Weight, Pullups or Jumping Pullups

Level 2: As prescribed: 53/35 lb Kettlebell

Level 3: 70/53 lb Kettlebell

 

Tuesday, September 25, 2012

Team CrossFit SoCal with Bob Harper!!!

Come in tonight to complete your Marine Fit Wars workout at 6 pm.  Please see Carrie when you arrive.

New t-shirts are being ordered!!!  Check out the designs on the white board at the box.

Lift:

Bench Press:
Beginner: 3 sets of 5, 1 set ever 3 minutes
Advanced: 5 at 65%, 5 at 75%, 5 at 85% of 1 rep max, 1 set every 3 minutes

As Many Rounds as Possible in 12 Minutes of:

10 Push Jerk
100 m sprint
10 Knees to Elbows

Level 1: Choose Weight
Level 2: 115/80 lbs
Level 3: 135/95 lbs

Tuesday July 31st, 2012

Lift: Back Squat
Beginner: 3x5, 5-10 pounds heavier than last
Intermediate: 5@65%, 5@75%, 5+@85% of 1 rep max
*1 set every 3 minutes

WOD:

3 rounds for time:
15 wall ball 20/14 lbs
15 pullups
rest 2 min
2 rounds for time:
30 power snatches-75/55 lbs
30 double unders

Friday, July 20th 2012

Lift:

Bench Press:
3 sets of 5 at 50% of 1 rep maximum.
*Use this tempo for each rep:
5 second descent, 1 second pause, explode up

Then:

10 reps-move bar as fast as possible. Use the same weight.


In 10 minutes:
Work up to a heavy set of 2 thrusters.


WOD:

for time:
20 Burpees
20 Sumo Deadlift High Pulls-2 pood men/1.5 pood women
20 Kettlebell Swings-2 pood men/1.5 pood women
20 Thrusters-135 pounds men/95 pounds women

Thursday, July 19th 2012

Lift:

Hang Power Snatch: 1 rep Max

Handstand hold (wall facing): max time

For Time: "Dianne"

21-15-9 reps of:

Deadlift 225 pounds

Handstand pushups

Wednesday, July 18th 2012

Lift:

Push Press: Find your 5 rep maximum. Then perform 10 sets of 1 jerk at same weight.

Press: One set of maximum reps at 70% of your 1 rep maximum.

WOD:

5 rounds for time of:
20 hip extensions
20 GHD situps