Workout of the Day
3 rounds for time of:
200m Run
100m Walking lunge
50 Squats
“30 Day Pull-up Cash Out Challenge” Day 1
5 Negative C2B pull-up
Notes–A new challenge begins! Who’s ready for pull-ups?!
Link Love
Read–Want To Be Good at Oly? by Chad Vaughn. This is a really great article, and I hope you all will take a few minutes to read it. I definitely learned a couple of things and found it very helpful.
Watch–This Is Annie Thorisdottir. Great video on a stellar athlete. I like her all the better after watching this.
Eat–Spicy Meat Marinara Served on Zucchini Noodles. Looks interesting and delicious.
Schedule Announcement
Hey all! Just a heads up… the gym will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days! Stay tuned for the details. Also Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!
Competitive Program
In 10min:
Press -MTR- 10-10-10
In 15min:
Power Snatch –MTR- 5-5-5-5-5
In 10min:
Back Squat -MTR- 10-10-10
In 10min:
Bent Over Row -MTR- 10-10-10
Workout of the Day
Rest day.
SoCal Regional Day 3 Recap
Day three kicked off with a team event in the morning. Nathan and G kicked butt doing double-unders, handstand push-ups, toes-to-bars, shoulder to overheads, and weighted walking lunges. It was a rough workout and they pulled our team back up to 11th place. Keeta and Aaron continued to do amazing and I think were mostly just relieved to get through workout 6! The final event of the day involved rope climbs and cleans. Our team placed 22nd, putting us in 12th place overall! Keeta and Aaron were rope climbing/cleaning champs. At the end of the weekend Keeta finished in 23rd and Aaron in 38th place. Everyone is sore and tired, but very happy to have done so well this year.
It was three long days and we are done! I have to say, I’m a little sad for it to be over… so much build up, and it comes and goes so quickly. After this weekend, I am more and more convinced that we are one of the best “little” gyms around. Thanks to those of you who were there to cheer us on, and those that were there in spirit this weekend. Thanks to Max, Chris, and Alec who take such good care of us. We have a pretty freaking awesome community!
Now… back to the gym!
Workout of the Day
Rest day!
SoCal Regional Day 2 Recap:
Such a great day for CFCM at the SoCal Regional! Thank you again to everyone who made the trip down. It was a long and exhausting day… even as a spectator! We kicked off this morning with a team chipper. Each member did 30 reps each of wall balls, C2B pull-ups, pistols, and 1 arm dumbbell snatches. We went 4 minutes faster then we did in our practice and finished in 11th place overall. Keeta and Aaron did all the same movements, but 100 reps of each… an insanely brutal workout. Keeta finished in 16th and Aaron in 33rd.
The second workout of the day was 21-15-9 of deadlifts and box jumps. Scott and I (Linds) did this workout as a team, and we finished in 11th place, putting the team in 12th for day 2. Keeta smashed this workout with a time of 4:54, moving her up to 22nd place. Aaron finished in 31st place putting him in 33rd overall. All around, we are right about where we expected to be going into this weekend. The competition is only getting better year to year, and it is honestly so inspiring and fun to compete alongside some of these athletes.
We have two more workouts to go tomorrow, and we’re feeling good! Thanks for all of the support CFCM!
If you plan to come tomorrow, here are the heat times for the first event (always subject to change of course):
Team–9am
Keeta–10:10
Aaron–11:25
