Workout of the Day

Wednesday, October 29, 2014

max
Max.

Workout of the Day

In 18min:
7 Rounds of:
5×1+1 Narrow Grip Snatch to Overhead Squat
1 Bound -MTR-

2min Transition

In 13min AMRAP of:
5 Burpee + Lateral Box Jump Up and Over
10 Hang Power Snatch 165/115#
50m Overhead Carry (25m ea arm) 24/16kg

Announcements
Pink Bra Tour–Ok guys… only only a few days away from the Pink Bra Tour at CFCM! If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there!

Link Love
ReadA Weightlifting Etiquette Handbook for CrossFitters, by Patrick McCarty from Breaking Muscle.
WatchGold Behind Those Clouds, from CrossFit.
EatEasy Breakfast Casserole, from PaleOMG.

Competitive Program
1) Hang Below the Knee Power Snatch w/ Pause @ Knee & Catch 2×3/35% 2×3/45% 2×3/55% 2×3/65% *1-2×3+3/70-75%

2) Complete in 4 minutes, One round as possible for Five Rounds of:
15 Power Clean + Push Jerk 95/65#
15 Toes to Bar

3x
a1. Med-Ball Partner Full GHD 6
a2. Med-Ball Partner GHD Sit Up 8
a3. Med-Ball Partner Obliques Russian Twist 10ea

Jobes
3-4 exercises 3×15-25

Workout of the Day

Tuesday, October 28, 2014

brennan_dip
Brennan.

Workout of the Day

For 10min EMOM:
E: Press 5-10/50%
O: Chest to Bar Pull-ups, 5-10

5min Transition

For 10min EMOM:
E: Push Press 5-10/60%
O: Dips, 5-10

Announcements
Pink Bra Tour–Ok guys… only only a few days away from the Pink Bra Tour at CFCM! If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there! We will also need a batch of volunteers to help out either Saturday and/or Sunday for an hour or 2. If interested, please email lindsay@crossfitcostamesa.com. Let’s do this!

Competitive Program
1) Block Rack Push Jerk -MTR- 2×3-2×3-2-2-2-2-2

2) Run 20min @ 65% of THR

3x30sec
a1. Hollow
a2. Tuck
a3. Archer

3-way leg raises 3x20ea
Band Clams 3×20
Band Bridge 3×20

Workout of the Day

Monday, October 27, 2014

steven_kbs
Steven.

Workout of the Day

For 10min EMOM:
Even: Front Squat 5-10/50%
Odd: KB Swing 5-10 @16/24kg

5min Transition

For 10min EMOM:
Even: Back Squat 5×5-10/60%
Odd: KB Woodchop 5-10 @16/24kg

Notes–Hey team! We could use some help this weekend for our Pink Bra Tour event, supporting Barbells For Boobs. If you are able to help out for a little bit on either Saturday or Sunday, please email me and let me know! (lindsay@crossfitcostamesa.com)

Announcements
Pink Bra Tour–Ok guys… only 1 week away from the Pink Bra Tour at CFCM! If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there! We will also need a batch of volunteers to help out either Saturday and/or Sunday for an hour or 2. If interested, please email lindsay@crossfitcostamesa.com. Let’s do this!

Link Love
ReadVirtuosity 1: Morrill of the Story, by Audrey Pike from CrossFit. “Athletes look past a monster truck full of rottweilers to find a coach who’s 100 percent invested in his athletes.”
WatchI Won’t Let You Down by OK Go, from Devour. Just cool.
EatPumpkin Ginger Soup, from Elana’s Pantry.

Competitive Program
1) Snatch Opener

2) Clean & Jerk Opener

3x
a1. Full GHD 6
a2. GHD Sit Up 8
a3. Obliques Dips 10ea

Scap-Jack
3-4 exercises 3×15-25