Workout of the Day

Monday, July 28, 2014


Workout of the Day

Overhead Squat -RFH- 1-1-1-1-1-1-1 reps

In 15 min:
10 rounds for time of:
3 Strict Weighted Pull-ups (35/25lb)
5 Strict Pull-ups
7 Kipping Pull-ups

Notes–Holy pull-ups! Good work today guys… that was a lot of pull-ups. The goal of today’s workout was for your 3 pull-ups to be the most difficult, your 5 to be medium difficulty, and the last 7 to be the easiest (even if you modified). Of course, after a couple rounds, they probably all felt hard! I know for many of us our tendency is to race through workouts, but what we as coaches would hope the most from our community is that we are moving well… making sure our technique is on point and that our range of motion is unquestionably good. This may require that we have to modify a movement or maybe slow down a bit, and I just want to reinforce that this is OK! When we do strict anything, you can assume that it’s going to be slower. We fatigue much more quickly when we can’t use momentum, so keep that in mind. I guarantee you will be much better off practicing doing things well, than forcing yourself to go harder or heavier… but are a bit (or a lot) sloppy. As always, if you aren’t sure of what you should do in a workout, or what the intention of the workout is that day, please don’t hesitate to ask. We want to help you progress and improve always… even if that may appear to you as taking a step backward. See y’all tomorrow!

Link Love
ReadThe Full Snatch: A Closer Look at the Mechanics and Technique of the Fastest Lift in the World, by Zachary Long from CrossFit.
WatchLosing the Hook Grip with JP Bolwahnn. Just FYI. Although, it may stay in, and I’ve been told that’s OK too.
EatChicken Enchilada Bake, from PaleOMG. I wanted to post this one because I actually made it last night and can attest that it’s good (and simple). I actually mixed in 3oz of cream cheese as well (something I pulled from another recipe… not exactly Paleo, but it was good). I used red enchilada sauce, but I think it would be real tasty with green as well. Avocado or guac on top is obviously a must ;)

Competitive Program
Snatch 3-2-1-1-1-1-1-1 3×1/Opener

Clean & Jerk 3-2-1-1-1-1-1-1 3×1/Opener

**Opener should be 87 to 92% of 1RM. Lighter is better!!!**

Workout of the Day

Saturday, July 26, 2014

Workout of the Day

In 25min:
2 Person Teams

3 rounds for time of”
50 Ball Slam (35/25lb)
1000 meter Row

*Split reps and meters however but must complete round before moving to the next round.

Competitive Program
No Ox.

Workout of the Day

Friday, July 25, 2014

Flashback Friday to our girl Erin rockin’ the rope climbs at the 2014 So Cal Regional.

Workout of the Day

5 Rounds not for time:
15-foot Rope Climbs, 2 ascents
20 Wall Ball Shots (20/14lb)
Run 200 meters

Bring A Buddy–Will be CANCELLED this Saturday, July 26th this month. Tell your buddies to come to another Saturday!
Schedule Announcement–The CrossFit Games are this weekend!! We will have a limited schedule at the gym. Friday will be morning and noon classes only (no evening), Saturday will be one longer workout from 9-10:30am, and Sunday we will be CLOSED. Thanks for being flexible guys!

Competitive Program
Rest day.