Workout of the Day

Saturday, April 19, 2014

Liz_snatch
Lizzy Liz!

Workout of the Day

5 Rounds of:
9 Handstand Push-ups
6 Power Snatch (155/105lb)
3 Overhead Squats (155/105lb)

*20 minute cap
**Comp Time: sub 12min

Schedule Announcement
Sunday, April 20–Gym will be CLOSED. Happy Easter!

Link Love
ReadMouth Noises, from Sage Burgener’s blog.
WatchEscape.
EatGrilled Broccoli and Shrimp Salad, from Mark’s Daily Apple.

Competitive Program
Muscle Clean + Press -MTR- 3-2-1-1-1
Power Clean + Push Press -MTR- 3-2-1-1-1
Clean & Jerk -MTR- 2×3-2×2-1-1-1

Workout of the Day

Friday, April 18, 2014

max_run
“Chariots of fire”

Workout of the Day

In teams of 2
For time, each member of the team must complete the following:

Run 800 meters
40 Burpees

*28min Cap
**P1 runs first, then P2 can start run. P2 cannot start burpees until P1 is finished.

Schedule Announcement
Sunday, April 20–Gym will be CLOSED. Happy Easter!

Link Love
ReadWork Together, from CrossFit Brea. I liked this post.
WatchBack Uprise Progression, with David Durante. Wow… don’t think I’m ready for this.
EatDeviled Eggs, from Paleo Cupboard. It’s almost Easter, and to me that means, deviled eggs!
BuyRegional Tickets. The So Cal Regional is going down May 23-25th at the Del Mar Fairgrounds. Come support our individuals and team… we need you!!

Competitive Program
Walk about.

Workout of the Day

Thursday, April 17, 2014

Mike_snatch
Mike… all he does is Nguyen!

Workout of the Day

In 15min:
Power Clean + Push press 3-3-2-2-1-1-1

3min Transition

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Bar Muscle-up
Squat snatch (135/95lb)

*Teams of 2, with only one person working at a time. P1 does 9 reps, P2 does 9 reps, etc.
**Time cap: 20 minutes

Sub:
Jumping Bar Muscle-ups 18-14-10
or
C2B Pull Ups 18-14-10 and Dips 9-7-5

Jen_barmu
Jen, gettin’ her bar muscle-ups on!

Notes–Awesome job today guys. Didn’t we just do Amanda?! Yes… we did. However, we mixed it up today by throwing bar muscle-ups at you… and doing the workout in pairs… always more fun! Remember, if you are wanting to start doing bar or ring muscle-ups, it’s most important that you get stronger first. You should be able to do at least 10 chest-to-bar pull-ups in a row and at least 10 ring dips. This ensures that you have the strength to do these more complex movements. I know it isn’t as fun to do all the boring work, but in the end it will make you much much better and just as importantly, will be less likely to injure you. Commit to perfecting what you can do so you can then start to do other things well. It is a process and one that looks different for each person, so have grace with yourself, but also have realistic expectations… you need to do the work!

Announcements
Easter Sunday–This Sunday classes will be CANCELLED. We hope you enjoy your Easter!
Skills Class–Tuesday will be at 7am and Thursday will be at 5pm. Both classes will go over the same thing, so if you can’t make one time, hopefully you can make the other. This week is SNATCH (& OHS)! To reserve your spot, you must register ahead of time through Zen Planner by clicking on the “Class Registration” tab on the website.
Bring A Buddy–Saturdays at 10am is the time to bring your friends who would like to try out a CrossFit class for free. You can either do it with them, or they can brave it by themselves.

Link Love
ReadHave Your Habits Gone From Healthy To Harmful? from Mentality WOD.
WatchCrossFit Games Update: April 16, 2014
EatBacon Wrapped Candied Butternut Squash Bites, from PaleOMG.
BuyRegional Tickets. The So Cal Regional is going down May 23-25th at the Del Mar Fairgrounds. Come support our individuals and team… we need you!!

Competitive Program
In 20min:
Clean & Jerk Technical Work
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Jerk Balance 3×3/35% 3×2/45% 3×1/55%
Clean Pull + Hang Clean High Pull (Below the Knee) 3/35% 3/45% 3/55% 3/65% 3/70%
Speed, Speed, Speed!!!

5min Transition

In 10min:
Individual Event 7 – 2013
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225/135 lbs)
100 foot Sprint
Time cap: 10 minutes