Workout of the Day

Friday, January 30, 2015

Scott_Snatch
Scott.

Workout of the Day

Power Snatch 3-3-3-3-3 reps

Snatch Balance 2-2-2-2-2 reps

Squat Snatch 1-1-1-1-1 reps

Competitive Program
Rest day.

Workout of the Day

Thursday, January 29, 2015

Matt_snatch
Matt.

Workout of the Day

In 12min:
Snatch + Hang Snatch + Overhead Squat -MTR- 5×1+1+1

3min Rest

In 15min Complete:
1 mile Run
AMRAP Burpees

Announcements
CrossFit Games Open–From Coach G: “The CrossFit Games Open is quickly approaching. We are really excited to take part in this again, and hope for as many of our members to sign-up as possible. Last year was a success with participation, and I don’t see any reason why this year won’t be even better. We will be offering a “Friday Night Lights” type event each week for all members to get the workout done in a fun, friendly, and exciting arena. The workout will also be programmed as the class WOD throughout the day on Fridays, if you are ever unable to make it in the evening. Please, please sign-up for this! The Open is important for us as coaches, and for you as members. It’s a great way to see progress, as well as to get involved inside the gym. We have one of the best communities in the world…I’ve been around for awhile, so I’m calling myself almost an authority on this :)….and the Open is a great way to experience it. You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadLet’s Cool It in the Bedroom, by Gretchen Reynolds from The New York Times.
WatchAn Effective Warm-up With Chuck Carswell, from CrossFit.
EatChuck Wagon Brisket Pot Roast, from Nick’s Zone.

Competitive Program
Block High Hang Power Clean -MTR- 3-2-1-1-1

21-18-15-12-9-6-3 reps/seconds for time of:
Power Clean 95-115-135-155-185-205-225 / 65-85-95-115-130-145-155
C2 rower Pull a sub-1:25/500-m pace
Rest 3 minutes

Workout of the Day

Wednesday, January 28, 2015

Omar_pistol
Omar.

Workout of the Day

In 30 min, 5 rounds of:
2 min of AMCAP Row
2 min of AMRAP “Strict Mary”
5 Strict HSPU
10 Pistols
15 Strict Pull Ups
2 min Rest

Announcements
CrossFit Games Open–From Coach G: “The CrossFit Games Open is quickly approaching. We are really excited to take part in this again, and hope for as many of our members to sign-up as possible. Last year was a success with participation, and I don’t see any reason why this year won’t be even better. We will be offering a “Friday Night Lights” type event each week for all members to get the workout done in a fun, friendly, and exciting arena. The workout will also be programmed as the class WOD throughout the day on Fridays, if you are ever unable to make it in the evening. Please, please sign-up for this! The Open is important for us as coaches, and for you as members. It’s a great way to see progress, as well as to get involved inside the gym. We have one of the best communities in the world…I’ve been around for awhile, so I’m calling myself almost an authority on this :)….and the Open is a great way to experience it. You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadWhy You Should Run A Mile Instead Of A Marathon, by Erin Brodwin from Business Insider.
WatchWhy Sumo Deadlift High Pull?, with Dan Hollingsworth from CrossFit.
EatCoconut Whipped Cream, from Elana’s Pantry.

Competitive Program
Clean & Jerk 2-1-1-1-1-1-1-1

5 Rounds
30m 2 KB Farmer Carry with Sled (32/24kg w/
6 medicine-bag cleans & Jerk 90/70# bag
9 ring dips