Workout of the Day

Wednesday, April 23, 2014

WOD-APRIL23-2035-2

Workout of the Day

2012 Regional Individual Event 4
50 Back Squats (135/95lb)
40 Pull-ups
30 Shoulder to Overhead (135/95lb)
50 Front Squats (95/65lb)
40 Pull-ups
30 Shoulder to Overhead (115/80lb)
50 Overhead Squats (95/65lb)
40 Pull-ups
30 Shoulder to Overhead (95/65lbs)

*28 minute cap
Comp Time: Sub < 17

Announcements
All gym Potluck–Date changed to next Friday, 5/2 at 6pm, come by the gym for a potluck and hang out night. We will be announcing our Regional individual and team athletes. Last year, this was a lot of fun! If you can come, please sign up in the gym lobby for a dish to bring. Also, note that the 6pm class will be CANCELLED.
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 DOUBLE-UNDERS! 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
ReadWelcoming Vulnerability: The Importance of Being at the Back of the Pack, from Psychology WOD. Another great one.
WatchCrossFit Games Update: April 22, 2014.
EatPina Colada Chicken, from Well Fed.
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
Group #1
In 30min:
Snatch Work
Muscle Snatch + Snatch Press 3×3/35% 3×2/45% 3×1/55%
Snatch w/ Straps 3/35% 3/50% 2/62.5% 2/72.5% 1/80% 20sec Cluster 5×2/85%
Snatch Pull -RFH- 3-3-3
Snatch Drop 3-5×3/35-50%

5min Transition

Row 5,000 meters

Group #2
In 30min:
Snatch Work
Muscle Snatch + Snatch Press 3×3/35% 3×2/45% 3×1/55%
Snatch w/ Straps 3/35% 3/50% 2/62.5% 2/72.5% 1/80% 20sec Cluster 2×1/85% 30-40sec cluster 1-2×1-2/90%
Snatch Pull -RFH- 3-3-3
Snatch Drop 3-5×3/35-50%

5min Transition

MOD: Team Event 7 – 2013
Teams of 2 (1 male / 1 female)
One male will go and then one female, each will complete reps of 1-2-3-4-5 for Time of:
15 foot Rope climb
Squat Snatch (185 / 125 lbs)
Time cap: 20 minutes

Workout of the Day

Tuesday, April 22, 2014

benedick_pullup
Benedick… usually the man behind the camera!

Workout of the Day

Regional Team Event 4 – 2013
In teams of 6, each member of the team must complete the following for time:
30 Wall balls (20/14lb to a 10ft target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (80/60lb)

*30 minute cap
Comp Time: Sub < 20min

max
Awkward family photo…

Announcements
All gym Potluck–This Friday, 4/25 at 6pm, come by the gym for a potluck and hang out night. We will be announcing our Regional individual and team athletes. Last year, this was a lot of fun! If you can come, please sign up in the gym for a dish to bring. Also, note that the 6pm class will be CANCELLED.
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 DOUBLE-UNDERS! 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
ReadThe Reality of This Moment, from Zen Habits.
WatchAdventure Awaits. Funny :)
EatMeatza Pie! from Well Fed. Have you never had a Meatza?! Then you must try!
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
Group #1
In 20min:
Clean & Jerk Technical Work
Power Clean + Push Press 5×3/35-50%
Power Clean 3/35% 3/50% 2/62.5% 2/72.5% 1/80%
Clean Pull + Hang Clean High Pull (Below the Knee) 5-3×1+2/50-70%
Jerk Balance 3-5x3ea/35-50%
Speed, Speed, Speed!!!

Group #2
In 20min:
Clean & Jerk Technical Work
Power Clean + Push Press 5×3/35-50%
Power Clean 3/35% 3/50% 2/62.5% 2/72.5% 1/80%
Clean Pull + Hang Clean High Pull (Below the Knee) 5-3×1+2/50-70%
Jerk Balance 3-5x3ea/35-50%
Speed, Speed, Speed!!!

Individual Event
For time:
40 Burpees
30 Handstand push-ups
20 Toes-to-bar
10 Clean & jerk with axle (160/110lb)
90 foot Overhead Walking lunge with axle (160/110lb)
Time cap: 15 minutes

Workout of the Day

Monday, April 21, 2014

WOD-APR21-1790

Workout of the Day

In 25min
Regional Individual Event 5–2012
Snatch Ladder with Double-unders
EMOM: 20 DU & 1 Ground to Overhead
Men’s weights (pounds): 55, 75, 95, 115, 135, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245
Women’s weights (pounds): 45, 55, 65, 75, 85, 95, 105, 115, 125, 130, 135, 140, 145, 150, 155

Cash out:
3 rounds of:
21 Wall balls (20/14lb to 10ft)
21 Toes to bars

Announcements
All gym Potluck–This Friday, 4/25 at 6pm, come by the gym for a potluck and hang out night. We will be announcing our Regional individual and team athletes. Last year, this was a lot of fun! If you can come, please sign up in the gym for a dish to bring. Also, note that the 6pm class will be CANCELLED.
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 DOUBLE-UNDERS! 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
ReadFitness Is… Self-fulfilling, by Blair Morrison. Wow… this is a really good one.
WatchNo One Sees It Like You.
EatBacon Potato Sausage Frittata, from PaleOMG.

Session Snapshots
WOD-APR21-1816

WOD-APR21-1757

Competitive Program
Group #1
In 30min:
Clean & Jerk Work
Muscle Clean + Rack Push Press 3×3/35% 3×2/45% 3×1/55%
Clean+Jerk 3/35% 3/50% 2/62.5% 2/72.5% 1/80% 20sec Cluster 5×2/85%
Front Squat -RFH- 3-3-3
Split Press 3-5x3ea/35-50%

5min Transition

Individual Event
In 15min for time of:
Three rounds
7 Clean & Jerk 185 / 125lbs
7 muscle Up or 14 Jumping Bar MU

Comp Time: Sub < 12min

Group #2
In 30min:
Clean & Jerk Work
Muscle Clean + Rack Push Press 3×3/35% 3×2/45% 3×1/55%
Clean+Jerk 3/35% 3/50% 2/62.5% 2/72.5% 1/80% 20sec Cluster 2×1/85% 30-40sec cluster 1-2×1-2/90%
Front Squat -RFH- 3-3-3
Jerk Balance 3-5×3/35-50%

5min Transition

In 15min for time of:
Some of Individual Event 6 – 2012
Three rounds
7 Clean & Jerk 185 / 125lbs
7 muscle Up or 14 Jumping Bar MU