WOD: “Baseline”

For time:

500m Row
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
500m Row

Links:

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

Success! Zeus tried to strike us down with rain, but we prevailed. Thanks to all that turned out for the all-gym BBQ this afternoon at Alec and Erica’s house. Apologies to those who got wretchedly sick from my cooking.

WOD: “Fight Gone Bad and Then Some”

FIVE rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Notes: Oh sweet baby Jesus. 5 Rounds of Fight Gone Bad? Yup. Constantly varied means just that, we’re going to switch stuff up on you ALL THE TIME. Today was no different. How did you feel when you saw this one the white board? Did it make your stomach turn a lil’ bit, or were you excited? This is a total power endurance test, and if you knocked it out over 500 you’re a beast. If you didn’t quite get there, that’s OK!!! We just have to keep working. Stick with the program, keep eating right and resting enough and you’ll get there, ok?

Links:

“Isolation:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

It’s that time of year, Spring (well almost) and we wanna get the BBQ goin! All you CrossFit Costa Mesa gym rats are invited to a BBQ at our very own Alec and Erica Hanson’s house this coming Saturday, post WOD.

Lets plan on meeting at their house at 1pm.

Location:

492 Flower Street, Costa Mesa 92627

Price:

Nada. But you have to leave a comment below to let us know you’re coming so we know how much food to buy, ok?

Throwback! This photo was shot o-so-long ago, back in the days of the garage gym on Flower St. Good times!

WOD:

100m Sprints – 10 Rounds

WOD:

4×4 Deadlifts @ 85% 1Rm

Then, after 5 minutes rest…

7 Rounds – Not For Time

Max Handstand Hold
10 Supine Pull-ups

Score is the total accumulated time in handstand hold

Notes:

Uncomfortable down there? Ya, we thought so. Handstands aren’t something we spend much time doing, that’s why we like this little workout. On paper, it doesn’t look too terrible; spend a little time upside down and a few pull-ups. Without the hustle of a time limit? Shewt, I can handle that. Wrong! It takes a lot of strength to hold that darn handstand as long as possible, and the difference between the time you threw your feet to the floor in a heap and the 15 extra seconds you could have gone is sheer will.

Links:

A Proposal and a Bladder Malfunction at the Utah-Nevada Sectionals of the 2010 CrossFit Games – video [wmv] [mov]

Be Creative -  OK Go – This Too Shall Pass

The SoCal Sectionals are just around the corner, March 13-14. Our athletes are prepping and we’re sure to have a great presence there with all of our team. One thing that’s missing from the equation though are volunteers. Andy Petranek and the good people at CrossFit LA are looking for some helping hands to ensure that the event goes off without a hitch. If you’re interested in a free pass (worth $50) plus a free event t-shirt (unsure of value, but guaranteedto make your WOD times faster) you should email jennifer@crossfitla.com for more information and to volunteer.

Here’s a list of our athletes headed to Sectionals:

• Alec Hanson
• Sarah Daum
• Rob Merto
• Chad Walker
• Hoby Darling

WOD:

Skills and drills on the Concept 2 Erg

Then, after 5 minutes rest…

4 Rounds For Time:

Row for 15 Calories
15 Burpees

Notes: “That felt like a 1 mile sprint, no rest at all…” said Hoby, as he rolled around on the floor after cutting this WOD down in about 6 minutes and change. A position I don’t see him in that often. He’s right, there’s no rest in this one, no where to hide. When we divide the class up and give the onlookers the opportunity to push those in the ‘pit’ harder, some seriously great efforts follow. We like this burpee/row combo because it’s difficult to be well balanced in these two movements, sure you can be huge (like me) and pull big numbers on the erg but when it comes to burpees, goodnight. Or, conversely, you could be small and nibble, busting out burpees like jumping jacks but totally blow it on the erg. It’s a great equalizer and really gives those who are balanced in capacities time to shine.

Links:

Eat – Coconut Nibs – Made these last night, they are awesome!

Think – Beverage industry douses tax on soft drinks – LA Times

Laugh – David After Dentist – An old video, but if you haven’t watched it, do so.