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Tuesday, February 21st, 2012
Bad news: Xena is going blind, cataracts to be precise. We’re going to raise some fundage to help Jake put her through the $6,000+ surgery. CrossFit Costa Mesa wouldn’t be the same without this little pup. More info on fundraising efforts below. Workout of the Day 7 Rounds for reps: Max reps Press (50% of [...]
Monday, February 20, 2012
Workout of the Day “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65 lb.) Announcements Hey Girl!… CFCM Ladies night/potluck–This Thursday, February 23rd at 6:30pm at Liz Chang’s house. Her address can be found on the whiteboard by the water dispenser. Bring some yummy food or drink to share! “Against the Grain” Paleo [...]
Saturday, February 18th, 2012
“I’m a single mom of three and a breast cancer survivor. My girls are my inspiration!” – Gordana Jakopcevic, photoshop composite with Jordan, Ashley and Taya. Photo swiped from CrossFit.com. Workout of the Day Bench 10-8-6-4-2 Then, after 5 minutes rest… Pistols + Bear Crawl + Push-ups Schedule Reminder Regularly scheduled classes on Monday!
Friday, February 18th, 2012
Workout of the Day For time: Buy in: 100 Sit-ups 21-15-9 reps Burpee PVC Overhead Squat Lateral Jumps Cash out: 100 Sit-ups Session Notes – PVCWTF?!? Well, we’ve finally done it, managed to sub everyone down to sub-beginner level; “PVC Overhead squats, really? Am I back in Onboarding?” This sentiment was surely well founded BEFORE [...]
Thursday, February 16th, 2012
Workout of the Day “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (53/35lb) 12 Pull-ups Session Notes In this trainer’s opinion, Helen is one of the best of the classic CrossFit workouts. There’s something magic about a workout that incorporates all the facets of our program: mono structural activity (running), weightlifting (kettlebell swings) [...]
Wednesday, February 15th, 2012
Workout of the Day 5 Rounds for time: 10 Deadlifts (1/.7x Bodyweight) 12 Handstand Push-ups Session Notes – The Basics Laying a foundation is critical. No one ever constructed a lasting house without first ensuring that the ground beneath it was stable. Your CrossFit career should look the same way: mechanics first, consistency within those [...]
Tuesday, February 14th, 2012
Some days the inner demons are louder than usual, CrossFit can help you tell them to STFU. Workout of the Day 5 Rounds for time: 5 Muscle-ups 400m Run Session Notes – Dialogue The inner dialogue you have during a workout has taken you a lifetime to develop; it’s yours to deal with for better [...]
Monday, February 13th, 2012
“You cannot dream yourself into a character; you must hammer and forge yourself one.” – Henry David Thoreau Workout of the Day Cluster 1-1-1-1-1-1-1 Then, after 5 minutes rest… 5 Minute AMRAP: 5 Clean & Jerks (50% 1RM Cluster) Link Love Watch – 2010 CrossFit Games – Men’s Event 1 Final Heat Around the Gym [...]
Saturday, February 11th, 2012
Workout of the Day Front Squats and Pull-ups! Session Notes I have had this same discussion with different people more times than I wish to calculate: some uninformed jerk says, “CrossFit is dangerous, [insert poorly researched CrossFit rumor here]“, me “Lots of things are dangerous, hell driving to work could get you killed. ‘Safe’ fitness [...]
Friday, February 10th, 2012
Workout of the Day For time: 10! Bench Press (1/2 Bodyweight) Supine Pull-ups Session Notes Today’s session was a mellow one. Sometimes it pays to slow things down a bit, focus on a skill, go through a movement we are uncomfortable with at a lighter weight and slower pace. This pursuit of fitness is a [...]
Thursday, February 8th, 2012
Workout of the Day 5 Rounds for time: 15 Hang Cleans 20 Sit-ups 30 Double Unders Session Notes Here’s a new CrossFit acronym to add to your repertoire: ARS. Ass Raspberry Syndrome. I can say that I have never had this problem, but I’ve heard of it often: too many sit-ups lead to a large, [...]
Tuesday, February 7th, 2012
A call to action. Workout of the Day Press 3-3-3-3 Then, after 5 minutes rest… 12 Minute AMRAP: 15 Push-ups (Games Style) 15 Power Cleans (95/65lb) Session Notes If you’re curious about the “Games” style push-up, here’s a brief explanation: In an effort to ensure that range of motion was easily measurable the judging staff [...]