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SoCal Sectionals Coming Up!
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 [...]
Wednesday, March 3rd, 2010
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 [...]
Tuesday, March 2nd, 2010
WOD: 4×4 Front Squat @85% 1RM After each set perform 10 squat jumps and 1 trip through our hip mobility per side. Then, after 5 minutes rest… 10! Thrusters (#75 M/#45 W) Sumo Deadlift High-pull
Monday, March 1st, 2010
Alison is a great example of how a woman doesn’t need to be bulky to be strong. She’s lean, capable and not afraid to throw some iron around. WOD: “Filthy Fifty” Practice – Take 10 minutes to work on something you don’t do well. Then, after 5 minutes rest… For Time 50 Box jump, 24 [...]
Box Jumps Be Damned!
March Challenge: Small Goals It’s high time we start setting some public goals around the gym, that’s why I’m challenging everyone in March to set a small goal and smash the hell out of it. I want EVERYONE, all of our members, to jot something down on the whiteboard, and overcome it before the month [...]
Thursday, February 25th, 2010
You may not recognize him, yet, but this is Marc giving CrossFit Costa Mesa a shot. We’re hopefull he’ll stick around; he’s sure to be a firebreather in short order, as soon as we can fully get our claws in him. WOD: “Jonescrawl” Take 10 minutes to establish a max continuous push-up Then, after 5 [...]
Wednesday, February 24th, 2010
Good lookin’ squat here; proper weight distribution, knees over the toes, butt back, etc. Can anyone name this mystery squater? WOD: Work up to a new 1RM Front Squat Then, after 5 minutes rest… For Time 50 Thrusters (50% 1RM FS load, or scaled appropriately) Each time you drop the bar, run 400m Links: Eat [...]
Tuesday, February 23th, 2010
Ryan on the painful side of what we call a “cool down”; 80lb Sandbag Get-ups, max reps, 7 minutes. WOD: 4x Tabata Intervals (FS or Burpees w/active rest) 2 minute rest period 4x Tabata Intervals (Row or Mountain climbers) Then, after 5 minutes rest… For Time: 30-20-10 Overhead Squat (35% 1RM) Ring Push-ups Links: Rolling [...]
Monday, February 22nd, 2010
“Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking.” -Jon Gilson WOD: “Diane” 4×4 Deadlift @ 85% 1RM Then, after 5 minutes rest… 21-15-9 Reps – For Time Deadlift (225# M/145# W) HSPU Links: “Now” from Jon Gilson at Again Faster (read [...]
Saturday, February 20th, 2010
WOD: Max Pull-ups for reps Max Double Unders for reps Then, after 5 minutes rest… For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 [...]
Friday, February 19th, 2010
WOD: 4×4 Front Squat @ 85% 1RM Then, after 5 minutes rest… 10! Kettlebell Swings (#53 M/35# W) Burpees Dugger Notes: This workout should look familiar to everyone. We have done this one on the first Monday of January and February and we are doing it again today. We are looking for trends here. Are [...]
Thursday, February 18th, 2010
WOD: 4×4 Push Press @ 85% 1RM Then, after 5 minutes rest… For Time 50 Sit-ups 25 Squat Tuck Jumps 50 Double Unders 100 Push-ups 50 Double Unders 25 Squat Tuck Jumps 50 Sit-ups Dugger Notes: The format we’ve been following for a while now is a general warm up, followed by a strength/power segment, [...]