“30 Day Squat Cash Out Challenge” Day 19
160 Air Squats
Notes–Happy Friday everyone! Just a reminder that if you’d like to buy a Regional T-shirt, you need to put your name and size down on one of the sheets in the gym. T-shirts are $25 and will help support the CFCM team’s stay in Del Mar the weekend of the event. Monday is the last day to put your name down, so get on it! Tickets are still available, and the link is posted below. It’s going to be a great weekend!
“30 Day Squat Cash Out Challenge” Day 18
155 Air Squats
Notes–What a day! What a week! If you’ve been in the last few days in a row, then you are probably feeling pretty worked. I know I’ve been dreaming of a rest day since Tuesday You all did awesome today. Some of the movements were a little different, especially if you are a newbie, but everyone handled them very well. Go team! Remember, we have a fun event this Sunday, hosted by CFCM and Lululemon. Come run a 5k and bring any friends and family that you like. The more the merrier. We will just be hanging out after, so if nothing else, come for the after party! Have a great Friday everyone.
Welcome to our newest members… Angelo, Jacob, Brittany, and Taylor. Don’t worry… we made them do the squat challenge today too!
Link Love Buy–So Cal Regional Tickets. Hey guys, we would love to have as many of you as possible supporting our CFCM individuals (Aaron and Keeta) and team (Nathan, Scott, Max, Chelsie, G, and Linds). Regionals are May 17-19th at the Del Mar Fairgrounds. Come one day or come for all 3, but just come! You’re support makes us stronger There is a pre-order sign-up sheet for Regional T-shirts right by the sign-in whiteboards… so be sure to put your name and size down if you want one. Read–Meditation: The Most Fundamental Habit. This is one of those things I 100% believe in the benefits of, yet am still trying to make a regular habit.
Upcoming Event
Only 9AM workout this Sunday. We are running a 5k! Wear a Cinco de Mayo themed costume (yeah… we know it’s a week early… we got excited). This will be a super fun event with a taco truck, DJ, and prizes/raffle from Lululemon, South Coast. Bring drinks to share if you’d like. Race will start and end at CFCM. Who wants to race?!
Competitive Program
2011 Regional Workout #5
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.
Or
“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
In 10min:
3x
Prone Pillar 1min
Right Oblique 30sec
Supine Plank w/ Knees Bent 1min
Left Oblique 30sec
Regional Team Support shirts are on order! They will cost $25 and all proceeds will go to paying for hotel rooms for our team and individuals competing at the SoCal Regional on March 17-19th. There will be a sign-up sheet posted in the gym Thursday evening and we’ll take orders through next Monday.
Workout of the Day
2 Rounds for Time of:
800m Run
Rest 1min
1,000m Row
Rest 1min
“30 Day Squat Cash Out Challenge” Day 17
150 Air Squats
Notes–I had a dream that the members of CFCM had the best looking rear ends of any CrossFit gym in Orange County! Ok, not really, but I wouldn’t be surprised after all of these squats! Remember, as the numbers go up, form is still very important. Keep the weight in your heels, your chest up, push your knees out, and get below parallel. If you know that you are not getting deep enough, please feel free to grab a medicine ball and squat to a target. If you are unsure, ask a coach… odds are we’ve told you already. How we practice transfers over to our workouts and our lifting, so do it right. There’s no point in practicing poor form. Keep working on your weaknesses and you will get stronger… I promise!
You all did awesome today. Some of the movements were a little different, especially if you are a newbie, but everyone handled them very well. Go team! Remember, we have a fun event this Sunday, hosted by CFCM and Lululemon. Come run a 5k and bring any friends and family that you like. The more the merrier. We will just be hanging out after, so if nothing else, come for the after party! Have a great Friday everyone.
