Workout of the Day
Snatch
1-1-1-1-1-1-1
Notes–Happy Friday everyone! Enjoy your sunny SoCal weekend!
Link Love
Watch–Josh Bridges is Ready.
Read–15 Things You Should Give Up To Be Happy. Easier said than done, but a pretty good list I think.
Laugh–This CrossFitting Life. I couldn’t help myself.
Upcoming Event
The Will to Win. Tomorrow, May 11th, CrossFit 714 and Barbells for Boobs are putting on an event to support Kim Williams, a CF 714 member who has been diagnosed with breast cancer. This competition will be either individual or four person teams (any combination of male and female), and will be a 30 minute AMRAP of 3 different movements. If you are interested, please click the link and register! You may also click to donate.
Competitive Program
Comp Team–Rest Day
Regional Team & Individual–Meet at 6pm to do WOD #5 & 6
Workout of the Day
Regional Event #2
7 Minutes to establish:
3RM Overhead Squat
*No Racks
*Cannot decrease weight after it’s been put on bar
Rest 2 Minutes
7 Minute AMRAP of:
Burpee Muscle-ups
*Sub: 1 burbee + 3 C2B pull-ups + 3 dips
Notes–Awesome job today guys! I know the overhead squat can be a bit frustrating, especially when you know you have the strength to support the weight overhead, but lack flexibility or can’t quite seem to get the depth yet. For those of you who knew this and chose to work at a lighter weight and really try to do the movement right, you will benefit more than you know. It probably still felt pretty taxing too, right? If it offers any comfort it took me a really long time to get “comfortable” overhead squatting. I just couldn’t seem to figure it out. I did a lot of practice with just the bar until one day it finally clicked. So, be patient and don’t ignore the mechanics, and you will get it! Ok, who’s ready for Friday?!
Link Love
Eat–Paleo Chicken Mole. This is a good mole!
Read–Know It will Pass.
Watch–Workout Voznesensk. I’m always inspired when people choose not to let a disability stop them. Pretty cool.
Competitive Program
Comp Team: Class WOD & 5k Row
Regional Team & Individual: Meet at 6pm to do WOD #3 & 4
Workout of the Day
2013 Regional Event #1
“Jackie”
For time:
1,000m Row
50 Thrusters (45lb.)
30 Pull-ups
Notes–Oh, hey Jackie! So, remember day 1 of onboarding, when you almost died doing this workout and your legs were sore for a week after? Yeah… same girl. So, how’d it go today? Did you use heavier weight? Did you do pull-ups with a smaller band, or maybe no band at all? Was your time faster? I happened to be around the gym during the 7pm group class tonight and glanced over at one of our newer members, Binita, doing her thrusters with the 35lb. barbell, like a champ! She only finished onboarding a couple weeks ago, and the first time she did Jackie, I’m pretty sure she used 5lb. dumbbells. This is amazing! Only a few weeks in and such a huge jump. I don’t know what her time was tonight… perhaps a bit slower, but thats gonna happen when you challenge yourself with something more difficult. I’m sure there were lots of improvements today. If you PR’d on Jackie, or were able to do it prescribed for the first time today, that is awesome! Big high fives to you! 
Remember, write these named workouts down, so the next time we do them, you have a goal to shoot for. Keep it up, team!
Link Love
Read–A History of Regional Competition. It was fun for me to read this today. I hopped on the CrossFit bandwagon in 2009, and have been lucky enough to compete at the ever evolving Regional either on the CFCM team or as an individual since 2010. While it can be easy to get nostalgic over the “good ol’ days” of CrossFit, back when it was small and your grandma wasn’t doing it, I have to say that it’s pretty awesome to see so much growth in something that I love to do. And though I’m just barely keeping up with the competition these days, it’s an honor to be able to compete with some of the world’s best CrossFit athletes. Each year, it gets harder, and that is what pushes me.
Watch–The Lion Man. This guy is going to get eaten one day, but until then, this is pretty amazing.
Buy–2013 SoCal Regional Tickets. Yep, I’m going to post this link many many times! All of the workouts were released today, and you better believe we’ll be doing all of them in the coming weeks at CFCM. Click HERE to see them. And buy your tickets already! Sheesh!
Upcoming Event
The Will to Win. This Saturday, May 11th, CrossFit 714 and Barbells for Boobs are putting on an event to support Kim Williams, a CF 714 member who has been diagnosed with breast cancer. This competition will be either individual or four person teams (any combination of male and female), and will be a 30 minute AMRAP of 3 different movements. If you are interested, please click the link and register! You may also click to donate.
Competitive Program
Comp Team Class WOD & Active Recovery (Rest or Sled Work)
Regional Team & Individual meet at 6pm to do WOD #1 & 2
