Workout of the Day

Tuesday, July 1, 2014

July-1-WOD-1

Workout of the Day

In 28min:
Back Squat 3/45% 2/60% 2/75% 3×2/85%
Power Snatch -MTR- 5-7×1
Power Clean to Push Jerk -MTR- 3-5×1

2 min transition

10 minute AMRAP of:
5 Bar Muscle-ups
10 Thrusters (135/95lb)

Announcements
CrossFit Games Suite Tickets–Hey CFCM, Alec has 10 suite tickets left for sale to CFCM members only. The cost of these is $420 each, which will get you a 3-day Silver Games ticket and access to an awesome air-conditioned suite with a view of all events happening in the soccer stadium (which is most of the events). If you are interested, please email Alec at alec@crossfitcostamesa.com. Dates for the Games are July 25-27 this year. You won’t want to miss ‘em!
4th of July 5k–Our annual 5k is this Friday! This is always a fun event and we like to get as many of us together as possible. If you would like to officially register, click HERE. This will get you a t-shirt and accurate chip time tracking. If you don’t pre-register, you can just show up. The gym will be CLOSED Friday… so come workout with us in HB! Carpooling is recommended. More details on meeting spot to come. Just ready yourselves (and let’s beat Coach Max)!
Skills Class–Tuesday at 7am and Thursday at 5pm. If you haven’t yet taken advantage of our skills classes… they are well worth your time! This week Aaron will be coaching on PULL-UPS (butterfly, kipping, efficiency). Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadVirtuosity Goes Viral, by Emily Beers from CrossFit.
WatchThe Burgener Warmup, from CrossFit. Watch it, memorize it, do it!
EatPrimal Egg Coffee Frappe, from Mark’s Daily Apple.

Watch

Competitive Program
Muscle Snatch -MTR- 3-2-1-1-1
Snatch -MTR- 3-2-1- 3-4×1
Clean & Jerk 3-2- 1×2 MTR -20 kilos of Sn. 85-90%
Clean & Jerk 1×1/+10 kilos of CJ
Clean & Jerk -MTR- 3-4×1/

C) Scap-Jack or Jobes
3-5×15-20 of 3 to 5 exercises

Workout of the Day

Monday, June 30, 2014

June28-WOD-1928

Workout of the Day

In 23min:
Snatch -MTR- 5×1/

Masters Qualifier Event 1
1-rep-max clean ex: 5-7×1/ RFH

2min transition

In 20min:
Masters Qualifier Event 1
“Amanda”
9-7-5 reps for time of:
Muscle Ups
Snatch (135/95lb)

Announcements
CrossFit Games Suite Tickets–Hey CFCM, Alec has 10 suite tickets left for sale to CFCM members only. The cost of these is $420 each, which will get you a 3-day Silver Games ticket and access to an awesome air-conditioned suite with a view of all events happening in the soccer stadium (which is most of the events). If you are interested, please email Alec at alec@crossfitcostamesa.com. Dates for the Games are July 25-27 this year. You won’t want to miss ‘em!
4th of July 5k–Our annual 5k is this Friday! This is always a fun event and we like to get as many of us together as possible. If you would like to officially register, click HERE. This will get you a t-shirt and accurate chip time tracking. If you don’t pre-register, you can just show up. The gym will be CLOSED Friday… so come workout with us in HB! Carpooling is recommended. More details on meeting spot to come. Just ready yourselves (and let’s beat Coach Max)!
Skills Class–Tuesday at 7am and Thursday at 5pm. If you haven’t yet taken advantage of our skills classes… they are well worth your time! This week Aaron will be coaching on PULL-UPS (butterfly, kipping, efficiency). Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadPreparation and Outcomes: Shockingly, These Are Related, from Psychology WOD.
WatchThe Air Squat with Matt Lodin, from CrossFit. This is a great video… it’s a good reminder of the importance of therapy squats and that they are not supposed to be done quickly and thoughtlessly. If you know your squat form needs work… take the time to do your squat therapy well!
EatGrilled Salmon Kebobs, from My Invisible Crown.

Watch

Competitive Program
Back Squat or RDL: 3-2-1 MTR
Snatch: 3-2-1-1 3-4×2 85-90% of Today’s MTR
Clean & Jerk 3-2- 1×2 MTR -20 kilos of Sn. 85-90%
Clean & Jerk 1×1/+10 kilos of CJ
Clean & Jerk -MTR- 3-4×1/
Front Squat 2×2/-15 kilos of MTR CJ

C) 2-5 exercise
High Step Up & Slow Down 3x5ea
3-way leg raises 3x20ea
4-way Band Walks 3x20ea
Band Clams 3×20
Band Bridge 3×20

Workout of the Day

Sunday, June 29, 2014

jason_plank
Are we done yet?

Workout of the Day

“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Competitive Program
Rest day.