Workout of the Day

Friday, August 8, 2014

rob_tgu
Rob.

Workout of the Day

5 rounds for time of:
20 Barbell Turkish Get-ups (45/35lb)
Run 400 meters

Announcements
CFCM/Boystown Service Day–Saturday, August 16 from 8:30am-12:30pm. Hey guys! We have a really great opportunity to help out in our community. “Boystown is a non-profit who’s mission is “saving children, healing families”. One of the ways they fulfill this mission is running family style foster care homes with a married couple and six children. They are opening one of their homes to infants and children ages 0-5 and need our helping getting it ready by moving furniture out and furniture in! It will be a great opportunity to use that functional fitness and help out children in need in our community.”If we could get 20-30 people to show up and help out, it would be an awesome way to get out into the community and actually use this functional fitness of ours! To sign up, please click HERE and add your name to the Google Doc.
WOD Gear Team Series–This Saturday! If you are looking for something fun to watch on Saturday, CFCM will have 3 teams competing at this competition in Glendora. It goes all day, so if you can make it for a few hours, I know our teams would love your support! Details HERE.
Team 1: Aaron, Scott, Gillian and Chelsie
Team 2: Serefim, Max N., Tara and Molly
Team 3: Andrew, Alex, Erin and Kristina

Link Love
ReadHow To Focus Better, by Jason Khalipa on Mentality WOD.
WatchKhalipa’s 150 pound Turkish Get-up, from CrossFit. Now he just has to go back down! Pretty impressive though.
EatPaleo Baked Avocado Fries, from Stupid Easy Paleo.

Competitive Program
Rest day.

Workout of the Day

Thursday, August 7, 2014

team training
Gettin’ ready for WOD Gear Team Series!

Workout of the Day

In 10min:
21-15-9 reps for time of:
Squat Clean (135/95lb)
Handstand Push-ups

2min transition

In 8min:
“Karen”
For time:
150 wall-ball shots (20/14lb to 10ft)

*Everyone starts “Karen” at same time. Score time or reps.

Announcements
CFCM/Boystown Service Day–Saturday, August 16 from 8:30am-12:30pm. Hey guys! We have a really great opportunity to help out in our community. “Boystown is a non-profit who’s mission is “saving children, healing families”. One of the ways they fulfill this mission is running family style foster care homes with a married couple and six children. They are opening one of their homes to infants and children ages 0-5 and need our helping getting it ready by moving furniture out and furniture in! It will be a great opportunity to use that functional fitness and help out children in need in our community.”If we could get 20-30 people to show up and help out, it would be an awesome way to get out into the community and actually use this functional fitness of ours! To sign up, please click HERE and add your name to the Google Doc.
WOD Gear Team Series–This Saturday! If you are looking for something fun to watch on Saturday, CFCM will have 3 teams competing at this competition in Glendora. It goes all day, so if you can make it for a few hours, I know our teams would love your support! Details HERE.
Team 1: Aaron, Scott, Gillian and Chelsie
Team 2: Serefim, Max N., Tara and Molly
Team 3: Andrew, Alex, Erin and Kristina

Link Love
ReadOn the Shoulders of Giants, by Mike Warkentin from CrossFit. “A look below the top of the podium at the CrossFit Games.”
Watch100 Years Old, by CrossFit.
EatPan Seared Mahi Mahi Over Sticky Coconut “Rice” with Mango Salsa, from PaleOMG.

Competitive Program
Row 20 minutes.

C) 2-5 exercise
Sword Punches (2-second pause) 3×20
4-way Iso Shoulder 3x30sec
mid & high band trap squeezes 3x20ea
Scap Ball OH Bounce 3×20
Supine Straight are IR/ER (with KB) 3x10ea
or SJ or Jobes

Workout of the Day

Wednesday, August 6, 2014

eric_row
Eric.

Workout of the Day

Split jerk -MTR- 3-3-3-3-3-3-3

5 rounds of:
Row 300 meters
10 Toes to Bar
10 GHD Sit-ups
*Score average 300m

Announcements
CFCM/Boystown Service Day–Saturday, August 16 from 8:30am-12:30pm. Hey guys! We have a really great opportunity to help out two foster care homes with moving furniture from one house to another (just across the street from each other). If we could get 20-30 people to show up and help out, it would be an awesome way to get out into the community and actually use this functional fitness of ours! To sign up, please click HERE and add your name to the Google Doc.

Link Love
ReadCarl Paoli: Getting Back to Basics with Free+Style, from Tabata Times.
WatchMovement Demo–GHD Sit-up, with Matt Chan.
EatChicken Wings Scarpariello, from Stupid Easy Paleo.

Competitive Program
Run 20 minutes

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