Workout of the Day

Friday, June 27, 2014

Keep moving.

Workout of the Day

In 20min:
Deadlift -MTR- 5-5-5-5-5 reps

3min Transition

In 10min:
40-30-20-10 reps for time of:
Kettlebell Swings (24/16kg)

*Score Deadlift MTR, and time or reps.

Link Love
ReadHow Well Can You Move? by Lisbeth Darsh. Important to remember.
WatchThe Story In SoCal, from CrossFit. Good little recap and interviews from our region.
EatPaleo Chinese Chicken Salad, from Linda Wagner.

Competitive Program
Rest day.

Workout of the Day

Thursday, June 26, 2014


Workout of the Day

In 18min:
Snatch -MTR- 5-7×1

2min Transition

In 10min:
For time:
50 Clean and Jerks (135/95lb)

*Score MTR Snatch and time or reps.

Are we sick of the ’30 Day Core Challenge’ yet?

Link Love
LaughThe Do’s and Do Not’s of Running Your First Marathon, from The Oatmeal. For you runners out there… this is pretty funny.
WatchJulie Foucher Visits Reebok, from CrossFit. Everybody’s favorite girl!
EatIced Mint Protein Mochas, from PaleOMG.

Competitive Program
1. Muscle Snatch + Snatch Push Press + Overhead Squat –light- 5×3/
2. Clean & Press –MTR- 3-4×1+1
3. Strict Dips 4-8-12-8-4
4. 50-40-30-20-10 Unbroken Double Unders

C) 2-5 exercise
4-way Monster Walks 3x10ea
Sword Punches (2-second pause) 3×20
4-way Iso Shoulder 3x30sec
mid & high band trap squeezes 3x20ea
Scap Ball OH Bounce 3×20
IR w/ Band & ER w/DB

Workout of the Day

Wednesday, June 25, 2014

Fred did today’s sprints with Kenni. CrossFit Pup!

Workout of the Day

In 40min:
Front squat 10/40% 8/60% 6/70% 2×4/80%

Run 800 meters
Rest 2 minutes

Run 400 meters
Rest 1 minute

Run 200 meters
Rest 30 seconds

Run 100 meters

*Score 80% FS & Run splits.

4th of July 5k–Our annual 5k is coming quick! 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 this day… so come workout with us in HB! Carpooling is recommended. More details on meeting spot to come. Just ready yourselves!
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 the Front Squat and you will be working up to a 1 rep max. Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadRead ‘Em And Eat, by Agnese Smith from CrossFit Journal.
WatchIndia’s Village of Bodybuilding Musclemen, from Infinity List. So interesting.
EatGrilled Mustard Sliders On Top Of Fritter Cups, from PaleOMG.

Competitive Program
1. Power Snatch –MTR- 5-7×1/
2. Power Clean and Push Jerk –MTR- 5-7×1+1/
3. Weighted pull-ups 4-5×2
4. Handstand Walk 4-5x15ft or 3+ ft’ kick up to wall drill 8-10x

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