Workout of the Day
“Holy Fight!”
3 rounds of:
Handstand Push-up
L-Hold Pull-up
Ball Slam (30/20lb.)
Box Jump (20″)
Double Unders
*Rest 1 minute between rounds
**Score total reps
“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!
Link Love
Read–For Those Who Think All is Lost, by Lisbeth Darsh. Beautiful words.
Eat–Honey Mustard Crunchy Chicken Plantain Salad. That’s a lot of good stuff in one salad!
Competitive Program
In 15min:
Clean + Below the Knee Hang Clean : -RFH- 5x1ea
In 15min:
Jerk off the Block Alternating Leg: -RFH- 5x1ea
In 5min:
EMOM CLean & Jerk 5×2/-20kg of MTR
In 6min:
Low Clean Pull + High Mid-Thigh Clean Pull: 3×1+3/ with -30Kg @ MTR
In 8min:
1 Arm Bent Over Row: -Tempo (4-2-2)- 12ea-10ea-2x8ea
In 15min:
Unbroken on a 30sec Clock
Clapping Push Ups 10×5 (5min)
Rest 1min
Bent Over Rear Delt 5×10 (2min)
Rest 1min
T2B 10×5 (5min)
Workout of the Day
“Cameron”
For time:
50 Walking lunge steps
25 C2B pull-ups
50 Box jumps (24/20″)
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wall balls “2-fer-1s” (20/14lb.)
50 Sit-ups
5 Rope climbs (15ft.)
“30 Day Squat Cash Out Challenge” Day 16
Rest
Notes–U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, died in training at the Aviation Training Center in Mobile, Alabama on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
Why Hero Workouts?
“For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.” … An excerpt from the CrossFit Journal, by Russell Burger. Read the full article HERE.
Link Love
Read–Fitness Playgrounds Grow as Machines Go. Great article in the New York Times. Times are a changin’!
Read More–I Remember When, by Dave Draper. There is something about this article that I love… maybe it’s that the big 3-0 is just around the corner and I’m feeling old 
Laugh–20 Reasons Why Going to the Gym is a Huge Wast of Time. I have a pathetic sense of humor, but this made me laugh… like a lot.
Upcoming Event
This Sunday. CFCM. 9AM. BYOB.
Competitive Program
Team Event 4 (25min Cap)
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
or
Individual Event 4 (22min Cap)
For time:
50 back squats ( 135/95 pounds).
40 pull ups.
30 shoulder to overhead (135/95 pounds).
50 front squats (85/50 pounds).
40 pull ups.
30 shoulder to overhead (85/65 pounds).
50 overhead squats (65/45 pounds).
40 pull ups.
30 shoulder to overhead (65/45 pounds).
In 10min:
3x
8 Full GHD’s
10 GHD Sit Ups
12ea GHD Oblique Dip
