Workout of the Day

Wednesday, February 4, 2015

Tara_HSPU
Tara.

Workout of the Day

Not for time:
“Robbie”
Complete as many rounds as possible in 20 minutes of:
8 Freestanding Handstand Push-ups
15-foot L-sit Rope Climb, 1 ascent

Double Under Up Simulator
20-40-60-80-100-120-140-160-180-200

Notes–Today’s Hero workout is in honor of U.S. Army Staff Sergeant Robert J. Miller. He died January 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

Announcements
CrossFit Games Open–The CrossFit Games Open starts this month! This is always a great time for our community to come together and enjoy some good ol’ working out. Whether you have been CrossFitting for 3 years or 3 months, you will get an amazing experience from being a part of this Worldwide, yet in-house competition. So if you haven’t already signed up, do so today! You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadMore Than Just A Workout–Learning the CrossFit Lifestyle, by Ross Lawrence from Active NorCal.
WatchHeavy Days With Mike Giardina, from CrossFit.
EatDevils On Horseback, from The Denver Post.

Competitive Program
Run
4 x 200m Sprint + 200m Jog

Rest 5min

8x 20 seconds hard/40 seconds easy, repeat
500m easy row

Workout of the Day

Tuesday, February 3, 2015

Brittany_press
Brittany.

Workout of the Day

In 12min:
Press 3/35%
EMOM 10×2/50%

3min Transition

In 20min for Time of:
30 Wall Ball (20/16lb)
30 Strict Ring Dips
30 Wall Ball (20/16lb)
30 Strict Pull-ups
30 Wall Ball (20/16lb)
30 Strict Handstand Push-ups
30 Wall Ball (20/16lb)

Announcements
CrossFit Games Open–The CrossFit Games Open starts this month! This is always a great time for our community to come together and enjoy some good ol’ working out. Whether you have been CrossFitting for 3 years or 3 months, you will get an amazing experience from being a part of this Worldwide, yet in-house competition. So if you haven’t already signed up, do so today! You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadWhy Your Workout Should Be High-Intensity, by Jane E. Brody from The New York Times.
WatchRich Froning Reebok CrossFit Compete 6:14 Shoe. New shoes!
EatLemon Honey Rosemary Chicken, from PaleOMG.

Competitive Program
10 Rounds of:
5 Box Jumps 20″
4 Box Jumps 24″
3 Box Jumps 30″
2 Ground to Overhead 195/135#
*Use 80-90% of 1RM

Workout of the Day

Monday, February 2, 2015

Mohammed_clean
Mohammad.

Workout of the Day

In 20min:
Back Squat 10-10-10-10

5min Transition

In 15min:
21-18-15-12-9-6-3 reps for time of:
Power Cleans (115/85lb)
Pistols, Right Leg
Pistols, Left Leg

Announcements
CrossFit Games Open–The CrossFit Games Open starts this month! This is always a great time for our community to come together and enjoy some good ol’ working out. Whether you have been CrossFitting for 3 years or 3 months, you will get an amazing experience from being a part of this Worldwide, yet in-house competition. So if you haven’t already signed up, do so today! You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadUnconditional Acceptance of Yourself, from Zen Habits.
WatchThe Road Starts Here, from CrossFit.
EatSun-Dried Stuffed Chicken Breast, from Mark’s Daily Apple.

Competitive Program
5 Rounds AQAP of:
2 Bar Muscle Ups
4 Chest to Bar
6 Pull Ups
8 Toes to Bar
8 Deadlift 135/95#
6 Deadlift 225/155#
4 Deadlift 315/225#
2 Deadlift 405/285#
*Give it the good old college try!!! / Be Smart! / If you fail complete reps at lighter weight.