Workout of the Day

Wednesday, June 18,

maxi_ohs
Coach Max at a lifting meet 2 weekends ago. Strong!

Workout of the Day

In 20min:
In Overhead squat 10/40% 8/60% 6/70% 2×4/80%

3min Transition

In front of a clock set for 12 minutes:

1 minute of Single-Unders
1 minute of Press (115/85lb.)

2 minutes of Double-Unders
2 minutes of Push Press (115/85lb.)

3 minutes of Triple-Unders
3 minutes of Push Jerk (115/85lb.)

*Score 80% OHS. Score each exercise for met-con individually.

Notes–From Journal Menu:
It will not be easy.
Even when you get those pullups, or double unders get strung together it won’t feel easy.
Even when you finally have 1 rep maxes higher than the Rx’d weight it won’t feel easy.
You didn’t sign up to just go through the motions – that is what the globo gym is for.
You didn’t sign up for easy, you signed up for results, for strength, endurance, for new abilities.
It isn’t easy for the athlete next to you, even if they have a 400lb back squat or a sub 6min mile.
Easy means you aren’t trying, it means you aren’t working.
Easy means you are coming up short of your potential, stalling out on your path.
If you want to improve easy doesn’t exist. Get over the hope and start looking for improvement.

Announcements
4th of July 5k–Mark your calendars friends! Our annual 5k is coming up in a couple of weeks! 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. 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 SNATCH (Expect to go RFH or work up to a 1RM). Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadRestart, by Katie Hogan from Ignite the Fire.
WatchSMART Goals, by Max Mormont
EatBaked Eggs with Bacon, Greens, and Hollandaise, from Against All Grain.

Competitive Program
1. Snatch Low Pull + Hang Snatch (Below Knee) + Hang Snatch (mid-thigh) –MTR- 5-7×1+1+1/
2. Clean and Opposite Jerk – MTR- 3-2-1-1-1-1
3. Jerk Dips Mon. CJ +20 Kilos 3-3-3
4. 2” Deficit High Clean Pull 4×3/60-70%

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

Tuesday, June 17, 2014

Jeff_comp
Jeff Edwards competing at a master’s comp last weekend. Go Jeff!

Workout of the Day

25 minute AMRAP of:
5 Strict Handstand Push-ups
10 Strict Ring Dips
20 Strict Chin-ups (Hands supine)
30 Jumping Alternating Lunges

*Score rounds plus reps.

Announcements
4th of July 5k–Mark your calendars friends! Our annual 5k is coming up in a couple of weeks! 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. 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 SNATCH (Expect to go RFH or work up to a 1RM). Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadNPFL Hopeful Kate Brierley “Chose Life”, from NPFL. Cool little article on a friend of CFCM!
WatchCelebrities Read Mean Tweets, from Jimmy Kimmel Live. No CrossFit relation… just because it makes me laugh!
EatEnchilada Stuffed Peppers with Chili Verde Sauce, from Against All Grain.

Competitive Program
1. Narrow Grip Power Snatch -MTR- 3-2-1-1-1-*1-*1
2. Power Clean + Push Press –MTR- 3-2-1-1-1-*1-*1
3. Split Squat 4×5 each leg
4. Monkey Touches 3-5×3-5ea

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

Workout of the Day

Monday, June 16, 2014

kids
CrossFit kiddos getting after it!

Workout of the Day

In 25min:
Clean and Jerk
2×2/40%, 2/55%, 2×1/70%, 1/78%, 1/83%, 1/88%, 3×1/90%

2 minute Transition

In 14min:
5 rounds of:
60 seconds of Double Unders
Rest 20 seconds
60 seconds of Muscle-ups
Rest 20 seconds

*Score 90% C&J, total DU reps and total MU reps.

Announcements
4th of July 5k–Mark your calendars friends! Our annual 5k is coming up in a couple of weeks! 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. 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 SNATCH (Expect to go RFH or work up to a 1RM). Sign up on Zen Planner or email G or Linds if you’d like to hop into a class this week!

Link Love
ReadDo Things That Suck, by Michele Letendre on Mentality WOD.
WatchMr. Power’s Pistols. I’m posting this video because a friend and fellow CrossFitter of mine is doing a fundraiser to enhance the PE program at the LA Charter High School where he works. He’s doing CrossFit with his kids and teaching them how to have an active and healthy lifestyle, which I think is awesome. The school doesn’t have much equipment or space, so he’s using his own money to build a rig and put together some other equipment for the program. Watch, and if you feel inclined to support him, even if only $10, I’m sure he and the kids would be super appreciative!
EatGlazed Pork Tenderloin, from Against All Grain.

Competitive Program
1. Snatch 2×2/40% 2/55% 1/70% 1/78%
1/83%
3×1/85%
Sn 1×2/75%
Sn 1×1/65%
2. C2B Pull Ups 15-10-5-10-15
3. Shoulder Touches 2-4-6-4-2ea

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