Monday, September 17th, 2012

Workout of the Day

“Fight Gone Bad”
3 Rounds of:
Wall Ball (20/14lb)
Sumo Deadlift High-Pull (75/55lb)
Box Jump (20″)
Push-press (75/55lb)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Link Love
Watch – Coach Greg Glassman at the National College (January 6, 2009)
Part 1 - video [wmv] [mov]
Part 2 - video [wmv] [mov]
Part 3 (Q&A 1) - video [wmv] [mov]
Part 4 (Q&A 2) - video [wmv] [mov]

Eat- Simple Crab Salad

Random Internet Awesomeness

Alicia Keys is now a CrossFit’r, “Getting it in!!! Xfit is hard!!!! (lovin it in a weird kinda way) http://instagr.am/p/PkyhXRQFnA/”

Funny.

Pink Bra Tour
The Barbells for Boobs team have been throwing Amazing Grace events for 3 years now. Last year they embarked in a cross country tour, stopping at CrossFit gyms all over the map to promote their message of breast cancer awareness. This year CrossFit Costa Mesa is honored to be picked as the official tour stop in Orange County. We’re kicking the tour off at our gym and we need your support!

More info HERE

Competitor Program
Jerk Technique Work
Dip to stop 2-3×10
Dip to change direction w/ 1sec pause 2-3×8
Bottom of dip to full jerk w/ 1sec pause 2-3×6
KB jerks 4-5x4ea arm
KB push jerk + ½ squat jerk + squat jerk 6-7×2+2ea
Strength/Hypertrophy
Bench 10×5/60% w/ 45 sec rest
Hand Stand Push Ups3-4×8-12 w/ 45sec
Push-ups 3-4×8-12 w/ 45 sec rest
Barbell Curls 3-4×10-12 w/ 45 sec
Dumbbell Rotational Curls 3-4×10-12 w/ 45 sec
Iso Core
Prone Plank or Pillar w/ Knees Bent or Legs Straight 1min
Supine Plank or Pillar w/ Knees Bent or Legs Straight 1min
Oblique Plank or Pillar w/ Knees Bent or Legs Straight 30sec
Stretch 5-15min