Tuesday, September 25th, 2012
Workout of the Day
“Gillian”
7 Rounds for weight of:
1 Power Snatch
1 Snatch Push Press
1 Overhead Squat
Each round is comprised of 7 rotations through this complex. The bar is not to be set down and when repeating the cycle should be touch and go at the bottom. Shoot for maximal load while maintaining proper form.
Rest between rounds, 25 minute cap
Session Notes: G
This workout was created by Max and named after our very own Gillian. She doesn’t really enjoy barbell complexes, nor does she really favor the three movements within this complex. That’s just how we do it at CrossFit Costa Mesa, we challenge our members and coaches alike with movements and workouts that expose and improve our weaknesses instead of playing always to our strengths. This is the pursuit of fitness.
Link Love
Eat – Slow Cooker Short Ribs
Watch – “Powerlifting Jumps” with Shane Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]
Barbells for Boobs Fundraising Update
As we went to press tonight with the blog CrossFit Costa Mesa has raised $9296, our most successful fundraising effort to date!
Muscle-up Club!
Muscle-up Club: Mina from CrossFit Costa Mesa on Vimeo.
!!! Important Schedule Change !!!
Pink Bra Tour – This Friday, September 28th we will only have 6am, 7am, 8am, 9am and 12pm classes in preparation for the Barbells for Boobs Pink Bra Tour Kick-Off Event at 7pm that night. This is going to be a huge event for a great nonprofit so come early and get ready for a good time. Everyone is welcome even if they have never done CrossFit so invite your friends and family to join. 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!
For more info on how you can support Barbells for Boobs visit this link HERE
Competitor Program
Clean Technique
1-2x10ea on a 2-2-2 tempo
ground to knee
knee to explosion
explosion to full ext.
full ext. to muscle clean
full ext. to shrug clean
2-3x6ea
explosion to high pull
explosion to power clean
explosion to 2/3 clean
explosion to full clean
knee to high pull
knee to power clean
knee to 2/3 clean
knee to full clean
Back Squat 10×5/70% w/ 45sec rest
Single Leg Squat (Holding Pole) 3-4×8-12 w/ 45sec rest
Lateral Lunge 3-4×8-12w/ 45sec rest
DB Over Head or Front Squat Step Up (Box at 90 degree) 3-4×8-12 w/ 45sec rest
Transvers Lunge 3-4×8-12 w/ 45sec rest
Knees to Elbows or Leg
Swings 3-4×10-12 w/ 45sec rest
Turkish Sit Up or Turkish Get Up 3-4×8-12 w/ 45sec rest
V-Ups (Arm Straight or on Elbows) 3-4×10-12 w/ 45sec rest
Reverse Leg Swing3-4×8-12 w/ 45sec rest
Seated or Standing Calf Raise Tabata (4 to 8 Rounds) or 3-4x Failure w/ 45sec rest
Stretch 5-15min
