5@40%, 5@50%, 3@60%
5@65% 5@75% max@85
8 minute AMRAP
8 Barbell Lunge front rack 115/75
8 Chest to bar Pull ups
8 Push ups
Health is a large word. It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West
Mobility WOD 254
“You have to expect things of yourself before you can do them.”
– Michael Jordan
Mobility WOD 191
Paleo Detox Cleanse Shake
Toes to bar
“Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.” Swami Vivekananda
RECIPE OF THE DAY: Cocoa Brownies with Coconut Flour (More chocolate for V-Day)
2 x 9 @70% 5 @ 80%
9 Hang Power Snatch 135/95
40 double unders
6 Hang Power Snatch 135/95
40 double unders
3 Hang Power Snatch 135/95
40 double unders
“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course”
― Jacques-Yves Cousteau
Sebastian overhead walking lunge
Hang squat clean 15 min to max
5 rounds for time:
10 Hang squat clean 60% of max
15 Hand release push up
Coaches corner: If you want to learn a movement you 1st must commit to doing it:) A hang squat clean is not the same as a hang power clean followed be a squat. Develop your skills it is the way to reach an extremely high level of fitness.
“The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat.” Theodore Roosevelt
4 rounds for time:
50 Air squats
Melatonin laced relaxiation brownies. I think this is hilarious on many different levels
Gerat video. All the people in this video are 45+ years old.
In 9 min:
20 Double unders
5 Back Squats (225/155)
Squat deep and heavy…that is all….
As many rounds possible in 10 min:
50 Double unders
10 Squat snatch (135/95)
This is Mark Rippetoe, OG strength/powerlifting guru for crossfit. I know not many of you have every seen or heard him tak before but he is very knowledgeable on lifting heavy things up and putting them down, he is also hilarious and kind of crazy. Please enjoy this video and Im sorry to all the bikers out there
Every min on the min for 10 min
5 Toes 2 bar
Max reps Air squats
Work up to a 3 rep max, a 3 rep max is the most possible weight you can do 3 times. Not a light weight that warms the legs up for the 2nd part of the workout
I heard squats are bad for your knees……
Every minute on the minute for 8 min perform
15 KB swings (53/35)
Max reps Box Jumps (24/20)
This is gross
As many rounds possible in 8 min:
3 Power clean (155/105)
6 Ring dips
9 Air squats
Refresh, refresh, refresh. Crossfit has still not posted the first WOD for the CF Open. Its seeming like pretty much everyone who is signed up cannot make it on saturday to do it. Sooooo if you will be gone over the weekend you can do the WOD during open gym or during a class if it will not interfere with the rest of the class. Right now the plan was to do the workout on Saturday at 10am. If we do it on Sunday would anyone be able to make it then?
Newport beach crippler
30 Back squats (225/155)
Run 1 mile
Coaches corner: For the crippler choose a weight that is challenging but allows you to do multiple reps each time. It should not be 30 sets of 1. We will use the racks and if need be run multiple heats to complete the WOD
Sweet video. Good find Jayme
Check us out on screamin daily deals.com.Spread the word and send it too your friends.
Remember the St. Judes fundraiser is this Saturday at 10am. Its a $10 buy in and all money raised goes to St. Judes hospital. There will be both RX and scaled version of the WOD. Please come out and show support for a good cause and meet come new people.
Coach Ripp with good stuff as always on the squat
In case you dont know what that awesome thing is in the picture with Wade here is a video of Greg testing it out this afternoon after our workout
Ugly sweater workout on Wednesday get them ready I got a doosey
Saturday 9/5 WOD
5×3 Back Squat
Back Squat (aka Squat)…[mpg]
Confidence Booster: Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight, get stronger, move faster and feel better than ever your confidence will sky rocket.
Note: Labor Day (Monday) shortened schedule. Class will run at 5:30am, 9:00am and 6:30pm.
Also: As of Tuesday we have a new class M-F schedule: 5:30am, 9:30am, 10:30am, 12:00pm, 6:30pm. We expect to be adding M-F 6:30pm before the end of this month and probaly some 6:30am. Stay tuned.
Tim, Liesbet, Katie, Carter and Liam are going to Family Camp, Camp August. It’s our 4th year and one of the best family vacations we take. Check it out: CampAugust.com What are you doing for Labor Day? Take pictures and video and share them when you get back.
Tuesday 8/18 WOD
Back Squat 5×3
Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov], Midline Stability, Kelly Starrett, Pt I …[wmv][mov], Midline Stability, Kelly Starrett, Pt II…[wmv][mov], Midline Stability, Kelly Starrett, Pt III …[wmv][mov], Midline Stability, Kelly Starrett, Pt IV …[wmv][mov], Midline Stability Part VII, PNF Stretching, Kelly Starrett …[wmv][mov], Midline Stability: Muscles of the Pelvis, Kelly Starrett …[wmv][mov]
Tuesday 8/11 WOD “CrossFit Total”
Single Rep Maximum of Back Squat, Shoulder Press and Deadlift. The Total is the combined total of all of the lifts.
Coaches Corner: If you are new to the lifts, keep your weight withing a range that you allows you to do 2-5 repetitions. Don’t attempt a full maximum until you can maintain proper form throughout the lift.
Check out these videos from CrossFit Main site:
Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]
Press-Basic Positions, Mark Rippetoe…[wmv][mov]
Press-Hand Positions, Mark Rippetoe…[wmv][mov]
Press Instruction, Part I, Mark Rippetoe…[wmv][mov]
Press Instruction Part 2, Mark Rippetoe…[wmv][mov]
Press Instruction Part 3, Mark Rippetoe…[wmv][mov]
Press Posture Question, Mark Rippetoe…[wmv][mov]
Press Review, Mark Rippetoe…[wmv][mov]
Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe…[wmv][mov]
Deadlift Anatomy, Mark Rippetoe…[wmv][mov]
Deadlift Arm Position Lecture Clip…[mov][wmv]
Deadlift Back Angle, Mark Rippetoe …[wmv][mov]
Deadlift Cues, Pat Sherwood …[wmv][mov]
Deadlift Intro Lecture Clip…[wmv][mov]
Deadlift Setup, Mark Rippetoe …[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe…[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe…[wmv][mov]
Thursday 8/6 WOD ” Bear Complex
7x through the following sequence, the sequence equals one rep
1. Power Clean
2. Front Squat
4. Back Squat
Coaches Corner: The Bear Complex is done for load with the goal being to see how much you can lift in the last set. You may not set the bar down during your 7 reps. You can take time as needed to rest between rounds. Watch a Video Demonstration of The Bear Complex.
Back Squat 5×5