December 8th 2009
Welcome to the Fam, Kim!
We will do a mini Seminar on MLS- Mid-Line Stabilization
Deadlift 5×3x2×1x1×1
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We will discuss the day of the Christmas Party in the morning! See you then.
October 22nd 2009
The rain felt good that day.
5 rds for time of
5 Deadlift @ 275#/ 185#
10 Burpees
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Click here for a mens version video of this WOD from the CrossFit Games 2008.
Click here for the Womens Version.
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September 23rd and 24th 2009
WU: 15 Push-ups, 15 Squatting Box Jumps, 15 V-ups
WOD: Max reps in 2 minutes of Suicide Sprints, Deadlift (225#/155), burpees
2 minutes of rest between exercises.
Post scores to comments
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36. Growing old beats the alternative- dying young
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We are going to be postponing the 8:30 am class until further notice. There are not enough people to fill the class.
Sept 9th and 10th 2009
WU: Stretch, do 30 squats, practice box jumps, and do 30 SDHP
WOD: Deadlift 5×5x5×5x5
Post loads to comments
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29. What other people think of you is none of your business.
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Special “Salmon” colored race shirt orders due by Friday Sept. 11th
Saturday August 22nd 2009
WU: Stretch; go for a 4 minute run covering as much distance as possible;
WOD: CrossFit Total
Backsquat x1
Press x 1
Deadlift x1
Post Total to comments.
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23. Be eccentric now. Don’t wait for old age to wear purple.
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No evening class on Thursday Aug 27th.
No Class on Saturday Aug 29th.
August 5th and 6th 2009
WU: Do 20 chest to the floor push-ups in as few sets as possible; review your squat technique with 20 slow squats facing the wall;
SKILL: Reviewing the deadlift
WOD: 15 deadlifts @ 205 # / 145 #
1 Burpee
13 DL
3 Burpees
11 DL
5 Burpees
9 DL
7 Burpees
7 DL
9 Burpees
5 DL
11 Burpees
3 DL
13 Burpees
1 DL
15 Burpees
For time
Compare to 2/16/09
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16. Take a deep breath. It calms the mind.
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Next week the early morning class moves to 5:30am and the Tuesday Night class moves to 7pm
June 17th and 18th 2009
Must of been a good one
WU: Stretch out; Do warm-up sets of press, backsquat and deadlift.
WOD: “CFT” or “CrossFit Total”
Deadlift 1
Backsquat 1
Press 1
Add up your totals for your CFT
Post totals to comments
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13 days to go in the nutriton challenge. Check out this video on why you should eat meat for your protein source. (thanks to crossfit.com)
June 8th and 9th 2009
Brought down by "Diane"
WU: Stretch; hang from the rings in a deadhang for a total of 1 min; try hanging and lift your legs into an L- position.
WOD: Deadlift 3×3x3×3x3
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23 more days to go in the nutrition challenge. I hope everyone enjoyed their weekend especially if you had a cheat day.
Saturday June 6th 2009
Abel's Zoned Breakfast in Cali!
WU: Stretch; do samson stretch for 30 secs on each leg; attempt full pull-ups; do a couple warm-up deadlift sets;
WOD: 400 m run;
3 rds of: 15 K2E
15 Jumping Pull-ups;
10 Deadlifts @ 1.5 x BW
400 m run;
for time
Post time, load, mods to comments;
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24 more days to go in the Nutrition Challenge!
I know may people will use their 24 hour cheat period this weekend- Enjoy!
Send in your accountability sheets by email or in person this weekend. (apps@crossfitscars.com- this will go to me and Abel)
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Thanks Tullie for training with me for a whole year. Looking forward to you kicking ass again for another year.
April 15 and 16th 2009
WU: Stretch out
Do 20 Abmat SU (butterfly); 10 squats each with 10 second isometric hold at the bottom;
WOD: “Diane”
RX’d is 21-15-9 of 225# Deadlift; HSPU (Handstand Push-ups) for time
Scaled WOD:
21-15-9 of
Pick your deadlift weight 45# to 225#
Push-ups: on the knees; toes; feet on chair; feet on chair and hips bent;
Post your time and scaling
Looking cool in the shades
