December 12th 2009
Me with super-coach Kelly Starrett
40 Abmat Sit-ups
40 Abmat Back Hyper Extensions
30 Knees to Elbows
30 KB Swings
20 V-ups
20 Tuck Jumps over a cone
For time
October 29th 2009
Sweet Shirt
“Bodyweight Gone Bad”
FGB style WOD. 3 rds with a one minute break between rounds. Do as many reps in one minute then move to the next station.
3 rounds of:
Knees to elbows (Scale to pick your knees up as high as possible)
Pistols (Scale to assisted pistols with a ball and a support)
Rows
Double unders
Burpees
Rest 1 minute between rounds
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The Vulcan is in a little over a week. Let me know who is running it. I’m fricken pumped.
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“Si Vis Pacem Para Bellvm” – “If you want peace then prepare for war”
What does this phrase mean to you.
September 19th 2009
WU: 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, all for 2 rds
WOD: 800m run
Perform all exercises in any order:
25 burpees
25 tuck jumps
25 ring push-ups
25 knees to elbows
25 thrusters 75/55
25 hanging power cleans 75/55
25 V-ups
25 pull-ups or 50 Jumping Pull-ups
800 m run
For time
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34. God loves you because of who God is, not because of anything you did or didn’t do.
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The greatest compliment we can receive is for CrossFit Scars athletes to refer others to us. We have referral cards available to hand out to those you know and don’t know. Help us spread the word and make CrossFit Scars the place to be. Thanks- Justin & Abel
Sept 7th 2009
WU: Stretch out; Pick a partner or use a friend that you may have brought and watch each other go through a few push-ups, squats, pull-ups, and push presses. Pick out things that they have to work on or help them do it correctly.
WOD: Friend WOD
21-15-9 of
squats
push-ups (Modify if needed)
sit-ups
“CFS Athletes WOD”
21-15-9 of
95/ 65# front squat
K2E
Post times to comments.
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27. “Always choose life.”
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If you would like to receive the CrossFit Scars Newsletter please send your email to justinscarsella@gmail.com.
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Special “Salmon” colored race shirt orders due by Friday Spet. 11th.
July 22nd and 23rd 2009
WU: Stretch out; play on the rings: do or attempt pull-ups; jumping PU; K2E, L-Sits, etc.
WOD: AMRAP in 20 mins of:
20 Push-ups
20 Lunges;
20 Knees to Elbows (K2E)
200m run
Post rounds completed to comments.
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The 8:30 am class will be moved to 8 am next week.
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10. When it comes to chocolate resistance is futile.
June 24th and 25th 2009
Looking Good on the Pose Running, Guys
WU: Stretch; Attempt full ROM Pull-ups; Kipping with PVC Pipe drills; Try Kip swing on rings
Skill: Good Mornings
WOD: 3 rds for time of:
20 Abmat Sit-ups
20 KB Swings 45/30
20 K2E
20 Good Mornings 45/35
Scaled WOD:
3 rds for time of
12 Abmat Sit-ups
12 KB Swings 30/13
12 Jumping Knee Tucks
12 Good Mornings with PVC Pipe
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One week to go on the Nutrition Challenge. Stay Strong
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.
May 13th and 14th 2009
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
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Don’t forget to RSVP for the Picinic!
