CrossFit Scars » k2e

December 12th 2009

J.Scars — Fri, 11 Dec 2009 15:43:54 +0000

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

J.Scars — Thu, 29 Oct 2009 03:43:31 +0000

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

J.Scars — Fri, 18 Sep 2009 19:20:53 +0000

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

J.Scars — Mon, 07 Sep 2009 05:07:08 +0000

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

J.Scars — Wed, 22 Jul 2009 12:14:16 +0000

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

J.Scars — Wed, 24 Jun 2009 03:34:51 +0000

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

J.Scars — Fri, 05 Jun 2009 14:36:25 +0000

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

J.Scars — Wed, 13 May 2009 13:08:16 +0000

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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