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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Push press 3-3-3-3-3-3-3 reps
Remember the dip and drive. Keep your torso as upright as you can when you go through the dip/drive movement and use the shrug of your traps to really help get momentum on the bar as it travels upward. Get a good lockout at the top and do not bend your knees as you finish the lift.
Make sure you get a good thorough warm up and have a great workout!
Rest Day!!
Take it easy on your weary bones.
Wake up!!!! The WOD will began at 8:15 so come out and get your stretch on at 8:00.
"Flithy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
OR
Complete in as few sets as possible: Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
95 pound Overhead squat, 75 reps
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
200 meter run
21 GHD Sit ups
5 Rounds
For Time:
Eva T. Working on her Front Squat.
REST DAY!!!!
"Pain Storm"
5-Deadlifts
5-Hang Power Cleans
5-Front Squats
5-Push Press
5- Back Squats
As many rounds in 15 minutes:
A little variety today; 'til the new Pull-Up Thingy gets farbed up!
As many rounds in 20 minutes as you can of:
50 Single Jump Rope reps
25 Walking Lunges
15 Push Press reps
Congrats you big losers! Looks like 24 pounds have collectively been shed so far. Let's see if this is just another fad diet... Not if you keep doing this stuff! Next weigh in date: 1-30-07.
Today, Cleans:
1-1-1-1-1-1-1-1-1-1 (ten sets of one; work to your max rep).
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups 
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Good news!!! The new spot will be open for business on Monday the 15th of January!
Blue kicked us out of her yard! If you have a minute, let us know you got this info so we know who to call and update. We'll do our best to make sure no one shows up to an empty yard.
The new location is 15641 Product Lane, A-5, Huntington Beach, CA 92649.
Rest, or else!
Meanwhile Brent continues his awesome performance at the Olympic lifting 
certification at Coach Burgener's. Pics to follow...
One word Brent, Burpees!
Also, here's a video of Aimee Anaya, a 2008 Olympic hopeful, working out during the seminar. Download MOV01328.AVI My form looked just like this only different...
"NIKI"
400 Meter Run
30 Push Press w/45lb bar
40 Weighted Sit ups
50 Walking lunges
4 rounds
Deadlift 5-5-5-5-5 reps
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
Talk about your tune up for Fran!
Rest Day!!
Great week now get some rest and we will see you in the morning.
400 Meter run
30 Air Squats
30 KB Swings
30 Ball Slams
15 Box Jumps
15 Knees to Elbows
10 Burpees
10 Back Extensions
10 HSPU or Shoulder Press
400 Meter run
For Time:
Eeeeeeasy day!
AFTER a good warm up...
Back Squats:
5 sets of 5 repetitions.
(see the B. Squat video under the "Olympic Lifting" header)
A fine friend with some good form.
Remember on the Back Squat:
- Head and C-Spine neutral
- Chest up, shoulders back and elbows up
- Don't lean too far forward coming up
- Keep the weight more on your heels than on your toes
- Toes pointed slightly out
- Feet not too far apart
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps
Happy New Year everyone!
We hope you had a great Christmas and didn't have too much to drink last night.
Lets's start it off right with a little Polar Bear WOD:
Must Have Stuff - layered clothing. under armor type, then BDU's and a sweatshirt. Good thick socks with your running shoes. We need you to be hot at the end of the warm-up. It'll all become crystal clear as soon as you start!
Here's the easy paced action:
3x:
Two laps in the pool (down and back - NO DIVING!)
400 Run
15 Ball Slams
15 Burpees
15 Thrusters
It's simple. Keep moving and stay warm. Move faster, stay warmer! No time challenge, just finish!!! Have fun!!!
After you finish - hot cocoa, coffee, bagels, fruit, pastries and champagne await!
