CrossFit Marina Kids 5:30pm
Adult Group Class 6:00pm
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
There is no additional rest between exercises.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Abmat Sit-ups
Just do a 400 run with that warm up. You'll make it up in the WOD...
Informal WOD time. If you're reading this you don't need to rest today... Show up at 1130 for a fun do-whatever-suits-you-workout. We'll be there for a little over an hour using the GHD's.
Today was a day to pay tribute to the sister of a Mike Ray of CF Flagstaff. Tina passed away just over a week ago and we did a WOD dedicated to her by CF San Diego. We increased the reps a little bit to prolong the bliss and it looked a little like this:
3 Rounds for time:
200m Sprint (with a tire drag on the 1st run!)
21 Slam Ball
15 Knees to Elbows
A good beat down was had by all, with the exception of the one sane person in the house, Diana, recovering from an eye procedure. She was content to watch us all thrash and flail while rowing 5K.
The solid work effort continued for a while with Mariah, JC and Paresh cooling down with some weighted Pull Ups. And I almost forgot the spontaneous women's gymnastic session that had a few of them upside down for a bit... crazy.
With a full three rounds of warm up! Have fun and make sure you're loosened up.
Don't pull a hammy!
Coach Glassman working on improving an overhead squat at the Union City cert. Remember, heels on the deck, arched back, head up (neutral).
15 Overhead Squats
30 Bench Presses (or Push Ups)
A good job was done by everyone, with the new guys representing well.
Then a couple hours later we were lucky to have Sage Burgener (trapped here by a few natives) stop in for almost four hours of Oly lifting clinic. Sage is a great Olympic weightlifter with a maturity and understanding of the coaching process well beyond her years. She ran us through the Burgener warm up, the Clean; then the Clean and Jerk.
We also had a few people get froggy and try the Snatch, again with Sage giving solid coaching and insight on actual performances in weightlifting competitions. It seemed like everyone had an opportunity to get some solid input from this inspiring young coach.
She was good enough to get eyes on each person and we went from group movements to individual efforts. From PVC, to bars with 22# to 135#, everyone had a chance to get multiple reps and good input. It was a fun time, with lots of learning. Thanks again to Sage for the effort (and Coach B. for letting her come up!).
If there was a sad part of the day it was the fact that we are losing one of our solid young Marines. Ryne, a vet who proudly served in Iraq, is getting out and moving to AZ. Our loss is definitely Arizona's gain. You'll be missed bud. Fair winds.
Crossfit Marina Kids Class 5:30pm
25- Weighted Walking Lunges
50- Single Jump rope
Adult Class 6:00 pm
Crossfit Marina Kids
200/400/200 meter run
Knees to Elbows
Split Jerk 3-2-2-2-1-1-1-1-1 reps.
Get a good dip and drive on this. Whether you're using a split or squat to receive the bar, make sure you get a good overhead lockout with your arms as you plant your feet. Once in the receiving position, step back with your front foot first, halfway, then bring the rear foot forward.
Any problems, dump the weight in a controlled manner in front of you.
Make sure and get a good three round warm up today, and have fun!