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You've heard it before but here's the classic case, "load the truck". If you don't piece the work out on this 
one you'll be toast in no time. This can be two hands, overhead, anyhow, as in Power Cleans to Push Jerks; or you can "do the right thing" and go as clean as possible on the form, full Squat Cleans the whole way.
Pick your weight (ok, we'll help pick your weight), your technique, then tear it up. Six a minute or better!
"Grace"
135 pound Clean and Jerk, 30 reps
A couple of old favorites!
(The WODs that is, Kari and Sean aren't that old!)
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
And the reps won't count if they're not full range of motion movements...
One or two rounds of warm up, then hit it like a drunk hockey player.
The Total...
We NEED the heavy days. But we have a lot of bodies and we HAVE to watch form. So get a good warm up and go for four attempts for each lift to find your max; IF you have been lifting a bit.
If you're newer we may have you try a lighter version of the same thing. If you have questions don't get on the bar without asking before you lift.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Now go get strong!
(Here's a pic of Brian MacKenzie doing some of his endurance coaching magic on some old guy's running form. What an incredible runner and coach Brian is. If you guys would like, we'll try and get Brian and Mike Collins up here for a day of awesome running drills and evaluation.)
"Nasty - Rainy - Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (or 21 Pull ups and 21 Dips)
135 pound Hang Power Cleans, 10 reps (or 95# for the ladies)
Take your time and get your squats deep. To a ball, if at all possible. Make sure your torso is upright and you're driving from your heels on those Hang Power Cleans. See you there!
Tonight there'll be workouts at 5:30, 6:30 and 7:00.
Ok, I had to leave town for this one. Still not quite comfortable enough with my masculinity maybe... (or
at a cert)
First though, some more stick time. No, not striking each other with expandable batons. Some of that good form work that we know you love so well. You get a warm up in, then some different movements with the PVC, then:
CrossFit DODGEBALL?!?!
For a smoke-fest instead of "points". You will have different colored balls (during the game not after). When you get hit with a certain color you do a corresponding exercise. Let's see who lasts the whole game!
Have fun and whatever you do, don't trash the place. It's a team thing so please be on time.
Dirty nasty @^&%$* Oly lifting day...
(and Matt's belly still sore from the L-Pulls! Nice job mister)
"Snatch this, buddy!"
Snatch 1-1-1-1-1-1-1 reps
a) no, you won't be getting the massive weight up today.
b) yes, you will be working on form, form, form, starting with PVC.
c) yes, you will be smoked if your technique is anywhere near legit. work on it!
We'll do the Burgener Warm Up 'til everyone's sweating, then we'll start piecing it together. Think about and really work on the main points of performance: good foot placement; driving from the heels with an upright torso; opening the hips completely; big shrug of the shoulders; keeping the arms straight until you're fully extended; elbows up and outside as you drop under; landing in a deep squat with the elbows locked and shoulders in the ears. The lift's not done until you're standing tall with your hips feet and the bar in the same plane!
It'll be raining, and it may be raining enough for us to be in boats. Either way we'll be working on rowing 
technique!
Four rounds for time:
Row 500 meters (or Run 400 if we get a hole in the clouds...)
Rest 2 minutes
Bring your towels!
There will be 5:30, 6:00 and 7:00 pm workouts tonight!
This looks interesting. As in, "this looks like it'll hurt in a couple days..."
So come share the fun!
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (or relatively heavy Shoulder Presses)
10 L Pull-ups (or solid Knees to Elbows)
15 Steps, Walking Lunge (or Walking Lunge... c'mon!)
"Happy Birthday to You..." Mike A. and Mariah are the B-day kids today. We can't reveal ages...
And the rest is easy!
Deadlift 1-1-1-1-1-1-1 reps
Do one set of three Ring Dips in between DL's. Just grease the groove. Get deep and lock out full at the top. Take your time, use SAFE FORM and GO HEAVY.
Check the F-man as he gets deep and keeps those heels down. Lock those elbows bro, shoulders in the ears! Great job.
A classic awaits!
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
This is gonna be fun.
There will be Kids' CrossFit at 0815 and 0915 today for the holiday from school.
And... there will be 5:30 pm, 6:00 pm and 7:00 pm workouts today in the evening. Come have fun.
Rest Day
Congratulations to the Marina girls' waterpolo team for their 1st place performance in the Palm Desert tournament this weekend.
Great job girls!
Alright you guys and dolls; it's a throwback to America's favorite pastime today.
(No, not the Knees to Elbows; but these are good ones and I wanted to throw Bob a quick prop, good job sir)
Most important too: please show up on time, or your team may have you warm the bench! 0800 or 0900 WODs
It's a baseball WOD folks. With a diamond and everything. You'll be runnin' bases, jumping, sliding (if you trip), and that old time ballpark favorite, Burpees... What?!
As many rounds as possible in 20 minutes of:
400m Run
15 Thrusters
15 Box Jumps
20 Sit Ups
10 Burpees
The best part is, the game is only 20 minutes long!
"Ha gug gug gug, blow me down!" - Popeye
Windy enough for ya? Blow on in and do a nice indoor bit of work today.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Your score is the number of reps for both exercises in all rounds.
If the building does not blow down before 1900, Brent will run the WOD then as well (7:00 pm)...
Argh! A long run!
If you aren't doing it at home you can try this on:
Five rounds:
Row 500
Run 400
Get a couple rounds of warm up and let 'er rip.
Filthy Fifty... nuff said.
For time:
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
Here's Nichole DeHart in a good lock-out of a Shoulder Press, with Coach Martin explaining the movement, at the CF Kids cert at Brand-X.
It's a glad-to-be-back Monday. 
A Pull Up extravaganza awaits:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Your score is the number of minutes completed.
Here's the cool crew from the Level II cert.
Brent will be "on station" for the 1900 workout tonight (7:00pm landlubbers).
Rest
Like Debbie, with a friend. Someone you can confide in.
It's been a little busy around here and we thank you all for your flexibility. We usualy upset the boat a couple times a year and this should do us for a while. The games will be the next biggie; on July 5th and 6th. Of course, most of you'll be going...
Denise and I went to the first new Level Two Certification, at CF HQ on Thursday and Friday. The standard is being raised in this community and we're proud to be a part of what is going on. We know it seems like we are form Nazi's some times but the benefits of correct line of
action work improves you in so many ways.
The chance to have our coaching critiqued by the HQ staff was, as always, outstanding. The cool thing this time was the group size and focus of the work. We really want you all to benefit from this. The measuring stick will be the games. I know those of us who go will represent (where represent = kick some @$$)!
Denise then flew back and went to the CrossFit Kids cert at CrossFit Brand X down in Ramona, with Mariah. They had an awesome time playing kids games and so you can expect some brutal dodge ball soon. Not! It's all fun.
We'll see you tomorrow!
MODIFY your weights today and make sure you do this with the max weight you can do with your BEST
form.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (or anything down to a bar as long as you look perfect doing it; and Squat Cleans if at all possible)
Ring dips (or bar dips or bench dips)
We'll see you in a couple days!
Start thinking form folks! We need it, we want it... so try and try again!
And you all look great tryin'.
Three Rounds For Time:
1000m Row
20- Push Press (gents 65lbs, ladies 45lbs)
3- Rope Climbs (or 6 Rope Pulls)
Be safe and don't try the rope climb unless you've done it before.
And Happy Birthday Debbie! 22 is it? Have a great day!
Here are some shenanigans at the CF Games. Cub reporter Jamie Vomvolakis interviews our PR gal.
Reminder - Brent will have a 7:00 pm workout today.
Miss us yet? OK we know, you thought it'd be an easy day off; NOT! Get in here and try this on for size.
3 Rounds for Time:
20 Knees to Elbows
50 Walking Lunges
20 Dips
And we miss you all!
There will be a 5:30 & 6:00pm Class.
What a surprise; "Michael" is Mike's favorite... Enjoy big boy!
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Abmat Sit-ups
Run the 800 or Row 1K for this (in case you're freezing in the morning...). Have fun!
There will be a 5:30,6:00 and 7:00pm Group workout.
Another "Choice" WOD day.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
A couple of you might still owe the Front Squat WOD.
Big news day. Please read all. 
Sort of a make up day today, and either or.
Most will do Front Squats:
Ten sets of one rep; 1-1-1-1-1-1-1-1-1-1.
Those who haven't done "Tabata Something Else" can hit that, with feeling!
AND...
Denise will be adding a 5:30 and 6:00 pm evening workout tonight. The Wednesday night class will be off this week.
Also...
We're adding a 7:00 pm class on MONDAY, TUESDAY and THURSDAY evening! This workout will be run by Brent. He has been a Level II certified CrossFit trainer for some time now and as most of you know has already been helping out quite a bit.
Denise will continue her Tuesday and Wednesday 5:30 and 6:00 pm workouts.
How's this for rest?
Have hammock, will relax.
Thanks to Susan R. for that nice shot.
You guys have a great day and we'll see you tomorrow, rain or shine!
Wet and wild weekend?! Ok maybe you're hunkered down inside with a book or a movie and a nap. Just 
get this out of your system (or into your system) before you veg out!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your score is your total of reps from all 32 intervals.
There will be a 5:30 & 6:00pm Gruop Workout!
Pick your weight but not your 
work...
It's a CFT-like metcon today.
As many rounds in twenty minutes of one chosen weight:
5 Back Squats
5 Shoulder Press
5 Deadlifts
Pick the heaviest weight that you can you can use for all three lifts (dumbells or bar), then hit it.
Have fun!
And No Kids' CrossFit today. School's around the corner.
A nice warm and quick WOD today! Kids' CF at 0800 and 0900 workouts.
The winners from yesterday's craziness. She actually did get me a beer later.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
The runs will be okay. You'll be dry.
Is there any question why there was a tie for first place in the fashion contest?
