National Spare Your Shoulders Day (some of you trashed 'em this weekend?). So...
Four rounds for time of:
Run 400 meters
Use a butt ball or a box, but hit the BOTTOM AND THE TOP of each squat. It's as important for us that you open that hip, standing tall at the top, as it is that you nail that deep squat. Have fun on the waddles, I mean runs!
**There will be a Friday 6:00pm Group workout.**
Form was their business, and business was good...
Thanks to all who came to CFNB's affiliate gathering yesterday. You motivated us and made us proud. Proud that you didn't get into that one-shot-of-Patron-per-muscle-up contest. Just kidding, even that was an impressive display; of liver function!
And was that Bryan doing one pinkie pull ups?!
Today we ask you to come join us in a fund raising effort for two very worthy causes. Athletes for a Cure promotes research into the treatments and a possible cure for prostate cancer. The Wounded Warrior Project provides vital support for families of injured military members while they go through their medical treatments, often far from home.
We will have a WOD at 0800 at our shop for those who can't make it, but if you have the time, we'd love to see you at CrossFit Newport Beach at 1000 as they host this month's Affiliate get-together and the FGB fundraiser and barbeque.
If you can't make it there, be at Marina at 0800, Denise will have you do -
Six rounds for time of:
4 Pull Ups
8 Push Ups
10 Heavy Shoulder Press (with DB's)
15 Walking Lunges
Either way, have a fun WOD and have a great weekend!
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling and Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Been a long time since we've seen this. Hold it close to the plate or try it like a fishin' pole, you'll still get yours. Have fun!
Something you never seem to get enough of, stick time.
Snatch 135 pounds, 30 reps
Since there are a very few who can do the RX'd version of this we're going to have the following for our WOD:
"Broomstick Mile" modified
400m Run x 4
25 reps of PVC / light bar Snatch following each run.
This will hammer that movement home.
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 Double unders
Sell out or pace it, just keep moving. Go Pat!
Also, there will be a workout at 6:00 PM today!
135 pound Clean and Jerk, 30 reps
This is known as a "two hands, overhead anyhow" event. You MUST lock out your arms/elbows at the top with straight legs and hips open. How you get there is up to you; squat clean, power clean, etc.
Just MAKE SURE that you watch your form for safety, even more toward the end of your WOD.
And there will be a 6:00pm workout today.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (Abmat)
Little teeny tiny reminder: USE GOOD FORM ON THE GHD! LOCK YOUR FEET IN AFTER CHECKING THE FOOT PADS ARE SECURED! REST USING THE HAND GRIPS ONLY OR DISMOUNT THE GHD.
Now go have fun.
**There will be a 6:00pm Thursday floater class**
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
"But it's only eight minutes..." okay, make it five, or four!
Will you "sell out" and hit it like an animal from the start, or will you "game it" and piece the work out in sub maximal portions? Or try something new maybe, like going slower but doing all the sets unbroken.
And no big breakfasts for cryin' out loud!
**There will be a 6:00pm Thursday Class**
So tonight's the night. The final night before the pinning of the new Chief Petty Officers. No BS safety stand down here folks, just hit it. The slugs will be going through 20 odd hours of pure fun a$$ kicking to finish off their two month initiation to the Mess.
To Hospital Corpsman Chief Petty Officer Scary Joe (aka Wedge Donovan), you're here brother. Do the "shoes" in the community proud. You are one of a few.
And thanks to CrossFit HQ for:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
WATCH your form on the Power Cleans (or the modified version). Get good elbow lock out and chest to the deck on the Push Ups and squat to a ball if you need it. And make sure to open the hip all the way at the top of the Squat (thanks Alissa!).
Here's a link to a piece of what the CPO tradition is about: the Officers run the ship/command, the Chiefs make it run. The last Chief Petty Officer initiation aboard the USS Constellation before she was decommissioned... "and always put your troops before you".
*There will be a Thursday 6:00pm Class*
As many rounds as you can do in 20 minutes of:
4 "Plate" Push Ups (switch hands on the plate on each push up, one on the plate, one on the ground)
6 Knees to Elbows
8 Broad Jumps
200m Run With Plate
And a huge congratulations to Frank and Kelsey! Tied the knot at the beach Friday evening. Best wishes to you both and may you have many happy and healthy years together!
Remember: At 1100 Jeff Alexander will be presenting his Knee Matrix Workshop for a $50 fee. Trigger point therapy at its "most functional". Come on by!
What a memory, 9-11. Please take a moment and put it in perspective. Some are still realizing the significance of that day, those events.
Whatever context you view it in, events like this challenge our ability to adapt. Each of us needs our health for the unseen obstacles life presents us with.
We hope to honor in some small way the innocent lives lost that day. A hero WOD:
2 Muscle Ups
4 Handstand Push Ups (or heavy Shoulder Press)
8 KB Swings (2 Pood RX'd)
As many rounds as possible in 20 minutes.
**There will be a 6pm Class**
Today we'll have a benchmark WOD to hit. Like others, not a light weight piece. And like those others we want you to do it safely and with good form. To try and put you in a good frame of mind for it we ask you to consider some military athletes who also use this "functional fitness".
A local sailor, Michael Monsoor, passed away while serving in the gulf. You may have heard of him, his family lives in OC and his brother is a Tustin policeman. This video sheds a little light on the "fire-in-the-gut" that he possesed. We see some of that tenacity in you guys almost every day.
Please watch it when you have the time; then lets do this:
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
See you there!
And remember next weekend Jeff Alexander will be here with his Trigger Point Therapies workshop on Saturday at 1100.
He will be focusing on the knee. Jeff's product is science based, professionaly delivered and truly, "good for what ails you".
Four rounds for time of:
10 Pull Ups
20 Med Ball Cleans - (full a$$-all-the-way-down squat cleans thank you!)
30 Walking Lunges
Do it before it gets hot!
And what's this at 0900, a big group nap? Is this "modified for all"?
Oh, and we've resupplied the first aid kit so cut loose!!
Hmmm, it's almost like there's a pattern developing here. Like someone wants you to work on - form.
Deadlift 3-3-3-3-3 reps
'Cause you know you're not gettin' your massive one rep max on these sets-of-three after two good heavy days. Watch your good back position, don't rip the bar from the deck.
And have fun!
More of the delicate lifts!
Let's hear some of the requisite grunting and groaning. Just make sure you have a nice back arch, chest up and get DEEP enough to call 'em Squats.
And HUGE congrats to Darren and Erin. First, the easy stuff, Darren graduated from the Fire Academy as you saw in the comments below and is working for the Vista Fire Department as a paramedic/firefighter. Cool!
Erin however, is working on a baby, due on 11 February, 2009. Congratulations you two. We wish you the best!
And on the second day, they lifted.
Push Jerk 3-3-3-3-3 reps
Drop under it, fast! Keep that torso upright as possible and open the hip violently. Lock your elbows out as you're hitting the landing.
And keep your arms locked out with the weight overhead until you're standing up. The lift is complete when your hips, feet and the bar are all in line and the bar hasn't moved for a second.
Blue made it a true Labor Day yesterday.