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Freaky Friday?! New Years Eve boys and girls. Be careful out there and have an awesome time bringing in the new decade. You may need a little rest before you go out if you do this whole thing though.
Bull
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Workouts will be at 0800, 0900 and 1000.
Be safe!!
Still Holiday Schedule for you? Only a few more days of playtime before the big one, 2011. Will you rely on those temporary resolutions of will you keep at the grindstone? You know it's your hard work and tenacity that will pay off. There's been plenty of it around here to model after.
But there is a well deserved New Year's day of relaxation awaiting. A little Rose Parade and big bowl game watching to do. On New Year's Eve we'll hold workouts at 0800, 0900 and 1000. Come have a little fun.
And for today:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Watch the fatigued backs out there. Mod the weight or get something else from the chef!
A little bodyweight fun with friends. Warm up your upper body well for this too. Stay tight in these squats and get deep.
Tabata "Bottom to Bottom" Squat
Run 1 mile (or Row if it's pouring)
Clock starts for run on rising from last squat.
Keep up the great efforts on form! Fully opened hip, shoulders "finishing" at the top, arms just starting to pull under the bar, feet moving to the landing position. That's what we're talking about!
Enough rest, a nice slow lift day under your belt without too much soreness? Time to focus on form, as we pay some tribute.
75 pound Power snatch, 75 reps for time.
And to reiterate (with the corrected link...) think mobility! Get it before (dynamic and fluid warm up movements), as well as after (slower, longer duration and static stretches) your workouts.
Oly lifting at 1830.
Thorough warm up; good lift sets; keep those numbers! They'll be a distant "former" PR before you know it.
Back Squat 3-3-3-3-3 reps
As always, make sure and spend a little meditation time with your joints... m-o-b-i-l-i-t-y
Hope your Boxing Day was a good one too!
Didn't get that gift you really wanted? It's NOT re-gifting if you drop that item in the bag to be sent to our troops in Afghanistan and Iraq! Or you can stand in those long lines...
Enjoy the day and get back onto some type of nutritional track. See some sugar and flour, run away.
See you soon!
Merry Christmas!!
We hope you have a restful and joyous day with family and friends. Enjoy the long weekend. To all of you away with family for the holidays have a great time and safe travels. Know you are missed.
We are blessed to have each of you in our lives. If a person ever questioned the existence of a higher power all they need to do is meet the people of this box.
UPDATE!
"For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Prince of Peace."
And...
Congratulations Jimmy and Sarah! Wyatt James Newton, 8 pounds 2 ounces (yeah squats!). Came into the world at 0309 hours this Christmas Day. Welcome Wyatt!
Merry Christmas Eve!
Workouts will run at 0800 and 0900 today.
Do not bring sugar!
We'll have a couple options today:
1) A nice, light and quick Twelve Days of Christmas
2) A nice, devastating "nutcracker" of a Twelve Days of Christmas (NO modifications allowed).
See you there!
Nice work on the deads yesterday too. Most of your form out there was solid: bar close to the legs, straight back, neutral cervical spine, good grip width, all of it!
Update:
Check your work!
Version 1... (with times for most)
And the Nutcracker...
And kudos to Mike R. for working up his own special version of an incredibly hard 6 rounds of all twelve days. Ironman!
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
We just got a shot of the Anderson hide away with this Weather Service description of a perfect white Christmas... a well deserved skiers paradise.
"Mammoth Mountain received 21” of snow in the last 24 hours. Since Friday, the storm total is 10½ - 15½ feet. Mammoth has been named by skiinfo.com for having the most snow for any ski resort in the world, and also broke the December snowfall record. Conditions for the remainder of the year will be nothing short of epic!"
That should motivate some of you for the coming ski trip! And for us flat-landers today:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
Shorter WOD time frame, longer warm up... Row yourself warm and cheer on the few folks who are completing their 100K challenge.
Three rounds of:
10 Weighted pull-ups
30 Back extensions
In his season celebrating religion, it's not surprising to see so much sent by the Devil! Watch what you celebrate with!
Here's a shot of Tom out for a walk while on vacation.
Oly lifts at 1830!
Christmas week schedule!
Monday through Thursday: Regular hours
Friday: (Christmas Eve) 0800 and 0900 WODs
Saturday: Closed - Merry Christmas!!
Today's a slow-lift first day back. Do your mobility work and get warmed up thoroughly before tossing the weight around.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
A weekend to get fired up and motivated for future athletic goals and... the last week of shopping! Either way you'll need rest and hydration so relax and regroup today.
We'd like to thank Greg Amundson again for his presentation yesterday. As one of the earliest CrossFitters he has something few other motivational speakers have, credibility developed through interestng, relevant experience. His speaking style is easy to listen to. It was great to see friends from all over Southern CA too, as always.
See you tomorrow!
It's been a hard week. Holidays are coming though! Today will be short and sweet. Just stay dry on the way in.
Huge congratulations to Randy and Jenn on their engagement! What a place to do it too. Randy you're killin' us guys with the romance points bub.
And then it's Greg Amundson...! Check in and grab a cup after 10:00 am and Greg's presentation starts at 11:00 sharp.
Here are the top and bottom of the hip extension represented well by the boys.
For those of you coming to join us for Greg Amundson's visit!
Important note: We will start registration at 1000 and the presentation starts at 1100 sharp.
As for the daily grind, watch yourselves on this dose. Pick your weight carefully and remember to keep a straight back on those GHD sit ups. You should be straightening your leg and bending up at the hip, NOT flexing your torso forward like an old elementary school sit up.
Three rounds of:
10 Deadlifts
30 GHD Situps
Today's a pick-your-time day. Do whole rounds, but pick a target time (15, 20, 25, 30, 35...) and finish your last round closest to that time, whether you've passed it or not.
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
There will be no 0700 workout this Friday morning the 17th.
Two holiday military support projects have been mentioned recently and I wanted to bring them up to you all because they are worthwhile. The first is an effort for Army and Marine units. There is a bag by the sign in book and a flyer above it on the board requesting simple geedunk and personal items to help the troops through the winter. Here's the text of the flyer: Download Chrismas for Military
A second effort is completely cool and takes only a little time, check it out, three easy steps: Let's Say Thanks
Thank you!
What a job yesterday! Nice efforts on form and constant work pace. This is a slower piece with a more variable load. MAKE SURE you have a spot if you're benching anything heavy and don't use collars on the bench.
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
Let's hear it for the folks in the C2 rowing crew. Many are within 10k of their goal of 100,000m between Thanksgiving and Christmas. Finish strong guys, you make us proud!
Exactly like the 12 Days of Christmas, but different.
The Filthy Fifty
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
It's come to our attention that there are more and more incredible paleo or paleo-zone choices available out in our local restaurants. Maybe it's just that we've been looking more, but if you find a place that has great and healthy dishes, give us a review! Email it or post it up in comments and we'll feature the places and the meals with the WOD posts.
First up I'm going to lead with a dish that someone recently turned us on to. The Hibachi Chicken and Beef at the Kibuki restaurant in Bella Terra earns a solid five out of five. Looked like a perfect mix of veggies, bird and beef on a sizzling platter; and the tasters all gave thumbs up. Easily enough for two in that dish. You can't go wrong with their tuna sashimi either.
Remember -
Make sure your name's on the board if you'd like to join us for the session with Greg Amundson on Saturday; OR you can email me and let me know you're coming. It's free and all are welcome! See you there.
Oly lifting at 1830...
Nice and easy today. You may notice the festive holiday spirit even, like Saturday! Ray was diggin' it here.
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
And the old man (not Ray!) hit Saturday's work yesterday, as billed with the 20# vest: 385#/12:21/34:04 33 reps of each.
Rest, recover, hydrate, read a little about some cool nutrition options.
See you in the AM...
Don't forget to shoot us an email OR put your name on the board if you'd like to join us for the free presentation by Greg Amundson next weekend (more info and a flyer in Events). Spread the word!
What are you doing today, a little shopping, putting up the tree, more decorating, laying the yule log? Why not start your day with a little fun and a WOD?
Today teams of three or four will have multi-event fun! Never have three workouts in one day been so fun... Kidding, but we do want to celebrate the season with you jamokes.
0800 and 0900, get in here!
Remember to check the Events link for info on Greg Amundson's visit next Saturday! We need a head count by Monday so please put your name on the board or shoot us an email if you want to some to this fun, free event.
Christmas is coming up fast, are you ready? Stay ahead of the curve with a good metcon. And if you haven't started shopping, get on it soon!
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Congrats to Blair on her Deadlift PR yesterday. Nice 315 girl!
You guys have been awesome with the modifications this week. Sore is okay, nobody has augured, in and everyone's hangin', even though we tried to crack PK the other day. Couldn't keep a good man down!
Seems Caprice has been holding back with her ninja skills. Danced around a bit on her hands yesterday. Nice work young lady.
Today, a different challenge.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Here's a short Scientific American article on the fun we face with our "modernized" (aka high glycemic index) modern diets. Simply put: "saturated fats may ultimately be neutral compared with processed carbs and sugars such as those found in cereals, breads, pasta and cookies" (Download Scientific American Carbs Against Cardio).
Oly lifting at 1830!
Okay he's been here for a few days but hey, his peeps have been understandably busy so the photos took a while. Give a big welcome to Andrew T.! Proud daddy Mike will be learning a little about sleep schedules so take it easy on him; and all our best to Mrs. Tolbert of course!
New parents and others can get a little loose with this:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
The rolls will be epic!
Check the events link for info on the upcoming free seminar with Greg Amundson. The 18th will be a great morning reviewing positive goal setting strategies.
There might be a couple sore folks out there today ("ten rounds?!"). So if you didn't use a little moderation yesterday, you may want to bust it out today. It'll keep you happy like Crystal.
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Oly lifting at 1830!
Modify you! This is a good start to the week, if you live in Sparta... The rest of you humans will be doing a lower number of rounds. Normally we joke that you shouldn't do the math before starting your WOD. Today, do the math...
For Army Captain David Thompson; rest in peace sir.
X rounds for time of:
15 ft Rope Climb, 1 ascent (starting from a seated position)
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Big ups to Randy, 1st place in his weight class this weekend; and to Bill, 3rd place in his weight class at the meet. Good job guys.
Check the events link for info on the upcoming free seminar with Greg Amundson. The 18th will be a great morning reviewing positive goal setting strategies.
Crazy day yesterday. Hard to describe how motivating it is to watch your folks try new stuff and do well at it. Bill and Randy made us way proud as they jumped in to the lifting meet. Over twenty lifters came from all around Southern CA with their coaches to try their hands in the various weight classes.
None of it could have happened without Brian W. and Edgar hangin' out and tossing weights on the bar for each and every lift. Thank you guys.
Here Bill's messin' around with something like two hundred pounds, pulling himself under the bar, his hook grip transitioning as the bar becomes weightless and he whips his elbows around and drops under it. Nice Christmas colored weights too dude.
Randy hit the jerks like he does in his workouts, fast and sure. It's one thing to lift it in your casual workout, another to nail it when you can hear a pin drop and sixty of your closest friends are watching your every move.
Rest up, stretch and hydrate everyone. We'll see you manana.
It's here! Don't miss the USAW Oly meet that starts at 1000. Female weigh in at 0800, males at 0900, the lifting starting at @1000 with the females first. Bring your USAW membership cards/numbers and we'll see you here!
Regular WODs will run at 0800 and 0900 as usual; and run it will be, as run intervals will be the fare. No napping in between like these guys.
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Tabata-Lotta: Four minutes, eight work sets, 20 seconds each. Followed by one minute rest, then the next set.
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbell
Saturday's lift schedule:
USAW meet weigh ins at 0800 for females, 0900 for males. Then lifting begins at 1000 for the females and should start at 1100 for males.
CFM normal wod times still taking place at 0800 and 0900.
It's like a reunion seeing some of these benchmark WODs come around. Enjoy the fast beat downs. And like they do in the Tiny Football League, "don't forget to stretch!"
Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Oly lifting at 1830! Last tune up before the meet (no singlet required Jeb).
