Friday, February 15, 2013

Overhead squats - Katelyn

Overhead squats – Katelyn

Workout of the Day

Warm up
3-5 Min jump rope
15 Sit-ups
15 Air squats

Strength
Back squats 5 x 3 (heavier than last week)

Conditioning
Courtesy of CrossFit One World
50 Shoulder to overhead (135 / 95 lbs)
*Every time you put the bar down, do 20 lunge steps (10 each leg). 

The man who wins, is the man who thinks he can. -Vince Lombardi

Remember to sign up for the CrossFit Games Open!

Thursday, February 14, 2013

Kendrick slamming balls

Kendrick slamming balls

Workout of the Day

Warm up
Group mobility
Medicine ball drills

Skill
For 15 minutes, work on something you’ve been struggling with

Conditioning
20 Min AMRAP
5 Power cleans (145 / 100 lbs)
10 Toes to bar
15 Wall-balls (20 / 14 lbs)

Life can only be understood backwards, but it must be lived forward. – Soren Kierkegaard

Read this on Orange Coast CrossFit’s site the other day:

Cherry Picking

Cherry picking in our Crossfit world is selecting whether or not you will come based on the workout that’s put out. Athletes “cherry picking” choose whether or not to workout based on their own capabilities, fears, or dislike of movements to name a few reasons. The result is always the same, stagnant progress in your evolution in fitness and as an athlete, as well as hindering the common goal: general physical preparedness!  Cherry picking is exactly where you will find plateau’s in your journey!

Common Cherry Picking:

“That looks hard, I’m not going!”
“I’ve never done that, I’ll skip today!”
“Are you kidding me! I can’t do that!”
“Weightlifting? I don’t want to get big!”
“I don’t like running, I’m not going”

I challenge all of you, to not cherry pick workouts you deem unready for, uncomfortable with or know you just won’t enjoy.  It is in these workouts where you truly gain the most to include mental strength!  I challenge you to attack an area you do not enjoy or an area where you are weaker and attack it with positive energy, belief in yourself and a powerful will to overcome that battle, I promise the results are well worth it.

Wednesday, February 13, 2013

Hoodies are in!

Hoodies are in!

Workout of the Day

Warm up
Row 500 m or Jump Rope for 3 min
Group mobility

Strength
In 15 minutes, establish a heavy Hang Power Snatch

Conditioning
21-15-9
Overhead squats
Ball-slams
Ring dips

“What you get by achieving your goals is not as important as what you become by achieving your goals.” -Henry David Thoreau

Tuesday, February 12, 2013

Charlie practicing levitation

Charlie practicing levitation

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
EMOM for 10 min do 3 Deadlifts @ 70% of 1RM

Conditioning
12 Min AMRAP
9 Handstand push-ups
18 Pull-ups
36 Double-unders
*If you do not have handstand push-ups, sub w hand release deficit push-ups
**Sub pull-ups with banded pull-ups or ring rows

If it is important enough to you, you will find a way. If it is not, you will find an excuse.

This is making the rounds on the web, and since I agree with pretty much all of it, I thought I’d share: Top 11 Biggest Lies of Mainstream Nutrition

Remember to sign up for the 2013 CrossFit Open! 

Monday, February 11, 2013

Talor

Talor

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Strength
Front squat 3-2-2-1-1-1

Paleo Challenge Benchmark Workout
8 Minute AMRAP of
3 Thrusters (95 / 65 lbs)
3 Bar facing burpees
6 thrusters
6 Bar facing burpees
9 Thrusters
9 Bar facing burpees
12 Thrusters
12 Bar facing burpees
15…
15…
18…
18…

Don’t practice until you get it right. Practice until you can’t get it wrong. -Unknown

The Paleo Challenge begins today. Sign up at the gym, take measurements, complete the benchmark workout, join the FB group, read the posts on nutrition that are on the site, etc. Look, feel and perform your best. Eat real food. 

Friday, February 8, 2013

Rob and Heidi swinging away

Rob and Heidi swinging away

Workout of the Day

Warm up
3-5 min of jump rope
15 Sit ups
15 Air squats
Group mobility

Strength
High bar back squat 5 x 3 (heavier than last week)

Conditioning
12 Minute AMRAP
30 Sit-ups
20 Box jumps (24 / 20 in)
10 Wall-balls (20 / 14 lbs)

Laziness is nothing more than the habit of resting before you get tired. – Jules Renard

Thursday, February 7, 2013

wes deadlift

Wes is strong

Workout of the Day

Warm up
400 m run
15 wall ball sit ups

Conditioning
5 rounds for time of:
400 m run
25 Kettelbell swings (1.5 / 1 pood)

Wednesday, February 6, 2013

Muscle up

Muscle up

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Take 15 minutes to establish a heavy power clean

Conditioning
10 Min AMRAP
10 Shoulder to overhead (115 / 75 lbs)
10 Toes to bar

The difference between the impossible and the possible lies in a man’s determination. -Tommy Lasorda

Happy Birthday, Alicia!

Happy Birthday, Alicia!

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
10 Minutes of Double under practice

Conditioning
Alicia’s Bday WOD
25 Hand release clapping push ups
25 Deadlifts (135 / 95)
25 Sit ups
25 Jumping lunges
25 Sprawl balls
25 Pull ups
25 Sprawl balls
25 Jumping lunges
25 Sit ups
25 Deadlifts (135 / 95)
25 Hand release clapping push ups

You just can’t beat the person who never gives up. -Babe Ruth

Monday, February 4, 2013

Drew getting that triple extension.

Drew getting that triple extension.

Workout of the Day

Warm up
Run 400 m or row 500 m
Group mobility

Strength
Front squat 3-3-3-3-3

Conditioning
Courtesy of CrossFit Atlanta
3 rounds of:
10 Hang power cleans (135 / 95 lbs)
50 Air squats
10 Burpees

Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. -John Smith

REMINDER: There is no longer a 10:00 AM class. It has been officially changed to 11:30 AM Monday-Friday.