2012-05-14

Daily WOD
5 skin the cat
then..
Max L/H hold on bar
then..
400M run for time
then..
1 set max DU
Do this sequence 4 times through.
Post Rx or Scale 3, fastest 400M Run, and max DU set.
Rx
Joel: 1:20 / 92
Derek: 1:21 / 78
Jason: 1:23 / 50
Shinhawk: 1:25 / 100
Melissa: 1:45 / 46
Scale [...]

2012-05-13

Squat (heavy set of 10 – unbroken). Post your load.
4×4 min AMRAPS
Aternating between:
4 HPC (135/83)
8 Pipe jump overs (24/20)
and…
8 K2E
4 Push Jerks (135/83)
2 mins rest between AMRAPs
Scale 1:
(105/63)
3/4 K2E
Scale 2:
(80/53)
3/4 K2E
(20/16)
Rx
Jason: 255 / 6.5, 5, 4.5, 4
Scale 3
DeShawn: 145 / 5.5, 5, 5, 4
Jeri: DNA / 5, 4, 5, [...]

Last chance to register for the Pose Running Seminar w/Coach Marc Montoya – tomorrow at 12PM. $25 for CFL clients/$50 for non-member. Sign up here under the Seminars tab.
Also, the first day of qualifiers for the Nutrition Challenge is tomorrow from 10-12PM. Kyle will be taking measurements and putting you through Jackie. Please don’t do [...]

2012-05-12

Front Squat 3-3-3
Floor Press 3-3-3
30 Burpees
20 Russian KB Swings(88/70)
10 Wghtd Step ups Each leg (Box at mid-thigh)(45/35 Bumpers)
5 Dead Hang Pull ups
15 Burpees
10 Russian KB Swings
5 Wghtd Step ups Each leg
2 Dead hang Pullups
Scale 1:
(70/20)
Scale 2:
(24/16)
(35/25)
Banded Dead Hangs (hard)
Rx
Christian: 295/235 – [5:51]
Travis: 295/275 – [6:13]
Samsonite: 275/275 – [7:11]
Angelina: [...]

2012-05-11

Daily WOD
Dumbell Flys on the GHD/Plank Holds
200M Run
5-3-1 Stone Shoulder (115-145-175/40-75-95)
400M Run
50 DUs
30 Sledge Hits
10 Pull-Ups
200M Run
5-3-1 C&J (135-155-185/55-75-105)
-athlete is responsible for changing C&J weights during workout-
No time, scale accordingly. Post Rx’d or Scale 3
Rx
Nate
Angelina
MC
Brian T
Rian
Scale 3
Darek
DeShawn
Jessica
Lorna
Stacy
Terry
Paul
Chris
Brian Q
Jeff N
Beginner Class
Kettlebell Movements
10-1
KB SDLHP,
KB [...]

2012-05-10

Daily WOD
“Pheezy”
Three rounds for time of:
Front squat, 5 reps (165/108)
18 Pull-ups
Deadlift, 5 reps (225/153)
18 Toes-to-bar
Push jerk, 5 reps (165/108)
18 Hand-release push-ups
Scale 1:
(135/88) FS & Push Jerk
Scale 2:
(95/63) FS and Push Jerk
10 Dead Hang Banded Pull-Ups Each Rnd
3/4 K2E
Knee Hand Release Push-Ups
Rx
Travis: 13:13
Ian: 18:14
Wade: 20:00
Scale 1
Jordan: 20:31
Scale 2
Jarah: [...]

2012-05-09

Daily WOD
Back Squat 5RM
3x1200M Run. 3 Minutes rest between rounds. Try and hold all runs within 10 seconds of your 1st round. Post all 3 times
Jeff: 275# / 6:23, 6:25, 6:29
Rian: 245# / 7:09, 9:22, 7:58
Brian: 205# / 4:51, 4:59, 4:54
JZ: 205# / 4:51, 5:03, 5:16
Michele: 165# / 5:20, 5:30, 5:22
[...]

*Pic from OCCF CrossFit*
A great post from Andy Petranek, owner of CrossFit Los Angeles. There’s a big difference between doing something for 6 months and doing something as a way of life…

“When I started adventure racing, waaaaay back in 1995, I did it for two reasons that have the look and feel of one… fun [...]

2012-05-08

Daily WOD
100M Sled Drag AHAP heel-to-toe steps. Post your load. Take no more than 3 minutes to make the trip. Post your load.
9-5-7
BW Squat Cleans
Muscle-Ups
Scale 1:
80% BW
3x Pull-Ups and 3x Ring Dips
Scale 2:
60%BW
Dead Hang Banded Pull-Ups (9-5-7)
Assisted Ring Dips (9-5-7)
Rx
Travis: 135 / 16:56
Brian T: 135 / 28:08
Scale 1
DeShawn: 135 / 20:28
Scale [...]