Friday 103015

Halloween Eve WOD is today ! Bring your best strategy, beer, and costume for this one!

Reminder… CrossFit kids class today 4pm & 5pm.

  
Warmup

October warmup

WOD

“KALSU” 

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On the minute perform 5 burpees and a max set of 50kg/25kg thrusters. Keeping this pace till you complete 100 total thrusters. 

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

Post total time it took to complete to board and journals.

Thursday 102915

This has been a heavy barbell week! Good thing I headed to Baker Street Yoga to unwind and strecth out my soreness ! Yoga is the best way to really work on mobilization. It really does the body good! Who would like to Join me? Think about it and let me know ASAP.

Don’t forget tonight’s Barbell Night !  
Warmup

October Warmup

WOD 

3 rounds for time:

400m Run

10 OH Plate step Lunges 20kg/15kg

20 Push ups

30 Sit-ups 

40 Squats 

Post times to board and journals.

Wednesday 102815

Thursday, Novemeber 5th is the CrossFit Liftoff event. I am signed up and looking to test my strength against other old dudes ! Should be fun. Check out link for details ….CrossFit Liftoff

Ready for a Flash WOD? Flash WOD can happen at anytime on any day of the week. It’s your choice to join us or you can just stay on the couch enjoying the Real Housewives of Orange County. This Friday all classes — Please come in your best Halloween costume! If you don’t have one … 100 Burpees.

Reminder – CrossFit Teens tonight at 4pm!  Bring your A game !!!  

  
Warmup

October Warmup

WOD

4 min AMRAP

Total score will be 30 power clean reps plus however many Pull-ups you finish before time expires.

40 Power cleans 60kg/35kg

Max rep Muscle ups or C2B Pull-ups.

Post score to board and journals.

Strength WOD 

Push Jerk 

5 sets of:

5 rep at @ 70% 1RM

Deadlift 

4 sets of:

8 reps @ 70% 1RM

Post load for both DL and Push Jerk to board and journals.

Tuesday 102715

For the next few months you will notice more lifts and more reps of those lifts. This week we will start Cycle 1 and ending the year with the beginning of Cycle 2.  We will be putting more emphasis on strength, capacity, and training intensity in regards to how it relates to the CrossFit Games Open and G.P.P. (Overall fitness for everyone).  If there were ever a time to buy yourself lifting shoes… Now is that time. Chas wrote a great article on why it’s important to have lifters — you can find that article on CFM blog pages. 

Warmup

October Warmup

Strength WOD

Back Squats

5 reps @70% 1RM

5 reps @70% 1RM

5 reps @70% 1RM

5 reps @70% 1RM

5 reps @70% 1RM

Post load of 70% of your 1RM to journals and board.

WOD

For time:

100 Kettlebell swings 32kg/24kg/20kg/16kg
Post times to board and journals.

Monday 102615

 It’s Halloween week! The scariest WOD’s will happen this week. Example … Kalsu Friday.. Yup .. This Friday is Kalsu. What’s Kalsu ? Besides the scariest WOD. Try 100 thrusters for time with EMOM 5 Burpees. I have nightmares about Kalsu! Remember … We are doing Kalsu in Full costume! Any costume is fine… Even If you are really into My Little Pony!  

Warmup

October warmup

Strength WOD

Every 2 minutes for 20 minutes complete 2 power snatch & 2 unbroken hanging snatch. Increase weight every 2 minutes if needed.

WOD

10 min AMRAP

7 Burpees

10 T2B/K2C

Post score to board and journals.

Friday 102315

Great job last night for those of you that did Coach Chas Barbell class. Everyone’s form is getting better by the week. Amazing how a little bit of practice on these lifts make such high improvements. Keep at it!

Reminder – CrossFit Kids today. 

Halloween Eve is coming up… Be prepared for a very scary WOD!   

  

Warmup

October Warnup

WOD

“Jackie”

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1000m Row

50 Thrusters 20kg/15kg barbell

30 Pull-ups

post time to board and journals.

Thursday 102215

Don’t forget …tonight is Barbell Night. Bring your weight belt, oly shoes, creatine, and your fanny pack!b From 6pm to 8pm Chas will coach you thru 2 hours of Oly lifts. Being able to safely lift heavy weight comes in handy when you want to bring home a giant pumpkin! 

  
Warmup

October Warmup

WOD

“Helen” (072715) 

3 rounds for time.

400m Run

21 KB swings

12 Pull-ups

Post times to board and journals.

Strength WOD

Hang Power Cleans

6-6-6-6

Post times to board and journals.