Tuesday, May 29
Make your plans now to join us for the Reebok CrossFit Games beginning July 11-13! We need as many cheerleaders as possible! It will be epic for sure!!!
This is share the pain week and CrossFit Week Only!! Bring a friend for free all week long!
WOD:
Level 2
For time:
Row 500 meters
Body weight Bench press, 30 reps 3/4 Body Weight Bench Press Women
Row 1000 meters
Body weight Bench press, 20 reps 3/4 Body Weight Bench Press Women
Row 2000 meters
Body weight Bench press, 10 reps 3/4 Body Weight Bench Press Women
Level 1
For time:
Row 500 meters
Bench press, 20 reps 3/4 Body Weight Men/1/2 Body Weight Women
Row 500 meters
Bench press 15 reps 3/4 Body Weight Men/1/2 Body Weight Women
Row 500 meters
Bench press 10 reps 3/4 Body Weight Men/1/2 Body Weight Women
Level "Share the Pain"
For time:
Run 400 meters
Push ups or knee pushups, 20 reps
Row 400 meters
Push ups or knee pushups, 15 reps
Row 400 meters
Push ups or knee pushups, 10 reps
Upper Body Injury Modification
For time:
Row 500 meters or Run 400 meters
20 GHD Situps
Row 500 meters or Run 400 meters
15 GHD Situps
Row 500 meters
5 GHD Situps or Run 400 meters
Lower Body Injury Modification
For time:
20 GHD Situps
Bench press, 20 reps
15 GHD Situps
Bench press 15 reps
10 GHD Situps
Bench press 10 reps
Memorial Day 2012
In honor of our fallen heros throughout our country's great history we will be open for two special classes in rememberance of our nation's finest. Please help us honor them by attending either the 6am class or the 10am class times.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Friday, May 25
Join us tomorrow and Sunday at 10:00am for a FREE workout. All levels are welcome and there is no need to pre-register. Just come on in and we will get you started! We also have another free session on Sunday at 10am.
We have a modified schedule on Monday for Memorial Day. We will only be open at 6:00 AM and 10:00 AM. Join us for the first CrossFit Hero WOD in memory of LT Michael Murphy. The workout can be scaled as needed.
Lift:
Lift: Bench Press
Beginner: 5-5-5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%
WOD:
Level 3
22-16-10
Bench press 155/105
Burpee pull-ups
Box jumps 30"/24"
Level 2
22-16-10
Bench press 13595
Burpee pull-ups
Box jumps 24"/20"
Level 1
22-16-10
Bench press 95/65
Burpee pull-ups
Box jumps 24"/20"
Upper Body Injury Modification
22-16-10
One arm dumbbell bench press or walking lunge steps
Box up and overs 24"/20"
Box jumps 24"/20"
Lower body Injury Modification
22-16-10
Bench press
Pull-ups
ring dips
Thursday, May 24
Hand walking!
Lift:
Lift: Front Squat
Beginner: 5-5-5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%
WOD:
1-2-3-4-5-6-7-8-9-10
Overhead squat 135/95
Hip Extensions
Double unders x5 (5-10-15-20-25...)
Level 2
1-2-3-4-5-6-7
Overhead squat 95/65
Hip Extensions
Double unders x5 (5-10-15-20-25...)
Level 1
1-2-3-4-5-6-7
Overhead squat 75/53
Hip Extensions
Double unders x5 (5-10-15-20-25...)
Upper Body Injury Modification
1-2-3-4-5-6-7
Front squat
Hip Extensions
Box Stepups x5(5-10-15-20-25...)
Lower Body Injury Modification
1-2-3-4-5-6-7
Modified rope climbs
Hip Extensions
Ring pushups
Wednesday, May 23
HEY LADIES! YOU’RE INVITED TO A NIGHT OF PAMPERING AND FUN! THERE WILL BE A PALEO POTLUCK, FACIALS, MAKEOVERS, AND RAFFLES!
WHEN: SATURDAY MAY 26th 7pm-10pm
WHERE: 3961 SHIELDS AVE. (CANYON VIEW NEIGHBORHOOD COMMUNITY CENTER PAVILION)
Hosted by Sarah Downey
sarahjriehl@gmail.com
314-570-8303 CELL
YOU ARE WELCOME TO BRING GIRLFRIENDS WITH YOU WHETHER THEY ARE CROSSFITTERS OR NOT! EVERYONE DESERVES ARE GIRL’S NIGHT!
Lift:
Lift: Deadlift
Beginner: 5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%
WOD:
Level 2
"CrossFit Disco"
10-9-8-7-6-5-4-3-2-1
Power cleans 75% of bodyweight
Pull ups
Level 1
"CrossFit Disco"
10-9-8-7-6-5-4-3-2-1
Power cleans 50% of bodyweight
Pull ups
Upper Body Injury Modification
10-9-8-7-6-5-4-3-2-1
One arm dumbbell cleans or back extensions holding a medicine ball
1 arm dumbbell snatches or GHD situps holding a medicine ball to your chest
Lower body Injury Modification
10-9-8-7-6-5-4-3-2-1
Power Cleans or muscle cleans
Pull ups
Tuesday, May 22
Make your reservations/plans now to cheer on Team CrossFit SoCal at the the 2012 Reebok CrossFit Games in Carson, CA July 13, 14 and 15. Games site here.
Lift:
Lift: Press
Beginner: 5-5-5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%
WOD:
Level 2
5 rounds of:
10 KB swings 2 pood/1.5 pood
10 dynamic push ups (Hands Leave the Ground at the Top)
100 yard sprint (50yd turnaround)
1 round every 2 minutes.
Level 1
5 rounds of:
10 KB swings 1.5 pood/1 pood
10 push ups
100 yard sprint (50yd turnaround)
1 round every 2 minutes.
Upper Body Injury Modification
5 rounds of:
10 Precision Jumps (use 2 Parkour trainers placed 4 feet apart jump back and forth. There and back is 2 reps.
10 Squat Jumps
100 yard sprint (50yd turnaround)
1 round every 2 minutes.
Lower Body Injury Modification
5 rounds of:
10 KB swings
10 push ups
10 Abmat Situps
1 round every 2 minutes.
Monday, May 21
Donate today for the CrossFit for Hope benefiting St. Jude's Children's Hospital. (Suggested donation $10). We will be testing out the WOD today and going for a PR on Saturday, June 9th at 8am, 9am and 10am.
Lift: Back Squat
Beginner: 5-5-5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%
WOD: "HOPE"
Three rounds for time of:
Burpees
75/55 pound Power Snatch
Box jump, 24"/20" box
75/55 pound Thruster
Chest to bar pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Upper Body Injury Modification
Broad Jumps 5/6 feet, Pistols, Box Jumps, Squats, Abmat Situps
Lower Body Injury Modification
1 Legged Burpees, Musle Snatches, Ring Dips, Push Press, Chest to Bar Pull-ups
HEY LADIES! YOU’RE INVITED TO A NIGHT OF PAMPERING AND FUN! THERE WILL BE A PALEO POTLUCK, FACIALS, MAKEOVERS, AND RAFFLES!
WHEN: SATURDAY MAY 26th 7pm-10pm
WHERE: 3961 SHIELDS AVE. (CANYON VIEW NEIGHBORHOOD COMMUNITY CENTER PAVILION)
Hosted by Sarah Downey
sarahjriehl@gmail.com
314-570-8303 CELL
YOU ARE WELCOME TO BRING GIRLFRIENDS WITH YOU WHETHER THEY ARE CROSSFITTERS OR NOT! EVERYONE DESERVES ARE GIRL’S NIGHT!
Friday, May 18th
SoCal Qualified Teams The video is not entirely correct. This is not our first time at the games. We got 7th in 2009 and 14th in 2010. However, this is the best team we have ever had.
Lift:
Beginner: 3 Sets of 5 Bench Press, 5 to 10 pounds heavier than last week. One set every 3 minutes.
Novice/Advanced: Bench Press, 3 at 70%, 3 at 80% and 3 at 90% of your one rep max. One set every 3 minutes.
WOD:
Level 3
Three rounds for time of:
50 Double-unders
40 GHD Sit-ups
30 Medicine ball cleans, 25 pound ball men/16 lb ball women
20 Chest to bar Pull-ups
10 Handstand push-ups
Level 2
Three rounds for time of:
50 Double-unders
40 Abmat Sit-ups
30 Medicine ball cleans, 20 pound ball men/14 lb ball women
20 Pull-ups
10 Handstand push-ups
Level 1
Three rounds for time of:
25 Double-unders
20 Abmat Sit-ups
15 Medicine ball cleans, 20 pound ball men/14 lb ball women
10 Pull-ups
5 Handstand push-ups
Upper Body Injury Modification
Three rounds for time of:
50 Double-unders or 25 box jumps
40 Abmat Sit-ups
30 weighted squat jumps, use a medicine ball or a weight vest
200 meter run
10 pistols
Lower Body Injury Modification
Three rounds for time of:
500 meter row or one legged row
40 Abmat Sit-ups
30 hang muscle cleans, 20 pound ball men/14 lb ball women
20 Pull-ups
10 Handstand push-ups or elevated pushups
Thursday, May 17th
CrossFit SoCal Takes 3rd in Workout 2 (Video)
Lift:
Beginner: 3 Sets of 5 Overhead Squat, 5 to 10 pounds heavier than last week. One set every 3 minutes.
Novice/Advanced: Overhead Squat 3 at 70%, 3 at 80% and 3 at 90% of your one rep max. One set every 3 minutes.
WOD:
Level 2
Nancy
5 Rounds for time of:
Run 400 meters
15 Overhead Squats 95 pounds men/65 pounds women
Level 1
3 Round Nancy
3 Rounds for time of:
Run 400 meters
15 Overhead Squats 95 pounds men/65 pounds women
Upper Body Injury Modification
3 or 5 Rounds for time of:
Run 400 meters
15 medicine ball or barbell front squats
Lower Body Injury Modification
3 or 5 Rounds for time of:
Row or One Legged Row 400 meters
15 behind the neck wide grip barbell presses
Wednesday, May 16th
CrossFit SoCal takes second in Workout 1 (Video)
Lift:
Beginner: 1 Set of 5 Deadlift, 5 to 10 pounds heavier than last week.
Novice/Advanced: Deadlift 3 at 70%, 3 at 80% and 3 at 90% of your one rep max. One set every 3 minutes.
WOD:
Level 3
For time:
Three rounds of:
Deadlift, 7 reps 345 pounds men/225 pounds women
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball men/14lb ball women
21 Toes-to-bar
then,
100 foot Farmer carry, 80lb sand bags men/70 pound kettlebells women
28 Burpee box jumps, 24" box men/20" box women
100 foot Farmer carry, 80lb sand bags men/70 pound kettlebells women
3 Muscle-ups
Level 2
For time:
Three rounds of:
Deadlift, 7 reps 275 pounds men/185 pounds women
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball men/14lb ball women
21 Toes-to-bar
then,
100 foot Farmer carry, 70 pound kettlebells men/50 pound dumbbells women
28 Burpee box jumps, 24" box men/20" box women
100 foot Farmer carry, 70 pound kettlebells men/50 pound dumbbells women
3 Muscle-ups
Level 1
For time:
Two rounds of:
Deadlift, 7 reps 185 pounds men/125 pounds women
10 pullups and 10 dips
then,
two rounds of:
21 Wall ball shots, 20lb ball men/14lb ball women
21 Toes-to-bar
then,
100 foot Farmer carry, 50 pound dumbbells men/35 pound dumbbells women
28 Burpee box jumps, 24" box men/20" box women
100 foot Farmer carry, 50 pound dumbbells men/35 pound dumbbells women
5 pullups and 5 dips
Upper Body Injury Modification:
For time:
Two rounds of:
Deadlift or goodmorning, 7 reps
10 jumping lunges in place, alternating legs
then,
two rounds of:
21 back extensions
21 GHD or Abmat situps
then,
400 meter run
28 box jumps
400 meter run
10 jumping lunges in place, alternating legs
Lower Body Injury Modification:
For time:
Two rounds of:
Weighted Back Extension, 7 reps
7 muscle ups or 10 pullups and 10 dips
then,
two rounds of:
21 No squat Wall ball shots
21 Toes-to-bar
then,
15 modified rope climbs
3 muscle ups or 5 pullups and 5 dips
