Monday, January 30
The birthday girls and their workout.
Efficient Running Mechanics Series:
Learn how to run efficiently (faster, longer), learn the how and why of past and current injuries, and learn a framework for cultivating a body awareness that extends into all facets of fitness. The foundation laid in this course is intended to be a platform for individuals to use in improving their running and movement for life. Please email Mike at mikek@crossfitsocal.com for more information . The tentative starting date is the week of February 1st. Due to the comprehensive nature of the course, Final scheduling will be done once we have assembled the entire class so that we ensure 100% attendance for all.
Lift:
Squat
5x75%
3x85%
1x95%
WOD:
For time:
Back squat, 25 reps 75 pounds men/55 pounds women
Rope climb, 5 ascents
Back squat, 20 reps 75 pounds men/55 pounds women
Rope climb, 4 ascents
Back squat, 15 reps 75 pounds men/55 pounds women
Rope climb, 3 ascents
Back squat, 10 reps 75 pounds men/55 pounds women
Rope climb, 2 ascents
Back squat, 5 reps 75 pounds men/55 pounds women
Rope climb, 1 ascent
Friday, January 27
Lift:
Overhead Squat
3x70%
3x80%
3x90%
WOD
For time:
50 Box jump, 24 inch box men/20 inch box women
50 Jumping pull-ups
50 Kettlebell swings, 1 pood men/3/4 pood women
Walking Lunge, 50 steps 50 Knees to elbows
50 Push press, 45 pounds men/33 pounds women
50 Back extensions
50 Wall ball shots, 20 pound ball men/14 pound ball women
50 Burpees
50 Double unders
This weekend at CrossFit SoCal:
Saturday
8:00 Olympic Weightlifting Class
9:00 Open Gym
10:00 Weekend Warriors
Sunday
10:00 Weekend Warriors
Thursday, January 26
Come out to USD's Jenny Craig Pavilion this Saturday to support the Women's Basketball team and stay for Fans For Fitness . All SoCal members get into the game for free. The game starts at 2pm. Then we will be doing a WOD immediately following the game (around 4pm) with the fans in the stands!
Lift: Deadlift 5-5-5 at max weight or 3x70%, 3x80%, 3x90%
WOD:
4 rounds for time of:
5 Deadlifts 185 pounds men/135 pounds women
5 Knees to elbows
5 bar facing burpees
100 meter san bag sprint 80 pounds men/40 pounds women
Wednesday, January 25
Krista and Brooke share a birthday today, so we get to share in the fun with a special workout.
Lift:
Bench press
3x70%
3x80%
3x90%
WOD:
"Brista"
1 800 meter run
25 walking lunge steps
30 dumbbell floor press 35 pounds men/25 pounds women
38 overhead dumbbell situps with 1 dumbbell 35 pounds men/25 pounds women
82 double unders
74 pushups
(Level 2: 50 pounds men/35 pounds women)
Tuesday, January 24
Lift:
Squat
3x70%
3x80%
3x90%
WOD:
3 rounds for time:
50 squats
10 Power cleans, 135 pounds men/95 pounds women
5 Good Mornings, 135 pounds men/95 pounds women
Monday, January 23
David Newman, Founder of RX Jump Ropes teaching a double under seminar.
Lift:
Press
3x70%
3x80%
3x90%
WOD:
12 Muscle Ups
12 Meters handwalking
24 Burpees
9 Muscle Ups
9 Meters handwalking
18 Burpees
6 Muscle Ups
6 Meters handwalking
12 Burpees
Rest 2 Minutes
1 rep max shoulders to overhead. 4 min time limit. start with an empty bar on a rack.
Friday, January 20
Lift
Bench press
5x65%
5x75%
5x85%
WOD
15-12-9
Kettlebell Swings 1.5 pood men/1 pood women
Burpees over a bar
Rest 2 minutes
12-9-6
Kettlebell Swings 1.5 pood men/1 pood women
Burpees over a bar
Level 2
15-12-9
Kettlebell Swings 2 pood men/1.5 pood women
Burpees over a bar
Rest 2 minutes
12-9-6
Kettlebell Swings 2 pood men/1.5 pood women
Burpees over a bar
This weekend at CrossFit SoCal
Saturday
8:00 Olympic Weightlifting Class
9:00 Open Gym
10:00 Weekend Warriors FREE CLASS
Sunday
10:00 Weekend Warriors FREE CLASS
Thursday, January 19
Lift
Front Squat
5x65%
5x75%
5x85%
WOD
2 rounds for time of:
800 meter run
30 hang power cleans 95 pounds men/65 pounds women
30 wall balls 20 pounds men/14 pounds women
Wednesday, January 18
445 pounds in competition!
Lift
Deadlift
5x65%
5x75%
5x85%
WOD
4 rounds for time of:
10 deadlifts 225 pounds men/155 pounds women
10 toes to bar
50 double unders
Tuesday, January 17
Lift
Press
5x65%
5x75%
5x85%
WOD
Level 1
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups or assisted muscle ups or 6 pull ups and 6 dips
4 Handstand Push-ups
8 Kettlebell swings 1.5 pood men/1 pood women
Level 2
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 2 pood men/1.5 pood women
