CrossFit SoCal

Friday, June 28, 2013

BY FAR ONE OF THE GREATEST PR PICTURES TO DATE ! HEATHER GOODMANSON (8:30AM 6/27) GOT HER FIRST KIPPING HANDSTAND PUSHUP! CONGRATS TO THE MANY OTHERS WE SAW GET THEM YESTERDAY. 

TODAY'S WOD:

Skill: pose running technique

Challenge: tabatta air squats

WOD: “Crossfit’s 5K?”  

1 K run

1 K row

1 K run

1 K row

1 K run

***keep track of splits*** Keep splits as consistent as possible

SOGOFF: tabatta bicep curls

Thursday, June 27, 2013

TODAY'S WORKOUT:

Skill: HSPU as a skill

Challenge: max downward and upward facing static GHD hold

WOD:  EMOM FOR 10 MINUTES:

6 kettlebell swings

3 squat box jumps

max handstand pushups

Level 4: 2/1.5 pood, 30/24”

Level 3: 1.5/1pood, 24/20”

Share the pain: choose weight/sub

*score is total pullups

Wednesday, June 25, 2016

 

TODAY'S WORKOUT: 

Skill: rowing technique

Challenge: In 2 efforts separated by 2 minutes: For total working time: 2x500m row

WOD: 2011 Crossfit open workout 11.3

5 minute AMRAP:

Clean and jerk

Level 4: 165/110#

Level 3: 135/95#

Level 2: 95/65

Share the pain: choose sub. (heavy medball clean to wallball)

 

Wednesday, June 25, 2013

TODAY'S WORKOUT:

Skill: GHD teaching (back extension, hip extension, GHD curl)

Level 2: 4x15 GHD curls

Challenge: After the workout: AMRAP in 4 minutes: burpees

WOD: EMOM *

10 Sumo Deadlift Highpulls

7 bar facing burpees

Level 3 - 95/65#

Level 2 - 75/55#

Share the Pain - Kettlebell swings @ choose weight, standard burpees

*the workout is done when the athlete can not complete the work required within the minute

 

Monday, June 24, 2013

SHARE THE PAIN WEEK:

FRIENDS OF MEMBERS COME FOR FREE ALL WEEK 

CHECK OUT FLYER:  Download EDITED SHARE THE PAIN FLYER

MEMBER MONTHLY GRAB BAG CHALLENGE:  Download JULY SPECIAL-FRIENDS

NEW SCHEDULE: BEGINS JULY 1ST 2013 : CLICK HERE FOR COPY  Download EDITED COPY of Master schedule - Sheet1 (1)

PRICING/SERVICE UPDATE: CLICK HERE  Download EDITEDPRICINGLIST2013

 

TODAY'S WORKOUT: 

Skill: 5 minutes in the bottom of a squat. then, 5-10 minutes of squat technique/mobilization

 

Challenge: tabatta pullup negatives

WOD:  “Is Thi-s F-ra-n?”  (REPEAT WOD)

 21-15-9 rounds for time of:

 Pull-ups

Thrusters

*every minute on the minute NOT including the first minute, 4 burpees

Level 2: Chest to bar pull-ups, 95/65#

Rx: 95/65#

Share the Pain: choose weight/modification

Sunday, June 23, 2013

ANNOUNCEMENTS:

• THIS WEEK IS SHARE THE PAIN WEEK (June 24th-28th). BRING A FRIEND TO CLASS FOR FREE! Don't forget about our grab bag drawing for the month!! (VIEW FLYERS BELOW) 

Click for digitial file:  Download SHARE THE PAIN FLYER

click to download digital copy:  Download July special update

• THE NEW 2013 SCHEDULE THAT BEGINS ON JULY 1ST iS NOW AVAILABLE. PICK IT UP AT THE GYM TOMORROW OR VIEW THE DIGITAL COPY BELOW. THIS WILL INCLUDED YOGA, MOBILITY CLASSES, OPEN GYM, STARTER WOD CLASSES, HERO WOD HOUR. ALL OF THESE CLASSES WILL BE INCLUDED IN YOUR CURRENT MEMBERSHIP. Specialty class will have a star next to them; which means they are an additional cost) In order to add these new classes we will have to eliminate a few classes. Starting July 1st there with no longer be a 7:30am class, 5pm, 6pm, or Sunday 10am class. Contact Sarah at 314-570-8303 or [email protected] if you have any questions or concerns.

Download Copy of Master Schedule - Sheet1

TODAY'S SCHEDULE:

9am- STRONGMAN CLASS WITH COACH AUSTIN

10am- Members class with coach Wilson

4 rounds for time:

30 one arm Russian KB swing (55/35)

20m crab walk

15 KTE

5 wall climbs

Saturday, June 22, 2013

8am- Olympic Lifting Class with Coach Greg

9am- HERO WOD/ OPEN GYM (Coach Wilson)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

"White"
5 rounds for time:

4 rope climbs

10 TTB

21 OH walking lunges (45/25 plate)

400m run

10am- Weekend Warriors "FREE CLASS" (Coach Wilson)

For time:

30 KB swing (70/55)
100m run w/ plate OH (45/25)
40 V-ups
100m run w/ plate OH (45/25)
30 jumping lunges (single count)
100m run w/ plate OH (45/25)
40 burpees
100m run w/ plate OH (45/25)
*** all movements can and will be scaled accordingly ***

11am- Women's Only Class

"Rosa"

5 rounds for time
10 HSPU
400m Run

Friday, June 21, 2013

TODAY'S WORKOUT:

Skill: 6 minutes: kipping practice. Work on next level up on kipping (ie. kipping-->CTB kip, CTB kip--> bar muscleup

Lift: 12 minutes to establish: 1RM close grip bench press

WOD: For time:

50 pullups *

* EMOM 10 pushups

Level 3: chest to bar

Level 2: Rx

Level 1: banded pullups, 5 perfect pushups

SOGOFF: partner pyramid bicep curls: 1-10

BONUS LIFTING:

Friday: 5,5,3,3,1,1 weighted dips

5,5,3,3,1,1 weighted chinups

4x20 reverse hyper @ half of monday and thursday weight

Thursday, June 20, 2013

Share the pain week is next week! Print or email this flyer to your friends to let them know more about us!!   Download SHARE THE PAIN FLYER 

ALSO HERE IS OUR JULY MONTHLY SPECIAL FOR MEMBERS: CHECK IT OUT!  View this photo

TODAY'S WORKOUT:

Skill: 3 minutes mashing around scapulas/traps then, 2 minutes in bottom of squat with PVC in OHS position on the wall (external rotation!)

Lift: EMOM for 10 minutes:1 Power snatch + 2 OHS @ 75% 1RM snatch (or heavier than last week)

WOD: For total reps:
Max reps in one set, wall balls
rest 1 minutes
Max reps in one set, toes to bar
Rest 1 minute
Max reps in one set, wall balls
Rest 1 minutes
Max reps in one set, toes to bar
Rest 1 minute
Max reps in one set, wall balls
Rest 1 minute
Max reps in one set, toes to bar

Level 2: 20/14
Level 1: 14/10, TTB=abmat situp

 

Wednesday, June 19, 2013

  

Skill: 5 minutes snatch foot work (view video at 2:25-2:40). When proficient, at bar at full extension and at scarecrow arm position and work toward full squat

Lift: Level 2: 15 minutes to establish 1 RM squat snatch

Level 1: if no squat snatch, then 15 minutes to work snatch balance @ moderate- heavy weight

WOD: For time:

1000 m row

20 snatches

Level 3: 135/95

Level 2: 115/75

Level 1: 95/65