WOD 20141215

WOD 20141215

Strength

2 Front Squats + 1 Jerk
(work up to a heavy set of the complex)

Conditioning

30 Deadlifts (185/145)
800m Run
20  Deadlifts (185/145)
800m Run
10  Deadlifts (185/145)
800m Run

WOD 20141212

Do you remember your first "Fran"?  What about your last one?   There is always going to be that one workout you always remember.  For a lot of people it is this one.  "Fran" was not my first CrossFit workout but I honestly remember it just like it was.  I can still conjur the exact feeling when I came off the pull-up bar.  I looked at my forearms as they throbbed and did my best to pry open the hands, which I failed at for about 10 minutes.   Still out of breathe and barely consious, I chose to sit on box while others mumbled encouraging words to me (I was so crushed I couldn't understand what they were saying).  Sadly I can never remember the time I finished.  Oh well, it was probably better forgotten anyway.

WOD 20141212

Strength 

5RM Thruster

Conditioning

"Fran"

WOD 20141211

WOD 20141211

Mobility

Yep, for real.

Conditioning

15 Power Snatches (95/65)
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches (115/75)
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches (135/95)
30 Lateral Hurdle Jumps (over bar)
15 TTB

WOD 20141210

WOD 20141210

Strength

Back Squat (20 Rep Max)

Conditioning 

Death by "Power Clean"

With a continuously running clock perform 1 power clean at 75% of your 1RM on minute 1. At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.

WOD 20141209

Thank you to everyone who stopped by on Friday!!!  We had a blast with "Grace" (sorry for making everyone wait to the last minute to issue the workout) and beer pong.  I love getting people from the box together to do two of my favorite things, working out and "socializing".   We have to do it again soon!  Look forward to more social events in the near future.  Like our upcoming anniversary party.

WOD 20141209


Strength

Bench Press
5x5x5x5x5
Bentover Row
5x5x5x5x5

Conditioning 

75 box jumps
Run 800m
75 sit-ups
Run 800m
75 wall balls

WOD 20141208

WOD 20141208

Strength

2 Front Squats + 1 Jerk (split or power)

Conditioning

21, 15, 9, 6, 3

HSPU

Front Squat (135/95)

#showusyourpeanuts - WOD 20141205

Seriously, watch this video.  It's only about 11 minutes and worth it on so many levels.  #showusyourpeanuts
 


WOD 20141205

0:00 - 10:00
5 rounds
2 Rope Climb
25 Double Unders

10:00 - 20:00
AMRAP - 10MIN
10 Box Jump (30/24)
20 1-arm Snatches (red/green)

20:00 -
Run 800m (for time)

WOD 20141204

WOD 20141204

Skill

4 Sets
10 dynamic push-ups
10 frog jumps
10 muscle snatch from knees (w/empty barbell)
muscle snatch can also be performed with the athlete standing up.

Metcon

1000m row
40 hang power snatches (115/75)
30 toes to bar
20 shoulder to overhead (115/75)

WOD 20141203

WOD 20141203

Strength

Back Squat (5 Rep Max)

Conditioning

15 Min AMRAP
5 bar-over burpees
10 deadlifts (185/125)
15 wallballs

Friday Night Social & WOD 20141201

Friday Night Social & WOD

This Friday 12/5, we will be having a Friday Night Workout/Social Event!!! We would like to get everyone together at the box Friday night not only to workout with friends and box mates, but to stick around socialize over food and drinks!

We will be proving some food & drinks, but feel free to bring your own as well. Even if you don't want to workout, come hang out! (Just do the workout)

heats will begin at 6pm, with a special coaches heat (you don't want to miss that!)

Stayed tuned for the workout.....

WOD 20141201

Weightlifting

Bench Press (5x5 - build up to a 5 Rep Max)
Bent Over Row (5x5 - build up to a 5 Rep Max)

Conditioning 

50-40-30-20-10
Kettlebell Swings (53/35)
Abmat Sit-ups

WOD 20141202

WOD 20141202

Weightlifting

High Hang Clean + Front Squat + Jerk (work to a heavy set of the complex)


Conditioning

3 Rounds
600m Run
50 Air Squats
15 Pull-ups
10 Hang power cleans (135/95)

WOD 20141128

WOD 20141128

Conditioning 

30 Minute AMRAP
5 Deadlift (95/65)
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squat
200M run

WOD 20141126

This Sunday, November 30th we will be doing our annual Movember "Air Force" workout. We will start running heats at 10am. Please come and show your support for Men's Health month. It doesn't cost anything, just us getting together and having a good time with some sweat and some beers..... Rock your mustache and enter it with me (I'll just take a quick photo) for the best movember mustache. Ladies you can rock one too...(be creative?). Happy thanksgiving, see you guys Sunday!

WOD 20141126

Weightlifting

2 Position Snatch (5x1 2-Position Snatch (hip + knee))

(high hang + hang)

Complete 5 heavy sets of the complex (heavy = 80-90% of 1RM).  Record heaviest set.

Metcon

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

Box Jump (24/20)

WOD 20141125

WOD 20141125

Strength

Back Squat (60% x 5, 65% x 5, 70% x 5)

Metcon

4 Rounds
Run 400M
15 Ring Dips
25 KBS (24/16kg)

WOD 20141124

There will be NO CLASSES THURSDAY, due to the HOLIDAY.  Happy Thanksgiving!

WOD 20141124

Strength
Shoulder Press (60% x 5, 65% x 5, 70% x 5)
record your heaviest set of 5.  Should be 70% of your 1RM

Conditioning
21-18-15-12-9-6-3
Thrusters 95/65
Burpees

WOD 20141121

WOD 20141121

Strength
Paused Front Squat (3 sec pause at the very bottom)
heavier than last week.
Push Jerk (work to a 3 RM)

Conditioning 

9-7-5
Squat Snatch 135/95 (athletes can power snatch + OHS)
Bar Muscle-up (modify 2 pull-ups)

WOD 20141120

WOD 20141120

Time Trial
500m Row (Time)
Max Effort 500m Row
AS FAST AS YOU CAN.  aka MAX EFFORT

Conditioning 
Metcon (10 Rounds for time)
Every 3 minutes, for 30 minutes:
Run 400 Meters
10 Burpees
athletes can modify reps of burpees

WOD 20141119

WOD 20141119

Weightlifting
Back Squat (75%x5, 85%x3, 95%x1+)

Conditioning 

25 Box Jump Overs 24//20
25 Deadlifts 155/105
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 155/105
25 Box Jump Overs 24/20

WOD 20141118

WOD 20141118

Strength
Hang Clean (5x3)
work to a heavy set of 3 for today.  Power or Squat.  do not drop the bar.

Conditioning 

12min to complete:
4 rounds of
15 Shoulder to Overhead 135/95#
15 Toes 2 Bar
50 Double-Unders
Metcon (AMRAP - Reps)
Lateral Jump Burpees Over the Bar
...with the remainder of the 12 minutes, complete as many burpees as possible.

WOD 20141117

WOD 20141117

Strength
Shoulder Press (75%x5, 85%x3, 95%x1+)

Conditioning 
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

WOD 20141114

WOD 20141114

Weightlifting
Paused Front Squat (3 sec pause at the very bottom)
last set should be heavier than last week

Conditioning 
15 Squat Cleans (135/75)
21 HSPU
12 Squat Cleans (135/75)
15 HSPU
9 Squat Cleans (135/75)
9 HSPU

WOD 20141112

WOD 20141112

WEIGHTLIFTING 
Back Squat (70%x3, 80%x3, 90%x3+)
record max number of reps and weight

CONDITIONING 
5 Rounds
9 Deadlifts (135/95)
7 Hang power clean (135/95)
5 Push jerk (135/95)

WOD 20141111

TUE NOVEMBER 11, 2014 ARMISTICE

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

http://teamrwb.org/get-involved/wodwithwarriors

Metcon (AMRAP - Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round
REST 2 MINUTES
Metcon (AMRAP - Rounds and Reps)
 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

WOD 20141110

WOD 20141110

Strength
Shoulder Press
(70%x3, 80%x3, 90%x3+)

Conditioning
AMRAP 8
8 thrusters (95/65)
8 toes-to-bar

WOD 20141107

WOD 20141107

Strength
Pause Front Squats 1x3
(3 Second pause at the bottom)

Conditioning
3 rounds for time of:
20 Wall Balls 20/14
20 C2B Pull-up

WOD 20141106

WOD 20141106

Skill
3 SETS
30 DU or 60 seconds worth of attempts
10 Alternating Pistols
1 Min Plank on Elbows
REST 1MIN

Metcon
800m Run
100 KBS (24kg/16kg)
800m Run

WOD 20141105

HAPPY MOVEMBER.


WOD 20141105

Weightlifting
Back Squat (3x5 - 65%x5, 75%x5, 85%x5+)

Conditioning
40 hang power cleans (115/75)
30 toes to bar
20 shoulder to overhead (115/75)
30 toes to bar
40 hang power cleans (115/75)

Movember 20141104

In the spirit of Movember, Men's Health and Don, we will once again host a "Best Moustache" contest at the end of the month.  Guys it's super easy to participate and it costs nothing.

THE DETAILS:

1.  Shave your face and start off clean
2.  Grow your Moustache for the rest of the month
3. Join Our Team: THE DON and Share the Link
4.  I take a pic of your fuzzy mug and the box votes for a winner.

Click the link:  http://us.movember.com/team/1545633

WOD 20141104

Weightlifting

2 Position Snatch 3x3 (hip + knee)

@70% of 1RM (3 working sets)

Conditioning

8min AMRAP - one arm snatch (max reps)

8min AMRAP - MAX Distance

WOD 20141103

WOD 20141103

Strength

Shoulder Press  3x5
65%x5, 75%x5, 85%x5+

Conditioning 

"Diane"
21-15-9
Deadlift 225/155
HSPU

Happy Halloween

Be safe tonight everyone!  Have a Happy Halloween!  And I expect to see you all in class tomorrow morning. #Boo

WOD 20141031

“Jackie Returns”

1000m Row

50 Thursters

30 Pull-ups

Rest 3 minutes

1000m Run

50 Wall Balls

30 Burpees

WOD 20141030

Strength 
4 Sets:
8 Jumping Pull-ups (3 second decent to dead hang)
15 Heavy Russian Swings
1 min plank hold on elbows
rest 1 minute

Conditioning

21-15-9

Power Cleans (155/105)

Ring Dips

WOD 20141030

Squat a Ton and Run

4 rounds for time of:
Squat 1 Ton
400 m Run

One ton = 2240 lbs
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps

WOD 20141028

Strength

Take 15 minutes and build to today’s 1RM Snatch

Conditioning

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch x 3 reps @ 70-80% of today’s 1RM

WOD 20141025

Skill

Snatch DL to Knees + Snatch DL to Power Position + Snatch Extenstion + Power Snatch

Conditioning

“Annabel”
10 double unders
10 abmat situps
2 power snatches (135/95)
20 double unders
20 abmat situps
4 power snatches
30 double unders
30 abmat situps
6 power snatches
40 double unders
40 abmat situps
8 power snatches
50 double unders
50 abmat situps
10 power snatches

WOD 20141023

Skill/Strength

4 Sets:

3 Rope Climbs

10 Strict Toes to Bar (sub kipping t2b or V-ups)

Rest 60s after each set

Conditioning  

4x800m Run (sprint)

1:1 Rest Ratio

RX Plus:  1st 2 rounds with weight vest

WOD 20141022

Strength

2 Position Clean - 1 Hang + 1 High Hang

Conditioning

Complete as many rounds as possible in 10 minutes of:
10 Box Jumps  (24/20)
10 Squat Cleans (135/95)

For those of you guys that missed the Santa Monica "Wellbeing Festival", you guys missed a great performance by our coaches Brad and Alex.   Unfortunately neither of our guys won, but they did one  heck of a job!!!

WOD 20141021

Strength

Shoulder Press (5-5-5-5)
Start at 70% and work up to a heavy set of 5 reps.  Use your previous Press maxes to find your starting point. Sets should be heavy.

Conditioning

21-18-15-12-9-6
Push Press 95/65
Sit Ups
Burpees

WOD 20141020

Strength

Back Squat (5-5-5-5)
start at 70% and increase the weight every round, your goal is to work to 5RM

Conditioning

"Cindy"
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Stop by the Wellbeing Festival this Saturday in Santa Monica. We'll have a booth up, come say hi and come hang out we'll be there until 4pm. 2 of our coaches will be trying to win the title of "Santa Monica's Best Trainer", come support, cheer, and vote for them(1:30-2:30). Good luck Alex and Brad!


WOD 20141017

Weightlifting

Clean and Jerk (1 Rep POWER Clean & Jerk)

Conditioning

Heavy "Grace"

30 Clean & Jerks (185/125)

WOD 20141016

Strength
4 Sets:
A. Max Strict Pull-ups
B.6 Overhead Walking Lunges

Conditioning

For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

WOD 20141015

Strength

1RM Front Squat

Conditioning

Run 800m

25 HSPU

25 KBS (1.5/1)

Run 400m

25 KBS (1.5/1)

25 HSPU

Run 800m

“Life is Beautiful”

I caught this post on Instagram over the weekend and thought it would be cool if we kicked off the week doing this WOD to show our support to Kassi's family and Lat 45 CrossFit in Idaho.  

The following excerpt was taken from another source:

"Kassi Schroeder was the owner of Lat 45 CrossFit in Salmon, Idaho, mother to two young daughters and wife of David Schroeder. Kassi was diagnosed with AML (a type of leukemia) on October 18, 2013 and passed to Heaven September 27, 2014, at just 27 years old. For 11 months she endured endless, pain, nausea, exams, biopsies, scans, extremely toxic chemo treatment, 2 bone marrow transplants, and 8 months confined within the walls of a hospital cancer ward far from home and her beloved daughters. Although she suffered tremendously, her strength, courage, character, faith, beauty and love endured to the end. Unknown to anyone but herself, weeks before her passing, she created a family photo, and on it she placed the words, ”Life is Beautiful”, a message to the loved ones she leaves behind."

WOD 20141012

Skill

The Ring Muscle-up

Conditioning

“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder

3 rounds for time of:

9 Muscle-Ups

27 Wall Ball Shots (20/14 lbs)

20 Toes to Bar

14 Deadlifts (225/155 lbs)

- 1 round for her husband and each of her her daughters she left behind

NLI - THE FINAL SERIES Oct. 11

This Saturday 6 of our athletes will be representing us the NLI Competition this weekend. Wish em luck! And if you're free, come out and watch them CRUSH IT!!!!

Good LUCK TEAM! #TEAMCFSBX

Cerritos College - Stadium
11110 Alondra Blvd.
Norwalk, CA 90650

HEAT TIMES:
Phil Pizzuti - 10am, 12am, 4pm
Jeremy Cheever - 930am, 1120am, 3:20pm
Aaron Schmidt - 900am, 1220am; 4:10pm
Sara Cheever - 8:40am, 12am, 2:40pm
Nicholas Foster - 10am, 11:40am, 3:50pm
Brian Bishop - TBA

WOD 20141010

Skill

Ground 2 Overhead : Snatch vs Clean & Jerk and fast vs efficient 

Conditioning 

30 Ground to Overhead (95/65 lbs)

30 Pull-Ups

400 Meter Run

20 Ground to Overhead (95/65 lbs)

20 Pull-Ups

400 Meter Run

10 Ground to Overhead (95/65 lbs)

10 Pull-Ups

400 Meter Run

Yesterday's PR Tornado...

Yesterday we had 22 people PR their back squat!  This number only includes athletes who recorded a 1RM back squat when we tested back in August.  Several others either matched their personal best or hit multiple reps of a previous PR a fews weeks ago.  Both show a significant strength gain for our community overall.
PR's don't come only in the form of 1RM's or setting a new "Fran" time.  Over the last few weeks I've seen several PR's set simply overcoming fears and doing things they never thought they would.   These PR's are just as phenomenal and should be equally celebrated.   So for everyone that cleaned a barbell for the first time in a workout, jumped on a 20inch box for the very first time, stood up in a handstand, ran a mile without stopping or climbed the rope to the top....this shout out is for you as well.  Cheers!!!



WOD 20141009

Strength

3RM Touch & Go Power Snatch
1 Set of unbroken Power snatches @70% of today’s 3RM

Conditioning

CrossFit Open 12.1
7MIN AMRAP - Burpees

WOD 20141008

Strength

1RM Back Squat

Metcon

5 Rounds
15 Box Jump (24/20)
12 Push Presses (115/75)
9 Toes 2 Bar

This is a super throwback picture from almost 2 years ago!  Think this was snapped in January of 2013.  Weather was still amazing.  Have a feeling we are going to have a similar winter.   You guys are welcome to take the rows outside for the first part of this triplet.   Unless it's too hot?!

WOD 20141007

Strength/Skill

Snatch Balance 5x3
complete 5 heavy sets of 3, record your heaviest set completed

Metcon

1500M Row
150 DU
1.5 Mile Run (800x3)

WOD 20141006

Strength

Deadlift (3-3-3-3-3)
Work up to a 3RM.

Metcon

100 Kettle Bell Snatch Test

WOD 20141003

Strength

Shoulder Press (3-3-3-3-3)
Build to heavy set of 3reps over 5 sets


Conditioning

4 Rounds
against a 2min clock complete:

Row 250 Meters
Power Cleans (155/105 lbs)

2min Rest Between sets
Score will be total number of cleans completed

Make technique your main focus today.  Catch every rep cleanly before you go up in weight.  And don't rush to put big weight on the bar.  Moving up 10#'s at a time is more than enough to get you to weight you want today.  Work smarter.


WOD 20141002

Weightlifting

Snatch Complex - 1 Hang Power Snatch + 1 Snatch

Conditioning

AMRAP 9 Minutes:
3 Power Snatch 95/65
5 Overhead Squats 95/65
7 Push Up

WOD 20141001

Strength

4 Sets
6 Walking Lunges (heavy as possible)
Rest 1 min
8 Strict Pull-ups (athletes may come off bar)


Metcon

800m Run
50 Box Jumps (24/20)
50 Deadlifts (135/95)
50 Wall Balls (20/14)
50 Burpees
800m Run

WOD 20140930

Strength

Power Clean (5RM Touch & Go)

Metcon

4 rounds
15 Shoulder to Overhead 115/75#
15 C2B Pull-ups
50 Double-Unders

Get some.


WOD 20140929

Strength/Skill

3RM OHS


Conditioning

Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps

Strength/Skill

3 Rounds

A.Row 15 Cal (quickly as possible)
Rest 1 min
B.Complete 6-8 Strict Pull-ups (athletes can come off bar)
Rest 1 min

Conditioning

3 Rounds
25 Wall-ball 20 pound ball
25 Sumo deadlift high-pull (75/55)
25 Box Jump (20" box - everyone)
25 Push-press (75/55)
15min time cap.  If you do not finish under the cap, enter your score as 15:00.  In the notes, enter how many reps were completed in the workout.

Challenge yourself, doesn't mean go heavier.  Sometimes it means, go a little faster.

WOD 20140925

Strength

Push Press (3RM )
Push Jerk (1RM)

Conditioning

5 Rounds
20 one arm snatches (1.5/1 pood)
10 Chest to bar
200m Sprint

WOD 20140924


Strength

Back Squat
75% x 5, 85% x 3, 95% x 1+

Conditioning

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Burpees
6 Front Squats (135/95)
9 KBS (1.5/1)

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended

WOD 20140923

Skill

4 Rounds

A. HSPU 12 reps (do as many strict as possible before kipping)

Rest as needed

B. 50 Double Unders or 60s Double Under Practice

Rest as needed

60 second handstand hold can be subbed for HSPU

Conditioning

800m run

10 clean and jerk (135/95)

600m run

10 clean and jerk

400m run

10 clean and jerk

200m run

WLC - Week #1

Hey Team CFSBX, this is the official start of the Fall Whole Life Challenge!  The first couple weeks are always the hardest.  Stick with it.  After a few weeks you start to get the hang of it.  Don't be afraid to ask questions and definitely don't be afraid to try some new things. Good Luck!

WOD 20140922

Barbell

Hang Snatch (1 Rep Max - from the High Hang)

Conditioning

10 Squat Snatch (115/75)
30 Sit-ups
8 Squat Snatch
24 Sit-ups
6 Squat Snatch
18 Sit-ups
4 Squat Snatch
12 Sit-ups
2 Squat Snatch
6 Sit-ups

12 tips on how to win at the Fall Whole Life Challenge...

12 tips on how to win at the Fall Paleo Challenge...

1.  Clean out your pantry.  Seriously throw everything inside it away.  If it came in a package it is probably processed.  Trust me, you don't need that kind of temptation.

2.  Understand that processed foods ARE NOT just fast foods.  ALL wheat is processed, whole or not.  Tortillas, unless they are corn, are made out of wheat.  Meaning tortillas are basically bread. Lesson:  DON'T EAT GRAINS.

3. Don't eat corn.  Just because it is gluten free doesn't make it okay.  Gluten is only part of the problem.

4.  Quinoa is a seed that acts like a grain.  Don't eat it.

5.  Legumes and lentils are a NO REP.

6.  Beans are legumes, don't eat them.  Peanuts are beans, don't eat them.

7.  Limit the amount of fruit you eat (1 serving is enough).  Remember sugar is sugar.

8.  Stay away from rice, even brown rice.  Especially brown rice.

9.  Fat is good for you, EAT IT.

10.  Abandon what you previously thought about everything.  Remember what you thought about CrossFit before you started?  Yeah, it's like that.

11.  Keep an open mind.  What you thought was healthy before may not be.  And what you thought was bad, might actually be good for you.

12.  Don't be afraid to try new foods.


There are some things listed on the list of things that are 'acceptable' to eat for the WLC that I recommend staying away from.  Quinoa, white rice, brown rice, potatoes are the main ones.  Often times people will eat more of these foods because they are acceptable to eat.   The problem with including these foods in your diet, is that they will fill you up, but are not nutrient dense.  Translation, empty calories that your body gets nothing from.  Stick to nutrient dense foods.
It actually can be pretty easy.  Not having that time is really just a poor excuse.  It take a lot less time to prepare foods that are natural.  How long does it really take to cook a steak?



WOD 20140919

Strength 

Back Squat  70% x 3, 80% x 3, 90% x 3+

Conditioning

Run 600 Meters
20 Front Squats (185/125)
Run 600 Meters
20 Deadlifts (225/155)
Run 600 Meters

Skill and Speed

In today's WOD you will notice that the rope climb is placed before the actual conditioning part of the day.  Skill over speed is what we are aiming for.  Typically on "rope climb day", coach goes over the finer points of the rope climb as well as the different techniques.  All the athletes take to the rope and give it try.  Some get it, some don't.  As soon as the clock beeps and the workout starts, those that are less skilled climbing the rope are forced to modify the workout just so they don't hold up other athletes.  It's pretty hard to learn to climb a rope in the middle of a metcon when you have someone breathing down your neck trying to get back on.  Take your time with the rope climbs today.  Learn to get comfortable hanging on the rope and using your legs to stand up.  If you already know how to climb it, great!  Now learn to climb it quicker and more efficiently so the rest of us can get on!  jk....

WOD 20140918

Skill/Strength

3 Rounds:
6 turkish get-ups (alternating arms)
rest 1 min
3 Rope Climbs
rest 1 min

Conditioning

4 Rounds for Max Reps:

60 seconds Row for Calories

60 seconds Push-Ups

60 seconds Wall Balls (20/14)

60 seconds of Rest

Fall Whole Life Challenge #WLC

It's not too late to sign up for the Fall Whole Life Challenge.  It officially starts for us this Saturday.   For those still on the fence, you really have nothing to lose but a few extra pounds and some time off your "Fran".  Challenge yourself to change your habits for 8 weeks. Because you don't really know what your body is capable of unless you give a real chance.

FAQ...

I'm not sure about signing up for the Whole Life Challenge....

You've "dieted" before.  You "watched" what you ate before as well.  The Whole Life Challenge outlines your diet and helps you keep you accountable.  Remember that the point of the challenge isn't just to shed some pounds and get fit, even though those 2 things are a direct result.  The challenge helps open our eyes to what we are eating and the effects it has on our bodies, good and bad.

How does the "diet" actually work?

It is really simple.  You literally take all the crap out of your diet for 8 weeks and eat nothing but all natural whole foods.  Eat meat, vegetables, nuts, seeds, some fruit, little starch and no sugar.

Should I get dunked?

Yes, absolutely!  Getting dunked will give you a true measurable starting point.  You accurately weighed and the hydrostatic body fat test is one of the most precise ways of measuring body fat percentage.

Stay tuned, more to come over the next couple days.

WOD 20140917

Strength/Skill

6 EMOM
Hang Power Snatch (5 Reps every minute for 6 minutes)

Metcon

15min AMRAP
25 Double Unders
15 KBS (2/1.25)
10 Box Jumps (30/24)

WOD 20140916

Strength

Bench Press (5 x 5)
Build up to a heavy set of 5 reps over 5 sets.  After each set,  do a set of MAX EFFORT PULL-UPS.
Pull-ups (5 x Max Effort (Strict))
Rest 90 Seconds, before you start you next set of Bench Press.  Aim to do at least 5-10 reps.

Metcon

30 Power Cleans (165/115)

Rest 1 min, then go straight into the next part..

3 Rounds
8 Burpees
8 Back Squats (165/115)
8 Chest to Bar

Some good stuff going down this Saturday...

1.  The Whole Life Challenge Officially begins. 

2.  We have 2 Teams competing at The Dynamic Duo 2

Address:

The Marina Green (Home of the Long Beach Grand Prix)

386 E Shoreline Dr

Long Beach, CA 90802

Get dunked early Saturday morning, workout, then head to The Marina in Long Beach to support these guys.  Gonna be a lot of fun!

Meet the teams...

Alex Student & Phil Pizzuti 

Kelly Coffey & Dan Akers

WOD 20140915

Strength

Front Squat (Front Squat + Split Jerk)

work up to the heaviest set possible - 1 Front Squat + 1 Split Jerk

Conditioning 

2 Rounds:

500m Row

30 Ring Dips

20 Toes 2 Bar

Rest 4 min

WOD 20140912

Strength

1 Clean every 90 seconds for 15 minutes (10 sets)
- athletes should be nice and warm before they begin.  first rep should be at 55% of your 1RM.  Plan on meeting or beating your previous 1RM.


Metcon

5 Rounds
5 Clusters (155/115)
10 Burpees
200m Run

WOD 20140911


Strength & Skill

4 Sets (no measure)
12 Ring push-ups
rest 60 seconds
16 Weighted Lunges (alternating legs) - athletes should go as heavy as possible

Metcon

4 Rounds
50 Double-Unders
25 Wall Ball Shots