Beach WOD this Labor Day @10am.   Same meeting spot as always, on the sand by the rings and grass patch (Santa Monica Muscle Beach) just south of the pier.  Come a few minutes early so you can find us and we can get set up and if you like, bring a friend.


Labor Day Weekend Schedule:
Saturday - 9,10,11,12
Sunday - Open Gym 10-12, Class at 12
Monday - Box Closed, BEACH WOD


WOD20140829

Gymnastics

Max Height Box Jump - Height


Metcon

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Legs, hips, arms....

Everybody knows, I like to snatch.   I'm obsessed with the movement.  If I had it my way, you would all be doing it almost every other day in class. Lucky for all of you there are a ton of other fun exercises to do that are really fun as well.  When I first learned the movement, it honestly felt like I was muscling up the weight.  And I was.  I had to learn to be patient and allow my legs to more of the work.  The truth is, that the longer you wait to pull the bar and the longer you wait to actually jump off the floor the faster the weight will fly over your head.

Drive with you legs, open up your hips, then let your arms lead the bar over your head.


WOD20140827

Strength/Barbell

Snatch Complex - 1 Hang Power Snatch + 1 Full Snatch
(Record your heaviest set)

Metcon: AMRAP for TOTAL # of Reps

2 Sets:

4min Row for Calories
3min Ring Dips
2min Toes to Bar
Rest 4min

Our testing phase continues, we will be testing our 1RM's in the shoulder press, push press and push jerk.  Have some fun and let's lift some heavy shit!

WOD20140827

STRENGTH

Shoulder Press (1 Rep Max)

Push Press (1 Rep Max)

Push Jerk (1 Rep Max)

METCON

12 Minute AMRAP:

12 HSPU

24 KBS (1.5/1)

Top "Jackie" scores from yesterday.  Time to start filling up the leaderboard.

WOD2140826

BBG - Barbell Gymnastics

Clean (2 Position Clean - 1 Hang + 1 High Hang)
20min to work up to a heavy set of the complex.

Metcon (Time)

5 Rounds:

20 Wall Ball Shots (20/14)
10 Power Cleans (155/115)

Testing Time...

Over the next couple of weeks, you will be seeing some baseline workouts and 1 rep max core lifts being programmed.  This is going to be our "testing phase" for everyone in the gym.  I want everyone at the box to get a record of where they are currently at, strength wise as well as log some benchmark workouts.   So be sure that you record all your scores and some notes about the workouts!  We will be retesting some of these again in 6 weeks.  Have fun!

If you can't make it to class on any of the days, let me know and I will schedule some time for you to come in and do the workout.  Open Gym is a great time for it.  (open gym:  Sunday 10-12)

WOD20140825

Strength:

1 Rep Max Front Squat

1 Rep Max Back Squat

Metcon:

"Jackie"

CFSBX at The CrossFit Games 2014

Every year I go to the games I leave more impressed than the year before.  I love everything about the experience of being there.  Watching people compete.   The different foods and beers they serve.  The vendors.  The spectators.  There is truly nothing like it.  It's like Comic Con meets The World Cup.  Next year if you have a chance to go for one day, do it.  Everything we see the athletes do are the same things we do everyday.  Each and every one of us can relate to what those guys go through, and that's what I find so great about it.

Sports Illustrated wrote a fantastic article about it, take a read:  For the Love of CrossFit: Everyone's All in It Together at the Games