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

Yep, strict pull-ups again.  Shoulder strength and stability are important.  The strict pull-up will build functional strength and help develop the muscles that surround our shoulder.  Kipping pull-ups are great during the conditioning portion of the WOD.  But when it comes to strength and functionality, we are taking it back to the basics.  Don't be surprised if you see again next week or the week after that.  Enjoy people getting strong people!


WOD 20140910

Strength
3xME Pull-ups (Strict)

Skill 
Kipping: Pull-ups

Push Press / Push Jerk

Metcon
Row 500m
12 Shoulder to Overhead (155/115)
24 Pull-ups
9 Shoulder to Overhead (155/115)
18 Pull-ups
6 Shoulder to Overhead (155/115)
12 Pull-ups
Row 500m

The focus for today's workout is simple.  Keep the intensity high and be efficient.


WOD 20140909

STRENGTH

5RM Hang Power Snatch
- Reps are to be taken from slightly below the knee

1x Max Effort Set (use 85% of todays 5RM, these is an unbroken set)

METCON

3 min AMRAP
6 deadlifts  (135/95)
3 OHS (135/95)

We're squatting today.   Get low.



WOD 20140908

Strength

Back Squat

warm-up sets - 5x40%, 5x50%, 5x60% 

5x65%, 5x75%, 5x85%

*the last set is meant to be done at MAX EFFORT set of reps.

Front Squat 

3x5 @70% of your 1RM

Metcon

12min AMRAP

12 KBS (1.5/1 pood)

12 Ab Mat Sit-ups

Thank you everyone for stepping up and reserving a spot for classes over the past couple days!  It has been more helpful for us than you know.  Some people have been finding out that they are not able to register for class because it is full.  Please keep in mind that there are class caps for a reason, we would like to prevent having classes of 20 people.  You are welcome to show up and see if there is space for you to take the class (like if someone no shows).  But by no means should anyone be offended if Coach says you have to sit this one out and wait until the next hour.  Preference goes towards those who made the time and effort to make their reservation.  You can always wait for the next class or reserve the class a little sooner.  THANKS AGAIN GUYS!

Any interest out there for a 4pm class?


WOD 20140905

Strength

1RM Snatch

Metcon

"Karen"

CrossFit Team Series Workouts

We were able to form a few teams together for the online competition.  The competition spans over 3 month.  Each month a set of workouts gets released that the team must complete together.  Currently each team is completing the workouts on their own time.  I will make some posts on Facebook when the teams decide to do the workouts so you guys can come in and watch if you like.

The works are pretty dope, especially since they with a partner.  I plan on programming the workouts on Sundays for anyone that wants to come in and do them.  If you came in this past Sunday, I had the class do Event 3 and 4.  You technically only need 2 people to do the workouts.  Find a buddy and come in this Sunday.  If you can't find anyone, come in anyway we'll pair you up.

On deck for this Sunday:  Event 1 and Event 2

https://teamseries.crossfit.com/#/events/1



WOD 20140904

Strength

1RM Deadlift

Conditioning

13.4

NFL Opening Day @ West 4th & Jane

Are you ready for some football?!?!?   Join us at West 4th & Jane this Thursday evening for the 1st game of the season.  Come have a beer, a bunless burger, maybe some tots, or maybe just drop in to say hi and watch the game.  Kickoff is at 5:30, see you there!!!

West 4th & Jane 

1432 4th St
Ste A
Santa Monica, CA 9040

WOD20140903

Strength

Back Squat (5x75% , 5x80%, 5x85%)

warm-up sets - 5x40%, 5x50%, 3x60%

Metcon

5 Rounds:

15 Burpee Box Jumps

15 KBS (1.5/1)

Back to work...

We are starting our second week of testing strength and benchmarks.  This week will include pull-ups, the deadlift and the olympic lifts.  It's gonna be a fun week.

The next Whole Life Challenge will be starting in the next couple of weeks.  We will have a Q&A sessions as well as a short seminar about diet.  Stay tuned for more details!

Crushed it on the sand with these gentlemen yesterday for a "quick" Labor Day workout.


WOD20140902

Strength:

Pull-ups (5 Max Effort Sets - Strict)
Rest 90 seconds between sets. Record your total number of reps.  in the notes section, list how many you you completed each round.

Conditioning:

1K Row
100 Double Unders
1-Mile Run
800M Row
80 Double Unders
800M Run