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