The blog moved...

I'm moving blog over to the current new currently active website, click the link below.  So if you have been following through Blogger, it's time to head over to the new site.

http://wordpress.crossfitsandbox.com/?page_id=103

Summer Shakedown 2015

Juvie, Kelly, Dan, Emma & Justin will all be competing tomorrow at Summer Shakedown being held at Valley CF. If you guys aren't doing anything....ya'll should really go check em out!!!

http://shakedownseries.com/

The topic of diet soda, spefically Diet Coke, came up a couple times over the weekend with multiple people. This came across on my Facebook feed and thought it would be a good idea to share it. 

I stopped drinking Diet Coke a long time ago mostly because I wanted to see if could give it up.  Slowly,

I started to learn more about diet and nutrition and that made it a lot easier to never drink it ever again.  

http://cdn.eatlocalgrown.com/1-end-of-diet-soda.html?t=tp1

First Olympic Weightlifting Meet in the books! Michelle killed it. She put up a 118kg total and PR'd both her lifts!

So proud of this girl!!! Michelle competed in her 1st weightlifting meet last weekend, and PR'd both her lifts putting up a 118kg total. Her and I have only been working together for a little more than a month or so and she has already come a long way in a short amount of time. She's 17years old and just decided to start competing in Olympic weightlifting before she moved to #santamonica 2 months ago. We're excited to help get to the next level. She also is a really talented volleyball player. #weightlifting #liftlikealady #CFSBX

A video posted by CrossFit SandBox (@crossfitsandbox) on Aug 5, 2015 at 7:48am PDT

For the next couple of weeks, we'll be mixing in some of the workouts from this past weekends CrossFit Games (if you haven't already noticed).  I will be pulling from the Masters/Teens as well from the Individual competition.  The weights from each class will be posted too, so you guys and gals can go back and see how you stacked up against some of the best athletes in the sport.  The weights for the workouts will carefully selected, of course!

Oh, and Tommy Hackenbruck from UTE CrossFit, dropped in with his buddy Nick Pyle this morning.  I fell out of my chair.

Vote now!!!!

Would you rather, do...

1. Double DT

Or

2.  Heavy DT

Visiting from out of town for The CrossFit Games, come through!

Schedule for anyone looking to drop in this week or weekend  Shoot us a message and come on through, we would love to have you!

150723 - Thursday

a.7x1 Snatch

- begin your first set at 60% of your 1RM and continue to add weight until you fail. work up to a heavy SINGLE for today. Limit yourself to 3 misses.

b.10min AMRAP

9 Toes to Bar

12 Hang Power Snatch (75/55)

Come do the Hero WOD tomorrow at 10am!  At 11am we will have our summer camp finale event and party, stay to support the teams and eat some tacos!!!

Pull-up or Pull-out vs Truffle Shuffle

Pull-up or Pull-out  vs  Truffle Shuffle compete on Sunday @11am for the SandBox Summer Camp Title!! Come show your support!

After party with awards and winners announced! And don't forget the Taco Truck!!

Sunday's Schedule:
@9am Yoga
@10am Hero WOD
@11am SandBox Summer Camp Finale
@12am Summer Camp Awards Ceremony & PARTY!

This weekends Summer Camp events

This weekends events, please sign up on Wodify...
Saturday 6/20 – CFSBX Honor Guard WOD. Pair up with a teammate!!! 
Saturday 6/20 – Movie Night & Pot Luck @7PM at the gym. Bring your favorite dish, favorite wine, favorite friend! 
Sunday 6/21 – team competition at 10am at the gym

IF IT FITS YOUR MACROS #IIFYM

Months back I decided to try my hand at "flexible dieting".   Counting macros has been around forever but I never really understand how it worked.   Turns out it was a lot easier than I thought, kind of...
The first thing that one needs to understand, that it's not an excuse to just eat shitty food!  A majority of it should still come from whole, natrual and organic sources.  It's really easy for a lot of us (me included), to take advantage of the word "moderation".  You all know what I mean.
Give the article a read, it's short.

http://www.muscleandfitness.com/nutrition/lose-fat/everything-you-need-know-about-iifym

Friday Faces!

Check out my our new album, I call it "Friday Faces"

Posted by CrossFit SandBox on Friday, June 5, 2015

A few things you probably didn't want to know about cranberries...

*spoiler alert
they always add sugar. ALWAYS.

http://healthyeating.sfgate.com/dried-cranberries-good-you-3668.html

New CFSBX FB Group - Members ONLY

Check it out peeps!!! per the request of a few members I started a Facebook Group for The CrossFit SandBox. It can be used for communication among members, a bulletin board, a shout out, to post photos and videos, etc.... it can be incredibly useful during Summer Camp. If I forgot to add you, please request to be apart of the group so I can add you in....
(if you are afraid of constant notifications, you have the option to turn them off once you get added into the group)

https://www.facebook.com/groups/697013130410909/

Diet and Nutrition for SandBox Summer Camp

(throwback to a time when Juvie and I thought we were actual cavemen.  Partners in Paleo)

Diet and Nutrition for SandBox Summer Camp

During SandBox Summer camp we are encouraging participants to change the way they look at their diet and nutrition.  I am not making the recommendation for everyone to eat a specific way, but I am recommending that everyone eat with their fitness goals and lifestyle in mind.   This DOES NOT mean a crash diet, where you stop eating bread.  What I want is for everyone to take a look at how they are currently fueling their body and make adjustments that will make sense for the results they want to achieve.  Everyone should take a moment to think about what exactly that is.  (go ahead, we can wait….)

What am I eating?

When am I eating?

Where….?

How (much)...?

Why…?

Who (am I eating for/with)...?

Many athletes have been left wondering how and what they are supposed to be eating.   We WILL NOT be scoring your food logs based on what you are eating.  Athletes and teams will get points for just logging in your food everyday.  As far as the question of what you and how you should be eating, my quick answer to that is this: EAT CLEAN.  

EAT CLEAN.

Take all of the junk out of what you eat.  All the processed foods, all the sugar, the artificial sweeteners, all the ingredients you can’t pronounce, the grains, the flours, the starches out of your diet for the next 5-6 weeks.  

EAT REAL, WHOLE FOODS.

Choose to eat foods that’s fresh and real.  If you can help it, go with organic.  I am NOT talking about freshly baked whole grain bread.  Bread = flour = grains = NO REP

If you would like to get into more specifics, please contact your team counselor or set up some time to come in and talk with me.   I am more than willing to sit down with any of you and get more detailed about what and how much you should eat.  This morning I sat down with a couple people and help them set caloric goals for them to hit each day.  We’re all in this together!

FAQ

What am I supposed to eat?

Meats, vegetables, fruits, nuts, seeds, healthy oils.

For real?

yes.

What am I not supposed to eat?

Grains, processed foods, artificial sweeteners.  

That sounds too easy…

you are right, it is.

So is this PALEO?

For the most part, YES.  Keep it real. Keep it fresh.

#saynotomonsanto

Since I keep seeing the Monsanto commercial on the television.  I thought it would be funny to search on Monsanto on the interwebs to just see what comes up.   During my search for #saynotomonsanto, this is what I found.

Monsanto is the leading producer of genetically engineered seed.  These are the GMO guys.

King of CrossFit

Just in case you missed the 60-minutes on CrossFit's founder.

SandBox Summer Camp

Remember that one summer we got six packs, learned to eat healthier, kayaked, biked, danced, and played sports at the beach? By the end of SandBox Summer Camp 2015 the answer to this will be a resounding yes!

What is SandBox Summer Camp?

All members (non-members are also welcome!) who sign up will be divided into different teams. Each team will be led by one of our beloved badass coaches, the Camp Counselor. The objective of the camp is to work and play together to promote healthier lifestyles.

What happens during the 6 weeks?

Throughout the six-week camp, teams will compete against each other through various challenges (i.e. cook offs, amraps), chill during team outings (bike rides, bonfires, kayaking, dance parties, beach sports, etc.), and ultimately work on bettering themselves with the personal guidance of their Camp Counselor. Points will be earned through participation and strong performances in the challenges. The emphasis on where the bulk of the points can be earned will revolve around activities and challenges centered around promoting health and fitness!

When does Summer Camp take place?

On May 16 we will announce the teams and have an official team weigh-in. Camp members will have the option of getting their body fat measured byfitnesswave.com for $70 (price includes the second measurement at the end of camp) or by an electric scale for free. Only those who get measured by FitnessWave will be eligible to win the grand prize awarded to the person with the biggest body composition transformation. On June 27 we will have a weigh out and conclude the camp.

This sounds fun! How do I sign up?

Register here:
https://docs.google.com/forms/d/1Xxr4Z_kh8FoNUYT8tIcow1qd6LvhokvU7zmTLNnIGKA/viewform?usp=send_form

This sounds like too much work. How do I pass?

You don't. Levels of participation are totally scalable just like any wod in any given class, and your teammates will shoulder the load when you are unable to. Our goal is to be as big a part of your life as you want in order to bring you the results you seek. During this six week period we will create an environment where we all can help each other take on healthy sustainable lifestyle practices while helping you lose the fat -- just in time for the summer!

What are the costs?

$20 to register (free camp t-shirt included) and optional cost of $70 if you want to get an accurate body fat measurement from FitnessWave (required to be eligible for the individual diet competition.)

150415

150415

Strength
Thruster 5x5x5x5x5

Conditioining 
Tabata Intervals of:
Row for Cal
KB Swings 24/16kg
Air Squats
Ab-Mat Situps

150414

150414

Strength 
Power Snatch (1RM)

Conditioning  
For time:
25 burpees
25 hang snatches (135/95)
25 bar muscle-ups
25 hang snatches
25 burpees

150413

150413

Weightlifting
Shoulder Press (1RM)
Deadlift (1RM)

Conditioning 
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

150407

150407

Strength
Front Squat (3 rep max)

Conditioning 
4RFT:
10 sumo deadlift high-pull (95/65)
10 push press
10 back squats

150406

150406

Weightlifting
Behind the Neck Push Press + Snatch Balance (4x3+2)

Conditioning 
3RFT:
100 DU
21 KBS (24/16)
12 Pull-ups

150402

150402

Skill
Metcon (No Measure)
4 Sets:
Strict Pull-ups x 8 + ME Kipping
Rest
Alternating Pistols x 12
Rest

Conditioning 
Metcon (Time)
1000m Row
75 Burpees
50 Thrusters (45/35)
25 TTB

150401

150401

Strength
Front Rack Lunge (6 RM - alternating legs)

Metcon
12 min AMRAP:
5 power cleans (155/105)
25 double unders

150331

150331

Weightlifting
Full SQUAT snatches. Go light, do it right.  If you can not complete the reps in a full squat snatch then athletes should keep the weight light.
Snatch (4x3 )
Sets are to be done at the following % of your 1RM.
70%,70%,75%,80%

Conditioning 
3RFT:
20 C2B
30 WB shots
40 Push-ups

150330

150330

Strength
Behind the Neck Push Press + Snatch Balance (4 x 3 + 2)
4 (sets) x 3 (BTN Push Press) + (2 Snatch Balance)

Conditioning 
20:00 AMRAP:
Run 400m
3 Rope Climbs

150327

15.5 

150327

Skill
Prep for 15.5 - Rowing
Metcon (3 Rounds for time)
30 cal row
rest
20 cal row
rest
10 cal row
row each set for time.  try to row as quickly as you can, without letting your breathe or heart rate going out of control.  keep the rest short between sets.

Conditioning 
With a 12 min clock:
1 minute of double-unders
1 minute of power snatches (75/55)
2 minute of double-unders
2 minute of power snatches
3 minute of double-unders
3 minute of power snatches
record a score for each round

150326

150326

Weightlifting
Power Clean (1 Rep Max)

Conditioning 
4RFT:
25 KBS Swings (32/24 kg)
15 Pull-Ups

150325

150325

Weightlifting
Front Squat (5X3 Paused Front Squat (3 count pause in rock bott)
Split Jerk (1 Rep Max)

Conditioning
Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees

150324

150324

Weightlifting
Power Snatch (2 Rep Max)

Conditioning 
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

150323

150323

Weightlifting
Back Squat (7x3)
Start at 70% of your 1RM and increase the load each set. Rest exactly 1 min between sets. Record the weight of you 7th set.

Metcon
3RFT:
Run 800m
30 Burpees to plate (blue)

150320

150320

Skill
Hand Stand Walking "progressions"
Hand Stand Push-ups - kipping

Conditioning
3 RFT:
30 Double-Unders
20 Deadlifts (135/95 lbs)
10 Back Squats (135/95 lbs)

150319

150319

Strength

Bench Press (5 x 5)
L-Sit Pull-ups (4 x max effort STRICT)
record how many reps in each round

Conditioning
A. "Isabel"

B.  For time:  1-Mile Run

150318

150318

A. 15min Time Limit

Paused Front Squat (5 x 3 (3 count pause in rock bottom))

Ring Dips (4 x 10)

B. 4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest

150317

There are 2 more open workouts left.   At this point, it gets easier to guess what movements will show up.  Thrusters, box jumps, shoulder to overhead and rowing have yet to appear.  So my guess is we will see something out of that group of movements.  Castro also seems to enjoy having the element of surprise.  So we can expect something crazy.   

The workouts this year have been pretty fun.  I didn't so much enjoy them while I was doing them.  But they were a lot of fun to do when it was all said and done.  I most enjoyed watching athletes do 15.3.  So many of our athletes who just learned to do muscles ups for the first time, go through the entire first round which is huge. 

150317

Weightlifting
Alternating EMOM for 14:00 of:
3 position squat clean x 1
jumping squats x 10
Squat Clean (7 x 1 Three Position Clean)

Conditioning
20min AMRAP of:
50 KB Swings (24/16kg)
25 Burpee Box Jumps (24/20)

150316

Don't forget to enter your scores in for 15.3!!!

150316

Weightlifting

Behind the Neck Push Press x 3RM
Behind The Neck Jerk x 1RM

Conditioning 
For Time:
60 Cal Row
60 Thrusters (105/70)
10min cap

150313

15.3 tomorrow morning!

150313

Skill
Muscle-ups

Conditioning 
3 Sets for MAX REPS:
Ground to Overhead (135/95) - 1 minute
Box Jumps (24/20″) - 1 minute
Rest - 1 minute

150312

150312

Strength
5x3 Deadlift

Conditioning
10min AMRAP:
30 Double Unders
15 Thrusters (75/55)

150311

150311

Weightlifting
Hang Snatch (1RM - from the knee)

Metcon
4 Rounds of for total reps:

1:00 ME Wall Balls (20/14)
1:00 ME Row for Cals
1:00 ME HSPU
1:00 Rest

150310

150310

Weightlifting

Front Squat 5(sets) x 3 (reps) 3 second pause at the bottom of the squat

Ring Dips 4 (sets) x Max Effort

Conditioning 

12:00 AMRAP of:

20 Power Clean & Push Jerks (95/65)
20 Box Jump (24/20)
15 Power Clean & Push Jerks (115/75)
20 Box Jump (24/20)
10 Power Clean & Push Jerks (135/95)
20 Box Jump (24/20)
5 Power Clean & Push Jerks (155/105)
20 Box Jump (24/20)

150309

150309

Weightlifting
Behind the Neck Press + Push Press (4 x 3 + 3)
4 (sets) x 3 (strict behind the neck press) + 3 (behind the neck push press)
*athletes should use regular press grip

Conditioning 

5 rounds of:

2:00 Burpees

1:00 Double-Unders

150306

150306


Skill
Kipping - Pull-ups & Chest to Bar

Conditioning 

5 Rounds: score total reps
:30 Max Effort Row for Cal
:30 Rest
:30 Max Effort KBS (red/green)
:30 Rest

NEW SWAG! - 150305

Check out the Brand New CROSSFIT SANDBOX Shirts, just in.   We have more than a couple different options this run.  Come find me at the box and I will pull one out for you.

Don't get these confused with the SandBox Open, shirts that are on their way.  Those are gonna fresh as well!

15.2 is going to be announced tonight.  Any guesses to what the movements will be?


150305

Weightlifting

Alternating EMOM for 14:00
ODD Min - 3-Position Clean + 1 Jerk
EVEN Min - 14 Jumping Lunges
Squat Clean and Jerk (3 Position (floor, knee, hip))

Conditioning 

10 x 200m Sprints

30 second rest between rounds.

150304

Crush it.

150304

Skill
Handstand Push-ups
4 x unbroken Max Effort

Conditioning 

100 Double Unders

21-18-15-12-9
Shoulder to Overhead (95/65)
Plate Sit ups (25/15)


100 Double Unders

150303

150303

Weightlifting
Back Squat (5×3 @80% of your 1RM)

Conditioning
10 min AMRAP - Up the ladder by 3's:

Chest-to-Bar Pull-ups
Box Jumps (24"/20")

150302

150302

Weightlifting

Snatch (Every 1:30 for 6:00 (5 total sets))
3 UB T&G Snatches (full – from floor) – @ 70% of 3RM

Conditioning

5 RFT:
Burpees x 15
Wall Ball x 10 (20/14)

1:1 work to rest ratio.  aim to do unbroken sets of the wall ball shots.  record TOTAL working time.

Nutrition Seminar, Sunday March 1st

This is what's up.   I know we have a ton of stuff going on this week.

1.  The Open Announcement is tonight
2.  The box will be doing 15.1 on Saturday morning
3.  Nutrition Seminar is on Sunday

If you haven't signed up for The CrossFit Open yet, do it now before you continue reading.(http://games.crossfit.com/)

If you are now signed up, please communicate to me your shirt size for the exclusive CrossFit Open shirt we will be giving to members that are participating.  It's going to be a lot of fun, you are going to do the workouts anyway and you get a free shirt!

DONUT (get it...)  miss the nutrition seminar this SUNDAY MARCH 1st.  The details of what will be discussed are located below.  Sign up on WODIFY, under "seminar".

NUTRITION SEMINAR - Sunday @ 10:15
LOCATION: CrossFit SandBox

The CrossFit Diet: The Art & Science Of Eating To Look Good, Be Healthier And Perform Better.

Description:
The body is not good at multi-tasking. It either likes to be burning fat or building muscle but not both. It wants to focus on performing better, but this also means it might sacrifice getting leaner or building muscle. Your diet and exercise might make you look better, but is it making you healthier?
In this presentation we will cover how to circumvent the body's natural aversion to multitasking. You will learn how to structure your diet by mastering the 4 workout eating strategies: fueling (preworkout), recovering (postworkout) and burning/building (between workouts).
We will cover how to calculate your starting macros and how to adjust based on results.
You will also learn the three primary considerations for optimal performance (aerobic capacity, Anaerobic capacity, and exercise economy) and how your diet helps or hurts.

http://drjade.com/

150226

A.  4 x 500m Row

B. For Time

100 KB Snatches (alternating every 10 reps)

*5 HSPU EMOM*

150225

150225


Skill
Toes to Bar
Chest to Bar

Conditioning

5 rounds for time:

10 Power Snatches (95/65)
10 TTB

Rest 2 minutes

3 rounds for time:

10 Power Cleans & Push Jerks (115/75)
10 C2B Pull-ups

Open Season

The CrossFit 2015 Open begins this week.  Workout 15.1 is going to be released this Thursday.  If you are still on the fence about signing up, read the article below and then go register.   You have nothing to lose.  Everyone who is signed up for The Open this year under CrossFit SandBox will receive an exclusive CrossFit Open Shirt, so don't forget to give me your shirt size.
Every week, we would like to pair a couple of athletes at the gym to head to head against one another.  If you guys are interested in being the weeks featured athletes, please let me know!

Schedule for The Open:

Thursday:
5PM - Live Streaming Announcement of the workout

Saturday:  
9:30AM - We will be begin running heats for the open workouts
(please come early to sign up for a heat)
11:00AM - "THE MAIN EVENT"

Sunday:
10:00-12:00  - Times for redo's, make-ups, etc...


http://games.crossfit.com/article/what-am-i-doing-here
























1502224

Strength
Back Squat (1×2@85%, 3×2@90%)

Metcon
30:00 AMRAP of:
Ring Dips x 20
Wall Balls x 30 (20/14)

Run x 400m

150223

The CrossFit Open is upon us.  On Thursday the first workout will be released and the season will be kicked off with 2 of the sports biggest names going head to head.   Naturally, we will be watching the announcement LIVE at the gym and stream the event during classes.  I invite anyone and everyone to come and watch, or you can stream it from your home.
If you have yet to sign up for The Open, you still have time!  We will be issuing out an exclusive CFSBX Open Shirt for everyone that signs up this year, THE SHIRT WILL BE FREE TO THOSE SIGNED UP.  Get on it.

http://games.crossfit.com/

150223

Strength
Snatch Balance + Overhead Squat (4 x 3 Snatch Balances + 5 OHS)
heavier than last week

Conditioning  
15:00min AMRAP - Reps
40 Burpees
40 Thrusters (95/65)

150218

Never miss a squat day.

150218

Weightlifting
Back Squat (1×3@75%, 1×3@85%, 1×2@90, 1×2@90%)
Handstand Push-ups (4xME kipping or strict)

Metcon
CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

150217

150217

Skill
Muscle-up progressions.
1.  Kipping Swing
2.  Hip Thrust/Extension
3.  The Turn Over

Conditioning 
Metcon (Time)
3 rounds for time of:

7 Power Snatches (135/95)
14 TTB
21 Box Jumps (24/20)

*Rest 2:00

3 rounds for time of:

7 Power Cleans (135/95)
14 C2B Pull-ups

21 Box Jumps (24/20)

150216

150216

Strength
Snatch Balance + Overhead Squat (4 x 3 Snatch Balances + 5 OHS)
1 rep = 3 SB + 5 OHS
Chest-To-Bar Pull-ups (4 x Max Effort)

Metcon:
7 Minute AMRAP
3 Barbell Thrusters (95/75)
3 Burpees
6 Barbell Thrusters
6 Burpees
9 Barbell Thrusters
9 Burpeess
12 Barbell Thrusters
12 Burpees
15 Barbell Thrusters
15 Burpees
18 Barbell Thrusters
18 Burpees
21 Barbell Thrusters
21 Burpees...

150213

Don't miss our extra special Saint Valentines Day Massacre Workout tomorrow.  Bring a partner, bring a friend, bring a towel..

HAPPY VALENTINES DAY!!!!

150213

Weightlifting
Front Squat + Jerk (record the weight you used for (1x3+1))
1×5+1@60%
1×5+1@70%
1×5+1@80%
1×3+1@90%

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

150212

150212

Weightlifting
Power Snatch (5 Reps EMOM for 5 Min (6 sets))
start at 60% of your 1RM Power Snatch, add weight every round.

Metcon

For Time:
800m Run
150 KBS (Red/Green)
800m Run

150211

150211

Strength
Back Squat (1×3@70%, 1×3@80%, 1x3@85%, 1×85% )
Handstand Push-ups (4 x max effort)

Metcon
12:00 AMRAP of:

2 Deadlifts 225/155#
10 Double-Unders
4 Deadlifts 225/155#
20 Double-Unders
6 Deadlifts 225/155#
30 Double-Unders
8 Deadlifts 225/155#
40 Double-Ubders
10 Deadlifts 225/155#
50 Double-Unders…
Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

Save the date Sunday March 1st.

DIET SEMINAR @ CrossFit SandBox

Good friend and CFSBX athlete Dr. Jade Teta will be leading a diet seminar here at the box. Topics that will be covered will be weight loss, body comp, and macro counting. If you guys have any questions please bring them. The webinar will start at 10;15am, right after yoga. Bring a friend.
Dr. Jade Teta is the founder the Metabolic Effect and the Metabolic Effect Diet Book. You guys can learn a little more about him here: http://drjade.com/

WOD 150210

Weightlifting
Clean and Jerk (5 UB T&G Power Clean & Push Jerks)
Every 1:30 for 6:00 (5 total sets
Start at 60% of your 1RM Clean add weight each set.  Record heaviest completed

Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

150209

I know what you are saying.  Thrusters and burpees, didn't we just do that?  Yes, we did.  But this will be a lot more fun.  A conversational pace means that your heart rate should be controlled.   The point is to work at pace that will still allow you to do as many reps as possible, but the work is being down at a controlled pace.   Breathe, take a step back from your reps then get back at it.  If you can speak, you should be moving.

In honor of @sasilverman classes took on "SAS" this morning. Thank you for everyone who came and the guys that stuck around to knockout this beast of a WOD. @yung__phil @thebugaleshow #sas #crossfit #crossfitsandbox #santamonica #coffeandbarbells #coffeycrew @crossfitsandbox #CFSBX

150209

Weightlifting
Complete 1 set of the complex, rest 1 min then complete a max effort set of chest to bar pull-ups.

A. Snatch Balance + Overhead Squat (4 x 3 + 5 OHS)
4(sets) x 3 (snatch balance) + 5 (overhead squat)
this is a different complex than the previous weeks.

B. Chest-To-Bar Pull-ups (4 x ME)

Conditioning
10:00 AMRAP:
25 Burpees
25 Thrusters (65/45)

stay at a "conversational" pace.  athletes will rest 1 min before the start of the second met con

5:00 AMRAP:
10 Target Burpees
10 Thrusters (95/65)


Fast as possible.  PUSH IT PEOPLE!!!

150206

WOD 150206


Weightlifting
Front Squat + Jerk (5 x 5 + 3 @80% )
5(sets) x (by) 5 (front squats) + 3 (jerks) @80% (of 1RM clean)

Conditioning
4 RFT:
30 Sit-ups
30 Alternating Lunges
15 Chest-to-BarPull-ups
15 Push Press (95/65)

150205

I'm not sure how many of you guys out there follow @CrossFit on Instagram (of if you even have Instagram for that matter), but this was posted a few days ago.   Samantha Silverman was not someone I knew personally, but a member of our community (Phil Trapp) was close friends to her and her family.  Our thoughts and prayers go out to all her family and friends.  Saturday we will be doing the memorial tribute WOD dedicated to her honor for all the CrossFit classes that day.  Hope to see you all then!



WOD 150205

Weightlifting

Alternating EMOM for 14:00

5 UB Hang Snatches @ 75% of 5rm (from power position)

10 Box Jumps 24/20″

Conditioning

"Fat Elizabeth”

15-12-9 of:

Power Cleans 185/125#
Weighted Ring Dips 30/20#

150204

WOD 150204

Strength

A. Back Squat (5X5@70%)
B. Toes-To-Bar (Max Effort)

Conditioning

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

150203

The CrossFit Games Open is now less than a month away.  Are you registered?  All skill levels are encouraged to register and compete.  It will be a lot of fun.  Click the link below to register, your team is CrossFit SandBox.

http://games.crossfit.com/about-the-games/the-open

WOD 150203

Weightlifting

(EMOM for 7:00-  3 UB T&G Power Clean & Push Jerks )
use 60-70% of your 1RM C&J for all sets

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg

150202

Your eyes are not deceiving you.  It is a 40 minute AMRAP.   The point of today, isn't to blow it all out in the beginning.  PACE YOURSELF.  Take this opportunity to find out where when to turn it up and when to back off so your heart rate doesn't go out of control.   Have fun with this one guys!

WOD 150202

Conditioning

40min AMRAP:
25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg
400m Run

150130

WOD 150130

Strength
Front Squat + Jerk (1X5+3@60%,1X5+3@70%, 1X5+2@75%,2X3+1@80%, 1X5+2@75)

Conditioning
10:00 to complete:

200 Double-Unders
100 Wall Balls (20/14)
ME Muscle-Ups with the remainder of the 10:00
Chest to bar pulls or pull-ups will be modifications for Muscle-ups

150129

The skill stuff programmed for today is meant to teach us all the proper way to begin the snatch off the floor and how to pull ourselves under the bar.  I've noticed that many of us start the snatch and the clean the same way we approach a 1RM deadlift.  This approach will almost immediately create problems for the lifter.  It comes down to the path of the bar.  If we can put the bar in the right path it will end in the spot we want it to.  In a traditional powering lifting style deadlift, we move the bar straight off the ground to a standing position.  In an olympic style deadlift, the bar will sweep toward our bodies and our hips will come to bar.  You will see what I mean in class today.  Don't miss it.


WOD 150129

Skill
Complete 4 sets:
(rest as needed between movements)
Snatch Deadlift x 5 (3s count to knee, 3s count to power pos)
Snatch on Toes x 5 (light weight)
Strict Pull-ups x 8-12 (stronger athletes should do 12)

Conditioning 
A.  5:00 AMRAP of:
Snatches (135/95)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

B.  5:00 AMRAP of:
Clean & Jerks (155/105)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

150128

WOD 150128

Strength
Back Squat ( 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80%

Conditioning 
CrossFit Games Open 12.1
7-Minute AMRAP of:  Burpees to a 6" target

150127

WOD 150127

Weightlifting

Power Snatch ( EMOM for 7:00-  5 Power Snatches*)

Conditioning

For time:

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

150126

WOD 150126

Weightlifting

a. Snatch Balance + 2 OHS (4x3)

b.  Toes-To-Bar (4 x Max Effort Toes to bar)

Conditioning

15 Minute AMRAP:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

FRIDAY NIGHT LIGHTS 1/23" Schedule

"FRIDAY NIGHT LIGHTS 1/23" Schedule

Come for the workout, stay for the company. Couple of different workouts going down tomorrow evening. Some libations will be provided, feel free to bring anything you like.
5pm - 6pm 
Weightlifting Session with Juvie and Brian, well be doing some technique and testing 1RM's.
6pm - 
Heats for the METCON will begin after 6. There will be a sign up sheet at the gym, sign up to compete against friend or I can blindly assign you heat. Bring a friend...get some!
730pm -
Fun and Games, Drinks and Festivities....

10min AMRAP
50 Wall Balls
40 KBS (red/green)
30 Box Jumpes (24/20)
20 Cal Row

WOD 150123

Weightlifting
Snatch (Every 1:30 for 6:00 - 3 FULL Snatches)

Metcon
20MIN AMRAP of:
5 Power Snatches (115/75)
10 Toes to bar
15 Wall balls (20/14)

150122

Maintenance is just as important as all the lifting that is done every day.  Mobilizing and stretching help us move better and get our muscles firing the way they are supposed to.  Just because mobility isn't programmed every single day, doesn't each of you can't do it on your own.   Addressing those little tight areas early will usually prevent bigger and more nagging injuries later.  

(working that ankle mobility...)

WOD 150122

Mobility
Leg smashing and shoulder stuff

Skill
Kipping and the Bar Muscle-up

Conditioning 

6:00 AMRAP of:

3 Bar Muscle-Ups
12 Shoulder to Overhead 95/65#
20 Lateral Hops Over the Bar

Rest 1 min

3:00 AMRAP of:
5 Bar Muscle-Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops

150121

WOD 150121

Weightlifting
Squat Clean and Jerk (EMOM 2:00 for 8:00 - 3 Clean & Jerks)

Conditioning
10:00 AMRAP of:
50 Double-Unders
40 TTB
30 Bar-Facing Burpees
20 Clean (full) & Jerks (185/125)

150120

WOD 150120

Strength
Back Squat (1x5@65%, 1x5@75%, 2x5@80%, 1x5@75%)

Conditioning 
For time:
20 cal row
60 wall balls (20/14)
20 cal row

Do pace, go ALL OUT

150119

WOD 150119

Strength
Snatch Balance + 2 OHS (4x3)
1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest

Conditioning 
5 rounds of:
12 thrusters (95/65)
15 c2b pull-ups

150116

WOD 150116

Weightlifting
Clean and Jerk (EMOM for 7:00)

Conditioning 
12:00 AMRAP for REPS:
9 OHS 115/75
9 C2B Pull-ups
9 KB Swings 24/16kg
15 OHS 115/75
15 C2B Pull-ups
15 KB Swings 24/16kg
21 OHS 115/75
21 C2B Pull-ups
21 KB Swings 24/16kg

150115

WOD 150115

Skill
Muscle-ups

Conditioning 
6 Sets
Row 250 Meters
10 Box Jumps (24″/20″)
12 Ring Dips
This will be performed with a partner, 1 partner will complete 1 round while the other rests.  Each will complete 6 sets.

Cool Down
800m run

WOD 150114

WOD 150114

Strength
Power Snatch (EMOM for 7:00 (5 TnG Reps))

Metcon
10 Rounds
15 Wall Ball (20/14)
3 Clean & Jerks (185/125)

150113

WOD 150113

Strength
Back Squat (1×5@60%, 1×5@70%, 2×5@75%, 1×5@70%)

Metcon
Run 800m
50 Thrusters 105/70#
Run 800m

WOD 150112

WOD 150112

Strength

A.  Snatch Balance + 2 OHS (4x3)
1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week,
EXACTLY 60 seconds
B. Toes-To-Bar (4 x Max Effort Toes to bar)
EXACTLY 60 seconds

Metcon

3 rounds of:
3:00 Max Effort BURPEES
Rest 2 minutes between rounds

150109

150109

Skill
Clean and Jerk (5 Reps Every 1:30 for 6:00 )

Conditioning
75 Wall Balls 20/14#
50 Ring Dips
25 Shoulder to Overhead 135/95

150108

150108

Strength
Back Squat
(1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65%)

Metcon

5 rounds of:

:45 ME Thrusters 105/75#
:45 ME C2B Pull-ups*
1:30 Rest

150107

WOD 150107

Weightlifting

Squat Snatch (5 Snatches every 1:30 for 6:00)

Metcon

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95
30 Wall Balls 20/14
21 Clean & Jerks (anyhow) 155/105
30 Wall Balls 20/14
15 Clean & Jerks (anyhow) 185/120
30 Wall Balls 20/14
9 Clean & Jerks (anyhow) 225/145
30 Wall Balls 20/14
Men's Scaled:  95,115, 135, 155
Women's Scaled:  65, 75, 95, 105

Men's beginner:  65, 85, 95, 115
Women's beginner:  55, 65, 85, 95

If all reps are completed begin again and get as far as possible in the remainder of the 15:00

WOD 150106

WOD 150106

Skill

4 x ME Kipping UB Handstand Push-ups

Conditioning

0:00 - 12:00
100 Double-Unders
15 Power Snatches 115/80
50 Double-Unders

12:00 - 24:00
50 Calorie Row
40 Box Jump Overs 24/20
30 Deadlifts 225/150#
20 Bar Muscle-Ups


*record individual times for both workouts