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