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