Thursday the 29th

Warm up with Kip/Butterfly practice

Skills warm up: Kneeling jumps
                         - Stay light
                         - Tight core
                         - Plant the landing

Strength: Speed Deficit Dead Lift:  8x2
               - Focus on form
               - Single Tap
               - Hold 3 seconds at the top

WOD:
15 C&J @ 135/95     115/75
Rest 1 min
15 Snatch @ 135/95     115/75
Rest 2 min
50 deadlift @135/95   115/75
Rest 3 min
Run 1k
Rest 4 min
Fran Rx  95/65


SUCK IT!  



       

Wednesday the 28th

Choose one of the following:

Rest
Run 30 minutes
CFCC WOD

Or.....

I will be going to yoga at 7pm at Yoga Tropics, I recommend everyone try yoga every once and a while. If you want to come let me know. Be sure to hydrate a lot before hand.

Tuesday the 27th

Warm Up: DU Practice
Strength: Max effort seated shoulder press: 5x2
Skills Practice: Clean Pulls
                             - Use your hips
                             - Speed, speed, speed
      

WOD: San Diego Sectional WOD (2010)
Three rounds for time of (25 min cap):
15 Deadlifts RX (225/155lbs) Intermediate (185/135)
21 kettlebell Swings RX(32/24kg) Intermediate(24/18)
Run 350 Meters

Sprint WOD. Every rep, every round as FAST as possible. Have nothing left....

Monday the 26th

Rest day!

Details for entering and qualifying for the OC Throwdown have been posted. Check it out!

Thursday the 22rd

Warm up: Rubber Band running

Skills Warm Up: Muscle Up Segments

Strength: Floor Press 8x2
               - Be fast
               - Be sharp

WOD: 5 Round: 7 Snatch @ RX(135/95)  Intermediate (110/70)
                           14 Wallball
                           21 Box Jump 24/20
                           3 mins. rest

Make sure everyone is warmed up and ready at 7:30.  See you there!

Wednesday the 21st

Choose one of the following:

Rest
Run for 30 minutes
CFCC Class



Good job everyone! Last nights class was a killer. I will try hard to keep the classes moving so we aren't getting out so late. It was a mad dash to tacos after wards. Everyone remember to bring your T-Shirt money if you haven't already.

Tuesday the 20th

Monday the 19th: Rest Day


Tuesday the 20th:

Warm: 500m row/ Planks

Skills warm up: Power Cleans

Strength: Front squat 5x3

WOD: 7 rounds of 5 Squat Clean Thruster (increasing weight), 10 T2B

95/45

105/55

115/65

125/75

135/85

145/95

155/105

Sunday the 18th

We will be training at Crossfit Solana Beach with Trish Davis. Like I said last night Trish is an awesome coach and Im sure she has something fun planned. The Sunday travel day is part of the planned programming for our team so everyone should be there and representing the team! The address is 2004 Glasgow Ave in Cardiff. Its a house on the corner of Glasgow and Birmingham. Be there and ready for 10am.

Thursday the 15th

Warm up with Butter Fly Pull-Up practice

Shoulder-to-overhead skills for 20 minutes. Stay light, focus on form, USE YOUR LEGS, be fast!

Strength: Box squat  10x2 @55% max back squat, rest 60 seconds. Every rep as explosive as you can.

WOD: 5 rounds 

15 Overhead squat @115/85

25 unbroken double unders

3 min rest

Double unders must be completed in increments of 25 or they do not count. 24=0!

Scaling for DU will be unbroken increments of 5.

Wednesday the 14th

Great first class everyone! The turnout was amazing and everyone put out 100%. Feel free to give me feed back as we go to keep the class fresh and progressing.

Todays programming is to pick one of the following:

CFCC Crossfit Class

30 min run (heart rate not to exceed 130)

Rest Day

IF YOU WANT TO DO FIGHT GONE BAD.....

Rest or run today. Rest or run Friday. FGB on Saturday. 

Tuesday the 13th

It begins!

Todays training will be as follows:

Warm up with DU practice.

20 Minutes of light FAST hang squat snatch practice.

Strength: Find your 2 rep max Snatch Deadlift, do it for 3 sets. Form is key!

WOD: 

“Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00