Monday the 31st.

Happy Halloween!

Today is a rest day or active recovery day. If you want to do Fran today at the gym you can, I will be doing it at 5:30 if anyone wants to crush it with me. Be advised that tomorrows WOD also has thrusters but Fran shouldn't affect that. I know how we all love Fran and if you want to see how much you have improved on it you can give it a shot.



The plan for the week is to the do OCT WOD on Thursday. I want everyone fully rested, I also want to see some other people get some scores and figure out pacing for this quick little WOD.

Tonight at 5pm our very own Super Greg will be doing the last OCT WOD. He is leaving for 3 weeks for some pre-deployment shenanigans and tonight is his only night to do it. I will be there to judge his workout and may even do the WOD next to him to give some competition and pacing. If you want to come cheer along or do a round with him be there and ready by 5!

Sunday the 30th

Warm up with 15 minutes of double under practice. If you can get 50 try for 75, if you can get 5 try for 10. Try starting right off in a double under. Watch your mechanics. -Hands slightly in front and by your sides!

Skills: 5-7x5 Overhead squat. Stay light (60%) Focus on hips and shins. Shrug your shouldersand lock your elbows!!!

WOD: 6 rounds of Helen: 6 x 400m run, 21 KBS (54/36), 11 Pull ups.

Thursday the 27th

Warm up: Kip/ Butterfly Practice

Skills: Snatch Balance
           - Focus on shoulders and elbows
           - Get Low!
           - Up slow

Strength: Snatch Deadlift  8x2  60% max add chains or bands in you want

WOD: 4 rounds: 3 Muscle Ups/ 3 strict chest to bar pull ups
                           12 Deadlift @315/205    255/165
                            24 Burpee Wall Ball

4, 5, 6 minutes rest respectively between rounds
                           

Tuesday the 25th

Warm Up: Pose Running

Strength: Push Press   5x3

Skills: Hang Cleans

WOD: 15 Squat Clean  155/105   No Scaling!
            30 Pull Ups
            12 Squat clean
            24 Pull Ups
             9 Squat Cleans
            18 Pull Ups

20 minute Cap. Every Rep counts!

With any WOD designed with a cap its always better to finish, obviously. So, a more conservative pace with little rest might be the tactic for those worried about the cleans.

Monday the 24th

Rest Day!

We will be doing the 2nd OCT Wod tomorrow.

Great job by everyone who did Grace yesterday, some blistering times!

Sunday the 23rd

Be at the gym 11ish for Amazing Grace. If it sounds boring consider going heavier or doing it with a partner.

  Grace  30 Clean and Jerks @135/95

If anyone still hasn't done the qualifier WOD or wants to redo it, you can do after Grace.

Thursday the 20th

Sorry Im so late in posting this. I with the WOD already out there I forgot to post the rest.

Warm up: 15 minutes on your own, make sure you have a sweat going before the WOD.

WOD 10 minute AMRAP  75 DU, 50 Box Jump 24/20, 25 Shoulder to overhead 105/70

Skills: Muscle Ups

Strength: Box squats  10x2 @60% 1RM

Tuesday the 18th

Ok, we are going to do the qualification WOD on Thursday. I got called into work tomorrow so I wont be there. Also, I really want our first comp WOD to be done as a team. As a result, Tuesday will be a regular WOD, Wednesday will be a rest day, Thursday we will do the OCT WOD then strength.


Warm Up:  DU skills

Skills: Hand Cleans
           - Toes and shoulders
           - Fast Elbows
           -Hit full depth

Strength: Bent rows   6x3

WOD: 5 Rounds: 45 second AMRAP deadlift   225/ 155    185/135
                             15 second rest
                             45 second burpees

Monday the 17th

REST DAY!  Be fresh for Tuesday.

Sunday the 16th

Play YOUR game.

As the first of the qualifier WOD comes out, please, nobody panic. Go out and put in the best effort you can. Dont worry about what you think other people will be getting or how many reps you think you should do. There will be people who do more reps but there will be even more that wont finish a single round of double unders. Play your game. We are all much better than the average crossfitter, trust me.

Saturday the 15th

We will meet at 10:30 for our WOD. Its going to be heavy.  We will take a short break then head up to Ramona. Again, this is going to be a very cool event and everyone should try to attend. See you tomorrow.

Thursday the 13th

Warm Up: HSPU, practice the kip.

Skills: Breathing ladder. 1 C&J, 1 Breath rest, 2 C&J, 2 Breath rest ect ect. until failure.
   - This is more about controlling breathing than about the strength. Fight the urge to hyperventilate.

Strength: 8x2 Speed Clean Pulls with band. Similar set up to this.
               - Stay tight

WOD: "Another boring 21,15,9 workout"

  3 rounds: 21 Front Squat at 95/65    75/55
                  15 OHS 95/65     75/55
                   9 Burpee Box Jumps  30/24
                   2 minutes rest

Wednesday the 12th

Pick one of the following:

30 minutes Run at a light pace
CFCC Class
Rest



Make sure you have registered for the OC Throwndown, NO EXCUSES! Follow this link to register.

Tuesday the 11th

Some of us did a killer WOD yesterday at Crossfit PB. We need to get a better showing on Sundays. Its part of the programming and is great to get out and try something different.

The registration is up and running for the Throwdown. Make sure we all get registered!

Tuesday the 11th.

Warm up: Pistol practice

Skills: High box Snatch
           - Work the "second pull"
           - Up on the toes
           - Shoulders back

Strength: Max Effort Jerk  5x2

WOD: In 12 total minutes complete:

         800m Run followed immediately by AMRAP: 10 DB Thrusters 40/25  30/20
                                                                                    10 Chest to bar Pull Ups
                                                                                    10 Unbroken DU

Sunday the 9th

We will meet at CFCC at 2pm and head to Crossfit PB for a 3pm WOD. I really want to see everyone there!

Friday the 7th

Pick one:

CFCC
Run 30 minutes
Rest
Yoga Tropics at 5:45 (do this one!)

Thursday the 6th

Warm up with toes to bar practice. Work on the kip. Move your head!

Skills warm up: Hand stands and hand stand walking.
                           - Listen to whatever Carrie says!

Strength: Kettlebell/rubber-band bench press. 5x5
               - Go slow and smooth

WOD: If not raining - 3 rounds of 100m, 200m, 300m sprints. Rest 60, 90, 120 seconds respectively.
            - Follow coach Rich's tips and coaching points on pose running.

Tuesday the 4th

Warm Up: Muscle Up segments

Skills Warm Up: Overhead squat

                            - Focus on hips

                            - Tight Core

                            - Shrug your shoulders

Strength: Heavy Back Squat   5x3

                - Get your head in it

                - Use your spotter

                - Slow your decent

WOD: 50-40-30-20-10-20-30-40-50 Double Unders

   In between each round you must complete 2 ground to overhead: 205/115 RX  165/80 Intermediate  (16 minute cap)

Monday the 3rd

Rest Day.