Friday, November 22, 2013

toys for tots Collage

 

We are having our 2nd Annual SoCal Santa Shakedown & Holiday Paleo Potluck on Saturday, December 14th at 8 am. The entry fee for this competition is a toy donation. We are going to be donating toys to Toys for Tots. This is a member’s only competition that is going to be composed of two WODs with both men’s/women’s scaled and RX divisions (everyone can join in!!). There is a flyer/sign up sheet at the gym. Please sign up to compete.

HOLIDAY HOURS (Download here-UPCOMING SCHEDULE CHANGES FROM NOW UNTIL THE NEW YEAR)

Today’s Workout:
Skill: Coaches lead 10 minutes of mobility from Mobility Blog
Lift: 12 minutes to establish: 3 RM Jerk
Then,
3 minutes to establish: 2×5 jerk dropset
Beginner: strict press
WOD: For time:
83 dips *
* 10 pullups for every broken set of dips

Level 3: ring dips, strict pullups
Level 2: ring dips, kipping pullups
Level 1: 50 bar dips, jumping chest to bar pullups

SOGOFF: 40 pronated curls

TWIST BONUS WORK (Complete before or after class)

Mobility (https://crossfitsocal.com/mobility-blog/)
VMO lacrosse ball smash: 2 minutes on either side
Barbell Calf Smash: 2 minutes on either side
Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
Voodoo Floss Thighs and Hips

Gymnastics (http://crossfitsocalgymnastics.wordpress.com/)
3 x 10 parallette shoot throughs (Shoot throughs should include a dip in the front position and a push-up in the rear position. )
http://www.youtube.com/watch?v=93cu6w2rHLg

Bonus lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
4×8 overhead tricep lockouts
tabata battle rope
4×8 per arm strict jammer press
4×10 banded face pulls

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