MINOR SCHEDULE CHANGES

STARTING MONDAY AUGUST 5TH THERE WILL BE A FEW CHANGES TO THE SCHEDULE:

  1.  7:30 AM CLASS WILL BE BACK MONDAY-FRIDAY!
  2. 1:00PM MOBILITY CLASS WILL ONLY BE ON MONDAY, WEDNESDAY, AND FRIDAY.
  3. 9AM STRONGMAN CLASS WILL BE MOVING TO 1:00PM ON SUNDAYS
  4. THE “OPEN GYM” MONDAY-FRIDAY FROM 5-7PM and SATURDAY AT 9AM WILL NOW BE CALLED OUR “BARBELL CLUB”. This is a opportunity to work on barbell technique (strength, oly lifting, and skill work). Contact Greg at greg@crossfitsocal.com with questions.

VIEW A PDF OF SCHEDULE HERE: EDITED COPY of Master schedule – Sheet1

Saturday, August 3, 2013

31heroes

CHECK OUT THIS ARTICLE BY JULIE KELLY: CFJ_31Heroes_Kelly

8AM- OLYMPIC LIFTING CLASS WITH COACH GREG

9AM- 31 HEROES WOD 

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

10AM- WEEKEND WARRIORS WITH COACH WILSON

Partner wod for time:
Together as a team, complete a total of 300 stationary lunges & 150 dips.While partner one does lunges or dips, partner two must complete burpee broad jumps for 30m before switching roles.

11AM- WOMEN’S ONLY CLASS WITH COACH SARAH 

31 HERO WOD WITH SCALING OPTIONS **(CHOOSE YOUR WEIGHT ON THRUSTER, 400M RUN WITHOUT SANDBAG)

Friday, August 2, 2013

6-26-2012 (2) 019

Skill: Handstand pushup technique
Lift: 12 minutes to establish: 3 RM push press
then,
3 minutes to complete 2 drop down (drop weight) sets of 5 reps
WOD: For time:
21 HSPU
12 muscleups
15 HSPU
9 muscleups
9 HSPU
6 muscleups

 

Level 3: Rx
Level 2: 2x strict pullups and dips
Level 1: strict heavy dumbell press, strict banded pullups, banded bar dips
SOGOFF: 3×10 bicep curls

CHECK OUT THIS AWESOME VIDEO…

31 HERO WOD EVENT THIS SATURDAY

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(VISIT THE FACEBOOK EVENT FOR MORE DETAILS : https://www.facebook.com/events/454192577993706/)

We will be hosting 31 Heroes again this year on Saturday, August 3, 2013 at 9 am. Please join us and honor the fallen heroes by pushing ourselves to the limits with this workout. Register here to donate and receive a free t-shirt https://www.31heroes.com/athlete-registration/?gym=WiUilR

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Thursday, August 1, 2013

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Hanging out with Carl Paoli

Skill: with a 10 minute running clock, complete: 15 very high squat box jumps and 3×5 heavy good mornings

Lift: Every 30 seconds for 6 minutes: 2 back squats @ 60% of 1RM


WOD: For total time:
2 rounds:
10 squat box jumps
15 Knees to elbow
then
rest 1 minute
then
repeat
then
rest 1 minute
then
1 round:
10 squat box jumps
15 knees to elbows

Level 3: 30/24”
Level 2: 24/20”
Level 1: 20”, knee raises or abmat situps

Wednesday, July 31, 2013

CROSSFIT SOCAL NOW HAS 2013 GAMES GEAR: WORM, PIG, 2 WALLS (USED IN THE BURPEE OVER WALL WORKOUT), AND MUCH MORE!!!

photo (1) photo (2)

 

 (COACHES MOVING WALL FOR TIME)

Skill: Clean and jerk technique/extra warmup time

Lift: Every 2 minutes for 10 minutes: 1 Modified Klokov complex: 1 deadlift, 1 squat clean, 1 front squat, 1 split jerk – perform @ 80-90% of 1RM front squat or as heavy as possible

WOD: For time:  *
1 clean and jerk
250 m run
10 KBS
250 m run
2 clean and jerks
250 m run
20 KBS
250 m run
3 clean and jerks
250 m run
20 KBS
250 m run
2 clean and jerks
250 m run
10 KBS
250 m run
1 clean and jerk
* post time and weight completed

Level 3: 2/1.5 pood
Level 2: 1.5/1 pood
Level 1: 1 pood

6-26-2012 (2) 069

 

TODAY’S WORKOUT:

Skill: kipping practice

Lift: Every 30 seconds for 4 minutes: 3  bench press @ 60 % of 1 RM
then,
Every 30 seconds for 4 minutes: 3 strict pullups (with weight)

WOD: 4 rounds for time:
15 pullups
15 shoulder to overhead
* complete 1 farmers carry for any unbroken set (100 m)

Level 3: 115/75#, CTB pullups
Level 2: 95/65#
Level 1: 75/55#
* farmers carry should be done as heavy as possible!

Monday, July 29, 2013

 

 

The 2013 CROSSFIT GAMES WINNERS

froning

 

briggs

**IF YOU WERE THERE THIS WEEKEND POST YOUR PICTURES TO THE SOCAL FACEBOOK PAGE’S**

TODAY WORKOUT:

Skill: 3×5 heavy good mornings

Lift: 12 minutes to establish: 3 RM Back Squat
Then,
3 minutes to do 2 drop sets (drop weight down from max) of 5 reps

WOD: 5 rounds for time:
5 deadlift
15 abmat situps with wallball

Level 4: 275/185
Level 3: 225/155
Level 2: 185/135
Level 1: 135/95 or choose weight

AUGUST BONUS LIFTING FOR MONDAY:

Monday: 4×12 very heavy reverse hyper, 4×10 weighted GHR, 4×10 med ball GHD situps, (time permitting)- 2×10 per leg: front rack weighted bulgarian split squats