Saturday, July 26, 2013

CROSSFIT GAMES 2013

THE GAMES ARE HERE! Check out our schedule for today and tomorrow:

GAMES WEEK SCHEDULE – Sheet1 (1) 

8am-OLY (CANCELLED)

9am-HERO WOD WITH COACH TYLER

“KALSU”

100 Thrusters for time** (135/95-scale if needed)

**EMOM 5 Burpees

10am- WEEKEND WARRIORS WITH COACH TYLER

“Partner Cindy”

20 minute AMRAP:

5 Pullups

10 Push-ups

15 Air Squats

** Partner 2 holds weight overhead (45/25) while partner 1 completes 1 round. Then rotate.**

11AM- Women’s Only Class (CANCELLED)

Friday, July 26, 2013

CROSSFIT GAMES 2013

 

2013 CROSSFIT GAMES START TODAY!!GAMES WEEK SCHEDULE – Sheet1 (1)

SCHEDULE CHANGES FOR TODAY:

  • NO 9:30AM WOMEN’S ONLY CLASS
  • NO 1:00PM MOBILITY WOD
  • NO 16:30 OR 17:30 ELITE FITNESS CLASSES

TOMORROW:

  • NO 8AM OLYMPIC LIFTING CLASS

SUNDAY:

  • NO 9AM STRONGMAN CLASS

TODAY’S WORKOUT:
Skill: Kipping practice for toes to bar
Challenge: Circa main-site Sunday August 17, 2003
Every Minute on the minute until failure: 10 thrusters

  • Level 2: 95/65#
  • Level 1: 75/55#
  • Share the pain: choose sub (wall ball)

WOD: For time:

50 steps overhead walking lunges
250 m run
50 ring rows
250 m run
50 toes to bar
250 m run
50 plate bear hug squats
250 m run

  • Level 2: 45/25#
  • Level 1: 25/10#

**SOGOFF: run the rack up until 10 reps total is not complete, then run it down: bicep curls**

 

Thursday, July 25, 2013

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SCHEDULE CHANGES FOR TODAY: GAMES WEEK SCHEDULE – Sheet1 (1)

  • NO 9:30 YOGA/MOBILITY
  • NO 1:00PM MOBILITY

TODAY’S WORKOUT:
Skill: Overhead squat mobility, ankle mobility
Challenge: tabata pullup negatives

WOD: 3 rounds for time*:
7 Deadlifts
7 Chest to bar Pullups
7 Ring dips

* for every movement scaled, add 1 round (eg Men deadlift @ 115 and standard pullups = 5 rounds)
Rx: 185/135#
Share the pain: scale as needed, only 3 rounds

Wednesday, July 24, 2013

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**SCHEDULE FOR TOMORROW-SUNDAY** GAMES WEEK SCHEDULE – Sheet1 (1)

TODAY’S WORKOUT:
Skill: double under technique

Challenge: Double Unders ( 3 rounds: 2 minutes, then rest 1 minutes for a total of 6 minutes working on double unders) Post total score of double unders. Scale with singles.

WOD:
4 Rounds for time:
12 hang squat cleans
25 abmat situps

  •  Level 3: 115/75#
  • Level 2: 95/65#
  • Level 1: 75/55#
  • Share the pain: choose weight

MEMBER SPOTLIGHT

 

CONGRATULATION TO ALL OF THE CROSSFIT SOCAL MEMBERS THAT PARTICIPATED IN THE CALIFORNIA STATE OLYMPIC LIFTING COMPETITION OVER THE WEEKEND AT CROSSFIT FORTIUS.

Check out http://drivepoppunch.com/ to learn more about Coach Veronica.

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BELOW ARE ALL OF THE MEMBERS AND THEIR LIFTS: (GO DRIVE, POP, PUNCH CREW!!)

  • Lisa Riggs (Masters 58kg-Friday) 43kg Snatch and 50kg (PR) Clean and Jerk
  • Ady Shea (53kg-Saturday)  54kg (Competition PR) Snatch and 59kg clean and jerk
  • Mia (1st meet- 63kg Saturday) 48kg Snatch and 65kg (PR) Clean and Jerk
  • Jamie Swartz (Saturday) 54kg Snatch and 67kg Clean and Jerk
  • Mallorie Kanter (Saturday) 73kg Snatch and 82 kg Clean and Jerk
  • Brian Shea (69kg Saturday) 57kg Snatch and  Clean and Jerk
  • Adrian Roland (Saturday) 80kg Snatch and 110kg (PR) clean and jerk
  • Chris (Saturday)  90kg Snatch and 105kg Clean and Jerk
  • Andy Zablocki (Sunday) 79kg snatch and 118 clean and jerk

ALSO CONGRATULATIONS TO OUR MEMBER LENIEL STILES AND HER HUSBAND NATHANIEL ON THEIR NEWEST ARRIVAL Natalen Leonette Stiles. Born 7/20 at 0942am weighing in at 4lbs 10oz and 18in long! Baby and Mommy are doing well. (Contact Sarah if you would like to bring them a meal at sarah@crossfitsocal.com)

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Tuesday, July 23, 2013

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TODAY’S WORKOUT:
Skill: rope climb technique

Challenge: max rope climbs in 2 minutes (a burpee seperates each climb)

WOD: For time:
1000 m row
then,
5 rounds for time:
3 rope climb
10 pushups
then,
1000 m row

  • Level 3: no leg arm rope climbs, clapping pushups
  • Level 2: rx
  • Share the pain:2x rope climb walk-ups, 500 m row

Monday, July 22, 2013

 

SHARE THE PAIN WEEK:

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TODAY’S WORKOUT:
Skill: squat technique

Challenge: 1 minute max burpees, rest 30 seconds, 1 minute max burpees, rest 30 seconds, 1 minute burpees

WOD:
SoCal’s “Kelly”
5 rounds for time:
400m run
15 squat box jumps
30 wall ball shots

  • Level 2: 24/20”, 20/14#
  • Level 1: 20”, 16/12#
  • Share the pain: 3 rounds, choose weight/sub

 

THIS WEEK AT CROSSFIT SOCAL (JULY 22ND-JULY 28TH)

**THE GAMES ARE HERE! SCHEDULE CHANGES FOR THURSDAY-SUNDAY.**

CROSSFIT GAMES 2013

GAMES WEEK SCHEDULE – Sheet1 (1)  (click here to download schedule)

WITH THE CROSSFIT GAMES THIS COMING WEEKEND (JULY 26TH-JULY 28TH) THERE ARE CHANGES TO OUR REGULAR SCHEDULE.
CLASS CANCELLATIONS:

  • Thursday July 25th (No 9:30am yoga/mobility class or 1:00pm mobility class)
  • Friday July 26th (No 9:30am Women’s Only Class, 1pm Mobility, 4:30/5:30pm Elite FItness Class) 
  • Saturday July 27th (No 8:00am Olympic Lifting Class, 11am Women’s Only Class)
  • Sunday July 28th (No 9:00am Strongman Class)

**IT’S SHARE THE PAIN WEEK**

Members can bring guests to any of our regular scheduled classes (elite fitness classes, yoga/mobility, starter WOD, etc.) to try out CrossFit SoCal for free.

**If your friends cannot attend with you have them bring in a flyer with your name written on top to get in for free. See flyer attached below**

SHARE THE PAIN FLYER JULY 2013

SHARE THE PAIN FLYER JULY 2013  (click here to download flyer)

**THIS IS THE LAST WEEK TO GET ENTERED INTO OUR MEMBERS JULY SPECIAL RAFFLE. DRAWING WINNERS WILL BE ANNOUNCED ON SUNDAY JULY 28TH.**

JULY SPECIAL-FRIENDS

JULY SPECIAL-FRIENDS (click here to download flyer)

 

Sunday, July 21, 2013

 

 

GAMES WEEK SCHEDULE – Sheet1 (1)

WITH THE CROSSFIT GAMES THIS COMING WEEKEND (JULY 26TH-JULY 28TH) THERE ARE CHANGES TO OUR REGULAR SCHEDULE.
CLASS CANCELLATIONS: 

  • Thursday July 25th (No 9:30am yoga/mobility class or 1:00pm mobility class)
  • Friday July 26th (No 9:30am Women’s Only Class, 1pm Mobility, 4:30/5:30pm Elite FItness Class) 
  • Saturday July 27th (No 8:00am Olympic Lifting Class, 11am Women’s Only Class)
  • Sunday July 28th (No 9:00am Strongman Class)

THIS WEEK IS SHARE THE PAIN WEEK:

SHARE THE PAIN FLYER JULY 2013

 

TODAY’S SCHEDULE: 

9AM- STRONGMAN CLASS WITH COACH AUSTIN (AS OF AUGUST 4TH STRONGMAN CLASS WILL BE MOVING TO  1PM)