AMAZING JOB TEAM SOCAL AT THE STARS AND BARS COMPETITION THIS WEEKEND!
12PM- STRONGMAN CLASS (SCHEDULE CHANGE)
COME OUT TODAY TO CROSSFIT HUMANITY TO CHEER ON FOUR SOCAL TEAMS AS THEY COMPETE! Good Luck Ryan, Nate, Eric, Cabot, Andi, Lauren, Charlotte and Sarah!
8AM- OLYMPIC LIFTING
9AM- MEMBER WOD/OPEN GYM
10AM- WEEKEND WARRIORS (FREE CLASS)
GYM CLOSED TODAY FOR CROSSFIT POWERLIFTING COURSE
Last month, our very own Heather Goodmanson, was in a body building competition, where she placed in both the’ masters’ and ‘all-age’s categories.
After losing significant weight from our 30 Day Paleo Challenge back in September, Heather decided to up her workouts by joining Socal Strength Club. She started lifting with SCSC in November and noticed significant gains.
By February, she started training seriously for the body building competition. She trained six days a week, three days at CrossFit SoCal with our Strength Club. She worked with a nutritionist and followed a very strict diet, where she ate six meals a day and everything was measured out to the ounce.
On her journey, Heather says she learned that dedication and commitment to a big goal is actually breaking her goal down into small daily habits. Daily practical application was key for her (i.e. Weightlifting daily, eating clean at every meal, going to bed early, no alcohol, drinking gallons of H2O, etc.).
“Persevering through sore muscles, food cravings, double workouts, exhaustion, was physically challenging. But the most difficult aspect of this journey was definitely mental. Breaking through the BS lies and limiting beliefs in my own head was a STRUGGLE!” said Heather. ”I found a great comradery from my fellow athletes. The support and encouragement from so many was powerful beyond words and kept me motivated.”– Heather
The Coaches at Crossfit kept Heather’s routines basically the same, but made minor adjustments to her workouts to prep her for competition. Coaches Rich and Tyler from Strength Club worked closest with her and Krista Jones was there to support Heather on her big night.
NO EVENING CLASSES TONIGHT BUT COME OUT TO OUR JULY FRIDAY NIGHT THROWDOWN.
5:15pm- JUDGES MEETING
5:30pm- Standards Meeting
5:45pm- Heat 1
6:00pm- Heat 2
6:15pm- Heat 3
6:30pm- Heat 4
7:00pm- Tiebreaker (top 3 RX and Scaled WOMEN)
7:15pm- Tiebreaker (top 3 RX and Scaled MEN)
Snatch 3×70%, 3×80%, 3×90% + reps
3 – 15 foot rope climbs
21 Shoulders to overhead
21 GHD sit-ups
2 – 15 foot rope climbs
15 Shoulders to overhead
15 GHD sit-ups
1 – 15 foot rope climb
9 Shoulders to overhead
9 GHD sit-ups
L1- Choose weight and/or sub 9,7,5 TOES TO BARS FOR ROPE CLIMBS)
(SCALED)L2- 95lbs/65lbs MODIFY ROPE CLIMBS IN NECESSARY.
(RX) L3- 135lbs/95lbs
Tomorrow night we kick off our JULY FRIDAY NIGHT THROWDOWN AT 5:30pm. Athlete check-in starts at 5pm. WORKOUT GOES LIVE TOMORROW NIGHT AT 9PM. REGISTRATION ENDS FRIDAY AT 12PM. SIGN UP HERE.
Press- 3×70%, 3×80%, 3×90%+ reps.
Row 800 then do 3 rounds of:
20 Dumbbell Hang Power Cleans
20 -24”/20” Box Step ups with dumbbells
L1- choose weight and box height
SHARE THE KOOLAID WEEK IS COMING AT THE END OF THIS MONTH! MAKE SURE YOU INVITE YOUR FRIENDS. DOWNLOAD THE FLYER HERE TO SHARE!
Snatch grip Deadlift- 3×70%, 3×80%, 3×90% + reps
Three rounds for time:
10 Handstand push-ups
10 Front squats
L1- choose weight and mods
(RX+) L3 – 185/135lbs
JULY FRIDAY NIGHT THROWDOWN COMING THIS FRIDAY NIGHT. FULL WOD DESCRIPTION WITH BE RELEASE THURSDAY NIGHT. RX MOVEMENTS (ROPE CLIMBS, GHD SIT-UPS, SHOULDER TO OVERHEAD 135/95) SCALED MOVEMENTS (KNEES TO ELBOW, ABMAT SIT-UPS, SHOULDER TO OVERHEAD 95/65)….there will be a tiebreaker for BOTH divisions this time too!
SIGN UP TODAY! (SOCAL’S MEMBERS MAKE SURE YOU USE DISCOUNT CODE)
Overhead Squat 3×70%, 3×80%, 3×90% + reps
Three rounds for time of:
Run 400 meters
(RX) L2- 95lbs/65lbs
(RX +) L3-135/95lbs
CROSSFIT POWERLIFTING CERTIFICATION COMING UP NEXT WEEKEND JULY 12TH-14TH.REGISTER HERE.