Saturday, July 19

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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!

TODAY’S SCHEDULE

8AM- OLYMPIC LIFTING 

9AM- MEMBER WOD/OPEN GYM

10AM- WEEKEND WARRIORS (FREE CLASS) 

Sunday, July 13, 2014

GYM CLOSED TODAY FOR CROSSFIT POWERLIFTING COURSE

MEMBER SPOTLIGHT: HEATHER G.
photo (2)12 MONTH APART (BEFORE, ONE MONTH INTO CROSSFIT, AND AFTER PICTURE) 

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.
Congratulation Heather!

Friday, July 11, 2014

workout description
NO EVENING CLASSES TONIGHT BUT COME OUT TO OUR JULY FRIDAY NIGHT THROWDOWN.
THE SCHEDULE: 
5:00pm-Athlete Check-in/Warm-up
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)
7:30pm- AWARDS

TODAY’S WORKOUT: 
Lift:
Snatch 3×70%, 3×80%, 3×90% + reps

WOD 
For time:
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

Thursday, July 10, 2014

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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.

TODAY’S WORKOUT:
Lift:
Press- 3×70%, 3×80%, 3×90%+ reps.

WOD
For time:
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
(RX)L2- 35lb/25lbs
(RX+)L3- 50lb/35lb

Tuesday, July 8, 2014

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TODAY’S WORKOUT:

Lift:
Jerk (split or push) 3×70%, 3×80%, 3×90%+ reps

WOD
Five rounds for time of:
3 Weighted pull-ups
5 Strict pull-ups
7 Kipping pull-ups

L1-Choose weight or Instead of weight, use lightest band as possible for 8 total strict pull-ups
(RX) L2- 35lbs/20lbs
(RX +) L3- 50lbs/35lbs

Monday, July 7, 2014


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)

TODAY’S WORKOUT:
Lift:
Overhead Squat 3×70%, 3×80%, 3×90% + reps

WOD
Three rounds for time of:
Run 400 meters
15 Thrusters

L1-Choose weight
(RX) L2- 95lbs/65lbs
(RX +) L3-135/95lbs