3 Rounds for time of:
6 Squat Cleans (135#/95#)
6 Muscle-ups
30 Double Unders
400m Run
Results
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Lisa says Friday is “Funday”!
Category: WOD
Overhead
Strength WOD:
3-3-3-3-3
Push Press
Conditioning WOD:
3 Rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Press (115#/85#)
400m Run
Results
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The 7pm class is the new 5. PR tonight!
Stay tuned for the 4th of July holiday class schedule. We will post here when it is finalized.
Things to read:
Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma breakingmuscle.com
Good read from some friends of ours who own an affiliate in California: So you wanna join CrossFit Centurion, eh?!
crossfitcenturion.wordpress.com
CF Games:
Deadlift Cindy
Strength WOD:
5-5-3-3
Back Squat
Conditioning WOD:
7 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts (225#/1555#)
* 1 Rd “Cindy” = 5 pull-ups, 10 push-ups, 15 Squats
Results
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Happy birthday today to two of our early bird coaches; Moe and Lisa!
Next time I program muscle-up practice I expect at least one of you to get one of these movements!
Still Rings Named Elements, YouTube
Burpee Barf Jumps
For time:
1000m Row
25 Burpee Box Jumps (24″/20″)
750m Row
25 Burpee Box Jumps
500m Row
25 Burpee Box Jumps
Post workout Skills WOD:
Practice:
Handstand hold or walk
Results
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Quote of the day: “CrossFit is not dangerous. Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous. CrossFit, properly scaled to the individual is the safest and most efficient program available.”
Mikki Martin – 18 August 2009
This quote sums up what I think is the biggest misunderstanding out there about CrossFit. For those who deem it dangerous, it’s no more dangerous than any other physical activity. Choosing the correct affiliate is one of the most important steps someone can make when beginning CrossFit.
"Two-fer"
Skills WOD:
10 Minutes to Practice:
Muscle-ups progression/practice
Or complete a single max effort of Strict Muscle-ups or 2 minutes max reps Muscle-ups
Conditioning WOD:
3 Rounds for time:
50 Double-Unders
25 Two-for -One Wall Balls (20#/14#)
Results
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Today one of the people that finished our June OnRamp told me how much she loved CrossFit and our gym. She said she has already been surprised at how much progress she has seen and that she was excited her husband was signed up. It made my day.
The 2 for 1 Wall Ball is an exercise in timing. It tests coordination, agility, accuracy, speed, strength, stamina, etc. Basically it punishes you and if you aren’t careful can beat the snot out of you with a wall ball to the face. The main scale that was used today was using a lighter wall ball to throw higher and then air squat quickly to wait for it to return, or simply throwing a standard wall ball once to a higher target.
2013 CF Games Regional Event 6
Main Class:
As a Team of 2, Complete for time:
150 Double-Unders
50 Handstand Push-ups
60 Toes-to-Bar
70 Shoulder to Overhead (115#/75#)
80 Standing Barbell Lunges (115#/75#)
* Split reps evenly for each exercise but alternate work with your partner
** Barbell lunges are alternating in place; 1 lunge = 1 rep
Advanced RX Class:
“2013 CrossFit Games Regional Event 6“
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to Overhead (160#/100#)
90 ft. Front Rack Walking lunge with Barbell (160#/100#)
Results
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Events:
CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” only with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Every dollar helps.
Central East Regional Live Footage: Men’s and Women’s Event 6
“The Muscle-Up: Persistence in Failure” at the Europe Regional – [video]
Darrick Bourgeois’s muscle-up – [ipod] [mov]
Throwback AMRAP
Strength WOD:
1-1-1-1-1
High Hang Snatch (full) Rest 60 sec between lifts
Conditioning WOD:
As Many Rounds As Possible in 7 Minutes of:
10 Overhead Squats (135#/95#)
10 Hand Release Push-ups
Results
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The High Hang Snatch focuses on speed under the bar from the top of the 2nd pull into the 3rd pull under the bar. It emphasizes a fast and powerful triple extension with a full finish of the shoulders and arms in the 2nd pull. The “high hang” position we prefer to teach is a dip with vertical hips and extremely shallow knee bend and fast dip followed by full extension and finish. Dropping down fast into a solid snatch position is key to avoid trying to “ride the barbell” down. (Watch the second rep in this video)
The conditioning WOD today paired a heavy OHS with hand release push-ups, which helped to fatigue the shoulders going into the squats. The goal was to use a weight for the OHS that allowed you to do sets of 10 or 2 sets each round. Watch Froning and Holmberg go head to head in this workout from a throwdown back in 2010.
2010 Rogue VS Again Faster Tahoe Throwdown: Event 2: 7 Min AMRAP of OHS and Push-ups “Froning Calls Out Holmberg”
Event 2 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Thrusters Suck
Skills WOD:
3 Rounds of Max Reps Strict Pull-ups
* 3 minutes rest between rounds
Conditioning WOD:
5 Rounds for time:
21 Thrusters (75#/55#)
21 Double-Unders
Results
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It’s weird to me that people ask for professional worker-outer’s autographs. Then again I always thought it was weird to ask for any sports athletes autographs. “Rich Froning: Getting Recognized” – [video]
CrossFit Moves Into the Mainstream Without Spending On Ads video.foxnews.com
Paleo/Whole30 Shopping Lists:Autoimmune, FODMAP, and Low-Histamine whole9life.com
This one is missing the photo-bomb:
We have a couple new shirts coming our way. Stay tuned and they should be here around the end of the first week of July.
Shoulder the Load
Strength WOD:
3-3-3
Push Jerk (Clean from floor)
Conditioning WOD:
7 Rounds for time:
6 Shoulder-to-Overhead (135#/95#)
12 Box Jumps (24″/20″)
Results
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Click below for Coach Sean’s Anti-Results
Register for Hope! CrossFit for Hope: Cures On July 6th we will host this workout to help raise funds for cures for catastrophic children’s illnesses.
Our next OnRamp begins on July 25th and is already full. August OnRamp is TBD based on the CF Games and our annual epication.
The CrossFit Games are Awesome games.crossfit.com
I agree. They are awesome. Since we first went to watch in Aromas in 2009 to each year after they just seem to get better somehow.
Two-for One
Strength WOD:
1-1-1-1-1
1 Clean (Full squat) + 1 Front Squat
Conditioning WOD:
For time:
1500m Row
Then 3 Rounds for time of:
20 Pistols (alternating legs)
25 Kettlebell Swings (53#/35#)
Results
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Happy birthday Mums (Michelle)! You hate squats and cleans, but like pistols and snatches. Since we just snatched, I figured three out of four isn’t too bad.
Ashley’s well timed photobomb makes the main site today! Dad is proud!