CrossFit Road Warriors

If you haven't already made plans for Saturday then you might want to check this out.

http://www.ironmind.com/ironmind/opencms/Articles/2009/Oct/Big_Card_Set_for_World_Strongman_Super_Series_Venice_Beach_GP.html

"The World Strongman Super Series Venice Beach is bringing some of the top names on the professional strongman circuit to Muscle Beach in Venice, California."
"The contest will be held by the basketball courts rather than by the lifting area, and the limited seating will be available on a first come, first served basis for $10 (free with a souvenir T-shirt).  The competion is set for November 14, and scheduled to start at 12:00 or 12:30, with the gates opening at 11:00, so plan ahead, watch the action live and maybe end up on TV, as well."

Remember that the Saturday morning workout starts at 8:30. If you want to put a little extra work into something specific, then get here about 8:00.

One of my favorite quotes from Coach Glassman is "Chase your weakness."

Don't avoid working on the things that you suck at. Pick one or two of them and add them into your warm-up. If you're making up your own WODs then make sure that there's at least one exercise in there that is challenging. Don't take the easy way.

Try mixing up some things that are completely dissimilar.

Tonight we worked our deadlift up to near max, and then did 3 rounds of Cindy as fast as possible.

REMEMBER
No workout this Saturday due to the Seaside Highland Games.

There will not be a workout this Saturday due to the Seaside Highland Games in Ventura.

Some suggestions for "Focus work"; Pick a skill that you could use some extra work on and add it into your warm-up. i.e., I suck at double unders so this week I'm going to try to string a few together in each warm-up.

Here's a workout suggestion, 5 Rounds of;
5 Squats (about body weight)
10 Pull-ups
10 Push-ups

Today was the last weekday workout for awhile. Please keep an eye on the website for updates and workout suggestions. Saturday workouts will continue at 8:30 in the morning unless posted otherwise.

Thank you for your patience while I reorganize.

Remember that Wednesday will be the last weekday workout for awhile.

On Saturday, Keiko did 21, 15, 9 rep rounds of;
Push-press
Box-jumps
SDHP
All followed by a 200M row

Today, Nick and I did 5 rounds of;
7 Deadlifts 225#
15 Thrusters 75#

Today's workout was;
15-12-9 rep rounds of
Deadlifts
DB Thrusters

Today's workout;
15 - 12 - 9
L Pull-ups
OHS

On a separate note, I've let a lot of things get backed up and out of hand over the last few months so I'm going to close down week-day operations for a few weeks to get re-organized. Saturday workouts will continue as scheduled (please check the schedule). I'll post updates as I get things rolling again.
I appreciate your patience during this time.