CrossFit Road Warriors

Last night we worked up to 1RM in the squat.

 

 

 

Today we get started on the clean-out part of the Garage Gym Makeover project.
For the die-hards we'll still have a WOD at 8:30.

"This looks like fun!"

The Trevor Win'E fundraising event was held on Memorial Day and since most of us had other obligations we did a scaled down version of that workout yesterday.
For more information on this fundraiser, or to donate, please check out the link;
http://www.active.com/donate/trevorwine

Friday evening and Saturday (as long as it takes) we'll be doing the clean-out for the garage gym makeover. Workouts will be very short and brief and then we can get busy doing some "functional work".
If you are planning on being here Saturday, please let me know what beverages and foods to stock-up on. I'll fire up the grill and provide lunch and dinner for everyone who pitches in.

To contact me;
Doug@CrossFitRoadWarriors.com
714-883-8713

15 - 15 - 15
That was Wednesday's workout. 15 swings and 15 thrusters, max rounds in 15 minutes.

    

 

 

 

 

 

 

 

I had Isaac doing some throws for height to work on his hip extension;

Looks to me like he's getting the hang of it.

Please remember that I'll be out of town and we won't be meeting this Friday or Saturday. Back to our regular schedule on Monday. While I'm gone, work on pistols (one-legged sguats) and one-armed push-ups.

It looks like the Garage Gym Makover project will be happening the weekend of May 31st and June 1st.
Please stand by for details.

Have a good weekend!

Please note that we will not be meeting this Friday or Saturday. Sorry for the late notice but I have a prior commitment and will be out of town till Monday.

We've had several good workouts in the last week. Some of the highlights were a "sort-of Michael" workout with Good-mornings in place of the back extensions and max pull-ups (one set). Numbers for that were;
Nick - 30, Isaac - 25, Aaron - 14, Vicky - 5. Monday's workout was 3 rounds of 30 push-ups and 15 shoulder presses with a 400 meter run between rounds.

  

What a week it's been! We started doing weekday workouts last week and it's been GREAT! I can't cover everything that we've done over the last week but here are a few photos,

    

   

Tonight we worked up to a 1RM in the dead-lift. I think that everyone PR'ed.
Vicky    165#
Isaac    275#
Aaron   315#
Nick     325#
We followed this with a short workout of 25 burpees and a 1/4 mile run. I didn't time it but Isaac came in first, followed by Nick, Vicky and Aaron.

Hope to see you Friday.

Mid-week quicky

SWINGS! 50 swings for time. Suggested weights are 1-1/2 pood (24 kg) for men and 1 pood (16 kg) for the ladies. Adjust as needed. Try to do all 50 in one set if you can. Time to beat is 1:44.

Announcing a new schedule:
We are going to start doing additional workouts on Mondays, Wednesdays and Fridays. Anytime between 6:00 and 7:00 PM. Please contact me for location and directions.

Today's workout was inspired by the Pain Storm. We did rounds of 10-9-8-7-6-5-4-3-2-1 reps of dumbbell snatch, 2 forward lunge steps (one left, one right) then a run to the playground area for a matching set of pull-ups. We started about 150 yards from the playground area and near the end we were less than 20 yards away.

   

The playground's bars are not friendly on the hands. Vicky got her first tears, and still finished the workout.

On a separate note, we're going to start doing some weekday workouts so if your interested please drop me a line. There isn't any schedule yet so let me know what's good for you and we'll see what we can workout.