CrossFit Road Warriors

Yesterday we worked on snatches and then did a short workout of 4 rounds of;
5 KTE/Pull-up couplets (ie 1 Knees-To-Elbows then 1 Pull-up, done 5 times)
10 Sumo deadlift high pulls
10 Push-ups done to a foam brick

  

Nick    (32kg)  5:02
Justin  (24kg)  6:20
Brian   (24kg)  8:15
Isaac   (24kg)  6:41
Vicky  (16kg)  8:19

Remember that we are going back to the Patch this Saturday. We will leave the Fullerton area about 8:00. Please contact me or post to Comments if you are interested in going.

Today's workout included some agility work and dumb-bells. 5 rounds of; down the agility ladder, bear crawl back, 10 clean-&-jerks (from the ground to overhead, any method was acceptable). The dumb-bells never leave your hands.

 

Yesterday, after a light warm-up, we did a 5X5 squat progression and then did Jeremy.

   

Notable numbers were 215# for Nick's final set of squats and 115# for Vicky.
Times for Jeremy were 13:32 for Nick (as Rx'd) and 12:08 for Vicky.

Yesterday we did the 2K row and then worked on our clean and jerks.

 

2K times were;
Brian   10:21
Justin   7:49
Nick     7:24
Isaac    8:22
Vicky   9:31

For the next 2 weeks our hours are going to be 5:30 PM on Monday, Wednesday, and Friday. If you need or want to workout on some other day or some other time, please contact me and I'll see if it can be arranged.

Tomorrow we'll be doing Jeremy and working on our squats.

On Monday we did some scaled versions of the Filthy Fifty.
Vicky and Isaac did 25 of each exercise. Justin and Brian did 3 rounds of;
10 Box Jumps
10 Jumping Pull-ups
10 Swings (16kg)
10 Lunge Steps
10 Sit-ups
10 Presses (45#)
10 Good Mornings
10 Push-ups
30 Singles (jump rope)

 

 

Yesterday we worked out on the Patch. To quote Nick, "It was friggin sweet! And by sweet I mean painfull and by painful I mean totally awesome!" If you want to know what Nick really means then you'll need to join us the next time we go out there, probably August 2nd.

  

Tomorrow's workout is the Filthy Fifty.

Yesterday we did weighted pull-ups. After a thorough warm-up, Nick worked up to 65#.

Today's workout will be moved to the Patch at UCR. join us at 9:00 if you can. For those who can't, we'll try to bring back some good ideas and inspiring photos.

Yesterday's workout was 5X5 deadlifts. Nick worked up to 305#. I feel a new PR coming on the next CF total day!

Today I did 7 rounds of 10 push-ups, 10 windmills (5 left, 5 right with 16 kg), and 10 sumo-deadlift-highpulls with 32 kg in 13:32. Some of you might note that this violates my guideline of not putting windmills in a timed workout, I'll use that as an excuse for the time being so slow.

Please note that this Saturday we are going to UCR to workout on the Patch. We will need to leave the Fullerton area around 8:00. Please contact me if you are interested in carpooling and I will see what I can arrange.

The following Saturday, CrossFit Marina will be having a WOD for the local affiliates at 10:00. They're even going to have a jumper for the kids and a BBQ afterwards. Sounds like fun.

Think about setting some goals for the next few months or so. We should all have some type of goals to keep us motivated and directed. I'll do my best to work with you make turn them into realities!

Yesterday we did 3 rounds of 25 squats, run 1/4 mile, 25 squats. We rested 2 minutes between rounds.

  

Best times were;
Nick    2:41
Isaac  3:07
Doug   2:43

Yesterday's workout was "rowing Grace". 3 rounds of 10 "from-the-ground-to-overhead" and a 500 meter row. You could snatch the weight, clean and jerk, squat clean and thruster, ... whatever you want. Nick and I both tried this with 135#.

Today we did a variety of non-timed exercises. We did a little hand-to-hand work with 8 and 10 pound shots, spider man push-ups, donkey kicks, one arm push-ups, etc.

   

Next Saturday we'll be going to the Patch at UC Riverside. Please let me know if you are interested in going and we will try to arrange car-pooling.