June 1, 2009

"Mixed Bag"
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps-- Tustin substitute med ball cleans- but good news- Kettlebells are on the way!
21 Push-ups
21 Box jumps
21 Back extensions or Supermans
Walking lunges, 150 ft (at Cherry or Tustin that's one and one-half times around the building-- so start from the back garage door, lunge around the building until you get to the front door, turn around & lunge back to back garage door, then lunge back to front door; Tustin, I would say lunge to the pay phone and back from the back door)
5050: 48-48-48
You never know what life's gonna throw at ya- so this is a little bit of everything.
And I know, today's WOD has nothing to do with running, but I thought this was so funny I had to share. Matt, is this the group you run with in PV?
Guys- this week at Cherry we start 2 different classes-- Crossfit Beginner at 5 pm on Wednesdays and Advanced at 7 pm on Thursdays. The Beginner class is a scaled wod and there will be much more emphasis on technique and form in the lifts. More experienced students may attend; but you can't do your own thing, and you must know that you'll be working scaled and primarily on form. The Advanced class is invitation only-- the Matrix program is a prerequisite, but even that is no guarantee. Do NOT just show up without asking an instructor first. There will be much less supervision on form (unless we're doing Oly Lifts), and it will also be a time for the Affiliate Cup team and Ms. Kim to train on scary Games stuff :)
We had a great time with Crossfit HB, Culver City, Valley Crossfit, Crossfit North Hollywood, and everyone else who showed up on Saturday. If you weren't there, you missed a great team WOD, and an amazing workout put on by the Socal Qualifier Girls. By the way- Sarah also threw down because we were a Girl short- and she did a great job til her shoulder started objecting!