September 1, 2009

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
So- remember the mods. 1 muscle up = 3 pullups/3 dips; Handstand pushup can be elevated pushup or heavy shoulder press.
We're a little more than half-way through the Zone Challenge?- how is everyone doing?? I had to supplement my diet with some fruit (doc's orders) as my sugar was a bit low and I lost a few lbs- not an easy feat when one is between 8-9 months pregnant and basically as active as your average garden slug! So... all you people who have been "strict zoning" for several months... caught ya! The Zone works. Seriously. I plan to be a complete case study after I have my daughter-- and then no one will have any more excuses! :)
Hmm. Not exactly sure what's going on in this photo...

August 31, 2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
This is a great WOD because it forces you to focus on your position before you execute these different lifts. You may have to modify the weight; remember that whatever weight you choose, you need to do for all 3 lifts (no doing one weight for thrusters, a different weight for HPC's, etc). A word about the importance of form-- focusing on form is JUST as is important as focusing on intensity. Lately we've had a bunch of new students who are total firebreathers at heart, which is awesome! But you just need to remember: Mechanics, then Consistency, then Intensity. Don't try to be Kim or Jay before your time; realize that it was a process for them too. Get the FORM on your lifts down first, then focus on coming regularly, then up the intensity level. Be patient; Crossfit is a skill, not a hamster wheel gym.
If you missed the Kim Shredder, you oughtta be bummed. It was a great time! Several members of the Socal 7 showed up, as well as some of Kim's personal training clients, and lots and lots of students. We (well, alright, they) worked out, relaxed a bit, ate tacos, had some beer, and had some nice hang out time. Kris Clever, ever the beef jerky eating maniac ;), "felt" like doing another WOD afterward, so she, Steven, Alec, and Jesse cranked out 40 power cleans in 20 minutes (2 on the minute for 20 minutes). Here's a pic of the winning team- and look who's on it? Surprise, surprise ;)
Don't miss out on the Biddle Test coming up September 12!

August 28, 2009

Partner up with someone, then perform the following:
Partner A One minute max rep air squat (Partner B cheerleads), then Partner A rests (and cheerleads) one minute while Partner B performs his/her one minute max rep air squat.
Partner A One minute max rep push-up (Partner B rests and cheerleads), then Partner A rests one minute while Partner B performs his/her one minute max rep push-up.
Get it? Keep this pattern going with:
One minute max squat jump
One minute max burpees
One minute max abmat situps
Repeat the whole process one more time (for a grand total of 2x).
Your score is your total reps. DO NOT be a lame partner, or you will be punished with an extra minute of burpees. Seriously.
Everybody ready for Saturday? Please- if you have a table and/or a cooler- BRING IT :)

LATE BREAKING NEWS...

...Alec got his muscle-up!!!!!!! Way to go, my friend!!!! :) Be sure and congratulate him, everybody!

August 27, 2009

Hang power clean 1-1-1-1-1-1-1 reps
High hang is fine for this one.
If memory serves, we did something similar recently- check your PR's!
Lots of events coming up:
August 29- 10 am- Kim Shredder & Goodbye (for a little while) Party
September 12- 8 am- Firefighter Test Workout
September 12- 4 pm- Bolsa Chica State Beach- all school bonfire. For those of you who have never been, it's our annual get-together! Lots of food, smores, good company, shenanigans, and fire!
September 26- Fight Gone Bad IV Fundraiser

August 26, 2009

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Oof- this one should really have a name, don't you think?
Just wanted to let you all know that "those people" over at Willow ;) are having a free catch wrestling workshop this Friday night from 6-8pm. Good way to get in the mood for the UFC on Saturday night!
Here's Erik. In Alaska. Wearing a T-shirt? I'm still not convinced it isn't a photoshop job...

August 25, 2009

"Karen"
For time:
150 Wallball shots, 20 pound ball
To go heavy, or fast? That is the question. Inevitably you'll wind up in this inbetween phase in which you'll find one medball weight too light, and the next too heavy. People always ask me how to handle this. My best suggestions are- first, are you the guy/girl that's going for speed at the expense of weight? You KNOW who you are. You check the times on the blog and board constantly, you never feel quite spent at the end of a WOD... Go for the heavier med ball and realize that today won't be your Karen PR. Are you the guy who goes for weight over time, or worse, weight over form (collective gasp!)? See how it feels to go lighter; tax those lungs a little bit.
Don't forget this Saturday guys- 10 am- be ready to wish Kim a good trip by dumping out buckets of sweat, leaving a little skin on the bars, and mopping up the blood when you're all done :)
Also- Firefighter Test workout Saturday the 12th!
*No idea* why the audioswap hasn't kicked in on this vid yet- but here's Kim at the 2009 Crossfit Games!