Accountability board drawing will be held soon! Who is going to win 100 Dollars ?


Tuesday
Dead-Lift
5-5-5-5-5

Check out the world record holder Andy Bolton complete 5 reps with 800Lbs

Jeremy

Helen completed 30 Muscle-ups for time 2 weeks ago! If you do not know Helen she is a great athlete I train personally. She is determined and focused in competing in the masters division at the OC Throw-down in January if more slots are available.

Monday WOD
Skill/Test
establish 15 rep max Over Head Squat

Then

“Jeremy”
21,15, 9 reps of :
Over Head Squat
Burpees

* Compare to May 26th 2009

Last Saturday of the Month

Maybe Paul and I are getting crazy but making videos is too much fun.
Paul is facebook master !

Saturday WOD

Run 1.5 Miles

15 Minutes to find
1 Rep Max Clean


Then:
4 Rounds of :
50 Double Unders
25 Wall-Ball

Finally :
90% of Max Clean
Complete 10 Reps

No 6AM class tomorrow.

WOD
5 Rounds
400M
30 1 Arm DB Thruster-Alternate as needed 35/20
2 - 15Ft Rope Climbs/1-30Ft rope climb



Check out the small thanksgiving crew crushing “FGB”

Thanksgiving Day!

If you have the dedication to come workout on thanksgiving, why not make it a hard one.

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calorie)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

One exercise

Stacey on the bars

Nothing like a workout that consists of only one exercise! Every CrossFit workout is humbling, very humbling; Today's HSPU and L-Pull-ups was a grinding example. Tomorrow we lunge, lunge and lunge for 400M. The great thing about this WOD, it is only fun with others. No one will ever want to lunge such a distance on their own. If you would like to attend the 6am. 9:30am or 6pm class tomorrow sign up, we will allow 12 in this class for extra encouragement.


Skill Work-
Coaches Call

WOD

400M Lunge for time:

* Knee should almost, if not kiss the deck. Wear knee pads, stuff your sweat pants or tape some type of padding (cloth) to your knee as needed. I am not asking you to slam your knee in the ground but I do want full range of motion.

Laura showing great kipping pull-ups

21,18,15,12,9,6 reps of:
Hand Stand Push-ups
L-Pull-ups

This WOD is meant to increase core strength and intermediate Gymnastic Skills. Take you time and do it correctly, work on pulling high over the bar with feet extended straight out in front of you. Be aware of bent knees, not locking out hand stand push-ups and going too fast. Speed comes with time, no one cares about how fast you rush through this WOD if it isn’t done to your best abilities.

Coaches Note:
Scale L-Pull-ups: Knee lift Pull-ups> Dead Hangs with High Leg Lift> Dead hang with band and Knee lift.
(Kipping is a completely different movement for what we are looking for today, even ring rows would be a better alternative)

Hand Stand Push-ups: No more than 10LB Bumper + AB-Mat for HSPU. Scale as usual.