Time Off

This will be my last post for a few days my friends, I am off to Big Bear to enjoy a little break and some great snowboarding. 2009 has quickly come to an end, reflections of what has occurred at the gym are becoming priceless. Friends, family, and clients; Just 3 words that sum up my relationship with all of you. CrossFit South County has more than tripled in students over the year and started with just a “raw” open space to a complete functioning CrossFit gym. This is something I could not thank all of you enough for, it would not have happened without you guys.... No joke.

I have big plans for 2010, just as every other business owner does. I however intend to make them happen with a bang. Stand by for a CrossFit South County like never before.

If you want a WOD to do at home, check out are “No equipment” workout page.

Happy Christmas to all of you and don’t eat too many sweets.

* No Class Christmas Eve or Christmas day *
Classes will resume on Saturday at 7am and 9am

Wednesday December

Nate Running the brutal hill at the affiliate cup this year. Are you thinking of trying to be on the team in 2010?

WOD- Level 1

For time:
20 Back squats
40 Wall Balls
60 Burpees
80 Double Unders
Run 1 mile

* Weight will be discussed prior to start of workout
* Range of Motion and Quality of Movement is key

WOD- Level 2

AMRAP- 20 mins

2 Rope climbs
4 Push Jerk (155/105)
10 Burpee Pull Ups

Level 2 Qualifications:

* Must be able to climb the rope 15 feet
* Rx on the Push Jerk from the rack

Check out the 6PM group getting after the chipper.

Tuesday WOD

Five rounds for time of:

135/85 pound Thruster, 15 reps

Run 400 meters

Yes, more thrusters!

Coming Fast

All the great ladies of CrossFit South County :)
Thanks again for the great party Tanya.



The OC Throwdown is approaching us quickly, be sure to get your ticket here.
Let’s make a huge appearance to support all are great individuals participating in this event. I will be sending a few emails out shortly about the event.

Christmas Week Schedule-
Monday- All Normal Classes
Tuesday- All Normal Classes
Wednesday- All Normal Classes
Thursday- Closed ‘
Friday- Closed
Saturday- All Normal Classes

This week the workouts will be a little longer in duration than usual. Our program at CFSC is thoughtfully planned out to hit all aspects of fitness; From strength to agility, from power to endurance, from 5 Minute workouts to 50 minute workouts, this provides maximum balance in all fitness domains.

WOD
“ 2009 CF Games Chipper”
Male-
15 reps 155lb BB squat clean

30 Toes to bar

30 Box jumps 24" box

15 Muscle ups

30 PushPress /PushJerk 40lb DBs

30 Double Unders

15 reps 135lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 45lb plate


Female-

15 reps 100lb BB squat clean

30 Toes to bar

30 Box jumps 20" box

10 Muscle ups

30 PushPress /PushJerk 25lb DBs

30 Double Unders

15 reps 95lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 25lb plate

* 30 Minutes to complete.
* If unable to do muscle-ups, scale with only X2 dips.
* Get Some !
Scale as:
4 - RX
3 - Sub 30 Reps w/ 25
2- 20 Reps and weight will be posted tomorrow
1 - 20 Reps- Weight posted tomorrow

Saturday

Christmas party Saturday night! Click here for details

WOD
“Helen Practice”
8 Rounds
100 M Run
8 KB Swing
8 Pull-ups

Scale
4 RX
3 RX
2 6 Rds
1 4 Rds

Results driven program

Matt practices a back lever at CrossFit South County from Max Fernandez on Vimeo.

Matt demonstrates a great example of “practice and execute.” No more than 2 week prior of this video Matt had no clue he had the potential to do a back lever. With just a little practice and commitment in the program he can hold himself pretty damn well in the lever position. With the new year right around the corner, everyone should have a goal; A goal to be better, a goal to be stronger, a goal to give 100% and a goal to always improve in life and fitness.

If you are finding it very challenging to move forward at CFSC then ask yourself what can I do different? What can I do today, tomorrow and the next day to constantly improve?

Here is a few things to ask yourself:

• Am I consistent in training?
• Do I give 100% daily?
• Am I always attempting to learn a new skill?
• Am I adding weight and striving to RX all workouts correctly?
• Do I log my workouts and know my personal records?
• Am I setting goals to achieve them?

WOD
On the minute every minute for 15 Minutes
Complete 5 Burpee’s
Between sets of Burpees compete as many thrusters as you possibly can.

* Weight 115/75
* Post number of thrusters completed

Scale -
Elite/Advanced- RX
Intermediate- 95-65
Beginner - 65/45

Jim and Scott at the top of the Push-Up position

WOD
“ JT”
21,15,9 reps of
Hand Stand Push-Up
Ring Dips
Push-ups

This workout is extremely fatiguing, make sure you use Full ROM the entire WOD.