8/3/2011 “DT”

Graham Holberg (2010 GAMES CHAMP) doing DT very fast…

“DT”

5 rounds of

12 Deadlift 155/115
9 Hang Cleans
6 Push Jerk

8/2/2011 400m Sprint Backsquat

400m Sprint for time

Work on your acceleration to a good speed. “Push hard, it is kinda Short”

Backsquats

3x3x3x3x3

Work on full depth squats…3/4 rep is a NO REP!

8-1-11 Yo Adrian it’s “BALBOA + 1rd”…cause this is GRIT!

“Balboa +1rd”
5 rounds of
100 Jumprope
400m Run
10 Body Blasters (Burpee/pullup/Knee to Elbow)

EVERYONE GET READY FOR SOME LIFTING WORK THIS WEEK CF TOTAL COMING SOON!!!!

BEACH WOD

BE THERE AT 8:30AM SHARP!! COAST GUARD STATION!!!

GET READY TO GET BEAT UP A LITTLE BIT…DON’T WORRY TO BE FOLLOWED BY SOME RECOVERY UNDER THE TENTS.

7-28-11 “Annie”

“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Here is a link with tips on how to get your first double under or to start linking them

http://store-f8da8.mybigcommerce.com/pages/How-to-Double-Under.html

Video of someone doing Annie in 3:57

7/26/2011 “It’s Up, then It’s Down!”

400m Run
10 Burpees
20 Pullups
30 Pushups
40 Boxjumps 24/20
50 Airsquats
400m Run
50 Airsquats
40 Boxjumps
30 Pushups
20 Pullups
10 Burpees
400m Run

ALERT!!! No 5:15pm Class on Monday night!

The 6:16pm is still a go, so get there!

Skinny Fat…

Every girl thinking about Crossfitting or who already does that thinks Crossfit will make you big and bulky should read this

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

7/13/2011 “Claudia”

“Claudia”

5 rounds of
400m run
20 Kb Swings 53/35

Rx+ use a 70 like Blaine!

7/12/2011 Jumping Deck of Cards

Jumping Deck of Cards

Hearts——-Jumping Air Squats
Diamonds—-Jumping Lunges
Clubs——–Jumping Jacks
Spades——Jumping Pullups
Jokers——-25 Pushups (hand release)

face cards are 10
ace–11

You get your own deck, so go FAST!!!