Tabata jump rope w/ active stretches
5x3 Hang Power Cleans
Tactical Lunges-Burpees-One Arm Swings (R/L):
Mike: 12:48 Rx'd
Nick: 10:24 Rx'd
Jayme: 13:36 Rx'd
Today, the athlete's of Crossfit Temecula lifted the equivalent to this machine!!!
Today was a fun team workout that required a lot of focus. There was plentyt of, not only weight pushing but, brain power being used as well. Not only did you have to lift the weight, you had to add the weight up as you lifted it. While I was coaching this workout I would stop every once and a while just to here to shouts of encouragement and the team counting being done as almost a cheer. It was so fulfilling to see this take place today. You all did awesome so, enjoy your weekend!!!
20-20-20's w/ active stretching and air squat, deadlift, and thruster practice/instruction
With teams of 4 strategically complete the following:
Deadlift a total of 25,000 lbs. (men)/20,000 lbs. (women)
Thrusters totalling 20,000 lbs/15,000 lbs.
Only one athlete can work at a time except for the burpees, they are to be done as a team at the same time.. While the one is doing deadlifts the other three are in the plank position. While the team is on thrusters the bar may never hit the ground and if it does it is a 15 burpee penalty for each person in the team, which i a debt to be paid immediately upon the bar dropping. While one teammate is doing pushups the others are resting in the top position of the pushup.
Team Spy (that was a lame name by the way guys): 39:09 Rx'd
Pablo, Steve, Percible (sorr if I spelled that wrong), and Brandon (farewell Brandon, it was a pleasure having you here with us)
Team 3 chicks, 1 bar: 41:19
Rebecca, Geian, LL
Team Navy Nurses: 40:24
Aspen, Christina, Whitney, and Megan
20-20-20's w/ active stretches
5x3 Push Jerk working technique then adding weight.
EMOM run 50 meters
Upon completion of the run use the remainder of the minute to chip away at the following:
100 KB Swings (53/35)
75 Ankara Situps
50 Goblet Squats (53/35)
25 Tuck Jumps
So, maybe this is the example of what we should be teaching our kids. We do pushups, they want to do pushups; we do box jumps, they want to do box jumps. Everytime there is a child in CrossFit Temecula and they are watching their mom or dad they are, somewhat, mimicking what they are soing. So, next time you are eating a bag of Doritos or slamming some twinkies remember who your kids want to be like. But, I know we at CrossFit Temecula or any of the CrossFit community do not have that problem.
Quick warmup w/ active stretches and joint mobility
9-1 Pullup ladder
Make it hard by either doing weighted pullups, strict pullups, or using a band that challenges you.
4 minute AMRAP of:
10 Abmat Situps
50 meter sprint
3, 3 minute rounds of:
5/5 KB snatches (35/53)
10 DB thrusters (25/35)
15 KB SDHP (35/53)
Upon completion of the above exercises perform burpees for the rest of the 3 minutes. The number of burpees performed throughout the whole 3 rounds is your score.
Susan: 3 rounds 15 reps/24 burpees
LL: 4 rounds 5 reps/42 burpees
LG: 4 rounds 8 reps/ 38 burpees
Debby: 4 rounds/34 burpees
Nick: 6 ronds 7 reps/50 burpees Rx'd
Steve: 5 rounds 7 reps/28 burpees
Jayme: 4 rounds 12 reps/27 burpees
Lizzy: 4 rounds 14 reps/28 burpees
I found this picture on a website that is dedicated to strictly bodyweight fitness. Check this website out when you get a chance, you will see a lot of similarities with this community's mindset about fitness and the mindset of te CrossFit community.
Tabata jump rope w/ some active stretches
5x3 right, 3 left pistol squats
7 rounds for time of:
10 Box Jumps (20"/24")
10 T-stabilization pushups
10 R/L One arm KB swings (26/44)
Brandon: 12:20 Rx'd+
Mike 12:11 Rx'd+
Vinci: 13:59 (Welcome back!!!)
Sherrie: 16:05 Rx'd
Nick: 9:50 Rx'd+
Jayme: 12:52 Rx'd
Shauna: 14:45 Rx'd
So, I want to explain what Rx means. It means the prescribed exercise with the perscribed weight/height/reps. That means, for this workout, if you Rx'd it you did every box jump at 20" for a girl or 24" for a guy. For the T-stab. pushups you didn't go down to your knees and, theoretically, your chest touches the ground every time you go down into the pushup. Obviously that last part gets very debatable so, I am willing to let that one slide as long as you are coming pretty damn close to a chest to ground pushup. Last, but not least, you used the Rx'd KB for every one armed swing. Rxing a workout isn't easy, and if it is then I am not setting the appropriate Rx weight. Let's not start to get wrapped up around Rxing workouts, or scaling down to get the best times. We need to stay focused on reaching that relative level of fitness I teach every one about in their first elements class with me. You all are doing a phenomenal job at getting stronger and faster, don't let a couple letters on the board dictate your mindset.
Athletes of CrossFit Temecula, thank you for a great day in the box. Days like this are what make me love what I do and keep me wanting to see you all succeed in your goals. Thanks for letting me guide you down this road that is, honestly, less traveled.
Dynamic warmup w/ junkyard dog plyo jumps
Hang Squat Cleans 5x5 concentrating on form!!! Once you feel comfortable with the movement, then move up in weight.
5 Push Presses (85/55)
10 Push Presses
15 Push Presses
20 Push Presses
25 Push Presses
30 Push Presses
Knees to elbows (K-2-E) are just that, your knees come up to your elbows. It is easy to let the formslip to a knees-2-tricep, or just lifting your knees as high as you can. It takes a lot of power to get those knees all the way up to the elbows but, that's the point.
Today was team workout day in the box. The way this wod worked was one person worked throught the round while the other 2 rested. The entire team has to complete 7 rounds in order to complete the workout, meaning each person of the team completes 7 rounds totalling 21 rounds for the team.
Extended sprinty warmup
With a 3 athlete team perform the following:
7 rounds for time of:
7 DB Hang Squat Cleans (25/35)
7 Box Jumps (20"/24")
Susan: 19:48 (Susan was the lone ranger at the 7 am so, she would perform a round and rest a minute between each round)
Team LSD: (Lauren, Shauna, and Donna) 30:37 (Lauren Rx'd the whole workout!!!)
Team Chick Magnet: (Nick, Chris, and Pablo) 20:18
Team L to the MF'n L: (LL & LG) 15:36
This week's Athlete of the Week is Lauren. Lauren has been an athlete at CrossFit Temecula fo about 4 months now. She is always pushing very hard to get to the next level. It seems like on a daily basis she is moving more weight, jumping higher, and performing more reps. She has a determined look in her eye when she is in here, and she is one of those individuals that you can never spot an ounce of "I want to quit" any where on her face. She has completely embraced the CrossFit methodology and what we do here at CrossFit Temecula. Keep on killin' it in here Lauren!!!
Name: Lauren Hoxmeier
Occupation: School Psychologist
Reason for starting CrossFit: I was getting bored with my regular routine at the gym and wasn't getting the results that I wanted. A friend of mine, Shauna S. had just signed up for CrossFit and asked me to come to a free class. I had heard about CrossFit before and was excited to get started right away. I went to my free class and signed up the same day. Now 3 months later...I'm addicted!
Favorite thing about CF: That we never have the same workout and that I never leave feeling like I didn't accomplish something that day. I still get butterflies in my stomach on the way to crossfit, which is a combination of the excitement of knowing I am going to be challenged and the pure fear of wondering what WOD Nick will put on the board!
Biggest goal for 2011: By the end of the year my biggest goal is to do at least 5 unassisted kipping pull ups.
Background in athletics/fitness: I was in gymnastics for years when I was growing up. I was also on the SDSU Crew Team when I went there (just a year), and otherwise I have always been active and love water sports and skiing.
Chris, toughing it out through a run in the rain.
Dynamic, sprinty warmup
Kipping pullup practice
800 meter run
20 Backsquat w/ your bodyweight on the bar
400 meter run
20 Deadlifts w/ your bodyweight on the bar
40 Box Jumps (20"/24")
200 meter run
20 Push Jerks w/ 1/2 your bodyweight on the bar
Michael: 17:03 Rx'd
Chris B: 19:59 Rx'd
Geian: 21:47 (Soooo glad to have you back!!!)
Chris S: 20:26
Brandon: 18:40 Rx'd
Welcome to the world, Luke Michael Harrington!!!
I, along with the rest of the athletes of CrossFit Temecula, would like to congratulate Mike and Jessica on the birth of their beautiful baby boy. Please leave a comment to congratulate these proud parents.