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HARD E3MOM
The Aftermath
Warmup:
Extended dynamic warmup
WOD:
E3MOM (Every third minute on the minute)
3 man-makers
5/5 kb snatches
10 burpees
10 cycles
Rounds Completed:
Robert: 8 Rx
Nick: 10 Rx
Chris B: 10 Rx
Eric: 10 Rx
John: 10 (on one bad leg, too!!!)
Donna: 10
Kortnie: 10
Lauren: 10
Debby: 10
Mike H: 10 Rx
Angela: 10* (awesome first class!!!)
Haley: 10
Katie: 10
Rebecca: 10
Jessica: 10
Chase 10 Rx
Aspen: 10
Oxygen appreciation day:)
Haley and Katie strikin' an upside down pose
Warmup:
Jump rope and 3 x Burgener Warmup
Strength/Skill:
Take 15 minutes to achieve a 1 rep max (1RM) for hang power clean
WOD:
4 rounds of:
1 minute rest between rounds
300 meter run
10 Push Presses (95/65)
10 Burpees is the penlty for spitting or swallowing the water tht is in your mouth through each round, Yep, you heard me right. You will take a sip of water and keep it in your mouth, allowing you to only breathe through your nose for the entire round. Upon completion of the round you can spit or swallow the water, rest a minute, put some more water in your mouth, and start the next round.
Post recollections to comments!
Times:
Robert: 10:59 Rx
Mike G: 11:48
Debby: 13:05
Kortnie: 9:32
Steve: 9:52 Rx
LL: 10:32 Rx
David: 11:45 Rx
Dave: 11:15 Rx (40)
Jayme: 12:16 Rx
Christie: 12:32 (30)
Dylan: 11:45 (10)
Shauna: 12:09 Rx (10)
Camille: 11:24 (40, I felt so bad that you had a cold:()
Katie: 11:09
Haley: 11:37 Rx
Nick: 9:02 Rx
Eric: 9:37 Rx (20)
The number inside the parenthesis represents how many burpees had to be performed upon completion of the the wod.
Front squat day with a quick lung popper
Warmup:
2 rounds of:
300 meter run
10 squats
10 pushups
Strength/Skill:
5-5-5-5-5 front squat
WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Pullups
Box Jumps
Times:
Robert: 5:22 Rx
Mike H: 4:36 Rx
Eric: 4:08 Rx
Kortnie: 8:35
Debby: 6:54
David: 9:22
Anthony: 4:53
Dylan: 5:02 Rx
Camille: 6:54 Rx
Jayme: 8:16
Shauna: 8:05 (24" Box!!!)
LL: 8:16 (24" Box!!!)
John: 4:21*
Nick: 3:11 Rx
JT
With Memorial Day right around the corner it is fitting that we do a workout to salute those who have gave the ultimate sacrifice for their fellow Americans, brothers and sisters in arms, and Country!!! I am PROUD to have served with some of the finest men and women I have ever met in my life during my eight years in the Marine Corps. To all of the ones who didn't make it home alive don't worry, because every one of you are still alive in every proud American's heart.
Warmup:
Dynamic warmup w/ Burgener warmup
Strength/Skill:
3 right, 3 left x 3 of Turkish Get-ups
WOD:
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
Times:
Robert: 26:07 Rx
Nick: 16:20
Debby: 10:39
Mike H: 15:48 Rx
Eric: 15:10
Dylan: 12:17
Chris S: 18:26
Shauna: 13:27
Mike G: 11:28
Camille: 12:01
Lauren: 9:43
Christie: 12:08
Aspen: 13:42
Nate: 16:55
Shaunna: 12:47
LL: 9:52
Sherrie: 10:50
Jayme: 10:53
Katie: 9:29
Haley: 9:05
Rebecca: 11:45
Camp Pendleton Mud Runners!!!
Calling all CFT Mud-Runners!
Ok, CFT’ers------it's getting near, and we are going to have some fun! We encourage any and all to come spectate and support friends and family. Below is the list of the teams, some logistical details, and some tips from past Mud Run Participants.
Race Date: Saturday, June 4th
Race Start Time: 9 a.m.
The plan is to meet at the box at 7 a.m. to car pool and get to the base in time to make our registration changes and to sign the medical waivers. If you would prefer to drive yourself here is some information on directions and parking, but please make sure you give yourself enough time to park, get on the shuttle to arrive at the tent area by 8 a.m.
DIRECTIONS, PARKING & SHUTTLES: I-5 North to Camp Pendleton exit or I-5 South to Harbor Drive exit. Enter the Camp Pendleton main gate. Continue on Vandegrift, following the RACE EVENT signs (8.5 miles) to the Lake O’Neill Recreation area. You will be directed to parking and shuttled to the race start area. ARRIVE EARLY - allow a MINIMUM of ONE and A HALF HOURS to drive from the front gate, park, shuttle, & check-in. Race start is 9:00am sharp. When aboard the base, please follow all posted speed limits.
1st Annual CrossFit Temecula Mud Run teams:
Team Tattoo:
Nick "The Coach" Thomlison
Wes "The Bachelor" Huerta
Jarid "Mean Green" Martin
Chase "I Lift Heavy Shit" West
TBD
Team Wonder Woman:
Sherrie "I Act Weak But I'm Not" Bainer
Judy "40 Yard" Dash
Rebecca "Reebs" Delekta
Shaunna "The Woman" Hill
Lauren "Can't Stop, Won't Stop" Hoxmeier
Team Outsiders:
Chris "Insaner" Bainer
Michael "The Stun" Dunn
Curtis "Big Daddy" DeMers
Shaun Grove
TBD
It would be great if everyone could wear a red T-shirt (preferably a CrossFit Temecula shirt if you have one) to make it easy to identify your teammates. Feel free to be creative and make your own or decorate you own as you wish.
Here's some tips passed on to me from a few folks have done it before:
Wear waterproof sun block with a high SPF UVA/UVB rating.
Bring sun glasses.
Bring trash bags for your dirty and clean clothes and flip flops for the after festivities.
Bring a little cash if you want a beer or snack after.
Bring a small snack for before the run starts
Bring Duct Tape for you shoes. It helps keep your shoes on your feet in the mud and keeps the pebbles out!
It looks easier than it is!!!
These are the famous words that every CrossFit box around the world hears quite often. No matter how long you have been doing CrossFit you still end up making the mistake of saying this to yourself from time to time. BIG MISTAKE if you've said it to this one!!!
Night crew doin' it big!!!
Warmup:
Active stretching
Strength/Skill:
2-2-2-2-2-2-2-2-2-2-2-2 reps of Deadlifts
-Focus on speed, technique, and form through the middle of the lift
-From the ground the bar should move at the same rate of speed as the hips
WOD:
100 kb swings
75 sdhp
50 goblet squats
25 kb snatches (switching hands when needed)
EMOM run 50 meters
Times:
Robert: 18:38 Rx
Debby: 19:39
Shauna: 16:50
Mario: 19:22*
Anthony: 17:36 Rx
Dylan: 13:55
Lauren: 15:33
LL: 16:44 Rx!!!
Jayme: 17:40 Rx!!!
Camille: 18:59
Eric: 15:55 Rx
Haley: 16:57
Chase: 17:49 Rx
Mike H: 16:49 Rx
Katie: 16:51
Nate:18:43 Rx
Lindsay: 16:00
Lizzy: 16:57
Wednesday
Warmup:
Active Stretching
Strength/Skill:
5-4-3-2-1-1-2-3-4-5
Handstand Pushups
WOD:
21-18-15-12-9-6-3 reps of:
DB Push Press (25/35)
Abmat Situps
Double Unders (triple number of double unders if scaling to single unders)
Times:
Robert: 11:32 Rx
Mike H: 7:17 Rx
Jessica: 9:45
Debby: 9:47
John: 10:01
Donna: 11:40
Shauna: 7:57
Christie: 8:24
Aspen: 8:10
Ericca: 8:19
Nick: 5:34 Rx
Chase: 8:53
Katie: 9:04
Shaunna: 9:33
Haley: 9:12
LL: 9:10
Tuesday
Warm-up:
20-20-20's w/ active stretches
Strength/Skill:
Push Jerk 3-3-3-3-3
WOD:
Death By Pullups
Perform 1 pullup in the first minute, 2 in the second minute, and continue this until you can't finish the amount of pullups in that minute. The last fully completed found is your score.
Scores:
Robert: 13
Lindsay: 7 w/ green and red band
Debby: 13 w/ green band
John: 14
Ericca: 12 w/ green band
Jayme: 10 w/ purple band
LL: 12 w/ green band
Lauren: 12 w/ purple band
Shauna: 12 w/ purple band
Kathy: 11 w/ green and red band
Linda: 12 w/ green and red band
Lizzy: 9 w/ green band
Chase: 16
Nick: 20
Shaunna: 16 w/ green band
Katie: 14 w/ purple and red
Haley: 12 w/ purple and red
Camille: 11
Donna: 10 w/ green and purple
Wes: 11
CrossFit Temecula-Monday
Aspen, Lauren, and Shauna after a Saturday team workout
Warm-up:
Active stretching
Strength/Skill:
Deadlift 3-3-3-3-3
WOD:
5 rounds of time of:
9 hang squat cleans (db: 25/35)
12 pledge pushups
15 box jumps (20"/24")
Times:
Debby: 11:16
Robert: 10:54 Rx
John: 11:40
Kortnie: 11:40
Mike H: 8:57 Rx
Jessica: 12:27
David: 13:17
Shauna: 10:23
Chris S: 10:15
Lauren: 9:59
Nick: 8:15 Rx
Shaunna: 16:06
Chris B: 9:22 Rx
Sherrie: 12:07
Amber: 10:00
Haley: 11:32
Katie: 11:02
Chase: 10:20
Jayme: 10:40
Wes: 10:23
Camille: 10:57
Tammy: 12:35
Lizzy: 13:39
Rebecca: 12:04
CrossFit Temecula-Another first!!!
Congratulations to Robert for getting his first muscle-up today!!! It seems like everyday someone is reaching a new goal and that is the thing I like to see most in here. Good job everyone and don't stop at where you are at, keep setting and achieving new goals.
Warmup:
Dynamic warmup
Strength/Skill:
Take 15-20 minutes to work on whatever you would like. In other words, open gym!
WOD:
21-15-9 x 2 of:
Renegade Rows (25/35)
Box Jumps (20"/24")
Times:
Ericca: 10:40
Mike G: 13:27
Mike H: 11:00 Rx
Robert: 11:41 Rx
LL: 11:02
Kortnie: 11:37
Debby: 12:18
Lindsay: 11:30
Chris B: 10:35 Rx
Michael: 7:00 Rx
Katie: 11:45
Haley: 12:17
Chris: 11:34