We are back to our regularly scheduled Saturday classes with a fun team wod today! It is also our 1st Annual WOD-2-Wineries trip!!! It is not too late to hop on the bus and go wine tasting with us directly following the wod. Let me know if you are interested.
Spend 10 minutes practicing handstands
21-15-9 reps of:
Just a reminder to all who are going or are interested in going to the "WOD-2-Wineries" trip on Saturday, your money was due today. Lucky for you we are still collecting money until Friday. Vince was nice enough to front the deposit to enable us to get a locked in reservation. If you would like to have a shirt made please bring a blank shirt in and we can stamp it with the "W-2-W" logo.
American KB Swings (53/35)
Each dash represents 50 ft. overhead walking lunges (45/25)
Reason for starting CrossFit:
I promised my friend Kate Garufi (District CrossFit) when I moved to CA I would give CrossFit a try.
Favorite thing about CF:
The people. The Coaches, the athletes, even the kids! I have met so many great people since once I started.
Biggest goal for 2012:
It would be a great year if I can get to the level where I Rx every workout.
Background in athletics/fitness:
I have been running ever since high school. I have done weightlifting off and on at the gym over the years. I joined the Navy in 2008 and that keeps me in shape.
Other hobbies or interesting facts?
I ran the Marine Corps Marathon in 2010!
I am hilarious. Lol j/k
3-2-2-1-1-1 of Turkish Get-up
4 minute AMRAP of:
4 Box Jumps (24"/20"
I want to congratulate all the CFT athletes that took the challenge of putting their abilities up against the rest of the world these past 5 weeks. I think we could all agree that it was not easy, and that simple fact has made us all realize how much harder we can push ourselves!!! Great job everyone, and I can't wait to see how many give it a shot next year.
Camille- 49th in the world Master's Division 50-54
Josh- 1,466 in the Southern California Region (hardest region in the world!)
Mel- 232nd in the Southern California Region
Paul- 985 in Southern California Region
Tammy- Was 671st in the So Cal region after 2 wod's. She couldn't complete the last three because of her injury.
Katie- 759th in the So Cal region
Missy- 539th in the So Cal region
Phil- Forgot to submit his first score so, never was placed. But, he definitely poured everything he had during every wod.
Trevor- At only age 14 Trevor placed 1,422nd in the So Cal Region
Jon- 886th in the So Cal Region
LL- 190th in the So Cal Region
Nick- 280th in the So Cal Region
Ray- Was not able to finish all 5 wods due to an injury but, was killing it before the injury.
Vince- 818th in the So Cal Region
We are going to spend some time on learning/fine tuning the Snatch.
10 minute AMRAP of:
3 Handstand Pushups
5 Power Snatches (95/65)
7 Overhead Squats
So, the time has come for our first WOD To Wineries trip. Here are the details:
Who: All CFT athletes and their families
What: A wine tasting trip with our CFT family.
When: Saturday, March 31st
Where: We will do the wod then the bus will pick us up at CFT. No showers, just sweaty, stinky CrossFitters having a good time at 3 wineries.
Why: Because we know how to have a good time.
Make sure you bring some food to share because we will be having a group picnic at Wilson Creeks Winery. The cost is $100 which includes transportation that will pick up and drop off at CFT. It also includes wine tasting at 3 different wineries. Please let me or Vince know if you plan on going. The fee needs to be paid by Wednesday of next week. This is going to be A LOT of fun!!!
Sticking with the improvement of your squat.
You will have 1 minute rest between exercises. Your score for that exercise is the lowest of the 8 rounds for that exercise.
A tabata is a work/rest cycle being 20 seconds of work with 10 seconds of rest for 8 rounds.
Time to work on opening up the hips in a new, fun, painful way:)
Take 10 minutes to find your 1 rep max for push press, then:
Death by Push Press with 75% of your 1 rep max
2-2-2 of rope climbs
12 minute AMRAP of:
100 ft. Broad Jumps
5/5 KB Snatch (53/35)
15 KB Swings