July 2011

The 2011 Reebok CrossFit Games are the best 50 bucks you can spend in sports, according to ESPN Magazine. For CrossFitters, this is the biggest community event of the year, and this year is better than ever. The Home Depot Center is going to be stacked with fun activities, opportunities to work out, delicious food, […]

Do you do the things you don’t want to do? Really? Or do you avoid them? Goats -Lisbeth MOD: Red Hot ChiliPeppers Mobility: Deadlift Prep WOD: Part 1: Hang power clean skill work: Open hip, bar path, landing. Part 2: Deadlift 5@ 75%, 5@ 80%, 5+@85% Part 3: 3 Rounds: for time 15 Hang power

“Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” -Gautama Siddharta Team WOD: Birthday Surprise 23 Burpees (onto bumper plate) 23 Pushpress (65,95#) 23 Knees-Elbows 23 dips 23 KB swing (35,53#) 23 Double-under (3x singles) 23 wallball (14,20#

REMINDERs: Sunday July 17: HCF boat trip! Tuesday July 19: 7:15pm- New On-Ramp begins! Tues/Thurs @715pm, Sat @10am. MOD: Mobility: Overhead Squat prep WOD: Part 1: Overhead Squat 5-5-5+ Begin with a working warmup wt, then progress into heavy sets of 5, on set 3 complete 5+ reps, but do not go to failure! Part

The Games Update III MOD: Pink Mobility: 4 min. lower & upper body. Pick the tight spots WOD: 3, 1 min Rounds* Dumbbell Thruster (25,35lb.) situp Burpee Double-under Row (calories) (*move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock

“We promise you this. If you show up, we will help you to the best of our ability. We will talk to you about nutrition, we will give you a high-five, maybe a butt slap, we will care just a little more than you care about yourself, at some point we will be inappropriate around

“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.” – John Ruskin REMINDER: CrossFit Ladies night: 6:15pm at malibu grill (half price wine) MOD: Muse Mobility: shoulder/thoracic spine prep WOD: 21-18-15-12-9-6-3: Pullups, Handstand pushups 415 Specialty: Oly-lifting: Clean: Skill transfer exercises. Front Squat, receiving

REMINDER: If your planning on going on our HCF boat trip Sunday July 17, you MUST bring your 25$ in to secure your spot by TODAY!! MOD: unknown Mobility: Band distraction: Hips, shoulders, hammies WOD: CrossFit Total 1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift (add all 3 lifts to obtain