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Thursday – “I enjoyed being in movies when I was a boy. As a child you’re not acting – you believe.” Roddy McDowall

May 23, 2013

CF1

Learn the TGU

10 min AMRAP

15 KB SDHP’s

30 sit-ups

rest 3 min

10 min AMRAP

20 box jumps (step down)

10 pull-ups

CF2

WOD Match WOD

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Support Team Body Armor!

May 22, 2013

Going out to Regionals this weekend and need some new Body Armor gear to wear? Want to show your support for the best box in SA? We’re here to help! We’ll be selling Team Body Armor t-shirts for $20 (+tax). Call today to reserve yours, we have all sizes available in men’s and women’s for now, but supplies are limited so reserve yours today!

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Wednesday – “If you want to win anything – a race, yourself, your life – you have to go a little berserk.” George A. Sheehan

May 22, 2013

CF1

Deadlift 5 x 5

AMRAP in 12 minutes

10 KB Goblet Squats

6 push-ups (hands on the KB)

12 side to side jumps over the KB

CF2

Deck of Death (30 min cut-off)

Squats, push-ups, pull-ups, sit-ups, Joker = 500m row

Here’s the catch, rest for 1 min after every 4 min of work!

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Tuesday – “You can’t separate peace from freedom because no one can be at peace unless he has his freedom.” Malcom X

May 21, 2013

CF1

Push Press 5 x 3

5 RFT

8 thrusters

10 burpees

2 sprints to the fence and back (forward then backward)

CF2

400m run

30 WBS 20/14 (done unbroken)

20 GHD sit-ups

200m uneven carry (heavy KB + 25/15 plate held across your chest)

15 KB Snatches ea. arm

15 Unbroken K2E’s

800m Run

200 Dlb U’s

20 shoot thru’s

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Monday – “I hate clowns.” Tracey Ullman

May 20, 2013

CF1

10 x :10-:20′s ring dip supports

EMOM for 15 min, do:

:20 dead hang from a bar

4-7 clapping push-ups

CF2

Front Squat 5,5,5

Grace

30 C&J’s for time 135/95

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Sunday – “It takes 20 years to make an overnight success.” Eddie Cantor

May 19, 2013

CF1

8 x 2-3 HSPU’s + :30 hold

5 rounds of:

10 WBS

10 Chin-Ups

200m Run

CF2

Squat 3-3-3-3

4 RFT

10 OHS 95/65

10 Burpees

5 L-Pull Ups

The CrossFit Craze: 5 Reasons You Need to Get In on It!

Biggest Loser contestants are doing it, celebrity trainers do it, NASCAR drivers do it, pro sports teams are incorporating it into their conditioning programs. Here are five reasons why you should try it.

CrossFit 101

CrossFit is the “sport of fitness” or “training for the unknown and unknowable,” which means we’re the jack-of-all-trades of athletes. Our specialty is to not specialize. CrossFit combines aerobic conditioning, Olympic weightlifting, gymnastics along with some other old-school training elements like kettlebells, rope climbs, tire flipping and sledgehammer into daily WODs (workouts of the day). We’re trained to be able to run a 10K but to also do long jumps, box jumps, and pull-ups — and anything you can do with a barbell or dumbbell, we can do it.

The sport started in a few decades ago by gymnastics coach Greg Glassman in Santa Cruz, Calif. It was used primarily by military, police and fire academy trainees, but spread quickly around California then worldwide. It’s now grown into a sport of its own, and Reebok sponsors the Reebok CrossFit Games, where each July, the best CrossFit athletes in the world compete for the title of “Fittest on Earth.”

As a certified CrossFit trainer and evangelist of the sport, I’ve come up with five reasons why everyone should try CrossFit — at least once. (READ ON…)

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