Saturday Jan 30th, 2010
Today was the first day the Saturday WOD was held at its new 09:00 time. It was also the best-attended WOD in CFSP history, with 18 members showing up and hitting it hard! Coincidence? Or was that extra hour of sleep really all y’all needed?
WOD
“Filthy Fifty”
For time:
- 50 Box Jumps (24/20)
- 50 Jumping pull-ups
- 50 Kettlebell swings (16/12)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press (45/35)
- 50 Back extensions
- 50 Wall ball shots (20/14)
- 50 Burpees
- 50 Double unders
Friday Jan 29th, 2010
Quite a few people were uncertain about the box jumps today, with the Rx height being 8 inches higher than normal. But everyone gave it a shot and even though there was some scaling they all jumped higher than they thought they’d be able to.
A shout-out goes to Bill M for attempting the HSPUs with parallettes! Good effort, Bill!
Warmup
Rolling - Shoulders
Joint Prep
Jerk Progressions
Power WOD
Push Press
5 - 5- 5
Conditioning WOD
“HSPU and High Box Jump”
5 rounds of:
- 5 Handstand Pushups
- 10 Box Jumps (M:28-32″ / W:24-28″)
Thursday Jan 28th, 2010
Our resident CrossFit Scientist, Rob K, gave the verdict that this Hero WOD was “interesting…”
What are your thoughts? Please give specific comments with supporting details.
Warmup
Rolling - Adductors
Joint Prep
Gymnastics Day 1
(Ready to move up from Basic to Intermediate- ? See a trainer before class!)
WOD
“Tyler”
5 rounds for time of:
- 7 Muscle Ups
- 21 Sumo Deadlift High Pulls (95 / 65)
Don’t have muscle ups? Subsitute is 3 pullups AND 3 ring dips for every 1 muscle up.
Scaling Options:
L1) 5 rounds of 4 MU and 15 SDLHP
L2) 3 rounds of 7 MU and 21 SDLHP
L3) 3 rounds of 4 MU and 15 SDLHP
Wednesday Jan 27th, 2010
Warmup
Rolling - Quads & Calves
Joint Prep
Clean Progressions
Power WOD
Cleans
5 - 5 - 5
Conditioning WOD
21 - 18 - 15 - 12 - 9 - 6 reps of:
- Kipping Pullups
- Abmat Situps
Tuesday Jan 26th, 2010
Strength WOD
Front Squats
1 - 1 - 1 - 1 - 1 - 1 - 1
Conditioning WOD
5 rounds for time of:
- 7 Medicine Ball Cleans
- 5 Clapping Pushups
- 100 m Sprint
CrossFit South Bay presents 10 Ways to Be a Better CrossFitter. Pick one (or more) that speaks to you, and discuss in comments.
Monday Jan 25th, 2010
Starting a new routine can be a little intimidating, and it can take a while for people to get adjusted to a new routine which includes CFSP.
We’re looking for some volunteers to act as mentors for new members and help them get adjusted during their first few weeks.
You don’t need to be a star athlete to be a mentor; all you need is a positive, helpful attitude and an outgoing attitude.
Interested? Sign up in the comments to attend our first Mentoring Meeting on Sunday, January 31 at 12 noon! During the first meetings we’d like to get your input and thoughts on mentoring as well so we can determine the exact direction of mentoring at CFSP. You can be a part of this program and help shape it. Even if you’re unsure, come and find out if it’s something you want to do. There will also be an optional group WOD following the meeting!
Monday Jan 25th, 2010
Admit, these are two things that make you happy whenever you see them on the whiteboard, aren’t they? Whether you love or hate the Overhead Walking Lunge (OHWL), it’s guaranteed to kick your a** — and when you add Burpees to the mix it just gives you a warm fuzzy feeling inside. Thanks to Kate for running the 6 and 7 classes tonight and doing an awesome job.
Power WOD
Snatch: Work up to a heavy single
Conditioning WOD
5 rounds for time of:
- 20 steps OHWL (45 / 35)
- 21 Burpees
Saturday Jan 23rd, 2010
Benchmark time! Recognition today goes to Alex S. for scaling up to a 28K KB and still finishing fast.
WOD
“Helen”
3 rounds for time of:
- 400 m Run
- 21 Kettlebell Swings (24 / 16)
- 12 Pullups (Kipping)
Finisher
Gymnastics Day 1
Next week the Saturday WOD moves to 9:00 AM! Starting on January 30, 2010 the new time for the Saturday morning WOD will be at 9:00 AM. Open gym hours remain unchanged.
