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.
Friday Jan 22nd, 2010
Friday was our first “bring-a-friend day” and we had a HUGE turnout for the 6PM class! It was a nice opportunity for our members to give their friends a little taste of the Kool-Aid; hopefully some of them will be back for more!
Warmup
Rolling - IT Band & Anterior Delts
Intro to the Squat, Pushup, and Press
Strength & Skill
Press 3 - 3 - 3
Kettlebell Swing (beginners) / Catch & Release (advanced)
WOD
Team Training
As many rounds as possible in 12 minutes of:
- Box Jumps
- Push Ups
- Kettlebell Swings
- Squats
4 people per team, 1 at each station.
Beginners do 10 reps of each exercise, non-beginners do 15 reps.
Each team member rotates through all four stations.
You cannot rotate to the next station until everyone on your team has completed their reps.
The team that has completed the most rounds at the end of 12 minutes earns bragging rights.
A big THANK YOU to everyone who helped out with coaching and mentoring during the 6PM WOD - especially Kate & Pete!
Thursday Jan 21st, 2010
It was nice to get a heavy metcon in today. And throwing the rowers into the mix really started each round off right.
David from CrossFit Malicious stopped by in the morning to get a WOD in while he was in town. Thanks for dropping in, David - hope to see you again soon!
Warmup
Foam Rolling & Joint Prep
Basic Gymnastics Day 2
WOD
5 Rounds for time of:
- 250 m Row
- 9 Push Press (135 / 95)
- 9 Kipping Pullups
Wednesday Jan 20th, 2010
It was deadlift day for our strength work, and folks really seemed to be dialed in on their form. We were working in small groups and each group did a great job of giving cues to the people on their team. Lee stayed late to go for a 1 rep max, and hit a new PR with 401!
The conditioning WOD was a variation of a Tabata, called the Peripheral Heart Action (PHA) Tabata. This was taught to me a few years back by my mentor Jerry Hill over at CrossFit Old Town and it’s a really great way to keep that heart rate and intensity up for the entire WOD.
Warmup
Rolling - Thorassic Spine, Shoulders
Joint Prep
Bodyweight Warmup
Strength WOD
Deadlift
5 - 5 - 5
Conditioning WOD
“P.H.A. Tabata”
4 Rounds, for total reps, of:
- 30 sec. Kipping Pullups
- 30 sec. Pushups
- 30 sec. Abmat Situps
- 30 sec. Squats
Rotate through the exercises, spending only 30 seconds on each. There is no rest between rounds.
If you don’t have kipping pullups, substitute jumping pullups.
Tuesday Jan 19th, 2010
Wow - LOTS of PRs on our most recent max effort. Look for the people who circled their scores to see who set a new record.
Warmup
Rolling: Quads & Calves
Shoulder Mobility
Snatch Progressions
Strength WOD
Back Squat (Low Bar)
5 - 5 - 5
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 3 Snatch Pulls (90% of 1RM for Snatch)
- 5 Ring Dips
- 7 Knees-to-Elbows
Basic nutrition workshop on January 30 - are you in? Check the announcements at the top of the page for more details!
Monday Jan 18th, 2010
The original CrossFit Football WOD “Kalsu” is just INSANE. So we were thrilled when CrossFit Ventura came up with “Baby Kalsu” and we just had to have a go at it.
Warmup
Foam Rolling
Shoulder Mobility
Basic Gymnastics Warmup Day 1
Strength WOD
Weighted Pullups
3 - 3 - 3 - 3 - 3
Conditioning WOD
“Baby Kalsu”
Every minute on the minute:
- 5 Burpees
- Max Wall Ball Shots (10′ target)(20 / 14)
At the top of each minute, you must stop and complete 5 Burpees before you can do any more Wall Ball Shots.
Continue until you have reached 75 Wall Ball Shots.
Scaling Options: L1) 3 Burpees each min / 75 Wall Ball Shots total. L2) 3 Burpees each min / 50 Wall Ball Shots total
Did you know? The descriptions of the gymnastics warmup are in your workout logs. Feel free to take the article about the gymnastics warmup home and read it. Use our new member forum to ask questions about it if you have any. These are two simple ways to take personal responsibility for your own progress!
