W.O.D.
Tabata Something Else:
8- 20sec Rounds of each of the following exercises.
Pull Ups
Push Ups
Sit Ups
Squats
Complete each exercise before you move to the next.(After every set 10sec. rest.)
Post total reps for all rounds.
CrossFit San Clemente
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June 2009
June 30, 2009
June 29, 2009
Monday
W.O.D.
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Smooth and under control is the name of the game for the lifting portion of this work out. So keep it tight and balanced,go heavy or go home! As for the run go hard and go fast, push your self to the max.
June 27, 2009
Saturday
W.O.D.
4 Rounds for time of:
30 Squat jumps
20 Jumping lunge
10 Box jump
June 26, 2009
Friday
W.O.D.
Push Jerk
5-5-5-5-5,reps.
Warm up with 3 rounds of:
400m. Run
25 Sit-ups
25 Push-ups
25 Dips
25 Squats
June 25, 2009
Thursday
W.O.D.
2 Rounds of each of the following:
Each will be timed separately
First or second-
50 GHD Sit-ups
25 Lateral jump burpees
Second or first-
800m. Run
25 Hang power clean
June 24, 2009
Wednesday
W.O.D.
5 Rounds for time of:
60 Double under
30 Sit-ups
40 Push Ups
50 Squats
June 23, 2009
Tuesday
W.O.D.
"HELEN"
3 Rounds for time of:
400m. Run
21 Kettle Bell Swing
21 Pull-up
Today before you get started on "HELEN" you will complete 800m. Row and 50 over head squats.
For the squats use the bar or pvc pipe. Work on your balance and technique.
June 22, 2009
Monday
W.O.D.
FIGHT GONE BAD
3 Five minute rounds with one minute rest between rounds of:
Row
Sumo Dead Lift High Pull (75#)
Push Press (75#)
Box Jump
Wall Ball
You will switch stations every minute, each rep. counts as one point, and on the row every calorie counts for a point.
June 20, 2009
Saturday
W.O.D.
3 rounds for time of:
24 Box Jump
7 Muscle-ups (4 pull-ups and 4 dips = 1muscle-up)
15 Push Press
June 19, 2009
Friday
W.O.D.
Complete as many rounds as you can in 20 nimutes of:
15 Burpees
10 V-Ups
5 Sumo DeadLift High Pull (95/65)
June 18, 2009
Thursday
W.O.D.
For time:
50 Wall-ball shots
50 Ball Clean
35 Wall-ball shots
35 Ball Clean
20 Wall-ball shots
20 Ball Clean
Use 20 pound medicine ball launched to a target ten feet above the ground.
Grab a ball and make friends with it. You will be spending a little time together!!
June 17, 2009
Wednesday
W.O.D.
4 x 800m run
3-4 min rest between each effort
Each run will be timed separately.
Warm up with:
3 minutes of jump rope (work the double under)
2x
10 Push-ups
10 Knees to Elbows
25 Squats
Just a small reminder, classes start at 6:00am./7:00am./and 9:00am. that is when class starts not at five or ten after. Please get here a few minutes early so we can all start together!
June 16, 2009
Tuesday
W.O.D.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
For Time!!!
June 15, 2009
Monday
W.O.D.
Back Squat 1-1-1-1-1-1-1 reps
Squat it out. Hit some good warm ups squats to get yourself ready for the heavy ones that count!
June 13, 2009
Saturday
W.O.D.
NORTH BEACH TRAIL RUN
Starting at North Beach, run south down the trail.
At every set of stairs and beach access ramps complete:
10 Burpees and run up and back down each set of stairs or ramp.
Continue running to the end of the Pier and back.
Don't just stroll by the ramp and stairs on your way back (nice try). Repeat:
10 Burpees and up and down.
Finish back at the start.
If it's raining don't be a weenie, show up any way.
One last thing: Wear your CrossFit San Clemente shirts and show all the cool joggers how we get it done! Have Fun getting sweaty and muddy!
June 12, 2009
Friday
W.O.D.
No group CrossFit today.
Today get out and see how your CrossFit training has improved your everyday life. With th)at said get out and go on a hike, ride your bike, surf, swim, and get to Friday night group class (Kempo, that is) and get some sparring and grappling in.
And if you're having a hard time figuring out what you should do, complete the following:
100 Sit-ups
100 Push-ups
100 Step walking lunge
100 Lateral Jump
100 Dips
And yes, TIME yourselves!
For the lateral jump place a cone, ball, rock, or something that stands higher than 12" on the floor.Start on one side of your object and jump over it side to side. And for your dips grab a chair,bench,or the side of your bed.
Tomorrow we are at North Beach (rain or shine) at the head of the beach trail @ 8am. So don't show up at the Dojo because you will be left crying all alone.
Don't forget your super sexy CrossFit San Clemente shirts for the Beach run on Saturday!
June 11, 2009
Thursday
W.O.D.
Dead lift 1-1-1-1-1-1-1 reps
What a beautiful day to go HEAVY on some good old dead lifts. Heavy and Safe that is! Be smart with your lifts by not trying to beat the person standing next to you especially if he/she has more experience, or out weighs you by fifty pounds.Be aggressive but stay safe, after all its only your back that's going to go first.
Tomorrow just as a reminder we will not be having class. However there will be a work out posted as well as some fun ideas to get out and sweaty.
Saturday is North Beach day rain or shine. If it is raining show up anyway, when was the last time you played in the rain? Can you remember? Just think back to when you use to sit in the rain gutter,jumped in puddles or just ran around like this is the best gift you ever got.
PLAY HARD and HAVE FUN!!!!!!!!!!!!!!
June 10, 2009
Wednesday
W.O.D.
Five rounds for time of:
75 # Thrusters, 21 reps
21 Double-under
Today we well take some extra time on developing the double under technique. Some are close, others just have to believe that they can do it! Don't cry if you are unable to master it today, just put your best effort into it and you'll get there.
And just a reminder: Friday we will not be holding classes but we will be back at it again on Saturday down at North Beach for a fun-in-the-sun type of day.
June 09, 2009
Tuesday
Warm up with:
500m Row
WOD:
2 Rounds for time of:
20 Pull Ups
20 Burpees 20 Jumping Lunge
20 Kettle bell swings (24k/16k)
20 Box Jumps
Cool down with:
500m Row
Beach day on Saturday!!!!!! Come ready to rock out the work out and have some fun in our beautiful SC sun. A quick reminder that this Friday, June 12 we will not be holding group class due to my absence. However I expect you all to get out and do something, anything... Take the dog out, take the bike out, take yourself out and get sweaty and make it intense!!
Have Fun and Play Hard!
June 08, 2009
Monday
W.O.D.
2 rounds for time of:
400m Run
50 push ups
400m Run
100 Squats
We had a really good time on Saturday throwing down some punches and knee strikes wrapped up in a great effort by every one. This Saturday we will get back outside and hit the beach at 8am. I expect to see you all there to have some fun in the sun.
June 06, 2009
Saturday
W.O.D.
With a partner complete together:
50 Sprawls w/ 10 punches in between every sprawl (5 punches per arm)
80 Box Jump
200 Knee strikes
80 Push-ups
100 Squats
Complete each exercise before moving to the next. Split each exercise evenly and only one person can be working at a time.
Get your game face on!
June 05, 2009
Friday
W.O.D.
"HELEN"
3 Rounds for time of:
400m. Run
21 Kettle Bell Swing
21 Push-up
We are going to be subbing the pull-ups for push-ups today just because we have done quite a few pull-ups over the last few days!
How has CrossFit helped your martial arts?
Make sure that you all bring your gloves to training tomorrow so we can get nasty with some strikes!
If you still don't have gloves let me know and I will hook you up.
June 04, 2009
Thursday
W.O.D.
Complete as many rounds as possible in 12 minutes of:
10 Thrusters (135/95)
10 Burpees
I know what you are thinking! "That's It?" Not a chance!!!!
Today you will warm up with the norm then we will be working the skill of the kipping pull-up.
Some of you have it down and some of you are so close that its on the tip of the bar. If you have it practice will only make your technique smoother and more efficient.
With that said Kipp-out:
2 rounds of max rep. Kipping pull-ups
Rest as long as you want between your rounds.
If you don't have the technique, we will work it till you do.
June 03, 2009
Wednesday
W.O.D.
Overhead Squat 5-5-5-5-5 reps.
Shown in the above diagram, bar position is directly over the center of the body for the entire movement. If your head stays back at the bottom of the move balance and weight control becomes difficult to manage and bar position will move off center. Bringing your head forward will allow you to stay centered and balanced through out the move.
June 02, 2009
Tuesday
W.O.D.
"ERIN"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
I think I can see you Cindy & Eileen, and I think I can see my house too!
Playing Hard at CrossFit San Clemente will get you ready for ordinary as well as intense outings and also make then more enjoyable, knowing that you won't die because your legs, arms, and chest are burning so bad. We've all been to that point where you don't want to go any further, but with great training (CrossFit) you will have the fitness and ability to get through and stay ahead of the pack.
June 01, 2009
Monday
W.O.D.
Lets get nasty and pump out some rounds of:
"KELLY"
Five rounds for time of:
400m. Run
30 Box Jump
30 Wall Ball
Warm Up:
300m. Row
25 Ball Cleans
15 GHD Sit-ups
15 Back Extensions
1 Rope Climb
