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.
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 Step walking lunge
100 Lateral Jump
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!
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.
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.
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!!
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.
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.
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.