CrossFit San Clemente

Saturday Beach WOD!

    Awesome game, everyone! Nice turn-out, too, we'll have to plan another beach WOD for next Saturday... Dodgeball, anyone?

     
    Come on down to North Beach in SC for some fun in the sand! A great workout, cleverly disguised as a crazy fun game of Hooverball, CFSC-style! If you don't know how to play Hooverball, no worries, it'll take you about 20 seconds to learn. The more people we have on each team, the more fun it will be so bring your friends and family down to join in the fun and don't forget to wear your CFSC shirts so you won't look like a nerd (nerds are welcomed to play with us, too). Map and directions below!

Directions to Saturday's Beach WOD at the volleyball courts at North Beach in SC:

    Go all the way to the end of Pico to the Ole Hanson Beach Club. If you park in the lower parking lot by the train station/beach, just walk to the sand. If you park up in the front of the club, take the stairs down to the sand. Once you get to the rest rooms, walk south past the playground. We'll be there at the nets, can't miss us!

View My Saved Places in a larger map

Friday

   YEAH! One more sweet workout today then some beach time fun tomorrow! Let's get a good group so we can have some full teams for the hooverball! We'll post directions below the WOD.

W.O.D.

For time:

Row 500 meters
150 Double-unders
50 Burpees

Directions to Saturday's Beach WOD at the volleyball courts at North Beach in SC:

    Go all the way to the end of Pico to the Ole Hanson Beach Club. If you park in the lower parking lot by the train station/beach, just walk to the sand. If you park up in front of the club, take the stairs down to the sand. Once you get to the rest rooms, walk south past the playground. We'll be there at the nets, can't miss us!

View My Saved Places in a larger map

Thursday

    Who's up for some more Hooverball on Saturday? Beach WOD at the North Beach volleyball courts this Saturday! Wear your sweet CFSC shirts and bring your amigos and familia, the more the merrier.

Warm up:

Run up THE HILL forwards

Run up THE HILL backwards

Rest

W.O.D.

Overhead Squats

5-5-5-5-5 reps

Wednesday

    Another great hero WOD. It's only 30 minutes so don't pace yourself, keep pushing!

W.O.D.

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Tuesday

    These yum-yums are to congratulate Jen on getting her CF certification this weekend! Now she's officially qualified to school you. And the cupcakes aren't exactly Paleo, but we ain't exactly neanderthals either :)

 

    Another beautiful day in the neighborhood... Nice day for some jerks, wouldn't you say?

W.O.D.

For time: 

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks 
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Monday

   Here we go again, time to kill another week!

 

W.O.D.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Saturday

    This Saturday's WOD will be at the gym since we don't want to have too much fun without our guys and gals who will be at the certification this weekend, but expect a bunch more Saturday beach WODs this summer, and maybe some dodgeball and hooverball, too! Good luck at the cert, you guys, and have fun!

W.O.D.

"Karen"

For time:

150 Wall-ball shots

Friday

   Finishing up the week with a good burner!

Warm-up with 5 rounds of:

5 pull-ups

5 push-ups

5 dips

W.O.D.

Run up THE HILL forwards

Run up THE HILL backwards*

Run up THE HILL forwards

Run up THE HILL backwards*

Run up THE HILL forwards

    *NOTE: If you're, say, training for something "special" this weekend, we suggest you skip the backwards runs and do 5 forward runs to avoid any soreness that could affect your performance. You know who you are and we're totally stoked for you :)

Thursday

   This workout was created in honor of the seven CIA agents and 1 Jordanian officer that were killed by a suicide bomber on a remote base in southeastern Afghanistan on December 30, 2009. Let's honor their sacrifice by giving it our all on this gnarly WOD.

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
7 Thrusters (135# Rx)
7 Knees to elbows
7 Deadlift (245# Rx)
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Wednesday

    For this one you only have seven minutes, so it's going to be up to you to decide if this is going to be an easy WOD or a hard one. Push it as hard and as fast as you can, don't take breaks, don't jog on the sprints because it'll all be over soon! Leave feeling like you squashed a 2-hour workout into those 7 minutes!

Complete as many rounds as possible in seven minutes of:

7 Deadlift (75% of your max DL)
20 meter Sprint
14 One legged squats
21 Double-unders (63 singles)
20 meter Sprint

Tuesday

    Great start to the week, let's keep it going! We're keeping it simple with this one, just get your butt down to the ball every time. 

Rick on the warm-up. Love our hill!
 

Four rounds for time of:

Run 400 meters
50 Squats

PS- Running along the sidewalk in front of all the businesses to get to the hill does NOT equal 400m. A true 400m is straight across to the parking spaces along the fence (no "hugging" the pizza place), then all the way along the curb to the base of the hill and back again on the outside track. If you hug the pizza place or run through the shopping center it shaves 20-30m off, and that's lame. 

PSS- Wearing one of the new CFSC t-shirts WILL make you run faster. It's science.

Monday

   Another super Monday at CFSC! Looks like the heat wave is over, which is bad for going to the beach but awesome for working out. We've got the new shirts in in black or white so pick one (or 5) up before you go so you can look like Mr. Awesome-Supreme or Ms. Super-Fantastic.

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Saturday Beach WOD!

    Join us tomorrow for some Hooverball on the volleyball courts at North Beach in SC. Below is the map and link to directions to the Ole Hanson Beach Club . Park up near the club then walk down to the sand and go south past the restrooms and playground until you get to the volleyball court. We'll be there, you can't miss it. 

    This is a FREE and very fun workout, so bring your friends and family along! The Ole Hanson Beach Club is "A" on the map below.

View Larger Map

Friday

    CFSC T-shirts are here! Super cool and super comfy with rad logos on front and back. Mens sizes S-2XL, Ladies sizes S-L, American Apparel. We've got black or white and the one shown below is a Women's shirt. We'll bring them down to the beach WOD tomorrow so you can stock up!

 

   In light of next week's Fight Night, here's an old favorite that we just can't get enough of. 

W.O.D.

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps in 1 minute)

Sumo deadlift high-pull, 75 pounds (Reps in 1 minute)

Box Jump, 20" box (Reps in 1 minute)

Push-press, 75 pounds (Reps in 1 minute)

Row (Calories in 1 minute)

Thursday

    Here's a good one for those of you trying to master the double-under. Once you get it down, your times on all the WODs with double-unders will improve big time.

India, one of our double-under pros

 Scott doing his sit ups and looking like he's ready to fight! 

  

9a class staying competitive

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders (or 150, 120, 90, 60, 30 singles)
Sit-ups

Wednesday

    Finally it's looking like summer! Get in and get your workout on so you can enjoy the rest of the beautiful day!

W.O.D.

Five rounds for time of:

5 Muscle-ups (or 15 pull-ups + 15 dips)
135 pound Power clean, 10 reps
Run 220 meters

Tuesday

    FACT: The more you sweat, the better the weather gets. Gnar job today everybody, and thanks for bringing the sun out!

Jen holding for 60 

  

Mr. Tony on the GHD

  

Is it cooler that he made it look this easy or that he did a muscle up to get up there?

  

Some of the 9-ay-em-ers including the 1 and only Alberto Santos

   
 
 W.O.D.

Three rounds for time of:

60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups 
25 pound plate Back Extensions, 30 reps

Monday

    Hope everyone had a nice weekend, now let's get back to business.

W.O.D.

Five rounds for time of: 

135 pound Thruster, 15 reps
Run 400 meters

Saturday

Do it! Do it now!!! And... Have an awesome weekend!

W.O.D.

Clean 3-3-3-3-3-3-3 reps

Friday

   Here's Won with the muscle up. And the coolest part is that when he started with us last year he couldn't do much at all and was barely making it through the workouts. He's been extremely committed to his own personal improvement and becoming as fit as he can be that he's progressed at an amazing rate. Now not only does he do the workouts as prescribed, half the time he throws a weight vest on just for kicks. We're proud to have you with us, Won... Get some.               

 
 FFFRRRIIIIIIIDDDAAAYYY! Let's kill it for the weekend.

For time:

20 Back squat, (225# Rx)
40 Toes to bar
60 Kettlebell swings, 2 pood

Thursday

    Let the good times lunge.

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

Wednesday

    The secret to getting through the rowing in this workout: Pretend you're being chased by banjo-playing moonshiners.

Jen D. doing the WOD at 95#

  

Won doing some muscle-ups because... Why not?

  

Some of the 9:00 am class in the thick of the WOD

 
     For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Tuesday

    This WOD was a quickie but don't let that fool you... It was hard! I see soreness in your future...  

Cindy getting those Thrusters up 

  

Mr. T hitting it Rx'ed, of course

 
  Alright, CrossFitters, here's one to wake you up before you go back to work. Enjoy (you know you will)!

W.O.D.

Three rounds for time of:

15 dumbbell Thrusters (50# Rx)
30 GHD situps

Monday

   Nice way to start the week, getting back in after the 4th. Good to see that everyone had a great weekend and you're all refreshed and ready to get back down to business! 

6:00a busting out the double unders

 India's serious face for the k-bell swings

  

Carri getting high in the 9:00a

 
     CrossFit SC will be open on regular schedule today so get in here and burn off that 4th of July BBQ!

W.O.D.

Five rounds for time of:

40 Double-unders (or 120 singles)
30 Box jumps, (24 inch box Rx)
20 Kettlebell swings

Saturday

    One more WOD to go before an awesome 4th of July Rest Day! Let's finish strong so you can really enjoy that BBQ tomorrow. 

W.O.D.

Set a cone at 20 meters. Five rounds for time of:

40m Barbell Overhead walk (185/125# Rx)
30 Wallball shots, (20/16# Rx)
40m Barbells Farmer walk (95/65# Rx)

Friday

    Okay, if you can't walk, then hobble to class! After warm-up we'll give those legs a break and work on the presses. Let's see if we can get any PRs in here today!

W.O.D.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps