CrossFit San Clemente

Wednesday:

Hey everyone, got another good one. We will hit several body parts and set some good time also. Keep in mind your form and use of technique. I'll be close to make sure we have both and we get an awesome workout. Push yourselves to get as close to the prescribed weight and stick with it.

DT:

5 rounds for time:

155 deadlift 12 reps

155 hang power clean 9 reps

155 push jerk 6 reps

Tuesday:

Hey my CFSC athlete's got a sick one today. Come prepared to move some weight and get that heart rate screaming!

Lynne:

5 rounds of max reps

Body weight bench press

Pull-ups

Double the number for jumping pull-ups

Ms> Jen, I got a good one for you!

Monday:

Hey everyone, I hope your week-end went well. Today we will do some met-con and get ready for the real "FRAN" on friday. Let's explode out of the bottom of the thruster and shove the weight overhead, locked out and active shoulders.

Mini met-con: light fran:

21-15-9

Thrusters 65/45

Pull-ups: double the number for jumping pull-ups

Saturday:

Hey everyone, let's have some fun today and beat some tires, push a sled or two and some other awesome feats of strength and agility! WEAR YOUR CFSC t-shirts and bring family and friends.

A.M.R.A.P. in 20 min.

100 m sled push

Sledgehammer  20 reps (10 ea. side)

11 box jumps 24" or greater

11 ball slams

11 wall balls 20/12

11 GHD sit-ups

 

Friday:

I hope your Thanksgiving was as great as mine. Also, I want to commend everyone on the Thanksgiving day workout, nice job and good, hard work. So, for today, we will hit those extra calories with some powerlifting. have fun with this.

Three rounds for time:

5 hang power cleans 135/95

5 tire flips

Thursday:

    Happy Thanksgiving Crossfit athlete's. What I'm thankful for is the opportunity to coach and train talented people such as yourselves. So, as your coach, I want to give you an excellent wod that will keep all of you burning for hours! Ready? 3-2-1-GO!

Thanksgiving Crew 2010

Three rounds for Time:

200 m run

15 K.B. swings 1.5/2.0 pood

400 m run

20 ghd sit-ups

200 m run

15 ballslams

HILL

20 wallballs 20/14

200 m run

15 push-ups

400 m run

20 air squats

HILL

Now you can eat guilt free!

 

Wednesday:

    IMPORTANT! Hey everyone, don't forget that tomorrow (Thanksgiving) we'll have just the one workout at 8:00 am. If you miss it, you'll surely regret it after that second third fourth serving of potatoes and stuffing. If you've got the family all together, bring them in for a fun and free workout. See you at 8:00!

Kaleb flying high on those burpees

Lots of Early birds today at the 6:00 am... Nice work!

Kyna, full-on unassisted. 

    Well everyone, let's get sweaty and strong all in one workout.Besides, if we're going to eat all that good cooking on Turkey day, we could stand to burn as much as possible,right?....RIGHT!

A.M.R.A.P. in 15 min.

3 deadlifts 245/185

6 burpees

9 strict pull-ups

Tuesday:

Hey folks, let's get some strength exercises in this week. There will be a Thursday wod at 8:00 a.m. so come prepared to kill it, sweat and go home knowing that you can eat sensibly and not feel guilty!

shoulder press 1-1-1-1-1

push press 3-3-3-3-3

push jerk 5-5-5-5-5

Monday:

    Hello athletes, in preparation for the feasting I want everyone to step it up. As your coach, I'd be remiss in if I didn't push all of you. I'm not so concerned with the clock in this wod, I want technique and efficiency. Say hello to Grace!

"Grace"

For time:

30 clean and jerks

use 95/65 or a pvc

Here are some highlites from today and Saturday and a few more!

Saturday:

Well athlete's, we have manage to hit most of our bodies......hmm...I believe i have forgotten one important area. Yes, let's see, we forgot our core! O.k. I have a remedy for this.........oh bring a partner to help you through this!!!

 

Ab Smasher for time:

Ab mat sit-up w/wall ball 100 reps

GHD sit-up 100 reps

Plank hold 1 min.

Jiu-Jitsu partner sit-up 100 reps

Knees-to-elbows 100 reps

Overhead weighted sit-up 45/25 100 reps

Friday:

Hey athlete's, how do you feel? Fantastic! O.k., so more fun and festivities with some heavy breathing in between.

5 rounds for time:

3 box overs 24" box

15 k.b. swings

7 dumbbell thrusters

7 ball slams

Thursday:

Hey athlete's, don't you think it's time for some fun? I do. So, I give you this, a little fun to get us closer to the week-end.

Scatter

Three rounds for time of:

200 m sled pull 90 pds.
50 m 0.H. barbell walk 95/75
5 tire flips
15 wall balls 20/14
20 sit-ups
11 ring dips

Wednesday:

Hey everyone, I have a brilliant idea! one round for time, really, I mean it.We haven't done any met-con in some time. Well it's TIME!!!

1 round for time:

21 pull-ups

15 burpee box jump

15 pull-ups

11 burpee box jumps

9 pull-ups

7 burpee box jumps

5 pull-ups

3 burpee box jumps

Tuesday:

Happy Tuesday to all the CFSC athlete's. Today we mix it up a little, we'll experiment with some muscle confusion! Knock this out of the park, big rounds today. Ready? 3-2-1-GO!!!

A.M.R.A.P. in 20 min.

Bodyweight bench press 11 reps

Romanian Deadlift 225/185 9 reps

Monday:

I hope your week-end was great. This should bring up your heart rate a little. Feel free to play with the weight on the cleans and try doing the split squat jumps with dumbbells or a vest.

5 rounds for time:

15 power cleans 95/45

30 split squat jumps

post load and time on beyond the white board

Saturday:

Hey athlete's, come down to Dana Point, wear your CFSC shirts, and let's run those stairs and have a great time. We are going to run some relays and get stupid sweaty!! See you all at 8:00 a.m.

Friday:

Hey athlete's, let's celebrate Rick and Carri's 2 year anniversary doing crossfit with a nice tiring wod! When you see them, congratulate them and wish them many more.

30-20-10

sumo deadlift high pull 75/45

wall balls 20/14

k.b. swings 1.5 pood

Thursday:

Awesome job so far everyone, let’s try out this one and see where we stand, or fall, or crawl.
3 rounds for time:
1 rope climb  alternate ( lay at the bottom and pull yourself off the ground for 3 reps)
15 ring dips
15 pull-ups

Wednesday:

Awesome workout today everyone. It's fun, yet exciting. A little met-con and some weight training, what more could you ask for? I don't know either but I'll try to think of something!

 Here's some highlights

A.M.R.A.P. in 20 min.
100 m sled push
Farmer walk 50 m
Bench press 9 reps 185/135

Tuesday:

Great job, everyone! That was pretty sweet.

Alright, alright, alright! Lets try this on for size.

"Boot To The Chest"

For Time:

Deadlift 1-10 1-20 1-30

    If your 1 rep max is 225, that’s your first lift, followed by 10% at 10 reps. The next lift should be your 1 rep max followed by 20% for 20 reps, then your 1 rep max followed by 30% at 30 reps. 20 Pull-ups in between each round.

Monday:

Hey everyone, are you ready for a fun week? Of course you are. This should be an awesome workout so let’s get started……

A.M.R.A.P. in 20 min.
15 Thrusters 75/45
200 m run

Saturday:

Hey athlete's, let's have some fun down at North Beach. Go over the railroad tracks, pass the bathrooms, and head to the volleyball court. It will be an awsome workout while we enjoy the greatest view in S.C.! Wear your CFSC shirts, bring friends and loved ones to this free wod. Let's get sweaty!!!

Friday:

Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

     In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Thursday:

 Alright folks, let’s combine some of yesterday’s techniques into a little thing called Grace!


"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick

Wednesday:

The family that plays together, stays together.

Hey everyone, I am hoping that we can put together a team of four (one female and three alternates). I will have more details as the weeks progress. The competition is called, The Box Battle. 

Let’s do some power lifting today. Use good form and technique to increase your efficiency. For all these movements increase the weight as you progress thru the rounds. Remember that “Fight Gone Bad” is getting closer!

 front squats 3-2-1-1-1
Power cleans 1-1-1-1-1-1-1
O.H. squats 2-2-2-2

Tuesday:

    Great job, everyone! Welcome to CFSC, Jenae, Kara, and Brigette... Welcome back Walkers and Deb (we missed you a little :)) 

Hey athletes, got a good one today. Increase your Kettle Bell, see how much you can move... I’ll bet it’s more than you think.

3 rounds for time:

21 k.b. swings
11 knees to bar
9 burpees