NewYear's Eve everyone! Your very last chance to work out in 2011!! Don't miss out - this is a once in a lifetime chance! Eight a.m. - can't wait to see you there!
CrossFit San Clemente
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December 2011
December 30, 2011
December 29, 2011
FRIDAY!!!
Alright! Let's hear it for Friday and the start to another fun filled weekend! One more workout to kick it off right!
HAPPY NEW YEAR!
*100 Weighted Box Step Ups (w/ KBs or DBs)
*Equipment Carry
The equipment carry will include four weights (Bar, Plate, KB, Ball)Carry each one 100 m and run back 100 m to get the next one. When they have all been carried, bring them all back the same way.
December 28, 2011
THURSDAY!!
We've got lots of people out of town - and more going as New Year's Eve approaches. If you're still in the vicinity get the heck over here and do some time - you know it makes you feel better!
Because the groups will be small we're going to do something a little different, and it's called...
PICK THREE!
Tell me three things you want to include in your WOD and if I give you the okay we'll set you up for a 20 minute AMRAP. In other words...you'll all be working at the same time, but potentially doing completely different workouts. Put on your thinking caps and be ready to go in the morning! Remember - 6, 7 and 8 am only!
December 27, 2011
WEDNESDAY!!!
Halfway through the week! Still time to get a good few workouts in before the weekend parties begin! See you at 6, 7 or 8 in the morning!
THREE ROUNDS
800 Row
25 Russian Twists
15 OHS 65/95
15 Pull Ups
December 26, 2011
TUESDAY!!!
Wake up everyone! Just because the kids are home from school doesn't mean you can't spare a few minutes to put in a little work! Remember - 6, 7 and 8 am this week. No 5:30, 9 or 10 am and no pm class. See you in the morning
RUN ANNIE RUN!
Hill Run
"ANNIE"(50-40-30-20-10 DU and SITUPS)
Hill Run
December 25, 2011
MONDAY!!!
Wow! Can't believe Christmas has come and gone already! Anyone up for some post holiday detox? Remember we are on a holiday schedule this week - classes are a.m. only - 6,7 and 8. Hopefully one of those will fit into your schedule, and if you're planning on going out of town this week make sure you make the most of the days you have!
20 Minute AMRAP
25 Squat Machine
150 Jump Rope
25 GHD
15 Burpees
December 22, 2011
FRIDAY!!!!!!!!!!!
As you all know, Friday is ALSO the now infamous CFSC Holiday WOD and Potluck at 6 PM - but don't let that stop you from working out in the morning too! After all, two workouts in one day = all the food you can possibly fit on your plate! We are canceling the 10 am class however, so don't try to be all tricky and show up for that one!
On to the workout! You will have your choice of doing the prescribed WOD or having an open gym day - just come in and work on a PR or maybe perfect that OHS form you've been struggling with. Either way - no excuses for not coming in twice! WOOT!
THREE ROUNDS
Shuttle runs x 4
25 Med Ball Crunches
25 Ball Slams
Lunges 30 steps
December 21, 2011
THURSDAY!!!
"Kettlebells! Kettlebells! Kettle all the waaaay! Oh what fun, it is to push, a crossfit weighted sleigh - HEY!" Okay - maybe it's not a sleigh, but it is a sled, and there might not be any snow, but those early crossfitters sure are gonna feel like it's cold enough for snow! Just two more days to get some before we take a little break - so come on in and enjoy yourself - get into that holiday spirit! And don't forget - Friday at 6 pm is our awesomely amazing potluck and holiday WOD. All the bad asses will be working out in the morning and then coming back for more before piling all that food on their plate!
FOUR ROUNDS
25 KB Swings
50 m Sled Push
25 Shoulder Press 45/65
25 Back Extensions
December 20, 2011
WEDNESDAY!!
This is great - Wednesday already! So many presents to wrap, so many last minute presents to buy - might as well get in here early for that crossfit rocket booster to get you through your hectic day!
20 Minute AMRAP
20 Med Ball Push Ups
50 Air Squats
200m Run
December 19, 2011
TUESDAY!!!
Okay - lucky for you guys it's my birthday today! That means, even though we still have to work hard, we get to do some of my favorite things. So have a great time with this one - you know - like it was a big PARTY!! :)
HAPPY BIRTHDAY TO ME
FOUR ROUNDS
50 Sit Ups
20 Sledgehammers
20 Wall Ball
400 m Row
Lots of fun today! Thanks for the birthday wishes and goodies everyone - you are all great!!
Also - welcome to CFSC Julie - you're going to have a blast!
December 18, 2011
MONDAY!!
It's Monday everyone - the last Monday before a BIG holiday weekend (starting with that fantastic CFSC Potluck on Friday night!) So - in preparation, get your butts in here every day this week and relieve a little bit of that holiday guilt!
Okay - let's go!
12-11-10-9-8-7-6-5-4-3-2-1
Box Jumps
K2E
Thrusters
December 16, 2011
SATURDAY!!!!
Come one, come all - let's have some fun - bring whoever you bump into on the way out to the car. Saturdays are always the most fun when there's a crowd! See you at eight!
Good times - thanks for those burpee box jumps Meme - and Kristine - hope you had fun, it was great having you here!
December 15, 2011
FRIDAY!!!
Three cheers for Friday! So roll out of that nice warm bed one more time and get in here to warm yourself up. Let's hit some abs today! (Also - don't forget to sign up for the potluck over on the whiteboard!)
THREE MORE ROUNDS
25 Woodchoppers
100 Jump Rope
25 Hollow Rock
100 Jump Rope
Arm Burners 100 count
100 Jump Rope
25 Weighted Sit Ups 25/35
(30 DU may be substituted for the jump rope.)
December 14, 2011
THURSDAY!!!
Alright - Thursday! Is it just me or are these days starting to fly by? Guess that's what happens when there's so much to do...and speaking of so much to do...can you spare me 20 minutes to make yourself better? Of course you can!!!
20 Minute AMRAP
15 Bench Press (1/2 BW)
15 Burpees
50m BB Overhead Walk (65/95)
15 Side to Side Jumps
December 13, 2011
WEDNESDAY!!!
Hard to believe it's only Wednesday. You've all done more hard work in two days than most people do in a month! Let's keep our fingers crossed that the rain will stay away for a while - let's get outside and run it out!
THREE EASY ROUNDS
800 m Run
25 Russian Twists
25 KB Swings
25 Push Ups
December 12, 2011
TUESDAY!!!
What's up with this rain? I'm not used to planning around this kind of stuff! Just to be on the safe side, and because I CARE, we're keeping it all inside again. Haven't brought this one out to play for a while!
HAMMER
Five rounds of:
- 135/90 pound Power clean, 5 reps
- 135/90 pound Front squat, 10 reps
- 135/90 pound Jerk, 5 reps
- 20 Pull-ups
Rest 90 seconds between each round
This WOD is to be timed by the round.
December 11, 2011
MONDAY!!!
Here we go again everyone! Let's get this week off to a great start - for those of you who've been, shall we say, a little lazy, make a promise to yourself that you'll get in here five days this week - or four - or whatever is one more than you did last week. The holidays are upon us so make the most of the time you have to look your best in those pictures everyone will be taking!
Alright then - a little Monday fun...
FOUR ROUNDS
40 Jumping Pull Ups
20 Ball Slams
20 GHD
400 Row
December 09, 2011
SATURDAY!!!!
Saturday is here again - time for some fun - so come on in and bring a friend, loved one, or any old person you grabbed off the street! See you all at 8 AM! WOOT!
December 08, 2011
FRIDAY!!!
Nice job everyone - way to power through the week! You all might be a little bit sore - but it's all for the good. And for Friday's WOD just remember - good things come in threes! (Oh wait a minute - it's good things come in THIRTIES!!!)
THREE ROUNDS
30 Wall Ball
30 Box Jumps
30 Push Press 45/65
30 Lunges
December 07, 2011
THURSDAY!!!
What? Huh? Thursday already? I know there's a cold going around - makes it kinda hard to breathe - but get back in here when you can - no better way to get back on the road to recovery than with a mega dose of crossfit! This one looks especially fun - don't you agree?
FIVE ROUNDS
20 DB Squat Cleans
20 BE
200 m BACKWARD Run
20 Med Ball Crunches
Way to get your butt to the ball Mike!
December 06, 2011
December 05, 2011
TUESDAY!!!
So we had some fun with the new stuff- now back to what you know - give me 20 good minutes of hard work. Push yourself - you know - til you wanna go home! But don't forget to have fun - beats 5 miles on the treadmill any day!
20 Min. AMRAP
10 K2E
10 Jumping Squats
10 Body Rows
10 Uneven Push Ups (5 on each side)
December 04, 2011
MONDAY!!
What more could you ask for on a Monday than NEW TOYS???? That's right - we have something new to play with herre at CFSC and you're gonna LOVE it! When that alarm goes off bright and early in the morning and you're thinking of hitting that snooze button a few more times just remind yourself...NEW TOYS!!!!!
Let's hit this one like you're
IN IT TO WIN IT!
Four Rounds
Battling Ropes Set
15 Jab Cross Sprawls
20 Hollow Rocks
200 Jump Rope
December 02, 2011
SATURDAY!!!!
Come on in for some fun - pick your poison! Let's put something together that will start your weekend off with 100% pure unadulterated AWESOMENESS!!!!!
Katie - thanks for joining us today - I know it was tough but I hope you had fun!!!
December 01, 2011
FRIDAY!!!!!
I love a Friday! So come on in and enjoy the great mood I'm bound to be in - we're gonna have fun, a little more fun and then a whole lotta fun on top of that. Let's go!
Four Rounds
25 KB Swings
400 m Run
25 Weighted Sit Ups
25 Box Jumps
We're so excited to have Kim join our 5:30 group! You're doing great alrready!
