Thurs June 30th

Thurs:No 1pm class today (4:30 And 5:30)
(Garrett gets a new car though!)

20 min AMRAP
8 box jumps
8 pullups
16 burpees

Have fun and see you this evening!

June 29th 2011

Wednesday Already?

"Don't Be a baby. Get your butt down."

Warm Up and Cool Down: Practice Double Unders 5 minutes

The MetCon
4 Rounds for Time:
10 Deadlifts (225/155)
15 Push Ups
20 Sit Ups

You had a rest day after this Weeks Hero WOD. Now Lets get back to it.

Hero Monday...

Today's workout:

Today we will be honoring a fallen hero.  Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"RANDY"

75 Power Snatch (75/45)

ENJOY!!!

Hey it's Sunday

Today's Workout:

Every minute on the minute for 15 minutes one rep of Squat Clean and Split Jerk. Work up to failure.

Enjoy!

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June 24th

Paleo Challenge Day 24!

MetCon:
Rounds of 21-15-9
Power Clean (155/115)
Lateral Hop Over Bar


1pm class only today:

Today's Quote: "Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are." Arthur Golden

June 23rd

Evil Hobbes 

"OPT!"

"Nasty, Brutish and Short"

 24 Min AMRAP
(4min of Work: 1 min of rest)
 6 Ring Dips
 8 Push Press (75/45)
 10 Front Squats (75/45)


Today's Quote: " where every man is Enemy to every man; wherein men live without other security, than what their own strength, and their own invention shall furnish them withall. In such condition,there is no... Knowledge of the face of the Earth; no account of Time; no Arts; no Letters; no Society; and which is worst of all, continuall feare, and danger of violent death; And the life of man, solitary, poore, nasty, brutish, and short."-Thomas Hobbes (Leviathan)

Wednesday June 22nd

First WOD of Summer!

Power: 
Bench Press 5x5

MetCon:
10 Min AMRAP
10 Box Jumps
8 Burpees
6 Toes to Bar

How are you adjusting to the Paleo Lifestyle? Its more than just a diet.
Article coming this week on the homesite: "Bad Analogy: How incorrect thinking about food affects your performance and health".

Another week begins...

Today's Workout:

3 Rounds
30 Squat cleans (95/65)
30 Pullups
for time...



Paleo Challenge day 20...

Sunday Sunday Sunday!

*Ok everyone, today's wod will be a team wod.  Teams of two will complete this workout. Only one person from each team is working at a time!

30 minute amrap

5 Push Press (115/75)
10 Situps
15 Back Squats (115/75)

Enjoy!

Paleo Challenge Day #18...

Friday funday...

Today's Workout:

4 Rounds
7 Power Snatch's (95/65)
7 Burpee Box Jumps

*Extra credit
400m run
14 Pullups


Paleo Challenge day 17: How is the diet going?  Have you stuck to it?  Remember final weigh ins and testing is in under two weeks.  How will you stack up with the other members?

Thursday...

Today's Workout:

12 min. amrap

12 L arm elevated pushup to side planks
12 R arm elevated pushup to side planks
12 pullups
24 squats

3...2...1...Go!

Day 16 of our paleo challenge, it's in full swing be sure your not cheating yourself.  Lets keep it clean and green,  final weigh in is 2 weeks away!

 
a little picture of the fun from yesterday!

Grab your balls...

Today's Workout:

10 Rounds
20 wall balls (20/14)
20 fireballs (lateral wall balls)
rest 30sec. between rounds

Cash out:
20 chinups (no kipping)

Paleo Challenge day 15...

Monday: June 13th

Make you Jump, Jump

5 Rounds for Time:
10 DeadLifts (225/155)
20 Lateral Jumps over bar

Cash Out:
50 Hand Release Push Ups

Paleo Challenge Day 13 - Recent Studies have shown an interesting fact about switching to a Paleo Diet: In separate tests athletes were put on a Paleo regimen. One group a typical low glycemic "Paleo" diet, One an "Inuit" paleo diet of predominantly protein, One a native Cree style "pemmican" diet with 80% of the calories from fat and only 2% from carbohydrates. During testing the athletes recorded a decrease in performance from the 4-7 day mark, as their bodies adjusted to manipulating a new energy pathway. (Something other than glucose.) Around the 8 day mark performance improved and eventually exceeded previous benchmarks. Insulin sensitivity increased and the test subjects were able to process glucose more effectively without the post-test crash.

Today's Quote: "And all the days that I'm alive, I struggle to understand, not to be understood" Mike Doughty.

Sunday. June 12th

 JACK
20 Min AMRAP
10 Push Press
10 Kettle Bell Swing
10 Box Jump


2 Ways to Complete
As an individual: Push Press 115/75, KBS 1.5/1, Box Jump 24/20
As a Team: Alternate Movements 
Push Press 135/85, KBS 2/1.5, Box Jump 30/24

Friday funday...

First part of training today will be technique practice.  We will take about 15-20 min on our handstands.  You can start on the wall then make your way back to the middle of the floor.  After our technique work we will begin our workout.

5 Rounds
30 double unders
10 Bodyweight deadlifts

Thursday...

Today's workout

*3-3-3-3-3
Front Squat
then...

*3 Rounds
5 Toes to bar
10 Situps
15 AirSquats

Another Wednesday...

Today's Workout
3 Laps
30 Pushups
30 Swings (2pood/1pood)
3 Laps

Enjoy!








Hopefully the weather will be nice outside because this workout is meant for the outdoors.  Week two of the Paleo Challenge is going strong how are you making progress?  Remember, make the right choices at the dinner table, and the progress is unlimited.

Monday June 5th

Power:
DeadLift (3-3-3-2-2-1-1)
then...
The Circuit:
7 min AMPAP
(As Many Points As Possible)
1 point- Med Ball Clean (20/14)
2 points- Burpee Pull Up

Push hard on each movement, Switch when you can't move as quickly.

Paleo Challenge: Day 6

The insane sugar cravings are probably kicking in about now. How do you beat them?

June 5th

Team Sunday.
 2 man Team WOD
A. MedBall Burpee Chest pass (20/14)
     30sec On 30Sec Off for 10minutes

B. 5Min AMRAP 
    5 Box Jumps (30"/24")
One person working at a time

Add together number of Burpees and number of rounds for score.
New schedule is in effect. Check the website or the board at the Box.

June 3rd

Friday..Easy as 1-2-3.

"Old School". No shirt. No shoes. No shorts? 

Squat Snatch:
On the first minute 1 Squat Snatch, 
then 2 on the second minutes, then 3 on the third minute.
Return to 1 on the 4th minute.
Continue for 16 minutes

Pick your own weight. And make it heavy...Really Heavy. 
100 Double Unders Practice.
Record Loads and missed attempts.

Today's Quote: "There is always more misery in the lower classes than there is humanity in the higher"
-Victor Hugo Les Miserables

June 2nd

Paleo Challenge. Day 2

Today is the second of our Benchmark WODs for the Paleo 30 day challenge.

A. Find 1 Rep Max Back Squat in 15 minutes.
rest 10 Minutes.
B. Run 4 Laps for time. (1500m)

We will be taking pictures today and at the end of the Challenge.We will have time today to speak more about Paleo and answer questions.

Today's Quote: "A journey of a thousand miles begins with a single step" Lao Tzu

Wednesday June 1st

Paleo Challenge Day 1: Testing.

"CINDY"
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Record number of rounds. This will be our Benchmark WOD for the Paleo Challenge. We will be discussing the Challenge in class today.