Snatch grip deadlift
5-5-5
Snatch pull
3-3-3
Then if time permitting
Snatch
2-2-2
We'll deconstruct the snatch today to improve your strength and speed from the ground. The focus will be on developing a nice violent hip extension.
Monday, May 30, 2011
MONDAY 110530
Memorial Day Hero WOD - 0900
'Murph'
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Partition the exercises as needed. If you have a 20-lb weight vest or body armor, wear it...
Sunday, May 29, 2011
Monday, May 23, 2011
Tuesday 110524 Team WOD
Looking for max participation on this one, guys! Hope you can all make it!
Teams of 5 (or less - situation dependent) at 5 stations:
AMRAP 15 minutes
Front Squat 115/75 (all athletes should be able to do these weights)
Ring Dip
Plate clean and throw over chest high barbell 45/25
2 x 50m Plate carry/run 45/25
Rest
Athletes will rotate stations. Players will rotate when teammate doing plate runs completes 2 x 50 runs. During these plate runs, all other teammates are accumulating reps. Do not rotate until plate runs are complete.
Post team and individual totals.
Teams of 5 (or less - situation dependent) at 5 stations:
AMRAP 15 minutes
Front Squat 115/75 (all athletes should be able to do these weights)
Ring Dip
Plate clean and throw over chest high barbell 45/25
2 x 50m Plate carry/run 45/25
Rest
Athletes will rotate stations. Players will rotate when teammate doing plate runs completes 2 x 50 runs. During these plate runs, all other teammates are accumulating reps. Do not rotate until plate runs are complete.
Post team and individual totals.
Sunday, May 22, 2011
SATURDAY 110521
Power Clean 3-3-3
Find your 3 rep max.
3 rounds for time of:
95-lb Push press, 15 reps
95-lb Overhead Lunge, 15 reps
30 Double unders
THURSDAY 100519
Shoulder Press 5-5-5
Find your 5 rep max.
4 x 400m sprints
Rest same amount of time as previous sprint.
Record time for each 400m sprint and total time.
Paul joined us today from CrossFit Crystal City in Alexandria, VA. Great job Paul!!!
Monday, May 16, 2011
Tuesday 110517 Snatch Fun take 2
Since we skipped the snatch metcon WOD last Tuesday, we're going to knock it out this time.
Back Squat
5-5-5
Establish a 5RM
Then
For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups
Back Squat
5-5-5
Establish a 5RM
Then
For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups
Wednesday, May 11, 2011
Don't end up skinny-fat...
Check out this post: http://www.crossfitsouthbay.com/2011/05/skinny-fat/
CrossFit South Bay | Hermosa Beach, CA- Skinny Fat
Sent from my iPhone
Monday, May 09, 2011
Tuesday 110509 - Snatch Fun
Snatch
5-5-5
Establish a 5 RM. Focus is on solid form.
For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups
Post loads and total time.
5-5-5
Establish a 5 RM. Focus is on solid form.
For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups
Post loads and total time.
SUNDAY 110508
Overhead squat 5-5-5
Front squat 3-3-3
Back squat 1-1-1
Front squat 3-3-3
Back squat 1-1-1
Try to go heavier every set, working up to a PR on 1RM back squat.
Steve
Angela
Nickole
Marlene
Imran
Mary
Neil
Tyler
Henry
Chris - CF Games Prep (x3)
Snatch 1-1-1-1-1
AMRAP20
15 Overhead squats (115-lb)
10 knees to elbows
5 handstand push ups
Isabel
30 reps, squat snatch for time (95-lb)
SATURDAY 110507
"JEREMY"
Three rounds, 21-15-9 reps, for time of:
95/65 pound Overhead squats
Burpees
Nickole 6:20 (55)
Marlene 6:28 (25)
Henry 7:06
Dave 14:31
Tyler 7:55
Chris (115) 8:19
Travis (75) 6:30
Steve (85) 5:40
Angela (25) 6:19
Neil (95) 8:10
"GRIFF"
800m run
400m backwards run
800m run
400m backwards run
Neil 12:05
Lilly 21:05
Chris 10:20
Dave 11:10
Sent from my iPhone
Friday, May 06, 2011
THURSDAY 110505
"ANGIE"
100 pull ups
100 push ups
100 sit ups (an mat)
100 squats
Neil 14:23
Travis 14:59
Chris 15:12
Nora 15:23*
Nickole 16:30*
Mary 16:41*
Angie 17:55*
Henry 20:26*
Imran 20:42*
Steve 22:36 (unbroken)
Willie 23:53*
Sean 21:20*
Thanks for this one Park City Steve...!!!
Monday, May 02, 2011
How to Sign-Up for Foundations Class 11.3
If you want to attend our Foundations class on Saturday 7 May 10:00-14:00...
email us at crossfityongsan[at]gmail.com with:
First Name
Last Name
Sex
Age
Date of Birth
Email address
Cell phone number
Total CrossFit experience
Month and year that you first joined our classes
Once you are signed up, read the CrossFit Journal articles posted down the right side of the website starting with "What is Fitness?" to get familiar with CrossFit concepts.
Once you 'graduate' from Foundations you can move into the regular TUE/THU/SAT classes. If we feel you aren't quite ready for the demands of CrossFit, you will be recycled into the next available Foundations class.
First Name
Last Name
Sex
Age
Date of Birth
Email address
Cell phone number
Total CrossFit experience
Month and year that you first joined our classes
Once you are signed up, read the CrossFit Journal articles posted down the right side of the website starting with "What is Fitness?" to get familiar with CrossFit concepts.
Once you 'graduate' from Foundations you can move into the regular TUE/THU/SAT classes. If we feel you aren't quite ready for the demands of CrossFit, you will be recycled into the next available Foundations class.
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