Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds For Time
5 Shoulder Press
10 Box Jumps
15 Knees Tucks
20 ABMAT Sit Ups

B: 3 Rounds For Time
10 Shoulder Press (75% of your last working weight)
15 Box Jumps 30"/24"
20 Knees to Elbows
25 Hand Release Push Ups
 

HAPPY FRIDAY!!

Nice not to have to worry about no crazy Open WOD. Sad that it's over but nice that it is.

30 Day Push Up Challenge. Starts Monday. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups. 

Strength/Skill
Back Squat 5-5-5 (Add 5 lbs to your working weight from Monday for all 3 sets of 5. Take 3-4 sets to warm up to that weight)

Then

Floor Press 5-5-5 (take 3-4 sets to warm up to a working weight. All 3 sets of 5 should be done at the same weight without failure)

WOD
A: For Time:
Row 250m
10 Ring Rows
20 Hand Release Push Ups
30 ABMAT Sit Ups


B: For Time:
Row 500m
10 Squat Jumping Pull Ups
20 Hand Release Push Ups
30 Warrior Sit Ups

Farmers and Lumberjacks

Happy Friday!!

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

Please show up to your session on time ready to start. This WOD will take a while. 

WOD
A: 5 Intervals of:
Row 250M
10 Ring Rows
15 Push ups
20 Kettlebell Swings
Rest 2:00

B: 5 Intervals of:
Row 500M
10 Chest to Bar Pull-ups
15 Hand Release Push ups
20 Kettlebell Swings 55#/35#
Rest 2:00

Post Paleo Challenge

So the challenge is over. Now is a good time to start adding back some of the things you completely took out during the challenge to see how your body will react to it. If you think you absolutely need rice in your diet then try to put it back in. Do it in moderation and see how you feel afterwards. You don't have to add things back, just add back the ones you really feel you need.

Strength/Skill
Front Squat 5-5-5-3-3-3

WOD
A: 3 Rounds for time
5 Power Cleans
10 Hand Release Push Ups
15 Ring Rows

B: 3 Rounds for time
5 Power Cleans 135#/95#
10 Hand Release Push Ups
15 Pull ups

Emilio back squatting 315lb. Pretty impressive.

Friday 01/11/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session tomorrow Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.

Strength/Skill
Bench Press 5-5-5-3-3-3


WOD
A: 3 Rounds for Time
3 Power Cleans
6 Air Squats
9 Hand Release Push-ups


B: 3 Rounds for Time
3 Power Cleans 155#/105#
6 Air Squats
9 Hand Release Push-ups

Monday 12/10/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill
Deck Snatch 3-3-3-1-1-1
 
 
WOD
 
A: "Mini Rosa"
3 Rounds For Time of:
11 Ring Rows
2 Ground to Overhead
49 Deadlifts

 
B: "Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#




My mother Rosa Maria Olalde - 11/02/1949 - 12-03-2012.

Monday 11/26/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

Hope everyone had a good Thanksgiving. Props to those that came and worked out on Friday and Saturday. It must have been tough after eating all that food. Its time to get back to work.

 

Strength/Skill
Power Snatch from the ground 3-3-3-1-1-1

 

WOD
 

A: 4 Rounds for time
4 Box Jumps
10 Hand Release Push Ups
10 Ring Rows

B: 7 Rounds for time
4 Box Jumps 30"/24" (do not rush these)
10 Hand Release Push Ups
10 Pull-ups

Tony working on his Zercher Squat.

Friday 10/05/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 


Strength/Skill
Back Squat 5-5-5-3-3-3


WOD A or B Trainer will determine

 A: 10 Minute AMRAP:
15 Kettlebell Swings
10 Hand Release Push Ups


B: 15 Minute AMRAP:
20 Kettlebell Swings 55#/35#
20 Hand Release Push Ups


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