More tricks
One of these days ill be able to do things like this. If John Harker doesn’t beat me to it. Seriously, John has developed quite an impressive bag of tricks.
WOD
3 rep max back squat
4 rounds for time
5 Push press (115/85)
7 K2E
9 parallette pass through
200m row
Super strong
Not everything in this video is done with perfect form, but some of this stuff is pretty impressive.
WOD
1 Heavy snatch a minute, on the minute for 20 minutes
Battle wounds… ewwwww
Franny shows her battle wounds
It was good seeing Franny today after she went MIA for a long period of time. She came in telling me how she needed to take it easy and left with some pretty bad rips, so much for that. Good seeing one of the original 831 crossfitters, hope you don’t disappear again.
WOD
5×5 Weighted pull up
then:
10-8-6-4-2
Power Clean(155/105)
Chest 2 Bar pull ups
20 Squats
The record board is up!
Megan Nutt nailing ber OHS!
There is now a big whiteboard up to record our gyms best performances on various workouts, lifts, and movements. The board is just to initiate a little friendly competition and recognize the athletes that are putting up good scores
A few terms of use:
1. Trainers are responsible for adding the scores, clients please do not touch
2. All new entries will be based off of workouts to be done in the future. We will not be adding past scores. Many boxes will be empty till they are tested in the programing.
3. Workout must be preformed as Rx’d (prescribed), and EVERY rep must be completed to the full range of motion. A rep that does not meet standards must be repeated in order make the board. you should always repeat a rep that misses standards anyway 
4. Performances must be witnessed by a trainer, and preferably done in a class. Performances added without a witness will be erased!
5. The workouts are written in permanent marker but your performances will be erasable so you need to stay on your game!
All these little rules are so that the board is only recording legit performances. Please do not cut corners to get a better time. We want to reward those who not only put up good scores, nut maintain good range of motion and integrity. Lets get some!!!
WOD
5×3 Overhead Squats
then: “Nancy”
15 OHS(95/65)
400m run
Get in the “Zone”!!!
Ahhhh back on nutrition. The video above is not the best ever but it has some merit. Check 2:32 in the vid for the inside scoop from an 831 legend!
On the right i have added a link to a crossfit journal article, it is a good little quick start to the zone diet. The block charts on pages 3 and 4 are very helpful for configuring a balanced meal. Print them out and put it on your refrigerator! Remember the other links especially the “eat this” blog for some good Zone friendly recipes. The link is titled “Zone diet quick start”. Check it out!
WOD
5 rep max deadlift
then:
AMRAP in 12min
5 burpie pull ups
7 Kettle bell swings
9 Push Jerks (95/65)
Happy 21st
The birthday boy!
Happy 21st to our very own Alex Olofson! A future employee of the mounth, Alex has recently started coming to crossfit class and is showing that he is one strong brother. He’s another super nice guy and is great to have around. He’s also been trying out the Zone diet and showing great results. Although he was offit last night…
WOD:
1 rep max thruster
then: 1/2 Cindy
AMRAP 10mi
5 pull ups
10 push ups
15 squats
Get under it!!!
This is legendary O-lift coach Mike Burgener. There is a moment the bar becomes wieghtless from the jump, as shown on the video. At that moment is when you use speed to get under the bar. One thing I like about Burgener’s coaching is his emphasis on aggression. Like he says, “nothing is gonna stop me from getting under this bar”. Jake Fusari will attest to this.
WOD
AMRAP 20min
200m run
3 hspu
6 power snatch
9 pullups
Ouch
I think everybody who tried the workout today can appriciate this video. It just looks horrible, and they didn’t even have to do deadlifts after!
WOD
5×5 bench press
then
bottom-to-bottom tabata squats (Resting at bottom of squat)
top-to-top deadlifts (135/95) (resting at top of deadlift
note: this one came from crossfit Socal brought to our attention by our good friend Sam Straus who is down in San Diego. Make sure to thank him next time he’s in town.
Spark Dog
Sparkalicious lookin delicious in the wieght vest
Last weekend Sparky attended a Olympic lifting siminar with Sage Burgener. He learned all kinds of cool things so check him out next time you see him lifting and soak it up. The guy is just a natural at these lifts and has a lot of potential. He’s also got a great attitude and brings really good energy to all the classes he attends. keep it up spark dog!
WOD
1-2-3-4-5-4-3-2-1
hang power clean(135/95?
push jerk
5 burpies
Feelin Good
Have you ever noticed how you feel better after you are done with a workout? For whatever reason, I always leave the gym with more energy than I had when I came in. Speaking of feeling good, watch this video and you will undoubtedly be in a good mood at the end. It is scientifically proven that you cannot watch puppies playing and be in a bad mood. Impossible!
Thursdays WOD
5 rounds
7 Pull ups
7 thrusters
7 ring dips
7 burpies
Fridays WOD
5 rounds
400m run
15 kettle bell swing
30 squats
831 in Action
