WOD:
AMRAP 3 min on 1 min off
3 power cleans
6 push ups
9 squats
Who’s on first?
5 rounds for time
15 dead lifts
20 box jumps
15 toe to bars
Local Competition
Sam, Sparky, Kate and Megan showing team work at last years competition
Coming up on August 28th is the local affiliate cup held at Crossfit Santa Cruz Central. This is a great way to test and push yourself with a little friendly competition and to mingle with some folks from other gyms. It was a lot of fun last year. If you want to compete put your name on the board. Please do not be shy, this was made so that “normal” people could have a chance to compete within the community. There will be different divisions so that everybody can feel comfortable. Sign up soon!!!
5×3 front squat
then:
4 rounds
10 broad jumps
20 pass thru’s
30 double unders
3 50m sprints
So classical
Once again, this doesn’t have much to do with fitness. But if you were at the 715 class you got a taste of some classical music via pandora. With this video, we can finally relate with these classics.
5×3 push jerk
then:
AMRAP 15 min
10 pull ups
5 box jumps w/med ball
10 Hang power snatch (95/65)
Fight!!!
Shawn fighting hard on the deadlift
Shawn had some awesome dead lifts today, back locked in and fighting for several seconds. And Niall PR’d his dead lift today by 35lbs! Oh, and we weren’t even doing one rep maxes!
5×1 dead lift
then:
50 double unders
5 snatch balance (135/85)
9 ring dips
50 double unders
7 snatch balance
7 ring dips
50 double unders
9 snatch balance
5 rings
50 double unders
Constant Improvement
A big thanks to the man in this video Greg Amundson for an awesome seminar he gave today at crossfit west. He gave passionate lectures preaching the importance of goal setting and positive self talk. It was an inspiring seminar, one of the things he spoke about was the spirit of Kaizen. In Japanese culture the spirit of kaizen refers to constant improvement, the idea that everyday you can be better than the last. Its not a bad way to think.
1000m row
15 thrusters (135/85)
30 pull ups (Chest to bar)
Let it out
Lars expressing his displeasure after a tough WOD
Wednesday:
3×5 back squat
then:
50-40-30-20-10
Double unders
Sit ups
10-8-6-4-2
Burpees
Thursday:
800m run
—-
3 rounds
10 front squat (135/85)
25 push ups
—-
800m run
This guy is stoked beyond belief. Check it out.
For those of you who missed the games or parts of the games, you can view all of the archives here. There is some entertaining footage.
5×5 push press
then:
21-18-15-12-9-6-3
SDHP
Push press
Rx: 75/55
Shawn locked out on a push press
WOD:
10 rounds for max reps
30 seconds power cleans
30 seconds box jumps
1 minute rest
On the podium
Heidi after her final workout
The masters competition wrapped up this mourning with our gal Heidi finishing in an impressive 3rd place!
From the games site:
The final event in the Masters competition required competitors to tackle one of the original puke-inducing CrossFit couplets: Fran.
21-15-9 reps for time of:
Thrusters (95/65 lb.)
Pull-ups
The women took the floor first and shortly after the countdown the bars went flying. After an unbroken set of 21 thrusters by all females involved, they were off to the pull-up bars, where reps were eventually replaced by short periods of rest. Forty-five gruelling reps later, Heidi Fish finished the workout in 4:45, which was good enough for first. She was followed closely by Gabriele Schlicht with a time of 5:22. Rounding out third place was Laurie Carver with 5:36.
Congratulations Heidi!
The individual competition rages on as I type. Check out the action!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
831 in Action
