We Miss Logirl!!!

Backsquat MONDAYS!!!!!

Monday:
3×2 BACKSQUAT @80-90%
CONDITIONING:
4x400m SPRINT
2min rest in between sets
ABS:
Tabata Parallette pass thrus

Tuesday:
5×2 Shoulder Press
CONDITIONING:
“Death By”
Power Snatch (105/65)
Pushup
on the minute perform 1 PS and 1 Pushup, rest remaining of the minute – 2,2 – 3,3 and so on as far as you can untill you cannot complete the set within a minute.

Jennifer wall ball #150!!!!!!

Thursday
Pick a Lift
Then…..
“CINDY”

Friday
2 squats OTM for 6 min @ 80% of 1RM
Then….
Partner relay WOD
500m Row
400m Run
45 Thrusters
45 Pullups
200m Run together holding hands !

Saturday
3RM Deadlift
then….
4 rounds
10 power cleans (105/155)
20 WTD step ups (20/30 dbells)
30 Kbs
Rest one minute

Ashley squat cleans like it’s her JOB.

Monday BACKSQUATS!!!

3×1 Backsquat
90-95% of 1RM
*(At least 5lbs heavier than last week)

Then…
15-10-5
OHS (115/80)
100-75-50
Double unders

Kelli Split Jerk

PR’s on PUSH JERK?!?!?

90% of 831′ers broke their personal records (PR’s) this week!!! Everyone is dialing in solid technique and in turn ramping up speed and strength. Good job guys and gals. LEGIT.

WEDNESDAY
@ CrossFit Kona
“Annie”
Paige -6:06
Becky -7:40
Dan – 10:51 Single unders
Russell – 7:23

Thursday:
3×3 Backsquat
then:
2 min Amrap Rope climb
2 min rest
x3
Becky -7
Dan – 8

Missing you already Coach Derek!!

Sunday 4/28/2013
MAKE UP DAY

Pick a lift or WOD you missed ove the week!!
Be sure to have completed FIGHT GONE BAD.
Post your times/scores here!!

Monday at CrossFit Kona:
“DT”
5 rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Paige RX 10:52
Russell #105 6:29
Mesepa LOC DOG RX 11:50
Shane Dorian #105 7:40

Saying Farewell to a dear Santa Cruz friend and LEGEND>

Last weekend Santa Cruz and Surf Communities all over the world celebrated the extraordinary life of “Walt” Robert Waldemar. This picture shows a glimpse of the love and heart our dear pal Walt spread amongst his friends. He touched soooo many people in his lifetime with his big smile and welcoming aura. Walt welcomed my friends and me into the Lane lineup as timid junior high surfer girlz, keeping an eye on us and encouraging us. I will truly miss Walt’s friendly and genuine smile. The Westside will not be the same Walt, we can only hope to pass on your good vibrations in the water. Thank you for your friendship.
Love Paige, Pixie, Russ, and Indy

Let’s sweat and work to honor a wonderful friend and Legend of Santa Cruz.

FRIDAY:
CrossFit 831

A: Speed Squats
2 OTM for 10 minutes @60% of 1RM
Goal is to make them fast and explosive…..JUMP SQUATS IF YOU CAN?!?
B: 3 rounds
15 C2B Pull ups
15 Med Ball Squat Cleans
100m Run

CrossFit Kona
In teams of 2 – tag team through the BENCHMARKS!!!
Helen – 400m run + 21 kbs + 12 pullups x3!
Fran – 21-15-9 Thrusters(95/65) Pullups
Grace – 30 Clean and Jerks (85-95/135)

Dan+Becky(45/75) – 18:32
Paige Rx+ Laurel – 17:30

SATURDAY!!!
A: Shoulder Press 3×3
B: 12 min AMRAP
3 Power Cleans (135/95)
3 Push Jerks
3 Burpee over Bar
then 6,6,6 – 9,9,9 – 12,12,12 as far as you can up the ladder in 12 MINUTES!!
Post your Scores to the comments!!

CrossFit 831 Heads to CrossFit Kona!

One of the greatest things about CrossFit is hitting up new gyms when you are on the ROAD or traveling!!! CrossFit gyms love to have visitors. Buy a tee and try a gym away from home, make new friends and check a new Crossit vibe!

We have been so welcomed and taken care of at CrossFit Kona. We have been training at this gym for the last three years during our visits here. I am proud to see 831 do a wonderful job of welcoming in new people and vacationing visitors as well. Thank you. Lend a hand, share a smile and make sure the new guy/gal feels comfortable and taken care of while visiting.

CrossFit Kona Wod
THURSDAY
7 rounds for time: (30 min time cap)
12 thrusters (55/85)
9 toe to bar
200m med ball run (14/20)

Russell 23:25 (#65/20)
Becky 21:23 (#45/14)
Dan Nutt 25:00 (#65/row)
Paige 22:50 (rx)

CrossFit 831 WOD

THURSDAY

“FIGHT GONE BAD”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WHAT ARE YOUR SCORES???!!!!

Beautiful Badass Chelsea Bell – Clean and Jerk …..with ease

Follow our Studio 831 Instagram ran by Chelsea Bell. She has great pix and fitness fun facts from Studio 831! Thanks Chelsea for all your hard work!!! You are kicking ass in the gym too – super strong OLY lifts girl.

Woooo woooo just went to my favorite Kona designer Boutique and saw your featured swimwear line!!!!Looks incredible, gimme a couple months pounding out some workouts….And I will try and slip into some of those bikinis…?!?! They are beautiful. Check it out: Thebikinifox.com and Stonefoxswim.com This little lady is hard at work designing suits AND runs her very own fabulous online babes in beachwear store.

TUESDAY!!! PAIGE’S BDAY BELLY BLAST
My bday BABY BELLY surprise….
31 Burpees
31 Hollow Rox
31 Pass throughs
31 KNEE TO ELBOW
31 Pushups
31 Butterfly Situps
31 V-ups
31 Situps
POST YOUR TIMES HERE!!!! Free shirt to anyone who beats my time!! Contest closes at 12am tomorrow 4/24.

MONDAY:
A: Skill Review Squats
then 1RM Back squat

B:8 min AMRAP
10 Front Squats (95/135)
10 manmakers (45/25)

Sunday:
3 person TEAM WOD:

A.)15 MIN AMRAP
45 pullups
60 Box jumps
75 KBS
150 Double unders
*All team members working together – Reps and movements divided amongst your threesome.

B.)3 person team complete
3x400m run
3x200m run
3x100m run
one person running at a time – RELAY STYLE!!!

Jet and Daniel banging out BURPEES, while showing full extension throu their hips!

A. Overhead Squat 3×5
B. 3 rounds
10 C&J (@70% of heaviest rep from Monday)
20 Situps
400m Run

Saturday:

A1. Bench Press 3×5
A2. Weighted Pullup 3×3
*Alternate sets between A1 and A2 resting exactly 60 sec between each set.

B. 12 min amrap
Big block Run
In remaining time AMRAP
50m prowler sprint or 100m sandbag carry
10 one arm DB Snatch (50/35)
15 Wall Ball

Kristen Clever with SLOW Mo Muscle ups!! Check out her Toe 2 Rings!

So we made it to Hawaii…..!!!! It sure is nice to take a bit of extra quality time with our new family of four!! We are totally enjoying our rest and recovery this time around postpartum with BABY #2!!!!

We made it into CrossFit Kona today, such a wonderful gym, and caught up with some Kona CrossFit friends.
Check this WOD……kicked my ass

5 rounds with a 3 min rest in between rounds:
200m run
20 Kbs (35/53)
20 wall balls
15 burpees
Rest 3 min
X5 babyyyyy
Paige: 31:40
Alika: 28:19
Mesepa 30:29
Enjoy the weekend!!!