Sunday's Pool WOD Canceled.
We apologize, but due to pool maintenance we will not be able to go swimming on Sunday. Sorry if this caused you any inconvenience.
On the brighter side, Saturday's 5k trail run was a blast... great effort by all who came out.
See you Monday.
Workout:
Rest Day
Don't forget we will be meeting at the dirt parking area on the left just before the Wilder Ranch entrance for class today at 10am. The gym is closed so come on out and enjoy the beautiful weather.
Sunday we will meet at the Harbor High School Pool at 10am.
Workout:
5k trail run
Peter Spellman is a committed athlete who consistently attends the noon class. He is a stellar runner and a serious competitor. He got the gyms best time in "Murph" yesterday at 46 years old, way to go Peter.
Reminders:
1. The gym is closed on Saturday and Sunday but we are stillhaving a 10am class. Saturday at Wilder Ranch and Sunday at Harbor high pool.
2. Spectator tickets for Nor Cal sectionals (March 27 and 28 in San Jose) are now 2 for one just bring your receipt and a guest gets in free, arrange in the comments if you want to go.
Workout 1
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
and
Workout 2
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups
This weekend we will be hosting a Crossfit HQ coaches prep course. The gym will be closed on Saturday and Sunday. We are not going to let you off the hook though. We will be hosting two field trips.
Saturday we will meet up at 10am for an off road 5k run at wilder ranch
Sunday we will meet at Harbor High Pool at 10 am. Bring your suits and lets enjoy this rare opportunity to practice a new skill.
Workout:
Deadlift
1-1-1-1-1-1-1
Typically if someone did an activity that left their body sore and in pain they would try to avoid such activities in the future. However, most of us are sore daily due to our regular exposure to new movements performed at high intensity, and yet we still come back. Some of us even go so far as to feel guilty or lazy if we aren't sore somewhere. Pushing yourself to the point of soreness is a good indicator that you are going hard and going hard is the best way to improve.
How do you cope with being sore? Please don't say ibuprofen.
Workout
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
We are fast approaching the Nor Cal Sectionals. Lucas, Tyler, Jesse, Andrew, Dave, Stephen, Olivia, Laurie, myself, and Jama are in our final two weeks of preparation for the big weekend. We are anxiously awaiting the anouncement of the workouts and working hard to get exposed to as many different movements as possible.
I got word today that the spectator tickets are now two for one. So for those of you who wanted to come watch us compete but balked at the $50 price tag, you're in luck.
If you have a ticket or you want a ticket please post to comments so you can get matched up. All you need to do is bring a printout of your receipt and they will honor the two-for-one discount on the spot.
-coach D
Workout:
Rest Day
James Hobart is here visiting from New England. It is always nice to have guests from other parts of the country come visit and train with us especially when they are as classy and hard working as James.
It has been stated time and time again that the community is what drives the success of CrossFit as a whole. I come to appreciate our community both little and big more and more each day.
Workout:
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
It is common for short crossfitters to complain about wall ball and tall ones to complain about burpees. Some people with a backround in weightlifting look forward to workouts with more weight while people who have a running history often lean towards the more metabolic workouts. Because we post the workout the night before people get an opportunity to sandbag and pick and choose. If a workout comes out of the hopper that you don't want to do it probably means you should head on in and try it out. It is good for the pshchology and your body.
Workout:
Weighted pull-ups 1-1-1-1-1-1-1 reps
****Daylight savings starts today so be here an hour earier so you will be on time because no body likes burpees.
Sunday's countdown.
The first few moments immediately after a workout can be extremely painful. Particularly a workout like Fran or Helen (pictured) where the pain can seem to get worse for a while, even after you have stopped moving. Likewise, the first few moments before a workout can be extremely unnerving. Particularly a workout like Fran or Helen where you know how bad the pain is going to be.
So what's worse, the pain, or the anxiety about the pain to come?
Workout:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Lucas at proper depth?
Why go to proper depth, and what is proper depth? In competitive scenarios standards are basically arbitrary, but are set in order to accurately compare each athlete's performance. Proper depth for a workout is typically as deep as you can safely perform the movement given your personal flexibility, strength, skill, etc.. Why? The deeper you can get, the further you can move the load, hence do more work, and if done in the same amount of time generate more power. Also, working greater range of motion builds strength at the limits of your flexibility which can be invaluable in real world situations. So if proper depth causes you to slow down should you execute proper depth or continue to move fast? Yes.
Workout:
Rest Day
