D is for Awesome

Diana in flight

There are some gyms where you are required to wear a shirt while you workout. Maybe it is for sanitary reasons or for safety precautions either way it is a rule. It takes guts to take your shirt off in front of other people and I am always glad when someone builds the confidence to strip down when they get hot. Often times the confidence is not in the way the body looks but what the athlete is doing that inspires them to take it off and even though it may be a little more slippery and certianly makes a mess the spirit behind it makes me proud.

-Coach D

__________________

Workout:

Rest Day

D is for Awesome

Diana in flight

There are some gyms where you are required to wear a shirt while you workout. Maybe it is for sanitary reasons or for safety precautions either way it is a rule. It takes guts to take your shirt off in front of other people and I am always glad when someone builds the confidence to strip down when they get hot. Often times the confidence is not in the way the body looks but what the athlete is doing that inspires them to take it off and even though it may be a little more slippery and certianly makes a mess the spirit behind it makes me proud.

-Coach D

__________________

Workout:

Rest Day

Use it for Life

TJ set to Clean

Most people come to CrossFit to get in shape. Some want to get stronger, some leaner, some more endured. No one comes in knowing that what they are going to do here will cross over into so many other parts of their lives. They will likely make lasting friendships, achieve skills they never thought they would, and become better at whatever they did before.

________________

Workout:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use it for Life

TJ set to Clean

Most people come to CrossFit to get in shape. Some want to get stronger, some leaner, some more endured. No one comes in knowing that what they are going to do here will cross over into so many other parts of their lives. They will likely make lasting friendships, achieve skills they never thought they would, and become better at whatever they did before.

________________

Workout:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Deep Dips

Dawn working her way through her transition of her muscle up cycling two in a row.

The muscle up is an advanced skill and a great bench mark for most CrossFitters. There are a few important things to start working on if the skill still alludes you. First make sure you have a few good solid and very deep dips and that you are comfortable sitting in the bottom of that low dip. Next make sure you understand the false grip and are able to maintain it through a pullup to you clavicle. Then you get to start working the beautiful transition tracing your thumbs just below the clavicle into that deep dip.

___________________

Workout:
Five rounds of 15 seconds of work followed by 45 seconds of rest of:
Box Jump 30' box
225 pound Deadlift
95 pound Thruster
135 pound Squat clean
Burpee

Deep Dips

Dawn working her way through her transition of her muscle up cycling two in a row.

The muscle up is an advanced skill and a great bench mark for most CrossFitters. There are a few important things to start working on if the skill still alludes you. First make sure you have a few good solid and very deep dips and that you are comfortable sitting in the bottom of that low dip. Next make sure you understand the false grip and are able to maintain it through a pullup to you clavicle. Then you get to start working the beautiful transition tracing your thumbs just below the clavicle into that deep dip.

___________________

Workout:
Five rounds of 15 seconds of work followed by 45 seconds of rest of:
Box Jump 30' box
225 pound Deadlift
95 pound Thruster
135 pound Squat clean
Burpee

Making Plans

Mark. Nuf said

As most of you know Mark has qualified himself for the CrossFit Games Finals July 29-31 at the home Depot Center in Carson CA. It is time we start planning our trip down south. Mark is busy training hard and preparing well to make a move for the podium at the end of July. Mark works out at 6am most days of the week if you want to come and give him some support. It is time to buy our spectator tickets, plan carpools or airline arrangements, figure out hotels and get ready to rumble. We are honored and exited to have such a bad ass athlete and wonderful man representing us all at the big show.

__________________

Workout:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Making Plans

Mark. Nuf said

As most of you know Mark has qualified himself for the CrossFit Games Finals July 29-31 at the home Depot Center in Carson CA. It is time we start planning our trip down south. Mark is busy training hard and preparing well to make a move for the podium at the end of July. Mark works out at 6am most days of the week if you want to come and give him some support. It is time to buy our spectator tickets, plan carpools or airline arrangements, figure out hotels and get ready to rumble. We are honored and exited to have such a bad ass athlete and wonderful man representing us all at the big show.

__________________

Workout:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Relax

Alro on a rest day

Every fourth day we program a rest day.  We believe that the body needs to recover from high intensity workouts and taking a day off is beneficial in the long run.  One way to use a rest day is to go out and enjoy the fitness that you have spent so much time and energy creating.  Go out and play at the beach, go for a hike in the woods, play some basketball or any other activity that you want.  Another way to use a rest day is to simply relax and take some down time.  Read a book, watch a movie, take a nap.  However you choose to rest is your choice and should serve you.  Enjoy!

___________________

Workout:

Rest Day

__________________

Special Announcement:

We are having a party!  Friday June 24th we will be having a summer pool party with drinks, food and music.  Save the date.  We want everyone to make it.  Details will be announced in the coming days.

Relax

Alro on a rest day

Every fourth day we program a rest day.  We believe that the body needs to recover from high intensity workouts and taking a day off is beneficial in the long run.  One way to use a rest day is to go out and enjoy the fitness that you have spent so much time and energy creating.  Go out and play at the beach, go for a hike in the woods, play some basketball or any other activity that you want.  Another way to use a rest day is to simply relax and take some down time.  Read a book, watch a movie, take a nap.  However you choose to rest is your choice and should serve you.  Enjoy!

___________________

Workout:

Rest Day

__________________

Special Announcement:

We are having a party!  Friday June 24th we will be having a summer pool party with drinks, food and music.  Save the date.  We want everyone to make it.  Details will be announced in the coming days.