MOVING ON UP!!!

***Attention***

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WODs will be posted daily to the Workout of the Day blog, and check the Trainer's Notes blog for all types of CrossFit related, and non-CrossFit related musings. All information and content on this blog are still correct. Please make a note of it. Thank you and good day.

What a weekend!

I'll give you all the gory details when I see you in the gym! As far as what's in store for today, here we go!

Buy in:
Coaches' choice

Workout of the Day:

"Tabata Something Else"
20sec. work/10sec. rest for 8 intervals of each exercise:
Pull Ups
Sit Ups
Push Ups
Squats

Picture: The old mailbox...at 5am...

Happy Fridee!!!

Workout of the Day:

Press
5-5-5-5-5
Rest 2-3min.
3 rounds of:
1 min. max reps at each station
Burpees
SDHP 75/55#
Double Unders
Calorie Row

***Attention***

The park WOD has been moved to 8AM from now until fall!!! Be there Saturday 6/19/10! Bring h2o and a big towel...that's not a joke. Kern River Parkway on Truxtun Ext. across from AAA Auto Club. See you there!!!

Picture: Chad - 275# Deadlifts & 750m Runs...

Thursdee 6-17-10

Today it's a gym favorite...

AMRAP 20min:
100m Sprint
12 KB Swings 53/35#
10 Pull Ups

Post rounds completed and partial rounds.

***Attention***

The park WOD has been moved to 8AM from now until fall!!! Be there Saturday 6/19/10! Bring h2o and a big towel...that's not a joke. Kern River Parkway on Truxtun Ext. across from AAA Auto Club. See you there!!!

Picture: Ready for battle...

What a great day to lift!

Today's WOD:

Front Squat
5-5-5-5-5
Rest 2-3min.
AMRAP 12min:
7 Hang Power Cleans 135/95#
7 Dips
7 Knees 2 Elbows

Picture: Team 5 - Deadlifts and Runs...

Pick up heavy stuff...then run!

Buy in:
3 rounds of the CFWU.

WOD:
3 rounds for time:
10 Deadlift 275/185#
750m Run

Scale weight appropriately.

The hot weather is upon us!! Make sure you're properly hydrating throughout the day. Check out this video of Max Wunderle of TriMax Fitness and CrossFit Endurance on hydration!

Picture: Melanie - Snatch Balance.

How's your Snatch today?

Workout of the Day for Monday 6/14/10

Buy In:
Burgener Warm Up
Snatch assistance excercises

WOD:
Snatch
5-5-5-5-5
Rest 2-5min.
Then
AMRAP 15min.
7 Burpee Box Jumps
7 Barbell Snatch Balance 45/30#
7 Abmats

Cash out:
Tabata Double Unders

Picture: Breakin' in the new box...