Hey guys and gals, we think we found the right schedule to meet most of your needs.  After lots of advice from all of you, we will be starting Jan 15th, with our new schedule.  You'll notice some slight differences, but for the most part, the schedule is virtually the same.  Look to your right and make sure to take note of the changes. -Thanks

WOD

"Karen"

150 wallball shots M:20 F: 15

-Then-

Row 2k

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: Interesting clip from a movie called "Fathead".

Karen at CrossFit Firepower ...[wmv][mov]

Don't pay attention to the part where it says "girls hit the 8 foot mark".  We all do at least 10ft, here at CFRC...Right?

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WOD

4 rounds:

10 Front Squats M:155 F:105

Pullups (3 strict, 6 Kip, 9 Chest to bar)

For time:

Strength Component:

Bench Press: 5-5-5-5-5

Kipping Pullup Concepts...[ wmv]

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WOD

"Team Jimbo"

As a team of two:

3 rounds of:

20 Tire Flip and Jumps

30 Sledge Hammer Swings (a piece)

400m Hose Drag

-Then-

1000m row

For time:

:Pooring down rain...Teams of two, tackling what has become a famous WOD..."Team JIMBO". From left to right, Mr. A, Abel, Margie, Steve, Joe and Sean.  Probably one of the funnest WODs so far.

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WOD

Max Pullups

-Then-

"Annie"

Double Unders

Sit-ups

50-40-30-20-10

So today's WODs are very important for everyone...Let me tell you why.  The first part of the WOD is "max pullups".  You will grab the bar and try to do as many pullups as possible, you have one try and if you aren't using a band, you will be trying to join the 10,20,30 or 40 "Pullup Club".  Those males that join either the 30 or 40 club will receive a free shirt from Shelly and I and the ladies that join the 20 or 30 club will also get a shirt.  Then afterwards you will do "Annie" which is a benchmark WOD and you are competing to get your name on the board as the top 5 men and women.  HAVE FUN!!!

: Dinner Crew at work.  Abel, Jane, James and Michelle doing some ringrows.

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WOD

"SoCal Qualifier WOD 2009"

2000m Row

-then-

6rds of:

10 wallball shots M:20#-13' mark F:15#- 10'mark

10 box jumps M: 24" F: 20"

For Time:

: Our lovely Michelle smiling after falling down on a Medball Clean.  That day, you inspired everyone that witnessed your workout.  Way to go hard girl.  Very proud of your improvments in such a short period of time.

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WOD 

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

: Abel getting a chance to put his name up on the board for yesterday's workout.  Top 5 guys and girls go up on the board for all of our "Benchmark WODs".  Great job Abel, and I know you love that I chose the picture that you had no idea that I was taking...

Thruster tri-panel...[mov][wmv]

There are new photos posted under the photo link.  Look under the folder called: "Feb 2010".

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"Griff"-MAIN SITE WOD

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

The February 3rd episode includes Matt Chan and CrossFit Verve - video [wmv] [mov]

I signed our team up, here is a link to find out information on the "Affiliate Team Cup" competition.  Who's ready to compete to be on the team? http://games2010.crossfit.com/ .

Strength Component:

Deadlift 5-5-5

Yesterday's WOD should be a good reminder for those of you that need some more personal attention on some of your Olympic Lifting (Clean and Jerk for example); remember that all current members are welcome to join an exsisting fundamentals class, where you will get more instruction on each move, as opposed to the short pre-workout instruction you get during the group WOD.  Also, if any of you feel that you need personal one-on-one training, let a trainer know and we can schedule you for that as well.

Also remember that we will all be meeting at YardHouse on Friday for food and drinks, to allow people to meet those that are new to our box.  Ask Nancy for details.

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WOD

"SoCal CrossFit Qualifier, 2009"

6 Rounds

30 Air Squats

10 Chest to Bar Pull-ups

5 Clean and Jerk

M:155 F: 115

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Now that the Sectionals are coming up, we will be putting in old qualifier WODs for our competing athlete's preparation.  There will be some scaling for a lot of you throughout this month, so don't get discouraged, these workouts are set for the elite.  But as we all know, the beauty of CrossFit is that it's scalable for anyone.  Time to hit it hard.

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WOD

200m Overhead Weighted Walking Lunge

200m Overhead Walk/Run

400m run

M: 45# F: 25#

For Time:

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: Wow, it's getting close again.  We've come a long way since this day and we have to qualify just to get there.  Time to start thinking about your training.  Who's ready to play ball?  Let me tell you; it was a great time, and everyone of you should be saying, "I'd like to tryout for the team"...:)

Possible HSPU Standards video ... [wmv] [mov]

 

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WOD

5 rounds

5 Handstand Pushups

15 KB Swings M: 1.5 F: 1 pood

1 Shuttle Run

(Shuttle Run = 5m sprint; 10m sprint, 20m sprint)

(Sprint = out and back, touching the ground at each point)

Strength Component: 30 Tire Flips M: Big F: Small

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

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