WORKOUT OF THE DAY

8/22/14

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Today we knock out two, yes 2, dos, a duble, not one but two CrossFit Named brand workouts.

If you have been paying attention lately to the programming, this week we have cut back on our squatting volume, both bodyweight and loaded, well here is the reason why.

Get your minds right. The first one is a sheer sprint of sorts while the second you just have to keep moving.

Apologies for the shorter posts of late, we will be getting back to the norm shortly.

See you on the other side.

Bench Mark 1
“Grace”
30 reps for time:
Clean and Jerk (135/85)

Rest 5-7 minutes then

Bench Mark 2
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.

Details

8/21/14

That little Kid President.

Could you imagine a world without ‘Space Jam’?

Skill Work: 3x
10 Scap Pull Ups/ Depressions
10 Pistols (support on pull up structure, 5 each leg)
20 banded pull aparts
:20 High Knees

Sprints
EMOM 8 minutes
Minutes 1-5 Sprint 40m (5x)
Minute 5-8 Sprint100m (3x)

Conditioning
5 Rounds for time
7 Deadlifts (225+/ 135+)
14 Mtns Climbers with hands on BB (Pause at the top of each one)
:30 HS Hold against wall

Post your scores to the Whiteboard.

Details

8/20/14

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Lift
Bench Press 8×2 at 85% or (+ 2-4kg from last week)
*rest 60-90 seconds between sets

Conditioning
3 RFT
30 Walking Lunges
25 Double Unders (If you are legit at DUs, complete 40)
20 Hollow Rock
15 Wall Balls
10 Supine Ring Pull Ups

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Details

8/19/14

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Let us welcome Nate’s lifelong friend, Brett, to the CFB family. Brett has been around for years but just never lived close enough to join in on the experience, but now is the time. Welcome to Balboa!

If you see Brett, in the gym make sure you say hello to him before this social bee gets to you.

Lift
2 x 3 MR Pull Ups (Negative +1,2 or 3 strict pull ups)

BB Step Up 4×12 (6 each leg)
*Warm Up to a weight and use for all 4 sets
Strict Pull Ups 3x max

Conditioning
15-12-9-6-3
Med Ball Over Shoulder
Box Jump
then complete
100 sit ups
*Score is total time

Post your scores to the Whiteboard.

Details

8/18/14

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Welcome to the NEW and improved Balboa site. After some vetting and time spent on things I frankly do not understand, Mr. Nick Corona, has helped bring a sleek and clean design to our finger tips.

Along with this obvious change, we are going to attempt to bring you a more integrated way to log and track your progress on the training floor. Being a person prone to writing things out by hand, I often find myself neglecting technology in regard to tracking my lifts, workouts and general progress, but now we have an easy, viable approach to add to the old pen and pad approach.

The WhiteBoard, allows us all to track not only our personal bests but daily progress. This will create a certain accountability amongst our peers. We will be using this on a temporary basis, our goal is that we will all participate, adding another level of competition within yourself.

Progress isnt always measured in a straight line. When it comes to training, sometimes its just about showing up and not taking the easy way out.

Click on the Members link above and make it happen. Upload your numbers and a photo so we can get this Balboa-lution moving forward

“Its not commitment to excellence, rather utter disdain for anything else.” Dr. Fred Hatfield. (Compliments of Power Athlete Radio)

Lift
EMOM 8 Minutes
1+1+1 Power Clean @ 75-80%
*Drop from top for each rep. Rest between :05-:10 Between Reps

Conditioning
3x AMRAP 5 Minutes
2 SA DB Thrusters (#40-#50/#20-30#)
2 Burpee
4 SA DB Thruster
4 Burpees
6
6…etc
(2 minute Rest between Rounds)

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Details

8/15/14

Shake-Down
Lift
EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set

Metcon
21-18-15-12-9-6-3
DB/KB Lunges (50/30)
Pullups
Situps

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Details

8/14/14

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Lift
Every 90 Seconds for 15 minutes perform 1 DL+1HPC+1 S2OH
*add weight every other round

Conditioning
5 RFT:
5 Power Cleans (heaviest weight used from complex)
10 HSPU
15 T2B

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Details