WORKOUT OF THE DAY

12/22/14

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Thank you to everyone who made it out on Friday for our annual Holiday Party, and for those who couldnt make it because of other plans, etc..dont worry you only missed a little bit. In all seriousness, the party was a blast and was great to have everyone come out in a much more relaxed state of mind than that in the gym.

Balboa has come along way over its history and without a doubt it is because of amazing people like you all. Thank you for making Balboa what it is.

With the holiday party over, its time to start reflecting on 2014 and looking forward to 2015. Maybe its time to look back at some old goals or maybe its just time to look towards the horizon.

This week’s schedule is going to be a little modified so stay tuned

Workout of the Day
Skill work:
3 RNFT:
6-8 DB Incline Bench Press
10 Pullups/ Chinups
15 Band GM

Take 15 Minutes to work up to a heavy Power Clean/ Clean

4 Rounds for Time:
200 M Run
30 Double Unders
20 V-ups
10 DB Step-ups (50/30) 5R/5L

Post your scores to the Whiteboard.

Comments

12/19/14

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So many smiles for a first time Filthy Fiftier. Looking good Allie. Its been great to watch your progress thus far, keep it up.

Reminder about tonight’s holiday party. ALL Evening Classes are cancelled in order to prep.

Check your emails or the whiteboard in the gym for address

Workout of the Day
Push Press 3X5 @ 75%

4 RFT:
400 M Run
12 Thrusters (115/75)
12 Pullups

Post your scores to the Whiteboard.

Comments

12/18/14

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Happy Birthday Wendy Do! You are an inspiration and a constant pillar of friendship to so many here at Balboa.

This picture above was taken during the Power Athlete Team Series back in October. She looks enthusiastic, full of joy and confident all while doing something that I know she sincerely dislikes, running (in this particular she is doing shuttle sprints). Whether or not she is truly enjoying the exercises or having a bad day, Wendy manages to bring a certain levity, joy, and vigor to her life and all those around. Oh, and she squats like a boss, smiles like one too.

Wendy we are so thankful and proud to have you as a member of the Balboa community. Happy Birthday no go forth and squat more than those boys next to you
Workout of the Day
3X NFT
Lateral Band Walks X15 (each way)
Single Leg Hip PlanksX10
Back Extensions/ Reverse Hypers (non-weighted)

then
Back Squat 3X10 (+2kg to last week if possible)
**Again weights should move smoothly, maybe a little suck around 8-10 reps

then
12 Minute AMRAP
6 DB Snatch (6R/6L) 50/30
8 Supine Ring Rows
16 Situps

Post your scores to the Whiteboard.

Comments

12/17/14

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What will be this year’s most memorable White Elephant Gift? How many times will it be stolen, traded and bartered?

Last year we had a couple golden gifts. The first is hiding above the lockers in our handy dandy High school style locker room. Nothing like changing in front of a Greco-Roman Wrestling Statue. The second, is pictured here and inside the gym.

Creativity is encouraged.

Workout of the Day
3X6-8 DB Incline Bench
10 Pullups/ chinups (use band if cannot do strict)

Then

For time complete 30-20-10
T2B
Plyo Pushups (One hand on plate and switch in the air)
Lateral Skiers

Post your scores to the Whiteboard.

Comments

12/16/14

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Boom goes the dynamite.
Great job to everyone who started their week off with a little mental grinder. We do not always like to program long chippers like Filthy Fifty, but it serves a purpose. That purpose being, a gut check. Dropping in workouts like this or known CrossFit Benchmark workouts is a great way to test yourself not just physically but mentally.

Attention:This is a friendly reminder about our Holiday Party this coming Friday beginning at 6:30pm. As a result we will be canceling all of the evening classes in order to prepare. Again, Friday’s 430, 530 and 630 classes will be cancelled so plan accordingly.

If you plan on attending please or are on the fence could you please sign up on the whiteboard in the gym. Address to the party is also written on this board so look out.

Workout of the Day
10 Minute EMOM Perform 1 Clean + 1 FS + 1 S2OH
*Use between 75-85% of 1RM C&J

then
Partner Rowing Pyramid (while one partner rows, the other rests)
200, 400, 600, 400, 200

then
something special

Post your scores to the Whiteboard.

Comments

12/15/14

Roger_King
Happiest of Birthdays Roger. Today the world and Balboa celebrate the half century mark of very on Roger. Literally if it were not for this man (sorry  I didnt have a better picture this morning, but I think it is fitting considering you are standing a top of a box surveying your work) the gym would be in pieces.

The pull up structure, wall ball rack and countless other things have been either fabricated by the man or pieced together. Beyond being an amazing iron worker you are just an amazing person. We are thankful to have you. Heres to 50 more good sir.

We do not normally program birthday workouts but given that all Roger wanted was to do filthy fifty on his birthday, we shall oblige in honor of your service and the special occasion.

Workout of the Day
3X NFT
30 Second L-Sit (hanging on pullup bar)
3-4 Negative HSPU
15 Band GM
15 Band Pull Apartsthen
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
(30:00 Cut Off)

Post your scores to the Whiteboard.

Comments

12/12/14

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How do you start your day?

At Casa Oliver, it starts with a littel Balboa Buzzed Coffee and a whole lot of laughter. Breakfast best served alongside some caffeine.

Lets here how you all start your days?

We also have just two more pounds of ground coffee for your weekend. Talk to a coach and get set up.

We will be making another order this weekend for anyone who is interested.

Workout of the Day
Push Press 3×5@72.5% or +2kg from last week
then
AMRAP 15 minutes
8 Chest to Bar Pull Ups
16 DB Lunges (8 each side)
24 Double Unders

Post your scores to the Whiteboard.

Comments