WORKOUT OF THE DAY

11/20/14

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Matthias getting after some awkward Barbell Farmer’s Carry working on not just his grip strength, awesome triceps but also working on his trunk(core) Stabilizing weird and heavy objects while moving requires the entire body to function and coordinate together to limit imbalances. Not to mention there is something just primal about moving heavy objects from Point A to Point B and back again.

Hope to see EVERYONE at the potluck tonight. There will still be a 6:30 class for those looking to workout, it will be an abbreviated warm-up but a great workout none the less. Plus you will have an audience. For you CrossFit Footballers, come to the 530 so you can warm up adequately before hitting your TOTAL.

Workout of the Day
Push Press
Find your 1 rep max.

3 Rounds
10 T-2-B
10 Burpees
rest 3:00
then
4 Rounds
200m run
12 Push Press(60% of today’s 1RM)
15 KBS
Rest 3:00
then
3 Rounds
10 T-2-B
10 Burpees
*Score is total time including the rest.

Post your scores to the Whiteboard.

Comments

11/20/14

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TBT to just a couple weeks ago. Post HalloWod group shot. Yes that person on the far right, may or might not have completed a bunch of thrusters in those pumps.

Potluck is tomorrow. We hope all that are available can join us around 6:30 to share in drink, food and conversation. Nothing too formal and all food is welcome but you know us Balboans like ourselves some delicious Grain free foods.

Workout of the Day
3 Rounds Not For Time
7 Ball Slams*
10 Pikes on Rowers**
12 MB Rotational tosses (6 each side)
*Treat each like a max effort, start ball on the ground explode up and slam down.. stand and reset
**place feet on seat, hands on the floor behind the rower, pike up like a reverse v-up

then

Back Squat
3×10 @ 80-85% of your new Front Squat 1rm

then

With a Partner
Complete 6 intervals each
:45 work/ :15 second transition time
Max Effort Row or Airdyne

Post your scores to the Whiteboard.

Comments

11/19/14

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Life is so much better when you have people around you to share your successes and people there to continually support when you are not having your best day.

“Hey Scott, its me Bobby, how about you left that weight over there..”

“Oh that little guy, dont worry about that little guy im just going to pick that ish up like its a steak I dropped on the floor…there you go.”

“Sick *giggles, laughter*”

Congrats on finally getting that weight Scott, 213 kilo deadlift is legit.

With the Back to Jacked testing now complete, we would like to congratulate all of you who have set new personal bests and for all of those continually putting in the work. Whether or not you actively participated in the challenge via the Social Media aspect, all Balboans have been crushing it. Lets keep this momentum and keep supporting one another. The last couple days, watching many of the classes cheering on one another through Jackie and the Deadlifts has given us coaches a shot to the arm.

Reminder about the POTLUCK this coming Friday, 6:30pm. We will be passing out the B2J shirts and the awards for winners. All are welcome, please bring a dish to share with 4-6 people. There will be a sign up on the white board as you walk into the gym, please sign up if you hope to attend

Warm Up
-work on some agility, speed and/or ladder work

Workout of the Day

3 Sets
10-12 DB Incline Bench Press
10 Strict Pull Ups/Chin Ups
*Use band to scale. Band should allow no more than 5 pull ups at a time or it is not challenging enough

then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your scores to the Whiteboard.

Comments

11/18/14

Print
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Today marks the last day of testing for our Back to Jacked Challenge so come and bring it.

Friday we will be having our closing Pot Luck at 630pm. During this time we will be awarding and acknowledging all participants and winners of this highly successful challenge.

Please bring a dish to share with 4-6 people. This event will be held at the gym and is open to ALL Balboans, not just B2J participants.

Hope to see you all there, last time there was some tasty treats and good company.

Workout of the Day
3 rounds not for time
8 DB/KB Deadbugs (KB in hand goes from neutral position to overhead)
10 Back Extensions (superman on ground or GHD Back Extensions
12 Scapular Retractions on the Supine Rings
15 banded good mornings

then
Deadlift
Find your 1 rep max.
Take 20 minutes to build to heavy 1rm

5/60%
3/70%
2/80%
2/85%
1/90%
1/95%
3-1/100-105%
then
1 Mile Run

Post your scores to the Whiteboard.

Comments

11/17/14

Over the weekend, in Kazakstan, arguably the best and compelling olympic weightlifting hour came to conclusion when the “105kg Men’s” division clashed in the final 4 Clean and Jerk attempts. The world record was broken twice before Ilya managed to break it for a third time, clearing 242kg to take gold after snatching 191 earlier in the comp. Unreal

Lift
EMOM 12 minutes
1 Hang Power Clean + 1 Hang Clean + 1 Shoulder to Overhead
Men: #115-#135
Women: #65-#85
(Go heavier if movement is of quality and the weight is moving fast)
then

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your scores to the Whiteboard.

Comments

11/14/14

Pretty Sick video of Russian Plyometric training. Some might say we should look into our past to see the direction of our future.

Workout of the Day
Spend 15 minutes to find a Bench Press 2rm

then
El Balboa Grace
12 minute AMRAP
3 Power Clean + STOH
6 push ups
9 box jumps

Post your scores to the Whiteboard.

Comments

11/13/14

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Notice on the Back to Jacked Challenge
Many of you have been asking about the re-testing this week and how it has been looking a little different and also, how we tested some additional tasks, have no fear.
As a result of re-evaluating Helen, the Front Squat (which almost everyone made huge improvements) and Wade we have pushed things back a little, so here is the upcoming training schedule.

Friday- “El Balboa Grace”
Saturday and Sunday- optional make up days
Monday- “Jackie”
Tuesday- Deadlift

Friday- Closing Potluck, awards and drawing for Free Month’s membership

Shirts should be done within the next day or so. Stay tuned.

Workout of the Day
Skill Work
-Turkish Get Ups
-DB/KB Lunge with Lateral Flexion (teapot)

then
Max Height Box Jump

then
8 rounds
1 way plate push
10 Abs*
Rest :60 between rounds

Odd minutes: Complete 10 Evil Wheels
Even minutes: Complete 10 Hollow Rocks

Post your scores to the Whiteboard.

Comments