WORKOUT OF THE DAY

9/30/14

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Workout of the Day
Push Press
Find your 3 rep max.
Spend 12 minutes to build to a heavy 3rm

Check back to September 8th for previous 1rm

Conditioning
2 x AMRAP 6 minutes (Rest 2 minutes between rounds)
1 Power Cleans (60% of your 1rm)
1 Pull Ups
3 P.C
3 Pull Ups
5 PC
5 Pull Ups…..

Start back at 1 on the second round

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9/29/14

Shake-Down
Lift
Front Squat
4/65%
7/70%
3×2/82-85%

Conditioning
30-20-10
KBS (Russian)
Push Up
Step Up
200m run

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9/26/14

“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Bruce Lee

Lift
Clean Pull + Box Jump
3×3+3 @ 100% of CLean and Jerk

Conditioning
10-9-8-7-6-5-4-3-2-1
T-2-B or KTE
1-2-3-4-5-6-7-8-9-10
Thruster (#95/#65)

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9/25/14

PATS_FB Feature Post_1b (1)
Calling all ladies we need your assistance and it will be mutually beneficial.

Many of you may or may not know that on October 11th, our humble home CFB will play host to the Power Athlete Team Series : The War. This is the second year of the competition and has grown some attention across the country. In fact, there will be teams from NorCal, the Chicago, DC and the South coming to The War to compete amongst one another as well as the themselves.

What is unique and exciting about the PATS series is it in our wheel house programming wise. You will not find 1000 pull ups for time or a bazillion wall balls. Actually you can see the Workouts (Tests) because they have already been published and can be found on the Power Athlete Facebook Page and the Balboa page as well.

So far we have a loose organization of 5 teams willing to participate however we NEED a couple females to take part and join some teams.

Team of Roger and Marcus need two ladies                                 <– This could be you

Rami and Matt Curtin need you                                  <– This could be you

Ashley, Erin and Corona need one MALE                 <– This could be you

Complete team: Chelsey, Monique, Clark and Dwayne

Complete team: Wendy Do, Tamara, Zappas and Paul Robinson

We are wanting to get all teams together so if you are interested in participating, finding out a little about yourself, having an awesome time or just simply feeling guilty and are willing to help your fellow Balboans, WE NEED YOU.

Competing is fun and a natural process of life. Dont be afraid.

Skill/ Warm Up
3RnFT
4 each positionRotational Plyo MB trunk work
10 seated BB good mornings
20 Trunk Twists with Band (each side)

Conditioning
3×10-12
DB Bench Press
DB Bent Over Row

4x2min AMRAP
7 Ball slams
14 Double Unders (30 singles)
1 minute rest between rounds

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Comments

9/24/14

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Boys will Be boys. Jim and Clark trying to help Ethan work on his Front Rack Position so he can Jerk more weight after a 9:30 class last week. Or maybe they are showing off their best dance moves I am not sure but one thing that is for certain is their willingness to help one another.

As coaches it is our job, responsibility and our goal to figure out ways to best articulate how one should move. However, sometimes no matter how many ways we try to express a given movement it is often simply cues from fellow classmates and Balboans that finally break through the wall. In fact it is the peer to peer process that is what makes this whole thing work. We are in fact  partners in all this regardless of what shirt you wear.

Next time you see someone struggling to figure out a movement on their own, remember what it was like to be that person. Taking this step as a mentor, even for a moment is not just awesome it is rewarding in more ways than one can imagine.

A simple approach to food and nutrition via the CrossFit Journal 


Lift

Barbell on Back -Lunge 10,10,10,10
*Over 4 sets work to a heavy 10 (5 each leg)

Conditioning
15 minutes
1 minute to complete give task
(minute 1) Wall Ball x12
(minute 2) BW Deadlift x 8
(minute 3) Burpee over the Bar 10

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Comments

9/23/14

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The Potluck was a great success, great company and great food. Watching everyone congregate together to break bread is always awesome.

We hope to have at least one Balboa gathering a month moving forward. We have more BBQs, maybe a little bowling action or even some hikedy hike hikes. Keep your eyes peeled

Skill Work
EMOM 12 minutes
perform 2 Split Jerks (Right Leg/Left Leg) Hold receiving position for :02
Men: no more than 115
Women: no more than 75

Conditioning
With a Partner perform 10 intervals (5 each)
1 minute to complete
Men: 200m
Women:160m
then
3rNFT
15 ghd sit ups or Evil Wheels
20 Banded Pull Aparts
20 Banded Lat Pull Downs

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9/22/14

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Lift
Front Squat (using your 1rm from last week)
4/65%
7/70%
3×2/80%

Conditioning
5 Rounds for Time
200m run
12 KBS (Russian or American)
9 Chin Ups

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