WORKOUT OF THE DAY

9/2/14

wpid-img951572.jpg
Hope everyone enjoyed their extended weekend of non-labor. I know I was able to venture down to Chula Vista to visit my parents and take a first encounter look at this extraordinary creature, the Giant Pacific Octupus who managed to put on a show.

If you were like me and had your head in the clouds you may have forgotten its September already, where did July and August go. The summer crowds will be leaving us shortly and with that the journey begins to prepare for next Summer’s battles and BBQs.

Remember. we live in beautiful, albeit dry, Southern California so its time to continue looking and feeling awesome as we start venturing into the holiday seasons. Not to jump the gun on the holiday planning, but I always looked at the months of September and October as preparation for the long, tempting, food consuming over indulgence and gratifying time that coincides with Thanksgiving and Christmas time. That is two months to give yourself a barrier between you and that holiday cheer that seems to attach itself to your hips, year after year.

With the week being one day shorter, its time to get back in here with vigor. Hasta Manana


Lift

EMOM 15 minutes Perform 2 Power Cleans
Minutes 1-3 @70%
Minutes 4-6 @75%
Minutes 7-10 @80%
Minutes 11-13 @85%
Minutes 14-15 @85%+

Conditioning
3 Minute Max Calorie Row
3 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
2 Minute Max Calorie Row
2 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
1 Minute Max Calorie Row
1 Minute AMRAP 10 Chin Ups + 10 Wall Balls

Optional
Complete 50 Evil Wheels or 50 GHD Sit Ups

Post your scores to the Whiteboard.

Details

8/29/14

crossfitbalboa-12
Reminder we are closed both Sunday and Monday in observance of Labor Day and the end of Summer, well kind of. Wear all your white before its too late people.

Conditioning
“the Chief”
5 Rounds
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds

Pump Work
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups

Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions

Post your scores to the Whiteboard.

Details

8/28/14

wpid-2014-08-27-10.40.22.jpg.jpeg
Lift
EMOM 10 Minutes
Perform 2 Hang Cleans + 1 Front Squat
(Start at 60% of your Clean and add weight every other round. this should be moderate load, work on the skill of the clean)

Conditioning
Sprint Work
6×50 yd Sprints (80%)
then
20-15-10-5
DB Snatch (total)
40-30-20-10
Hollow Rock

Post your scores to the Whiteboard.

8/16/14

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

Post your scores to the Whiteboard.

Details

8/27/14

wpid-2014-08-26-22.03.07.jpg.jpeg
Happy Pump Day!

We have a little update on this coming Holiday Weekend schedule.

Balboa will be closed on both Sunday and Monday due to the holiday. Please enjoy the last weekend of the Summer before Newport and Costa Mesa returns back to those who live here.

Happy Labor Day, 5 days early!

Skill
3 Rounds Not For time
15 Banded Good Mornings
15 Reverse hypers or Superman back extensions
3 Jumping Bar Muscle Ups or Muscle Up

Conditioning
Tabata (Complete all 8 rounds before moving onto the next exercise)
-Sledge Strikes
-Double Unders
-Russian Twist
-Push Ups

Post your scores to the Whiteboard.

Details

8/26/14

crossfitbalboa-4
Lift
Every :90 for 15 minutes
Back Squat 3@70% add weight each set building to no heavier than 90%

Conditioning
4 rounds
20 KBS
10 Supine Ring Rows
1 plate push-one way
rest 2 minutes between rounds

Post your scores to the Whiteboard.

Details

8/25/14

wpid-2014-08-24-21.14.07.jpg.jpeg
Workout of the Day
EMOM 10 minutes
odd- 5 ball slams 3 burpee to vertical jump
even- 200m run

10,9,8,7…1
Shoulder to Overhead (95-115/65-85)
K2E
Step Ups (each leg)

Post your scores to the Whiteboard.

Details

8/22/14

crossfitbalboa-8
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