WORKOUT OF THE DAY

3/30/15

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On Saturday some of your Balboans decided to get a little uncomfortable under the Southern California sun alongside some 9000 other participants during this year’s Los Angeles ToughMudder.  Not Pictured but still a participant was also Brandon, the most recent Balboan to get a muscle up, whom vanquished the San Bernardino hillside along with his wife and friends.

“When was the last time you did something for the first time?”

Workout of the Day
Three Rounds NFT-
3 Negative or 6 Strict Chinups,
15 Banded Good mornings,
:30 second parallel or ring dip support
:45 Double Unders or skill

Press 3×5 (add 1kg to last Monday)
*all 3 sets same weight

then
AMRAP 12 minutes
3,6,9,12,15,18,21…
Wall Ball Shots
Hollow Rocks
Burpee

Post your scores to the Whiteboard.

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3/27/15

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Happy Birthday Big Doug! or is it Walter White re-incarnate.

We hope you enjoy your special day and with it we all will celebrate with Rowing and Thrusters, then maybe pancakes.

In addition to birthdays, today is the last event for this year’s CrossFit Open and boy is it a gut check. After many weight or movement limiting workouts, we have one in front of us that will require one to go to a deep dark place, find their spirit animal and persevere.

The weight is manageable just as the reps are, do not fret over the big numbers of 27 and 21 these are just multiples of smaller numbers. We have faith that many of you will be able to go RX’d. In fact so much so that there will not be an option to go scaled if we deem you capable. Yes, bullyish but hey sometimes we all need that little nudge to find out something special within.

Good luck and we look forward to crowning a winning team come Tuesday. As of now its pretty darn close with all the teams just a couple points between.

Dig Deep
Workout of the Day
WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (#95/#65)

Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters(#65/#45)

Post your scores to the Whiteboard.

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3/26/15

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Happy Day, Happy Day!

Congratulations are in order for one miss Meredith on passing her CrossFit Level 1 Coaching Seminar last week.

Workout of the Day
3 rounds not for time
15 Lateral Banded Walks (each side)
:30 Nose Facing Hand Stand hold
20 Banded good mornings
:30 Hanging L-sit

Spend 12-15 minutes to find a Bench Press 2rm

AMRAP 12 minutes
30 Russian Twists (15 each side)
20 Double Unders
10 Db snatch (5/5)
10 Renegade rows (5/5)

Post your scores to the Whiteboard.

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3/25/15

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Workout of the Day
Every :90 for 15 minutes
Complete 1 clean pull + Hang Power Clean + Power Clean
(use 70% of perceived 1rm, focus on speed)

then
3 rounds
200m run
30 Hollow Rocks
1:00 pillar hold

-rest 2:00-

3 rounds
20/15 Calorie Row
15 t-2-b
6 Power Cleans (135/85)

*Score is total time including rest
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3/24/15

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THE FLEXIBILITY CHRONICLES

There is a universal truth in many circles of physical therapy, yoga, and

chiropractic practice that says, “You’re only as young as your spine is

flexible”.

A couple weeks ago we put forth the idea of increasing your flexibility (not

because you want to be the next human pretzel), but to improve your strength,

mobility, and overall feel-good-factor. Let’s start the process from the center

outwards.

Say hello to your spine.

It doesn’t take much education about the human system to believe that spinal

flexibility can reap many benefits. Simply? A more open spine can help relieve

back pain, increase energy and boost circulation. Low back pain and upper back

stress are some of the most common health complaints of adults. The best way

to avoid backaches is to take care of your spine on a daily basis. What are you

waiting for?

3 good reasons to roll out of bed in the morning:

– Press ups/Upward Dog (AKA Ed’s favorite)

– Cat/Cow spine flexion

– Thread the needle (Clink link for how-to, first stretch shown)

Workout of the Day
3 Rounds not for time
15 Lateral Banded Walks
3 MR Butterfly (with partner)
5 Box jump Overs
then
E2MOM 12 minutes
Back Squat x 2 (add 2-4 kg from last week)
then
4 rounds
300m row
15 push press (95/65)
10 Pull Ups
10 Box Jumps

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3/23/15

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After an impromptu gymnastic-ish, handstand work warm up, Mr. Marano decided to get a little crazy and jump on the ring, what happened next was gold.

Congratulations to Brandon on getting his first muscle up subsequently 4 more.

Prior to Brandon jumping up on the rings and giving it a shot, he had never really attempted a Ring Muscle Up but after listening and watching some instructions given to other Balbaons during the course of 15.3. He went for it. Way to be a fly on the wall oh and congrats on beating your wife to it.

Workout of the Day

EMOM 10 minutes
odd minutes- complete 8 burpees
even minutes- complete 15 goblet squats

then
Press 3×5
(use 80% of last week’s 1rm)
*same weight for all 3 sets

then
Prowler one way
21 KBS (Russian)
15 Ring Rows
Prowler one way
15 KBS
12 Ring Rows
Prowler
12 KBS
9 Ring Rows
prowler

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3/20/15

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Standards Via CrossFit

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Scaled options there is no tiebreak.

Equipment
• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.

Workout of the Day
WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post your scores to the Whiteboard.

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