WORKOUT OF THE DAY

9/18/14

Movement Rx Mobility Flier
Balboans there is a lot of stuff going on these days and for good reason. We are the taking this train on a one way track towards Awesomeville.

Mark your calendars and continue to check the Events Calendar at the bottom of this page.

It all Starts with the Spine – Margaritas & Mobility Workshop @ CF Balboa

– Do you ever have back pain?

– Has your back ever stiffened after back squats, deadlifts, running, or just after sitting at your desk for too long?

– Would you like to know about the importance of your body’s 4 Horsemen on avoiding back stiffness and pain?

If you answered ‘yes’ to any of the above, then this workshop is for you.

Your spine is the most important component of every functional movement.  But for most of us, our spine lacks proper mobility, as do the muscles that have the most impact on our back.  Immobility in these areas reduces performance and increase instability, which usually leaves us Crossfitters in a pain cave, or worse.

On Wednesday, October 8th at 7:00pm at CF Balboa, come join your community at a spine and hip mobility workshop led by the mobility experts at Movement Rx (www.movement-rx.com).  Dr. Megan Hersh, DPT and colleagues will lead an interactive (and nearly pain-free) session on the whys and hows of spine and hip mobility.

During this 75-ish minute seminar you will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Rumor has it there might even be some Margaritas to help illicit some muscular relief. 

All Balboa members will also be eligible for a discounted rate on Movement Rx’s Movement and Mobility Screen.  Details and scheduling are available at the workshop, or by contacting Dr. Hersh at info@movement-rx.com.

There will be a Hard Copy Sign Up sheet on the white board in the gym

Warm Up/Skill
Take the time to move slow and controlled through the Skin the Cats and HSPU.

3 RNFT
2-4 Skin The Cats (either on rings or bar) **
2-4 Negative HSPU (Drop down Kick Back Up/ Strict HSPU is acceptable as well)
4x 6 way MB Plyo Work (Chest Pass, Right, Left, Overhead, rotational L/R)

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

Post Mobility
Spend 5-10 minutes on shoulder rehab
-JOBS exercises (external/internal rotation)
-Roll out traps, scap, lats

Post your scores to the Whiteboard.

 

Comments

9/17/14

Here is your friendly reminder about this Friday’s Potluck taking place beginning around the 6:30 pm class.
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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 next to the Sign Up for the upcoming Power Athlete Team Series . Please throw up if you will be in attendance and whether or not you are bring a main, side, dessert,  or miscellaneous. If you are pressed for time and would still like to attend, fear not, just show up and take part. We will be discussing the continuing “Back to Jacked” campaign and how to be successful over the coming weeks.

Hope to see you all there. Even if you are not participating in the Backed to Jack challenge, for reasons unforeseen to myself, dont hesitate to spend the early part of your Friday evening with us.

Front Squat Test
Front Squat
Find your 1 rep max.

Pump Wednesday

3x
8-12 DB Bench
8-12 Db Bent Over Row
10 Tea Pots Each Side (Hold for 10 on Right Side, then repeat on Left)

Then complete 50 Evil Wheels

Post your scores to the Whiteboard.

Comments

9/16/14

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Hey Balboans!

Did you know that your gym will be the host of this year’s SoCal Power Athlete Team Series?!  It’s an exciting time for Balboa in many respects and to add to all of the great changes occurring, we’d like to see as many of our athletes as possible compete!  Some of you have already caught the CrossFit bug as athletes like Wendy Do, Ethan Machado, Nicole Kereszti, and Servando Diaz (along with many others) have been seen competing in local competitions.  This Balboa family could not be more proud of their effort and willingness to lead our growing community.

Here are a few points about the competition that make it unique and fun for all:

  • Teams of 4 are comprised of 2 men and 2 women
  • Each team will be required to complete a CFFB Total (each athlete choses to find a 1rm in either power clean, back squat, bench press, or deadlift)
  • There will be 5 total “workouts” – not all are metcons, so fatigue will not be an issue.
  • All workouts will be posted in the weeks leading up to the event.
  • Anyone can compete!  If you aren’t comfortable doing things RX, register as a scaled team!

We are so excited to have representation from all our Balboans in the form of competitors and volunteers so be sure to get involved in any way possible.  Ask Cali how you can help or sign up on the whiteboard at the gym.

Good luck to all those Back-To-Jacked participants!

Below is a pic from one team celebrating a power clean PR at PATS OKC. Its pretty much a guarantee that you will PR upon arrival and sign up

Interested? Talk to a coach or sign up here. Sign Up! 

If competing is just not your thing, we will be in need of volunteers to help make this just as amazing as the Badges for Life event this past May.

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Prep Work:
3 Rounds not for Time
15 Banded Good Mornings
5 Ninja Roll Ups
10 Strict Pull Ups (use band if have to)
15 Horizontal Scapular Ring Retractions

Conditioning Test #1
“El Balboa Grace”
AMRAP 12 Minutes
3 PC + OH (135/85)
6 Push Ups
9 Box Jumps

Extra Jacked Credit
3 Rounds Not For Time
15 GHD Sit Ups
10-12 DB Hammer Curls
20-30x Banded Pull Aparts

Post your scores to the Whiteboard.

Comments

9/15/14

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Congratulations to Ethan, Wendy, Nicole and Servando who competed this past weekend down at the Huntington Beach Pier. Team Balboa What took 5th place overall in their division.

And another big thank you to all those who were able to take time out of their busy weekends to come support their fellow Balboans! For those of you who came out earlier, apologies we took the picture post last workout. So a special shout out to Derek and his munchkins, Sarah, Jordan and little Carson along with Tamara, Erin Zappas and Ashley.  It means the world to our competitors and fellow members to know that they have the support of their peers.

“Back to Jacked” Week begins today. We will continue to post more and more information on how to eat, what to eat, along with tips here and there. Let us know what you want to know…

For starters re-read the Nutrition page here.  It may be review but it will set the stage for the coming weeks.

Test
Clean & Jerk
Find your 1 rep max.
Take 20-25 minutes to find a 1rm

Conditioning
20 Wall balls
20 T-2-B
20 KBS
400m Run
20 Wall balls
20 T-2-B
20 KBS
400m run
20 Wall balls
20 T-2-B
20 KBS

Post your scores to the Whiteboard.

Comments

9/12/14

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Next Friday, September 19th, we are inviting all of those who have and havent signed up for the “Back to Jacked” Personal Challenge to join us for a Friday night pot luck. We are asking that people bring a dish to share with 4-5 people. There is no restriction on what you would like to bring and it will be a judgement free zone (kinda).

When: Friday, September 19th, at 6:30pm. (The 6:30 class will not be cancelled, but it will give us all a chance to heckle)

The Potluck will be a great way for us to end both our Testing week and celebrate our first week of the “Back to Jacked” Challenge. Oh, you dont know what the challenge entails, let us explain.

The “Back to Jacked” Challenge will take place over the next 8 weeks. During this time we will be providing lots of feedback on diet and how it applies to your performance, body composition and being awesome. Second, we will be adjusting our programming to illicit our desired response, Jackedom. Third, this will provide a little push after the summer lull.

Here’s what you need to know:

$25 buy in this will include:

–          Weekly grocery lists and meal plans
–          Limited edition BackToJacked T-shirt/Tank
–          Cash prize
–          Chance to win 1 month free membership

YOU WILL BE DOING THE PROGRAMMING ANYWAY SO YOU MIGHT AS WELL SIGN-UP  TO HOLD YOURSELF ACCOUNTABLE

How to win:

The challenge is not based solely on how well you work in the gym. This is going to be based on a point system.

–          10 points – Taking before and after photos is something that should make you               want to track your progress and see how your body changes.

–          1 point – Participation is key! We want to see everyone be more involved on                 social media and the blog. Therefore one can receive 1 point for posting on                 any social media and tagging Balboa.

o   Instagram – @cfbalboa

o   Twitter – CrossfitBalboa

o   Facebook – post on the Crossfit Balboans page

*Now don’t worry if you don’t have or use any of those social media outlets, you can always receive that point by going on the website and commenting on the blog. Click on details at the end of the entry for that date and leave a comment/picture there. For those of you that don’t know the website is crossfitbalboa.com

–          1 point – Going to the gym! Every day that you make it. Boom!

–          1 point – Writing your scored on the “Whiteboard” on the website

–          15 points – For every PR you make with benchmark workouts and lifts                           (Sandbaggers will be punished

STOP THINKING ABOUT IT. DO IT. MAYBE THIS IS THAT LITTLE PUSH TO TAKE YOU TO NEW HEIGHTS

What you will be tested on:

LIFTS:
–          Clean and Jerk
–          Front Squat,
–          Deadlift

BENCHMARK WORKOUTS: “
–          “El Balboa Grace” (3 G2OH, 6 push-ups, 9 BJ)
–          “Jackie” (For Time: 1,000m row, 50 BB Thrusters, 30 pull-ups)

Skill Work
Spend 10 minutes
work on Split Jerk and Push Jerk
nothing heavier than #95
**Coach Led

Conditioning
15-12-9-6-3
Back Squat (#115-#135/ #75-#95)
Ring Pull Up
Plate Push 1 way

Post your scores to the Whiteboard.

Comments

9/11/14

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This weekend Nicole (pictured above) along with Wendy Do, Servando and Ethan will be taking part in a local crossfit type competition held in Huntington Beach. The event will take place on Sunday, during the HB Beach Days event at PCH and Main.

If you have the opportunity to come down and show your fellow Balboans some love and support that would be awesome. Having competed myself, nothing helps give you that extra push then looking out into the crowd to see the highlighter yellow BalboaJacked shirt and the beautiful faces that are attached.

As we learn the heat schedule we will be posting.
Hope to see many of you there

On a memorial note, today is the 13th anniversary since the September 11th attack in 2001. In honor of a day that shook and shaped the American landscape since, we along with countless other CF affiliates around the globe will participate in a Memorial Workout in honor and tribute to those who lost their lives on that day and the subsequent days after.

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Workout of the Day

9/11/2001 Tribute Workout

Row/Run 2001 meters
-Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)

Post your scores to the Whiteboard.

Comments

9/10/14

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We’ve got new swag on the way and check out those models’ faces, so pumped and drained just after getting their BalboaJack on. Hoping they will be in later this week.

Shorts, pants, hoodies, maybe even some head coverings are in the works. What would you all like to see?

**Reminder- To get signed up for the “Back to Jacked” challenge with one of those coaches. The next 8 weeks will be awesome and just what we need to keep the momentum going.

Skill Workish
Spend 7-10 minutes Working on Turkish Get Ups with a bar, KB, DB, Med Ball, or any odd object

2 rounds Not For Time
5 reps of each
Snatch Grip RDL
Snatch High Pull from above Knee
Hang Muscle Snatch
Snatch Balance
*Complete each rep with purpose and control
then 1:00 Pillar

Conditioning
3x 8-12
DB incline Bench
DB Bent Over Row
*Super Set, rest 2 minutes between sets.
**Dont count 3 sets until the weight becomes challenging
then
3 Rounds
1 minute @ Each Station
Ab Mat Sit Up
Double Unders
Ball Slam
rest

Post your scores to the Whiteboard.

Comments