WORKOUT OF THE DAY

1/30/15

CrossFit a couple years ago teamed up with Reebok after short stints with Under Armor and multiple failed attempts by Nike to purchase said brand. In that time we have seen, not causation, but a huge spike in the number of CrossFit’s Worldwide and a huge transition in the fitness industry. Like any relationship the two have had their ups and downs as CrossFit’s grassroot campaign of which empowers and implores what I would consider millions of devote followers (participants) that fitness is a life long endeavor. One of which is greatly tied to one’s health, wellness and general well being.

After a couple years of Reebok trying to figure out what they were doing in the CF community, they recently have been dropping some pretty epic commercials depicting what happens around the world. (For those of you who read this, I bet you were waiting for some rant, not this time….enjoy)

Oh and the Open is coming up shortly, are you ready to be challenged.

Workout of the Day
5 Rounds
12 BodyWeight Deadlifts
30 Double Unders
-rest 5 minutes-

12-9-6-3
Power Clean (3/4 Body Weight)
Bar Over Burpee
-rest 5 minutes-

4 rounds
Prowler Up and Back
25 Sit Ups ( shooters Choice)

***Score workouts as 3 separate times***

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1/29/15

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:Wendy and Erin working on skills and drills last night during our 6:30 “Open” gym hour. If you didnt know Wednesday at 6:30pm is a time for you to come in and work on some of your goals for 2015. More often than not it is just a coach and one or two people, which allows a little hands on coaching for some of the skill based exercises or the athlete has the opportunity to work on movements outside the confines of a high heart rate.

Last night for instance Tom whom primarily does all his workouts with strict pull ups was able to finally piece together kipping pull ups after over a year or not being able to figure it out.  There was nothing wrong with him doing strict, actually its much more badass but when we are trying to create more horsepower by going faster or trying to set a new PR on Fran or Helen the kipping variety allows him to move a hell of a lot quicker and save some energy.

We found out that Erin, whose goal is is to compete at some point this year in both a Power Lifting and Olympic weightlifting competition, that due to her  mechanics, flexibility and other factors that she needs to do a split snatch instead of the traditional movement. Oh she also spent time swinging from the rings, stringing some T-2-B and generally just worked on monkeying around.

Wendy, realizing that like many of us, her head is getting in the way of her snatching or cleaning more weight dedicated time to the skill of Snatch Balance and Overhead squatting in an attempt to gain some confidence under the bar. She also messed around on the rings.

The common theme here though is a willingness to dedicate time outside of the one hour a day we allot to working out in order to work on addressing skills and ultimately working towards goals. Still not sure what your goals are, talk to a coach and maybe they can help you out. 2015 besides being about the ass is also about challenging ourselves. Get out there get uncomfortable and make yourself comfortable.

Workout of the Day
3 Rounds not For Time
:20-:30 L- Sit from bar
15 Banded Good mornings
15 Lateral Banded Walks
15 Trunk Twists with Band (each side)

then
Complete with a Partner (One partner is working at a time)
*Complete in any order but you must finish the task before moving on to next exercise

100 Calories on Rower
80 Ring Pull Ups
80 T-2-b
120 Push Ups
200 Lunges
800m Run (to be done with partner)

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1/28/15

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Nate getting ready to work on some full snatches


Workout of the Day

Skill Work
Snatch Balance, Tall Snatch

EMOM 8 minutes
Perform all reps from the mid thigh
Hang Power Snatch + Hang Snatch + OHS
then
12-9-6-3
Bench Press
Evil Wheel
Rest 3 minutes

Then AMRAP 4 Minutes
8 DB/KB Push Press
8 Up/Down to Box jump Over (get to other side however possible with a jump)
Rest 1 minute
AMRAP 4 minutes
8 KB/DB Push Press
8 Up Down to Box Jump Over

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1/27/15

Welp, 2015 is in full swing, heck one month has pretty much come and is almost passed. If this video is any indication its time for a little kick in the butt. Get out there, get weird and get muddy.

And now a word from one of our members Nicole, aka COCO, aka the Coconut Killa aka TheVitaCocoNUT! aka Slayer of Mediocrity… has a message to you all.

BALBOANS! Since we are all getting so jacked … I figured I would put the invite out there. My sisters 21st birthday wish is to compete in tough mudder, thus getting her most deserved (legal) beer ever. as of now it is myself, my cousin and the birthday girl … but I’m going to need some swolemates to help with this course. I found a 5 person option that lowers the cost by $50 buckaroos (aka its about $110 now) and am willing to do one or two group purchases on my card this week depending on how many people are interested. You know you want to do it, its dirty we get to yell at stuff and push our bodies to the max … and enjoy some beverages. i mean, what else is there in life really? dates are march 28th or 29th, don’t act like you have plans that far in advance … if you do, its tough mudder related i’m sure. envision yourself with the orange head band of pride … do it.

If anyone is interested in such feats and becoming just that much more awesome please email Info@Crossfitbalboa.com with the subject line Tough Mudder or simply scribe your name to the white board in the gym. If we can get enough people maybe we can make this future 21 year old’s day and party like muddy cephalopods

Workout of the Day
Skill Work
EMOM 9 minutes
1st minute-5 ninja roll ups to vertical jump
2nd minute- 2 reverse wall walk + :20 iso HS hold
3rd minute- 6-8 Strict t-2-b

Back Squat 4×8
(add 2-4 kg to last week) Same weight across all 4 sets
2:00 rest between sets
then
Tabata (complete all 8 intervals before moving onto next station)
Tire Strike
rest 1 minute
Sit Up
rest minute
Row (goal is 1000m/850m)

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1/26/15

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Congrats to Ethan, Cali, Chels and Clark for coming in a close 4th place missing out on a podium spot by just a couple points this past weekend at Chino Hills Crossfit’s Winter WODfest. There were some 40 teams of competitors throughout the weekend and our boys and ladies of red took it down and most importantly looked good while doing it.

Way to put it all out there. Also thank you to those who were able to come out and support. If you missed out or are interested in stepping past the spectator caution tape there will be plenty of opportunities in the next coming months.

Workout of the Day

EMOM 10 minutes
Perform 3 Power Cleans (start around 75% and add weight as you feel comfy)
then
25 Unbroken Wall Balls
then
5 rounds
200m run
12 KBS
8 Pull Ups
then
25 unbroken wall balls

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Comments

1/23/15

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Its a bird its a plane, oh nope thats just Clark throwing down some pull-ups during Badges for Life Competition alongside Charles last year in HB. Clark is donning the competitors shirt again alongside Chelsey, Ethan and Cali tomorrow in a one day only event hosted by Chino CrossFit. The Winter WODfest consists of teams of 4 (2 male, 2 female) whom will participate in 3 different workouts.

If you have some time and are looking to take a little drive out East, yes leave the sanctity of Newport, Costa Mesa for Chino it is always awesome to see familiar faces in the crowd. Wear your Highlighter yellow BalboaJacked shirt or anything CFB related.

The heat times are as linked here: Team name BalboaJAcked

Directions to WodFest

Their first heat is at 10:24. Hope to see you all there

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On Another spirited note, CrossFit Doctrine over off of SkyPark and RedHill are hosting a local friendly local competition in just a couple weeks, The proceeds of the event will be donated to the medical expenses of one of their members whom was injured outside of CrossFit. This would be a great opportunity to get your feet wet in the world of training for a purpose.

If you are looking for a little push to switch gears dawn the neon yellow shirt and put yourself out there. You find out a lot about yourself when put on the spot.

The Deets are as follows
Saturday, February 7, 2015

9:00AM to 4:00PM at CrossFit Doctrine

Same-Sex Pairs

3 Workouts
4 Scores

Divisions
Scaled Men
RX Men
Scaled Women
RX Women

Movements
Double Unders
Rowing
Situps
Cleans
Pullups/CTB
Box Jumps
Thrusters

Workout of the Day
Bench Press 3rm, 2x max reps @ 90% of 3rm
then

For Time
400m run
30 Push Ups
20 Back Squats (60% of 10rm)
15 KTE
400m run
25 Push Ups
15 Back Squats
15 KTE
400m run
20 Push Ups
10 Back Squats
15 KTE

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1/22/15

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Workout of the Day
3 Rounds not for Time
10 SL Hip Bridge
:20 L- Sit/ Knee Raise Hold from Bar
10 Therapy Squats against the wall
10 GHD Back Extensions (controlled and slow :10 hold at the top of last rep
then
3 rounds nft
10 DB Suitcase Deadlift
20yd Farmers Carry
Sled Push Up and Back
then
AMRAP 8 Minutes
8 Deadlift (#135/#95)
8 Burpees
20 Double Unders

Post your scores to the Whiteboard.

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