WORKOUT OF THE DAY

8/20/14

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Lift
Bench Press 8×2 at 85% or (+ 2-4kg from last week)
*rest 60-90 seconds between sets

Conditioning
3 RFT
30 Walking Lunges
25 Double Unders (If you are legit at DUs, complete 40)
20 Hollow Rock
15 Wall Balls
10 Supine Ring Pull Ups

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8/19/14

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Let us welcome Nate’s lifelong friend, Brett, to the CFB family. Brett has been around for years but just never lived close enough to join in on the experience, but now is the time. Welcome to Balboa!

If you see Brett, in the gym make sure you say hello to him before this social bee gets to you.

Lift
2 x 3 MR Pull Ups (Negative +1,2 or 3 strict pull ups)

BB Step Up 4×12 (6 each leg)
*Warm Up to a weight and use for all 4 sets
Strict Pull Ups 3x max

Conditioning
15-12-9-6-3
Med Ball Over Shoulder
Box Jump
then complete
100 sit ups
*Score is total time

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8/18/14

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Welcome to the NEW and improved Balboa site. After some vetting and time spent on things I frankly do not understand, Mr. Nick Corona, has helped bring a sleek and clean design to our finger tips.

Along with this obvious change, we are going to attempt to bring you a more integrated way to log and track your progress on the training floor. Being a person prone to writing things out by hand, I often find myself neglecting technology in regard to tracking my lifts, workouts and general progress, but now we have an easy, viable approach to add to the old pen and pad approach.

The WhiteBoard, allows us all to track not only our personal bests but daily progress. This will create a certain accountability amongst our peers. We will be using this on a temporary basis, our goal is that we will all participate, adding another level of competition within yourself.

Progress isnt always measured in a straight line. When it comes to training, sometimes its just about showing up and not taking the easy way out.

Click on the Members link above and make it happen. Upload your numbers and a photo so we can get this Balboa-lution moving forward

“Its not commitment to excellence, rather utter disdain for anything else.” Dr. Fred Hatfield. (Compliments of Power Athlete Radio)

Lift
EMOM 8 Minutes
1+1+1 Power Clean @ 75-80%
*Drop from top for each rep. Rest between :05-:10 Between Reps

Conditioning
3x AMRAP 5 Minutes
2 SA DB Thrusters (#40-#50/#20-30#)
2 Burpee
4 SA DB Thruster
4 Burpees
6
6…etc
(2 minute Rest between Rounds)

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Details

8/15/14

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

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Details

8/14/14

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Lift
Every 90 Seconds for 15 minutes perform 1 DL+1HPC+1 S2OH
*add weight every other round

Conditioning
5 RFT:
5 Power Cleans (heaviest weight used from complex)
10 HSPU
15 T2B

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8/13/14

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Lift
Bench Press 8×2 at 85%
*rest 60-90 seconds between sets

Conditioning
Sprint
3X100
2X200
*walk back as rest

Tabata
BB/DB Curls
Banded Tricep Extensions
Teapots (alternate sides)

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8/12/14

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Lift
OTM for 12 Minutes:
Odd minutes 2 Back Squats at same weight used last week
Even Minutes 3 Box Jumps (30/24) or box jump over, broad jumps

Conditioning
2 minutes work for max reps, 1 minute transition
1. Alternating DB Snatch (50/30)
2. Supine Ring Rows
3. Double Unders
4. SA DB Thrusters (50/30 same as DB S)
5. Calorie Row

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