WORKOUT OF THE DAY

12/17/14

wpid-2014-12-17-05.36.07.jpg.jpeg
What will be this year’s most memorable White Elephant Gift? How many times will it be stolen, traded and bartered?

Last year we had a couple golden gifts. The first is hiding above the lockers in our handy dandy High school style locker room. Nothing like changing in front of a Greco-Roman Wrestling Statue. The second, is pictured here and inside the gym.

Creativity is encouraged.

Workout of the Day
3X6-8 DB Incline Bench
10 Pullups/ chinups (use band if cannot do strict)

Then

For time complete 30-20-10
T2B
Plyo Pushups (One hand on plate and switch in the air)
Lateral Skiers

Post your scores to the Whiteboard.

Comments

12/16/14

wpid-img_6692.jpg
Boom goes the dynamite.
Great job to everyone who started their week off with a little mental grinder. We do not always like to program long chippers like Filthy Fifty, but it serves a purpose. That purpose being, a gut check. Dropping in workouts like this or known CrossFit Benchmark workouts is a great way to test yourself not just physically but mentally.

Attention:This is a friendly reminder about our Holiday Party this coming Friday beginning at 6:30pm. As a result we will be canceling all of the evening classes in order to prepare. Again, Friday’s 430, 530 and 630 classes will be cancelled so plan accordingly.

If you plan on attending please or are on the fence could you please sign up on the whiteboard in the gym. Address to the party is also written on this board so look out.

Workout of the Day
10 Minute EMOM Perform 1 Clean + 1 FS + 1 S2OH
*Use between 75-85% of 1RM C&J

then
Partner Rowing Pyramid (while one partner rows, the other rests)
200, 400, 600, 400, 200

then
something special

Post your scores to the Whiteboard.

Comments

12/15/14

Roger_King
Happiest of Birthdays Roger. Today the world and Balboa celebrate the half century mark of very on Roger. Literally if it were not for this man (sorry  I didnt have a better picture this morning, but I think it is fitting considering you are standing a top of a box surveying your work) the gym would be in pieces.

The pull up structure, wall ball rack and countless other things have been either fabricated by the man or pieced together. Beyond being an amazing iron worker you are just an amazing person. We are thankful to have you. Heres to 50 more good sir.

We do not normally program birthday workouts but given that all Roger wanted was to do filthy fifty on his birthday, we shall oblige in honor of your service and the special occasion.

Workout of the Day
3X NFT
30 Second L-Sit (hanging on pullup bar)
3-4 Negative HSPU
15 Band GM
15 Band Pull Apartsthen
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
(30:00 Cut Off)

Post your scores to the Whiteboard.

Comments

12/12/14

wpid-img_9191.jpg
How do you start your day?

At Casa Oliver, it starts with a littel Balboa Buzzed Coffee and a whole lot of laughter. Breakfast best served alongside some caffeine.

Lets here how you all start your days?

We also have just two more pounds of ground coffee for your weekend. Talk to a coach and get set up.

We will be making another order this weekend for anyone who is interested.

Workout of the Day
Push Press 3×5@72.5% or +2kg from last week
then
AMRAP 15 minutes
8 Chest to Bar Pull Ups
16 DB Lunges (8 each side)
24 Double Unders

Post your scores to the Whiteboard.

Comments

12/11/14

wpid-img_20141203_135006.jpg
Happy Thursday!
We are one week and a day away from our annual Holiday Party. This year the festivities will be hosted at the home of Clark and Steff so no moshing this year.

Details:
-Friday December 19th
-6:30pm
-Wear Red
-White Elephant Gift Exchange (Rules to be laid out that day)
*Please bring a gift valuing no more than $25. All things go, but please no hand lotion and or “lonely night salvation packages”
-Sausages, Meatballs, Peppers, Spaghetti Squash, Salad, Cider (adult and non-adult)  Sangria will be provided.
-Address will be posted in gym
-Please bring your favorite beverage and or a dessert/app to share with the crew (all things go)

The past years have been a blast so lets all make this one memorable. If you plan on attending there is a sign-up WhiteBoard in the gym. Could you please post your name on there so we can get a headcount for food, etc. w00t w00t

Workout of the Day
3×10 RDL (+ 5kg to last week)
* Again move slow and controlled on the eccentric phase. This does not need to be heavy to be effective
then
3x400m Run (2:00 rest between efforts)
*time each run individually
then complete:
50 sit ups
50 V-ups
50 Hollow Rocks

Post your scores to the Whiteboard.

Comments

12/10/14

wpid-2014-12-08-21.12.01.jpg.jpeg
Attention, Attencion, ummm hugh hugh (*clearing throat noise)

Wednesday’s at 630 is still open gym. If you did not know that we even had open gym you do now.
-Did you miss something earlier in the week?
-Did you want to work on something you saw on the internet?
-Or do you just want to spend more time at Balboa?

Well, 6:30 pm class on Wednesday allows for all this to happen and sometimes there is just a little bit of freestyling or a lot happening.

Also, as of this past Monday the 6:30 Football class has been redesigned. This shift in programming will last for 6 weeks prior to any future changes. If you are looking to add a little something to your training this is a great opportunity to throw a little shift into your life, even if it is just temporary. Shift and Adapt. All our welcome.

 

Workout of the Day
3 Rounds Not For Time:
6-8 Deck Squats (goal is to use as little weight as possible)
3-5 Skin the Cats
L- Sit Hold for 30 Seconds
8-10 GHD Back Extensions
then
12 Minute Amrap
2 Way Plate Push
20 Russian Twists (45/35)
15 KB Swings
10 Hand Release Push Ups
5 Vertical jumps to touch Pullup Bar

Post your scores to the Whiteboard.

Comments

12/9/14

wpid-2014-12-09-05.17.52.jpg.jpeg
Transformation Tuesday!

Many of you have already seen this photo of Happy either on Instagram or Facebook last week however there was little detailing the process.

The pictures above detail his first days at CFB, 4 1/2 months in and then the finals are post Back To Jacked Challenge where he was the runner-up to Brandon.

Last week I sat down with Happy over breakfast and coffee to discuss his choice to start Balboa and the choices he has made since to get to the physical transformation that he has today. The following will be paraphrased a bit.

When did you start Balboa and why?

As you know I came into Balboa at the end of April. I had been seeing you, Pat Flynn, Nate and Nick at the salon and outside of it as well, where we would talk about the gym and at that point I just was not ready. I hiked a lot and surfed and to be honest didnt think the gym would be for me. But you all just kept telling me to just come on in and that the door was always open, so finally after I think about a year I came in.

What was day one like?

From what you tell me my day one was a little more impromptu than most. I never went through the first introductory class since I just showed up to a 7am once I was ready. I didnt really know what was going to happen other than I just was going to keep showing up. I signed the waiver, and then we went to warm up. We began to warm-up. Not 5 minutes into doing an inch worm to step up my pants tore in the crotch. I took another walkout and step up and they ripped even more, pretty sure from the zipper to my back, it was pretty good. I cant remember who was all there but it definitely broke the ice. No one was too angry but rather laughed. So that was day one. Well I also worked out for the first time like this, ever. It was fun, not at all what I had thought the experience was going to be.

What time do you normally work-out? How Many days a week? 

The only times that work for me are in the morning. Im a 6amer or 7am kind of guy. The group is pretty consistent and hilarious. We all joke with one another which helps to wake everyone up, at least most days. Most weeks, I make it to the gym 4-5 days a week.

Do you have a favorite exercise or workout? 

Im beginning to really like the olympic lifts. More because it is a challenge. For whatever reason I have been able to figure out how to do a lot of the exercises in the gym right away, but the cleans and power cleans and overhead stuff is challenging. I just cant seem to get coordinated or put it together just yet, so I like that. I want to get better.

Okay, so you had always asked us during our haircut sessions about food, diet and things of that nature, what did you do from the start?

Yeah, well Im the person who if Im going to do it, Im going to probably go to the extreme. I just asked you what to do and I did it. Earlier in my teen life I was a vegetarian for 6 years, so the idea of sacrificing food for something greater wasnt exactly the hardest thing I have ever had to but I wouldnt say it wasnt challenging at first.

So you pretty much just went Paleo?

Yeah, I would ask you questions, I read the website’s information and just went for it. I cut back on my drinking quite a bit. I already dont deal well with dairy at all so I guess I had a little advantage from what you tell me.

I see you a lot and we have talked quite a bit about this whole process, do you have any advice for people either just starting or even those who have been at the gym for a long time but are still on the fence about changing the diet?

I guess its simple really just jump in. For those afraid to start or dont think it will work, whats the worst that can happen? I didnt think I was going to be a gym person but the community that expresses itself is awesome. Having never really lifted weights in my life I found myself feeling awkward that I was doing things wrong, but rather than people in the class judging you, they would help. People in the morning like Ed, Brandon, Jeff and others have all helped me understand what you and Chris were asking. Its fun, we laugh we joke, we workout. Its bigger than just exercise.

As for the food thing, just try it. It works. Like I said before maybe Im not the best judge of difficulty because I have already eliminated a lot of food when I was younger and the fact I cant do dairy, which are two of the hardest things to do, from what you tell me. But just try it, give it 4 weeks, give it 6 or whatever but you just have go

For me, it has become a part of my everyday life. I wake up 4-5x a week, head into the gym and then begin the rest of my day. The diet as well.

So now what? You look great, whats next on the agenda? 

I feel good, so I want to keep that going but I think I will begin to relax a little bit with how strict I was with the Paleo, but that doesnt mean you will catch me eating a bunch of donuts.

I was able to deadlift 160kg during our testing, which was awesome. I want to do more though. #400 would be pretty cool. And the olympic lifts, I just want to get better at that movement. I just guess I just have to keep doing what Im doing. Im a little nervous of what will happen when I get back from my month long trip to Southeast Asia.

Workout of the Day
Back Squat 3×10 +1-2 kilos from last week
Rest 2:30-3:00 between sets
*Reps should move freely, do not pause at the top longer than to take a breath or two.
**Reps should not be grindy

then
5 Rounds For Time:
200 M Run
50 Yard Farmer Carry AHAP
10 Pullups* (strict if possible)

Post your scores to the Whiteboard.

Comments