WORKOUT OF THE DAY

4/21/15

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After some edits and color changes we will finally have some men’s tanks to go along with all them sweet lady tanks. Shirts are in just awaiting printing.

With the coming of Balboa Tentacle Bicep Shirts there is no excuse not to have a sleeveless for Thursdays. Game on

*Coffee Is also back in stock, fresh roasted yesterday afternoon, the smell of chocolatey goodness is still wafting from the bags.

Workout of the Day
3x
MR Hip or ClamShell
5 Box Jump (Focus on transition and speed)

then
Every :90 for 5 sets
Complete 2 Back Squats (+2-4kg to last week or 92.5% of your 5rm)

Take 15% off the bar and complete one set goal is 10 reps

then
2 rounds
40 Double Unders (80 Singles)
25 Hollow Rocks

-Rest 2 minutes-
3 Rounds
20 DB Reverse Lunge
15 DB Push Press

-Rest 2 minutes-
2 rounds
40 Double Unders (80 Singles)
25 Hollow Rocks

Post your scores to the Whiteboard.

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4/20/15

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A Big congratulations and a pat on the back to one Erin Carraway pictured above, sprinting around with an #80 Sand bag like its no big deal. Erin competed in her very first CrossFit inspired competition where she took SECOND! Such an awesome result for an inspiring athlete. During the course of the day Erin managed to slay a 2rm Front Squat at #165, setting a new PR and breaking parallel on her 3rm OHS, which as we know is a lot tougher than it sounds.

wpid-2015-04-20-05.17.38.jpg.jpegAnd another awesome job to the ladies, E-Dub and Mere on taking home 4th at the first annual Guns And Hoses competition. Both girls did an amazing job surpassing their own expectations set for themselves and even setting some PRs. Big Ups to E for Thrusting #135 and Mere #145. They had to pull from the ground and complete a clean before throwing that weight up in one fail swoop. Amazing support as well.

Workout of the Day

EMOM 5 minutes
5 Wall Balls
5 Burpees

Then

Shoulder Press
Find your 5 rep max.
Spend 10 minutes find 5rm
then

AMRAP 12 minutes
200m run
9 Pull Ups
6 HPC (#115-#135+/#65-#85)
3 Front Squats
*Goal dont drop bar during HPC and FS

Post your scores to the Whiteboard.

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4/17/15

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Dwayne enjoying our new Ocean Front view last night during his conditioning. If you are coming in at night, take a moment to reflect on the beauty that lays just outside the concrete jungle before it is covered by more town homes, eek!

Its Friday people, you know what that means…its time for some mental and physical tests, w00 w00, the pain train is coming.

MENTAL FLEXIBILITY
Stepping out of the struggle.We grimace. We grunt. Sometimes we cuss. It’s all part of leaving it all out there, giving it your all. But sometimes in this messy, sweaty stage, we become the struggle, and not the skill.

Consequently we may leave behind the magic sauce of a particular move. And sometimes, unfortunately, this way becomes our new norm. And we practice again and again, getting stronger yes, but often reinforcing our ways of weakness. The body is an amazing thing, compensating creatively for a glitch in our form, allowing us to finish that last set.

But what if the next time we were given one of our least favorite skills, we tried to step outside of our familiar struggle? What if we dared to go for lightness that comes with perfect form and alignment? What if we hit the “undo” button and approached it with a fresh head and a little grace?

We’ve heard it before: if you want a different outcome, you have to do things differently than you’ve ever done before.

The next time your most challenging skill comes up… fake it. Smile, become the student, and pretend there’s nothing else you’d rather do.

-MAIA, our resident practitioner of practice.

Workout of the Day
3 rounds not for time
10-12 T-2-B
6 T-G-U (3 each arm)
1:00 Pillar

then
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post your scores to the Whiteboard.

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4/16/15

Make the most of what you have.

http://bcove.me/t0vocvz7  <– Click here to see Krystal’s Video

“You have to be mentally strong before you can be physically strong….CrossFit is not physical, its mental….your physical capacity has nothing to what you can acheive in CrossFit, its mental…” -Krystal Cantu

Krystal was involved in a car accident just two years ago which resulted in the loss of her arm. Rather than succumb to the injuries she sustained, Krystal was motivated by the trauma to not only return to training in the CF style, but to excel as an adaptive athlete.

This short clip of Krystal speaking is just another reminder to look at the journey not the puddles that stand in our way.

At the end of the video, Krystal says something that everyone has heard, yet, I continue to hear them from her perspective. “If you want something you have to go for it..” We often stand in our own way, blame our diet, sleep, work schedules, genes for our inability to accomplish goals when more often then not its that thing in between our ears that keeps us from accomplishing our goals. Let the momentum start today, step outside of yourself and commit to being a better version of yourself.

Workout of the Day
4 Sets Not For Time
10-12 DB Incline Bench Press
10-12 DB Bent Over Row
12 Banded Good Mornings

then
Deadlift (20 minutes max)
Find your 5 rep max.
It has been awhile since we have Dead Lifted Heavy so today leave a little in the tank. We will ask that you drop from the top each time and reset for perfect reps
then
AMRAP 8 minutes
50 yd Farmer’s Carry
10 DB Power Clean
10 Wall Balls

Post your scores to the Whiteboard.

Comments

4/15/15

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Oh that one time we tried to set a self-regulated world record for the most people simultaneously rolling out with some calf attack. Team work re-imagined.

Workout of the Day
EMOM 15 minutes
Minutes 1,6,11: Complete 15/12 Calories Row
Minute 2: 2 Reverse Wall Walks + :10 Hold at top of each rep
Minute 3: 10 Teapots Each Side
Minute 4: 12 Lateral Banded Walks
MInute 5: 5-7 Strict Chin Ups

From Guns And Hoses this upcoming weekend (kind of)
With a Partner Complete 8 rounds
*One partner completes a round while the other rests*
6 Lateral Bar-Burpees
6 Snatches
6 Shoulder-to-overhead (any press)
Men Rx: 135# // Men Scaled: 95#
Women Rx: 95# // Women Scaled: 65#

Post your scores to the Whiteboard.

Comments

4/14/15

Shake-Down
Attention Balboans! Feeling the energy coming off of The Open three of our very own Balboan Ladies will be competing this weekend in two separate competitions. It takes a lot to step out of the safety and comfort of our familiar walls, so if you are available or in the area Im sure that a familiar face in the crowd will be more than welcomed.

E-Dub and Mere will be competing in a partner competition honoring Fireman and Police Officers

APA-GunsNHoses

This Saturday at ANAHEIM PACKING DISTRICT FARMER’S PARK
440 S. Anaheim Blvd. | Anaheim, CA 92805.

Heat Times: 9:28, 10:55 and 12:28.

Erin Carraway will also be competing in Signal Hill for her very first competition. —> Details to come

Workout of the Day
Press 3×5 (+1kg to last week)

Every :90 for 6 sets
Complete 2 Back Squats (+2-4kg to last week or 90% of your 5rm)

then
2 Rounds
50 Double Unders/100 Singles
40 HR Push Up
30 DB Snatch (15 each side)
20 Up/Downs
10 Goblet Squat (AHAP)
Rest 2 minutes

Post your scores to the Whiteboard.

Comments

4/13/15

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Workout of the Day
EMOM 6 minutes
Complete 2 Hang Power Cleans (60-75%)
EMOM 6 minutes
Complete 1 Hang Power Clean + Hang Clean+ FS (75-85% of PC)

then
12 minute amrap
7 pullups
7 boxjumps
14 KBS AHAP
Prowler

Post your scores to the Whiteboard.

Comments