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ben

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Class on Sunday will be closed due to scheduling conflicts. Thank you and please get out and enjoy some of that Newport Sunshine

The joy of failure
to the agony of success.

a Day early but how about a little Throwback to this year’s Open where Lanie under the watchful eye of Katrina managed to PR multiple times with her snatch. In addition, The Open saw her try and succeed at her first and 15th pull up and also used weights she had not been willing to attempt prior. Congratulations you rock star.

Keep up the great work, do not be afraid to get outside of what you think you are capable

Apologies for the quality of the bottom photo I was too busy cheering and missing the proud moment.

WOrkout of the Day
4 rounds not for time
100m Single Arm Farmer Carry (50/50m)
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold
3-5 Strict Pull Ups (add weight if you can, work negative if you do not have pull ups)

5 rounds
10 Single Arm Db Clean (5/5) [Build over the course of the 5 sets)
Max Rep True Push Ups
30 yd Shuttle (5-10-15)
rest as needed
Score total push ups

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The newly revised Heroin for the ages Wonder Woman has returned and with a fiercely athletic persona. During the filming of her action packed film she was asked about her physique to which she applied the above. You got to appreciate that.

Workout of the Day
AMRAP 12 minutes
21 double unders
15 Hollow Rocks
9 Sumo Deadlifts (starting weight 50-60kg, 35-45kg)
* Add 5-10 kg to each additional set on SDL

then not for time
4-5 sets
10/10 Single Arm Press From Bottom Lunge or Seated
10 Ring Rows

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A huge Congratulations to Katrina and Gegi who took Third place behind a team with former Regional and Games athletes. We are all super proud of you both for always getting out of your comfort zones and continually pushing yourselves.

Are you interested in taking the next steps in your fitness journey? We are currently working on some templates that will help you take it above and beyond your hourly class. This will help with body comp, performance and recovery. Let us know.

Workout of the Day
Back Squat Every :90
5×2 (@last week’s weight plus)

27-21-15-9
KBS (Russian)
Wall Balls
Calorie Row/ Bike *21-18-15-9

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Friday Is finally here and almost gone. Sincere apologies for the delayed posts this week, we will back on schedule beginning Monday.

Tomorrow Katrina and Gegi will be taking the competitive stage once again at the Guns and Hoses Comp in Anaheim. The event is in its third year of which we have had dynamic duos in all. If you have time to come support it would be greatly appreciated. The venue itself is pretty cool in the sense that takes place at the Center Street Promenade in Anaheim. Adjacent to the competition floor are coffee shops (the Gypsy Den) and a couple restaurants/ bars that you can almost watch everything from. So what could be better than watching some Balboans compete while drinking a nice frosty beverage. Hope to see everyone there. Oh also there is a rumor that I will be jumping the ring as well.

Heat times are as follows.
Katrina and Gegi: 9:22, 11:50, 3:10
Ben And J.P’s Boyfriend: 9:21, 12:00, 2:53

Workout of the Day
Warm Up:
“500 m row
3 x Cindy

5-4-3-2-1
Single Arm DB Thruster (each arm)
:20 Hollow Hold

Then with a partner complete
400m Run (together)
80 Stoh (60%/50% of BW)
400m Run
60 Burpees over Bar
400m Run
60 Back Squats (100%/ 80-90% BW)

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The Snatch is awesome but with all its awesomeness comes a whole lot of technical movement of which requires practice, consistency and structural mobility/flexibility. The Open was just a friendly reminder of the few movements we tend to neglect in here for whatever reason.

Over the next year our goal is to make everyone more proficient as well as capable to accomplish anything that life throws at them. Whether that is in the gym or outside of it, lifting weights should improve quality and challenge your conventional practice.

Workout of the Day
3x Burgener Warm Up (PVC, PVC, Barbell
4 Armadillos

10 rounds for load
3 Power Snatch
Prowler
*rest as needed between sets

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Its that time of year again. The Open is over and now it is onto the local competition scene. This coming weekend the dynamic duo of Katrina and Gegi will be taking to the competition streets of the Anaheim Packing District for the 3rd Annual Guns and Hoses competition.

Saturday April 8th. At the Center Street Promenade in Anaheim. As we get the heat times we will be sure to post

The 3rd Annual APA Guns N Hoses Fitness Competition is designed to test our athletes in a wide range of fitness challenges. Each workout will test athletes in combinations of cardiovascular, strength, power, endurance and general physical ability. Each team will compete in three WOD’s (Workout of the Day) to be announced prior to the event.

All proceeds of this event will benefit the Anaheim Police Survivors’ and Scholarship Fund (S&S Fund). The objectives and purposes of the fund is to: assist the immediate families of officers injured or killed in the line of duty; provide college scholarships to students entering college; and, memorialize police officers killed in the line of duty.  The S&S Fund is recognized by the Internal Revenue Service as a 501(c)(3) charitable organization, Federal Tax ID #95-3493593.

Workout of the Day
Back Squat 5×3 (Add to last week if possible)

EMOM x 12
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Power clean (135/95#)
**score total pc

FriYAY

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What do strength, mobility, flexibility and stability have in common?

The improvement of all the above will have a symbiotic relation with the others and ultimately make your life more pleasant to live. Make you harder to kill. Improve your personal life, wink wink. and bottom line make you generally more awesome.

but the greatest connection is that they are a life long process. They can be constantly improved and just as quickly can decline. With that in mind remember that any lack of these attributes is not a life sentence and can simply be improved by taking one step forward.

Workout of the Day

In partners Complete AMRAP 25 minutes
“Fran”
21-15-9
Thrusters (#95/#65)
Pull Ups
then “Dianne”
21-15-9
Deadlift (#225/#135)
HSPU*

*Scales for HSPU-
-HSPU on Box
-Seated DB Press (Challenging Weight, shouldnt be able to do more than 10 at a time)

Then SHOE CHALLENGE
2:00 Calories Assault Bike
2:00 Rest/Recover
2:00 Burpees

Fea

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There are some ordinary people out there in the world who have chosen to do extraordinary things. When you remove fear and find your calm how much can you, we accomplish.

“After a biking accident, Finnish free diver Johanna Nordblad nearly lost her leg to necrosis. As part of her treatment, she began free diving under the freezing Arctic ice. The pain was agony when she first started; now she holds a world record for the sport she grew to love. British director Ian Derry joined her on a dive in this short documentary for an experience he describes as “literally breathtaking.”

Under the Ice she describes an alien world, “Under the ice you need total control of the place and the time and to trust yourself completely. When you can do all that you can find a different world…”

There are remarkable things to be had with the right mindset

Workout of the Day
50-40-30-20-10
Double Unders
Hollow Rocks
Perform 15 Kb SumoDeadlifts between each round

Spend time on recovery

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Carey showing us all how to pull heavy and smile because the weight is so lite!!

Workout of the Day
a] In teams of 3
Complete AMRAP 22:00
100 calories Row or Assault Bike
40 Power Cleans (#135/#85)
[Add weight each round of 40 PC if possible]

b] Accessory Work
3-4x 10 Turkish Sit Ups
3-5 Strict Chin Ups with controlled Negative
5-10 Dips

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we have got the shoes..well two pair to be specific.

Would you like to win these size 11 men’s and size 7 women’s? Well let me tell you how.
Step 1: Tell a coach that you are interested and maybe try them on.
Step 2: Get ready to battle.
Step 3: 2:00 Max Effort Calories on the Assault Bike. Rest 2:00, then Max Effort Burpees 2:00
-Tally up calories and burpees.. Winner takes all

Workout of the Day
Every 2:00 x 5
Back Squat x 3 (Add 5kg to last week)

EMOM x 15
1- :30 ME Row
2- 15 KBS
3- 8-12 Burpees