WOD

Endurance Class- 8am

3min as many Cals as possible on Rower

-rest 2min-

2min as many Cals as possible on Rower

-rest 2min-

1min as many Cals as possible on Rower

-rest 3min-

3 Rounds total

 

Today’s Workout

Conditioning

• In teams of 2 for time, complete the following:
  • 3k Row- WITH Death by Burpees

*Every minute on the minute, Partner who is rowing must come off the rower and complete a burpee. Ex: Min 1= 1 burpee, Min 2= 2 burpees, Min 3= 3 burpees. One partner will be doing all of the ODD burpees and one partner will be doing all of the EVEN burpees. Partner MAY NOT start rowing until partner is finished their burpees. 

Today’s Workout

Strength/Skill:

• EMOM12
  • Odd Min- 2 OHS (Build)
  • Even Min- 5 High Box Jumps (30/24′) *Increase height each round if possible*

Conditioning

• For Time:
  • 50 Pull ups
  • 50 Wallballs (20/14#)
  • 50 Toes to Bar
  • 50 KB Swings (53/35#)

 

Today I had the opportunity to watch the first day of the CrossFit Games. Athletes started the day off at 7AM at Hermosa Beach with a swim and paddle board workout. The time cap was 55 minutes if that gives you any idea on how difficult it was. Not even 6 hours later, athletes met at the Stub Hub center to battle the “Sandbag 2015” event. This is as functional as it gets. Athletes carrying 50 and 70+ lb sandbags up and down stairs, up and over walls, wheel barreling them, etc. I was sweating watching them. Watching these events makes you realize the difference between CrossFit as a sport, and CrossFit as a workout. Which do you do it for? 

 

Today’s Workout

• Warm up + Snatch Review 

Conditioning:

Minutes 0:00-10:00

• 5 rounds of: 200m Run + 5 Power Snatches (135/95#)

Minutes 10:00-20:00

• 5 rounds of: 50 Double Unders + 5 Clean and Jerks (185/125#)

Minutes 20:00-30:00

• AMRAP: 10 cal row, :30 rest 

 

*Score is each individual time per workout and then rounds on the final AMRAP. Good luck. 

 

Today is the start of the 2015 Reebok CrossFit Games. For those of you familiar with the CrossFit Games, you know how exciting a time this can be for competitive crossfitters. Back in March, our gym competed in the 2015 CrossFit Open which was the first stage of the CrossFit Games. Following the Open, only 20 males and 20 females from each respective “Super Region”, advanced to Regionals. For three grueling days, these athletes battled through numerous workouts to fight for an invitation to the CrossFit Games. Out of 20 males and 20 females, only 5 each were invited. And now, they have the opportunity to fight for the title “Fittest on Earth”. If you are unfamiliar with the CrossFit Games, you have a chance to watch LIVE on ESPN this Friday, Saturday and Sunday. Schedule of events can be found HERE.

 

Today’s Workout

Strength

• Find your 1RM Clean (full)

Conditioning

• 5-4-3-2-1 For Time
  • Squat clean @80% of 1RM
  • Rope climb

 

Tomorrow is the start of the 2015 Reebok CrossFit Games. For those of you familiar with the CrossFit Games, you know how exciting a time this can be for competitive crossfitters. Back in March, our gym competed in the 2015 CrossFit Open which was the first stage of the CrossFit Games. Following the Open, only 20 males and 20 females from each respective “Super Region”, advanced to Regionals. For three grueling days, these athletes battled through numerous workouts to fight for an invitation to the CrossFit Games. Out of 20 males and 20 females, only 5 each were invited. And now, they have the opportunity to fight for the title “Fittest on Earth”. If you are unfamiliar with the CrossFit Games, you have a chance to watch LIVE on ESPN this Friday, Saturday and Sunday. Schedule of events can be found here.

 

Today’s Workout

Skill:

• 5 Rounds NOT for time:
  • :20 HS Hold
  • 10 Shoulder touches
  • 10 Hollow body rocks

*Make this as difficult as possible. If you can easily hold :20 on the wall, challenge yourself to try freestanding HS holds with minimal movement. 

Conditioning:

• AMRAP12:
  • 400m Run
  • 8 Burpees
  • Max unbroken HSPU (CRX= Strict HSPU) *every time you come off the wall, back out for another 400m run + 8 burpees*
• Score= total HSPU

3rd annual CrossFit for a Cause is Sunday, Aug. 2nd at Bar A. Teams registered after TODAY will not be guaranteed an event tee-shirt. For more information and registration, click HERE.

Today’s Workout

Strength

• Primary:
  • 5×7 Backsquat @75% of 1RM
• Accessory:
  • 3×10 Bulgarian Split squats (ea leg)
  • 100 Jumping lunges total (CRX= with dumbbells, you choose weight)

Good luck to our CFSE athletes competing at the Annual Warrior Challenge on the beach today. If you are around, be sure to go support them!

 

Today’s Workout

Endurance Class- 8am

1×800 rest:work 1:1 
2×400 rest:work 1:1 
4×200 rest:work 2:1 
6×100 rest:work 2:1 
Rest 3min
3min max distance hypoxic run
Hypoxic running = running effort can only be performed with breath held

*Borrowed from athletecell.com*

 

Speakeasy Workout of the Day- 9am and 10am

Teams of 3, AMRAP18:

• Pace Setter (Partner 1)= 300m medball run (20/14)
• Partner 2= AMRAP:
  • 2 Rope Climbs (Sx= 12 Ring Rows)
  • 8 Toes to Bar
  • 10 Air Squats
• Partner 3= Rest

*Pace Setter – AMRAP – Rest — This is the order you will follow. Pick up where your partner left off. 

**IMMEDIATELY following the 18 minute AMRAP- As a team, complete 150 wallballs for time

Additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

 

Today’s Workout

Strength

• Deadlift 5×5 @70% of 1RM

Conditioning

• Open Workout 14.1
  • Complete as many reps as possible in 10 minutes of:
    • 30 Double Unders
    • 15 Power Snatches (75/55#)

 

Additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

 

Today’s Workout

Conditioning

• EMOM21
  • 1st min- 10 Burpees
  • 2nd min- 3 Backsquats (start at 70% and build)
  • 3rd min- 15 Hollowbody rocks 

*Max burpees on final round*

 

Finisher

• 2min couch stretch each leg

There have been several inquiries about staying before/after classes to work on skills, or to sharpen up your Oly lifting. While we are always trying to support you guys in wanting to be better and doing whatever it takes to get better, some times these things can be an inconvenience to classes that may be going on. We offer a Barbell Club class that is designed specifically for Oly lifts, and we have a 2 hour Open Gym slot on Sundays. However…because Rob and I love you guys just so much, we are going to offer 2 additional Open Gym time slots. These time slots are only available to those athletes that have an unlimited membership AND are doing the Speakeasy Workout of the Day during a regular class time that day. If these time slots begin to get abused by members that cannot follow the rules, they will no longer be available. Here are the additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

Tuesday night Barbell Club will be cancelled for the time being while our CFSE Teens program is running.

Thank you,

Rob and Emmy

 

Today’s Workout

Test:

• 2 Mile Time Trial

 

Conditioning Part 2:

For Time

• 400m double KB OH Carry (you choose the weight)
  • *12 KB Swings every time you drop*