CrossFit East County WOD

WOD Monday 7/13/2009

For Time:

30 KB Swings (53#/35#)

5 HSPU

30 SDLHP (75#/55#)

5 HSPU

30 Pull-Ups ( Every 5th one you must get over the bar and face the other direction for the next 5 P/U)

5 HSPU

30 Clean and Jerk (135#/95#)

Post Time to Comments.

Reminders:  The July Flexibility Series continues tomorrow at 11am.  Improve your CrossFit performance by increasing your flexibility.  Also, the Olympic Lift Skill Work class is every Wednesday at 11am and our Go Heavy days are Saturday at 11am.  Improving your Olympic lifts will improve your performance in everything else that you do here at CFEC as well as any of your other sporting activities, so take advantage of these classes often.

Thank you to everyone that came to the 9am Free Sunday Class.  We welcomed 4 brand new athletes, Randy, Luc, Mel and Gabriel, it was nice to meet you, fun having you here, and we all hope to see you again soon!  Thank you to our fabulously friendly CFEC family for helping out and making them feel at home.

WOD Sunday 07/12/09

Once again Sunday's workout will be a surprise to all who attend the Free Class at 9am.

Be sure to bring your enthusiasm, desire, determination and big smile. We'll see you in the morning.

WOD Saturday 07/11/09

For time:

400m Run
20 DB Clean & Jerk (35#/25#)
300m Run
40 Wall Ball (20#/16#)
200m Run
20 Burpees
100m Walking Lunges

Post times to comments.

You often hear the phrase "the perfect push-up", here is a photo of Rebecca executing one.  One long, straight, beautiful, rigid line from her head to her heals, all the way up AND all the way down.  Nice job Rebecca!

WOD Friday 7/10/2009

In honor of one of favorite clients, Kim Dibble. Happy Birthday Kim.

4 Rounds For Time

440m Run

44 Split Squat Jumps

44 Push-Ups

44 Sit-Ups

Post Time to Comments.

We had a visit today at the gym from Kraig Palmer. If you remember, Kraig left San Diego to head to the California High Patrol Academy in Sacramento back in May. They let have a 4 day leave this weekend and what's the first things he does?  He calls up his trainer, Jason, to see about getting in a workout. Jason let's him pick up where he left off 6 weeks ago. It was good to see Kraig hitting hard once again and by looking at him, he looks very fit. Welcome back, Kraig. Enjoy your stay for as long as you can.

WOD Thursday 7/09/2009

WOD

5,3,3,2,1,1,1

Deadlift

Find Your Max Load.

Then...

3 Rounds For Time.

10 Wall Ball  (20#/16#)

12 Box Jumps (24"/20")

22 Double Unders

Post Times to Comments

Trivia: Can you guess who left this behind?

We have all found ourselves spent, on the floor after an all out effort. Once we stand we leave behind a sweat angel. I get to see them all day long. I want you to guess whose sweat angel is below in the picture. Remember, we have 5 to 6 classes a day. So, think about those classes which you do not attend. Post your guess to comments. Good luck.

WOD Wednesday 7/08/2009

" Justin"

3 Rounds for time:

20 Power Snatches (75#/45#)

20 Over Head squats (Same Wt.)

5 Muscle Ups

Then...

2 Rounds for time:

72 Squats

36 Burpees

36 Wall Jumps

Post Times to Comments.

Today's WOD are honoring 2 of CFEC's best.  First, we are honoring one of our military's finest, Justin Bourque. He is leaving us to serve our nation in Afghanistan. He has been at CrossFit East County for almost a year and has made great improvements in his all around fitness. His performance has gotten closer to the top of the daily WOD's over the past 3 months as he was preparing for his deployment. Over all of these accomplishments, Justin is a great guy. Very kind, thoughtful and always willing to help out in our facility. We all wish him well and a quick return home. This workout is for you, Justin.

The second WOD is for Pete St. John, who is turning 36 years old today. So, we've got our 36 rep scheme in Pete's honor. HAPPY BIRTHDAY, PETE !

 

WOD Tuesday 7/07/2009

"Running Grace"

For Time:

1 Mile Run

30 Clean and Jerk (135#/95#)

1 Mile Run

Post Time to Comments.

compare to 07/09/08.

Review: Range of Motion

By Paul Flores

As most of you have heard by now is the lecture by your coaches that we want "consistency before intensity." What that truly means is finding your range of motion for any one movement before being introduced to any external load. For some, this has been a long road to conquer.

When it comes to a movement like the squat, the road to consistency can be very uncomfortable. Most new comers to Crossfit have what we call an "immature squat." The firing off of the muscles in proper sequence to achieve the full range of motion has to be taught and practiced in order to acheive a "mature squat." Sometimes practiced over and over again.

Scott was someone who had a very immature squat when he started CrossFitting a year ago. Very tight hip muscles would not allow Scott to get to the bottom of the squat without a lot of pain and discomfort. With a lot of practice and consistency, he has won out on a proper squat position. Not only that, he has brought up a ton of intensity as well. Note pictures below. That's his lovely wife, Monica, showing great range of motion too.

WOD Monday 7/06/2009

Back Squat

5,3,3,2,2,1,1

Use this rep scheme to get a good warm-up before you go for max load.

Then...

3 Rounds for Time:

10 KB Swings (53#/35#)

10 Thrusters (95#/65#)

10 C T B Pull-Ups

( Chest To Bar)

Thanks again for all who showed up for the Free Sunday Class. With it being a holiday weekend, we weren't sure what the turn was going to be. With 19 people showing up, Teshina had it all under control. Thanks for helping out Dave, Tina and all the other "mentors" who were there.  If there continues to be a larger than normal turn out for the 9 o'clock Sunday class, we will be happy to add another class at 10 o'clock for members only. So, I'll keep you posted.  Get some rest now, because this week promises to bring a fresh big can of whupa*@.

3..2..1..Go!

WOD Sunday 7/05/2009

Sunday's workout will be a surprise to all who attend the Free Sunday Class.

Be sure to bring your enthusiasm, desire, determination and big smile. We'll see you in the morning.

VACATION TIME

By Paul Flores

Summer's here and the time has come to partake in the great American ritual of spending some time together as a family on vacation. It always feel good to "down shift" ourselves a little and retreat from the daily grind. Sometimes when we take some time off, we fall out of our usual habits. Getting the kids off to school, the trip to the coffee house, the hour at the gym, the focused diet.... the list goes on. Just because we go on vacation doesn't mean that all of the healthy habits we've fought for the past months need to fly out the window. Remember we're CrossFitters. We don't need to spend a large amount of time or a lot of equipment to maintain our fitness. Remember Dr. Izumi Tabata.  His study on short bouts of work intervals, followed by short periods of rest, are implemented by CrossFit quite extensively. This is stuff you can do anywhere.

My point is, don't let the two weeks you're on vacation go without spending a little time training. Our very own Head Trainer, Lisa, will be on vacation with her son. You know she won't go anywhere that doesn't have an affiliate within a 2 mile radius from where she is staying. She's no different than any of you. Wait....  No, really, she wants to keep a certain level of fitness while she's on vacation, as not to feel as though she's been gone forever when she gets back to her normal routine. Heck, Janie got busted by her boat captain doing push-ups on the side of the boat when she went on her vacation. Ed had someone break his jump rope while he was on his cruise ship. He was doing a lap around the ship and some guy was trying to show off to his kid how good he could jump rope. 1 and 1/2 revolutions later...SNAP.  There are others on vacation who make sure they get a workout in. Join in on the fun. It will make the return to "reality" a little less....painful

3...2...1...GO!

WOD Saturday 07/04/09

Happy 4th of July!

"Hokey Pokey"

Complete 30 reps of the following for time with a 95#/65# bar

1 Rep = Squat Clean, put your right foot in (forward lunge right leg), take your right foot out, put your left foot in (forward lunge left leg), take your left foot out, and do a Thruster...And that's what it's all about!

Thanks to CrossFit Oahu for the inspiration for this WOD.