Just a reminder that we will be closed on Tuesday, Jan 1.
We will return to our regular schedule on Wednesday, Jan 2.
This will be the LAST workout of the year. We will be opened ONLY at 9 and 10 today.
I would just like to say thank you, everyone, for making 2012 such a great year.
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Good Luck!
On Jan 7th, 2013, Carlsbad CrossFit will be hosting a 60-Day nutrition challenge.
Purpose of the challenge:
To entice you to make a positive change in your nutrition habits by committing to a community-driven, SMART goal setting, and simple challenge.
How does it work?
1. Watch the videos.
2. Choose a diet: Zone, Paleo, a combination of the two, or ANY nutrition goals that fit your needs.
3. Sign up. Sign up from Wed, Jan 2, 2013 through Friday, Jan 11, 2013.
4. Pay $30. You will receive a T-Shirt for participating and be eligible for a prize. See below for more details on how to win.
5. Take initial photo and measurements. (More details to follow)
Guidelines:
Commit to the challenge and stick with it.
Take initial photo, measurements.
Complete initial workouts. (More details to follow)
Submit weekly progress reports. (More details to follow)
You do not have to be 100% strict to participate. However, we suggest you minimize your “cheats” as much as possible to achieve maximum results and benefits.
Prizes:
We will award four winners based on the following:
1. Most strict adherence (To be determined by Coaches based on weekly progress reports)
2. Most improved body composition results (will be based off of percentage of inches lost from measurements)
3. Best workout result improvements
4. Best overall (a combination on all three of the above)
Stay tuned for the prizes.
Note: You do not have to pay $30 to participate in the challenge. However you will not receive a T-Shirt or be eligible for a prize. (Sorry this is not a for-profit event, we are using the entry money for the prizes and t-shirts).
Carlsbad CrossFit Zone info from Rick Gonzalez on Vimeo.
Carlsbad CrossFit Paleo Diet from Rick Gonzalez on Vimeo.
Push/Split Jerk
1 Rep Max
5 Rounds
6 Push Jerk 135/95
20 Straight Leg Sit-Ups
Rest
For today’s buy in we are going to perform a 1 rep max Push/Split Jerk.
To perform a push jerk: Start with your barbell in the rack position (pressing rack… so elbow down, yet slightly in front of the bar). Feet directly under your hips. Dip into a partial squat (only use your knees to dip down). When you dip your ankles, hips and shoulders should remain in line with each other. This is to ensure the bar stays directly over your point of support. Once you reach depth, immediately drive upward. Once the bar is off of your shoulders, push yourself underneath the bar and land in a partial squat with arms fully extended overhead. Stand to finish.
To perform a split jerk: Start with feet under the hips and bar in the rack position. Dip slightly and drive the bar up. As the bar leaves your shoulders, push yourself under the bar and catch the bar in the split position with arms fully extended.
To find the split position: Lunge forward with your strong foot forward. On your front foot ensure your knee is directly over the ankle. On the rear foot ensure your toes are flat on the ground. The rear knee should be directly under your hips. Spread your legs out slightly (shoulder width apart). Raise your knee off of the ground slightly, and flare both heels away from your body. This is the split position.
For the workout we are going to perform a 5 round couplet. We will perform a push or split jerk and straight leg sit-ups. A straight leg sit-up is performed with an abmat, and feet touching the wall. You will reach back until your hands touch the ground behind you, and with legs straight, you will sit-up and touch your toes.
For the cash-out we will rest.
Strict Pull-Ups
40 Reps to 60 Reps.
AMRAP 12 Minutes
200M Run
6 Handstand Push-Ups
9 Pull-Ups
Muscle-Up Negatives
From the support position on top of the rings, slowly lower yourself to underneath the rings and try to hold a false grip.
Perform at least 5-10 reps.
For the buy in we are going to perform strict pull-ups. We will perform 40 reps. Partition anyway necessary. If you are particularly good at pull-ups… perform 60 reps. Use any grip.
For today’s workout we are going to perform a 12 minute triplet. We will perform a 200M Run, 6 Handstand Push-Ups and 9 Pull-Ups. The goal is to cycle through the handstand push-ups and pull-ups without breaking. Obviously, as you fatigue you may find it only possible to perform a few reps. In that case… break the sets up in 3 with minimal rest. Practice defining your recovery periods.
The other day, during Filthy Fifty, Ted destroyed the workout. When asked how he performed the wall balls and burpees so quickly, he mentioned that he partitioned the rest. He was always able to perform a set amount… like 5 with just a few seconds of rest. This method worked much better than my method of sitting on the medicine ball.
For the cash-out we are going to practice Muscle-Up negatives. Start from the supporting position at the top of the rings. Slowly lower yourself down into the bottom of a ring dip, then holding on tight and maintaining a false grip, try to lower under the rings to full extension.
Front Squat
3 RM
5 Rounds:
5 Hang Power Cleans 135/95
5 Front Squats 135/95
20 Push-Ups
Plank on Rings 1 Minute
Today we return to our regular scheduled programming.
For our buy in we are going to perform the front squat. We are going to attempt a 3 rep max.
Front Squat technique: To perform a front squat we are going to start by placing the barbell in the rack at a position just lower than the shoulders. We will walk up to the bar, and place the barbell across our shoulders. We will then place our hands on the barbell so they are just outside of our shoulders. Drive your elbows up so they are parallel to the ground. You can roll the bar onto the fingertips to achieve this elbow position. Place your feet underneath your hips, tighten your bell and your butt, and stand and take two small steps backwards.
From here, place your feet so they are shoulder width apart. Your toe angle will be determined by your hip flexibility, but we are arming for 15-30 degrees pointed outside. Keeping your elbows, and chest up, send your butt back. This is important… always initiate the squat by sending your butt back first. You can soften the knees, but do not bend them yet. Let your butt drive back and down. As you descend, drive your knees out. Try to keep your torso vertical. The bottom position is when your hip is below your knees.
Once you reach the bottom immediately drive up. It is common for the hips to drive up, while the chest stays in the same position. This will cause a lot of torque on your lower back. No bueno. Think about driving your chest and hips up at the same time. Hips and knees should be fully extended at the top position.
For the workout we are going to perform a simple 5 round triplet. This workout consists of hang power cleans, front squats and push-ups. For a good hang power clean, it will require triple extension, which is ankle, knee and hip extension, which requires your entire lower body to work together to provide the necessary force on the barbell. The front squat will require use of the same groups of muscles, but working a bit differently. The hang power clean is a compound pulling movement, and the front squat is a compound pushing movement – which means, you shouldn’t be too fatigued to transition well between one and the other.
Regardless of how the front squats and hang power cleans make your legs feel… I imagine the push-ups will do the most damage.
For the cash-out we will spend at least 1 minute in a plank position on the rings.
Today we are only open at 9 and 10.
Buy In:
Power Clean tech
WOD:
AMRAP 10
3 Power Cleans
6 Burpees
For the buy in we are going to work on power clean technique.
For the workout we are going to perform a 10 minute couplet. I want the weight on this workout to be as heavy as you can for 3 reps.
We at C2 would like to wish everyone a Merry Christmas. We hope you are having a wonderful holiday and enjoying good times with friends, family and food.
Please enjoy yourselves now, because we will be holding a New Years Nutrition Challenge starting on January 7th, 2013.
Details will follow in the next couple of weeks. Let us know if you are interested.
Also, don’t forget we will be opened at 9 and 10 on December 26th.
Merry Christmas Eve everyone!
Today we will be opened at 9A.M. and 10A.M. for a special workout. Don’t worry, we are not performing 12 Days of Christmas… but we ARE performing a workout that is notorious around the CrossFit community.
We ask that you perform your own warm-up, and perform at least a couplet of reps of each exercise prior to starting.
Filthy Fifty
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 36lbs/26lb
50 steps Walking Lunge
50 Knees to Elbow
50 Push-Press 45/35
50 Back Extensions (Since we do not have enough GHD’s, we will scale with a Good Morning with a barbell)
50 Wall Ball Shots 20/14
50 Burpees
50 Double Unders
Ok. A few quick notes.
-This workout is considered a chipper. That means you will perform all reps at a particular exercise before transitioning to the next exercise.
-Due to class size, we will either stagger start times by 1 minute OR if someone is on a piece of equipment, you can move to the next exercise and come back to the one you missed.
-Traditionally the Filthy Fifty asks for Back Extensions performed on the GHD apparatus, however, since we only have 1, we will substitute with Good Mornings.
-To set the height for the jumping pull-ups, start by setting a box or a stack of plates underneath the pull-up bar. Raise your arms, and the bar should be set at the middle of the forearm. To perform a jumping pull-up, grab the pull-up bar and bend your knees with your arms fully extended underneath the bar. Jump and push yourself back down.
-Please warm-up on your own and perform a couplet of reps of each exercise. We would like to get starting as soon as possible. This workout can take awhile.
AMRAP 12 Minutes
