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Friday’s WOD 6/01/12

Posted May 31, 2012 By Gonzo

Buy In:

Tami kicking a frog stand

Attempt a max height box jump

WOD:

AMRAP 12 MIN

6 Pull-Ups

9 Toes to Bar

12 Box Jumps 20/16

Cash-Out:

2 sets of:
Max Plank hold on rings with feet elevated

For today’s buy in, we are going to attempt a max height box jump.  We worked our hips and legs a little this week, so let’s see if we are recovered enough to get a personal record, or find a number so we can set as a new goal.

For the workout we are doing a 12 minute triplet.  This should be a fast workout.  I expect the challenge may be getting too winded from the transition between exercises, or your grip to wear after a few sets.  Remember to make the pull-ups efficient by keeping a tight hollow body and initiate the movement from the shoulders.  You should keep the same hollow position for the box jumps with a soft landing and a quick rebound from the box and the ground.

For the cash out we are going to attempt 2 sets of a max plank hold on the rings.  Set the rings at a height just above the ground.  Place your feet on a box (any height).  Hold a plank for a max hold.  Repeat.  The plank ends when your body can no longer hold the plank or your hands shake uncontrollably.

Results

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Grand Opening!!!

Posted May 31, 2012 By Lindsay

Join us for our Grand Opening Event this weekend, June 3rd from 11am – 3pm. We will be providing food, water, WOD’s and of course FUN! WOD’s will run from 12noon – 2pm. For safety reasons each workout will be capped at 10 athletes. We will announce the WOD’s on Sunday and you will be able to sign up for your WOD of choice (working out is optional). Food will be served from 1pm – 2pm. Please remember that this is a BYOB event and bring your own lawn chair! You can RSVP on Facebook , e-mail, text, or tell us in person so that we can accommodate everyone. We hope to see you there!

Because of our Grand Opening Celebration, our regularly scheduled classes are cancelled this Sunday only!!!

 

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Thursday’s WOD 5/31/12

Posted May 30, 2012 By Gonzo

Buy In:

Press 3, 5, 7

WOD:

5 Rounds for Time:

30 Double Unders

10 Ring Dips

Cash-Out:

Planche with Knees on Elbows

 

For today’s buy in we are going to perform a Press.  The press is a great raw strength exercise for developing shoulder strength.  The movement is performed by standing with the bar in the rack position (bar placed across the shoulders, elbows down and slightly in front of the bar)   With a tight midsection, press the bar overhead with arms locked out.  There will be no movement from a leg or hip drive to lift this weight.   You will perform a 3 rep, 5 rep, or 7 rep max.

For the workout we are going to perform 5 rounds of 30 double unders and 10 ring dips.  The purpose of this workout is to focus on the dynamic stability and movement of the ring dip while your heart rate is elevated.  For some of us, double unders can fatigue the shoulders, which will affect the ring dips.  To be honest, the double under is most efficiently performed with little shoulder movement and a quick turn of the wrist.  Poor technique will make this workout harder than it should be.

For the cash out we are going to attempt a “Frog Stand” or a Planche with the knees on the elbows.  A Planche is a gymnastic stability movement.  This movement can be performed on the rings, parallettes or the floor.

 

Results

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Wednesday 5/30/12

Posted May 29, 2012 By Gonzo

Buy In:

Thanks for joining us for the Schmalls WOD!

Sumo Deadlift 3-5-7

WOD:

3 Rounds for time:

30 Wallball 20/16lbs

30 Sumo Deadlift High Pull 75/45lbs

Cash-Out:

Handstand Holds/Walks

 

For today’s buy in we are going to perform a sumo deadlift.  We are going to attempt a 3, 5 or 7 rep max with a deadlift in the sumo stance.   The sumo stance is similar to standard deadlift, except the feet are wider than shoulder width, and the hands are placed on the bar inside of the legs.  This movement places more emphasis on the hips as opposed to the lower back.

For the workout we are going to perform a short couplet with wallballs and sumo deadlift high pulls.  The sumo deadlift high pull sets up in the same stance as the sumo deadlift.  The athlete will drive upward with the hips violently causing the light bar to travel up, close to the body.  The arms will pull high and to the outside to keep the bar close, and finish with the bar near the chin and the elbows above the bar.

For our cashout we are going to play with or learn how to perform handstand holds and walks.

Results

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Tuesday 5/29/12

Posted May 28, 2012 By Gonzo

Buy In:

Strict Pull-Up Volume Training

2 or 3 on the minute, every minute for 10 minutes.

WOD:

AMRAP 10 MIN

9 Deadlifts @ 135/95

6 Hang Power Cleans

3 Thrusters

Cash-Out:

L-Sit on Rings

 

For today’s buy in we are going to play with some volume training with strict pull-ups.  If you can do over 10 strict pull-ups, shoot for 3 on the minute every minue.  If you have do less than 10, then stick with 2 on the minute every minute.  If you are using a band, perform 3 on the minute every minute.

This workout is a to complete as many rounds as possible in 10 minutes of a triplet of deadlifts, hang power cleans, and thrusters.  Pick a load that is light enough to easily transition between each exercise without setting the bar down.  The only rest should happen after the set is complete.

For our cash-out, we will spend a few minutes working on L-Sits on the rings or parallettes.

 Results

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Monday’s WOD 5/28/12

Posted May 27, 2012 By Gonzo

Memorial Day WOD. We will be running a 9am and 10am class only today.

Today we honor a fallen Marine.

WOD:

“Schmalls”

800M Run

then

2 Rounds:

50 Burpees

40 Pull-Ups

30 Pistol Squats

20 Kettlebell Swings

10 Handstand Pushups

End with an 800M

 

We would like to take the time today to focus on a memorial day WOD to honor a fallen Marine.  This workout is considered a “Hero WOD”.  A hero WOD is designed to honor a fallen service member by completing a workout which is usually longer, heavier, or just tougher than you are use to.  Justin Schmalstieg was a member of Oceanside CrossFit, an EOD Marine and a loving husband to Oceanside CrossFit trainer Ann Schmalstieg.  We are performing this workout to honor the memory of Justin… thank you for your service.

Here is an excerpt from Oceanside CrossFit in regards to the creation of this workout:

Come join us for our first Hero WOD in honor of Justin Schmalstieg. This WOD was orchestrated by Ann and her brother John Schneider owner of Three Rivers CrossFit in Pittsburgh Pennsylvania. These elements were not just randomly thrown together in order to kick your booty (however, I promise they will) but each one has a special meaning behind it.

In Ann’s own words

Burpees: We would do a burpee challenge when he was deployed in order to “work out together.” Up to 90 and back down; he was pretty good in Iraq with staying on top of things while I would end up doing a bunch at a time (800 one day)

Pull ups: Because he’s Justin

Pistol Squats: When we started xfitting together ( I started before him) one of the WODs involved an insane # of pistol squats, which put me in the lead at first, but then he got used to them and we ended up finishing neck and neck… I don’t remember who won – how convenient ;-)

Heavy KB: When he first got out to Cali and we were putting together some home gym equipment for his place, making pvc paralettes and filling those big yoga balls with water ( a horrible task), then Justin took me out to Play-It-gain to pick out a kettlebell to keep at the house, which, to me is more meaningful than a guy suggesting his girl keep her toothbrush at his place (yes crossfit has brainwashed me).

HSPU: Again, because he’s Justin

800m runs: I think anyone could tell by looking at him that he did cross country and track in high school.

Results

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Sunday 5/27/12

Posted May 27, 2012 By Gonzo

Today is Open Gym/Fundamentals at 11.  And Open Gym at 12.

Last week Lindsay wrote a great post on goal setting and how it applies to Carlsbad CrossFit.  A few of us have written our goals and posted them for all to see.  We have already started seeing progress in the gym!  Coach Lindsay got a personal record on her Split Jerk at 115lbs.  This is a 20lb personal record from her last total.  Her goal is to hit a 135lb Clean and Jerk by the years end.  Lindsay is also extremely close to hitting a muscle-up, a feat which seemed impossible a few months ago.  Coach Chris H. has always wanted to perform a strict muscle-up, which he easily completed in the gym the other day.

Some of us have casually listed our goals, like you have seen on the website.  Others, like Coaches Britt and Kip, have sat down and spent hours listing their goals.  Whatever the method, the end state is the same, to improve our fitness and make ourselves better today than we were yesterday.

In the meantime, Coach Catina has made a “SMART” board for our goals.  In the office, for all to see, you will find your name and a blank sheet of paper.  We expect to see everyone put something on the board.

 

 

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Saturday’s WOD 5/26/12

Posted May 25, 2012 By Gonzo

Buy In:

Power Snatch

WOD:

400M Run

30 Box Jumps 24/20

20 Hang Power Snatch 75/45

10 Box Jumps 24/20

200M Run

30 KettleBell Swings  53/35

20 (steps) Overhead Walking Lunge 75/45

10 Kettlebell Swings 53/35

400M Run

Cash-Out:

Turkish Get-Up

For today’s buy in we are going to perform the power snatch.  We will spend some time working on technique and see where we can end up in 10 minutes.

For the WOD we are going to perform a chipper.  A chipper is when you “chip” away at the reps.  For this particular WOD we have 6 different exercises to chip away from.  The movements are all uniquely different, but they all share some similar qualities in requiring an explosive hip opening, or overhead shoulder stability.

For the cash-out we are going to play with the Turkish Get-Up.  I can best explain the Turkish Get-Up by showing you a video.  We will play with variations with a kettlebell, dumbbell and barbell.

Results

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Friday’s WOD 5/25/12

Posted May 24, 2012 By Gonzo

Buy In:

Super Family: Jezel, Rachel, and Adam sporting Carlsbad CrossFit shirts.

1 RM Split Jerk

WOD:

For time:

70 Pull-Ups

70 Push Press (115/85)

Partition anyway you’d like.

Cash-Out:

1 Set Max Ring Dips.

 

For today’s buy in we are going to attempt a 1 Rep Max Split Jerk.  We have done this before, so hopefully we can see if we can get any P.R.’s today.  Remember, if you have a previous score, as soon as you hit a P.R. call it a day with the lift.  If you are new to this lift, then we will spend time working at a light weight, and focusing on the techniques of the lift.  Watch the video below for an example:


The workout today will be a little different.  This workout is a set number of reps.  The idea is that you partition on your own.  You can choose to do it “chipper” style, which is tackling each exercise before moving to the next.  Or you can break it up in small manageable chunks (ex. 10 rounds of 7 pull-ups/7 push press), or break it up in big chunks (5 rounds of 14 pull-ups, 14 push-press).

For the cash-out we are going to attempt a single max set of ring dips.  I know, there is going to be some fatigue from the workout.  So I want you to get a few minutes of rest before you attempt this.  We aren’t trying to destroy you with a large volume, or even overtax you with a few sets to failure.  We just want to see where you stand.   Take note of your max effort ring dip so we can track and see if we can make improvements over the next few weeks.  If you do not have a ring dip goal, then today is a perfect day to set a number, and pick a goal.

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Memorial Day 2012

Posted May 23, 2012 By Lindsay

Join us on Memorial Day, Monday May 28th, for a Hero WOD!

We will be running a 9am and 10am class. Stay tuned for the workout.

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