Gym Closed Today 12/7

The SB County Air Pollution District deemed the air as hazardous (See link on the main Facebook page) so I made the decision to close. Your health is my priority and working out is not conducive to that at the moment. Please stay inside and wear a mask if you must be outside. Direct Relief is currently handing out a limited supply of masks at the Franklin Center on Montecito on the east side. Safety first.

Love,
Coach Ninja

Tuesday, 1/17

Tuesday, 1/17

Please help me welcome our newest coach and intern, Rachel and Milo! Rachel is not your typical CrossFit coach. She is a professional musician and former ballerina. In 2009, after years of pain from repetitive stress injuries and failed therapies from medical professionals, she started CrossFit hoping to save her music performance career. CrossFit improved her strength, stamina, and endurance, which helped her to complete her Doctorate in viola performance in 2013. Since finishing school, she has been fascinated with fitness and movement, experimenting with many other movement modalities: boxing, gymnastics, Aikido, and more. She is currently in a 4-year teacher training to become a Feldenkrais Method practitioner. CrossFit opened a world of possibilities that she never knew existed. As a coach, she strives to impart that love of “diving down the rabbit hole” of fitness while also maintaining optimal body mechanics with Feldenkrais ideologies. In September 2016, she gave birth to her first child, Milo. That experience has led her down a new fitness path in helping new moms in their postpartum healing.

If you want to find Rachel outside of the gym, she and her husband, Jay, perform every Thursday from 6:30-8:30 at Dargan’s Irish Pub in downtown Santa Barbara with the Celtic fusion band, Dannsair.

I. Warm-up

Coach’s choice!
This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Clean & Jerk
Minute 1: 1+1 every 15 seconds @ 60%
Minute 2: Rest
Minute 3: 1+1 every 15 seconds @65%
Minute 4: Rest
Minute 5: 1+1 every 15 seconds @70%
Minute 6: Rest
Minute 7: 2+1 every 20 seconds @ 80%
Minute 8: Rest
Minute 9&10: 2+1 every 30 seconds @ 85%

III. WOD

5 RFT:
20 Wall ball shots (20/14)
10 Deadlifts (225/155)

IV. Optional

EMOM Muscle-ups
Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbroken muscle-ups
C. 5 sets of 5 unbroken muscle-ups
D. 6 sets of 4 unbroken muscle-ups
E. 7 sets of 3 unbroken muscle-ups
F. 8 sets of 2 unbroken muscle-ups
G. 9 sets of 1 muscle-up
If you have to break between rounds, drop down a level.

Monday, 1/16

Monday, 1/16

Today we remember Martin Luther King, Jr. Let us all take a moment to remember what he accomplished, all through non-violent protest, to make America a better place for ALL citizens.

Please note: We are running our regular schedule.

I. Warm-up

Coach’s choice!
This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Back squats
5 x 8 @ 65%

III. WOD

Open WOD 15.5!
27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#

This is a redo of Open WOD 15.5. For the Southern California Region the top male time was 5:30 by Rasmus Wisbech Andersen, and the top female time was 6:47 Rebecca Delaney. The top overall time in the world was 5:19 by Mathew Fraser and Simon Paquette.

IV. Optional

EMOM HSPU

Choose one of the following:

A. EMOM 5
9 HSPU

B. EMOM 6
7 HSPU

C. EMOM 9
5 HSPU

Friday, 1/13

Friday, 1/13

I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Clean & Jerk
Minute 01: 4+4 (4 cleans + 4 jerks) @ 60%
Minute 02: Rest
Minute 03: 4+3 @ 70%
Minute 04: Rest
Minute 05: 3+3 @ 75%
Minute 06: Rest
Minute 07: 3+2 @ 80%

Minute 08 & 09 Rest

Minute: 10: 2+2 @ 85%
Minute: 11: 2+2 @ 85%

III. WOD

EMOM 5
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in 5 of 9 comes from the 9 reps of each exercise.

Thursday, 1/12

Thursday, 1/12

I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Snatch for load:

Minute 01: 1 rep every 15 seconds @ 60%
Minute 02: Rest
Minute 03: 1 rep every 15 seconds @ 70%
Minute 04: Rest
Minute 05: 1 rep every 15 seconds @ 80%

Minute 06 & 07: Rest

Minute 08: 1 rep every 20 seconds @ 85%
Minute 09: 1 rep every 20 seconds @ 85%
Minute 10: 1 rep every 20 seconds @ 85%

This will be set on a one minute interval timer on the clock.

III. WOD

For Time:
12 Toes to Bar
20 Wallball shots
9 Toes to Bar
20 Wallball shots
6 Toes to Bar
20 Wallball shots
3 Toes to Bar
20 Wallball shots

The goal is to do this workout unbroken on all the reps. Go hard!

IV. Optional

15 minutes of handstand walk practice.

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