Tuesday, 11/21

Tuesday, 11/21

Coach Potato helping Sam with her plank.

I. Warm-up

Coach’s choice

II. Lifting

Shoulder Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

III. WOD

Workout of the Day
5 RFT
20 wallball shots (20/14)
10 Deadlifts (225/155)

Competitors
5 RFT
20 wallball shots (30/20)
10 Deadlifts (315/215)

Thanksgiving Schedule!

Thanksgiving Schedule!

Thursday, 11/23: 12pm class only
Friday, 11/24: 12pm class, 12-2pm open gym
Saturday, 11/25: 9am-12pm open gym (no community class)
Sunday, 11/26: 9-12pm open gym, 10:30am-12pm skills class

Hope you all have a lovely holiday!

Monday, 11/20

Monday, 11/20

I. Warm-up

See chalkboard.

II. Lifting

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

III. WOD

“5 of 9”
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.

Friday, 11/17

Friday, 11/17

I. Warm-up

See chalkboard.

II. Lifting

Clean & Jerk for load:
#1: (4+1) reps @ 60%
#2: (4+1) reps @ 70%
#3: (4+1) reps @ 80%
#4: (4+1) reps @ 80%
#5: (4+1) reps @ 80%

III. WOD

3 rounds for time of:
•155/105-lb. squat snatches, 10 reps
•20 burpees

Wednesday, 11/15

Wednesday, 11/15

We love kettlebells4kids!

I. Warm-up

See chalkboard.

II. Lifting

Deadlift for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: AMRAP @ 75%

III. WOD

EMOM for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees

Julian: NO!

Tuesday, 11/14

Tuesday, 11/14

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

I. Warm-up

50-40-30-20-10
Wallball shots
Double-unders

10 minute time cap.

II. WOD

“Viola”
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95/75 lb.
•17 pull-ups
•13 power cleans, 95/75 lb.

Ninja’s Notes – 13 November 2017

Ninja’s Notes – 13 November 2017

INTEGRITY

What do you stand for?

Are you one to talk about all of the cool things that you’re going to do, or do you put those words into action?

Do you take short cuts or do you have it in you to put in 100% effort? So often I hear people talk about what they want to do, but rarely any follow through. To get where you want to be, there has to be 100% effort and focus on your part to get there. No one is going to do it for you. Ultimately, only you know what you need and want.

So often I see on social media the “final product” in the form of photos. But what went on behind the scenes of that photo? Photoshop, filters, drugs… did they put in the actual work to train intelligently and sculpt their bodies, or is it all a facade?

Take a moment and ask yourself, “What do I stand for? What am I willing to sacrifice to get where I want to be? What am I willing to do to get where I want to be?” Only you can decide the route you take. Whether you decide to give 100% or take a shortcut, that is up to you. However, own up to whatever decision you make and take full responsibility.

In the end, your success comes down to your integrity.

Sincerely,
Coach Ninja
xo

Monday, 11/13

Monday, 11/13

Thanks to everyone who came to our kettlebells4kids event this past Saturday! We had a blast. Stay tuned for more pics from the event.

I. Warm-up

See chalkboard.

II. Lifting

Back Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: AMRAP @ 75%

III. WOD

3 Rounds for Total Reps:
1 min: burpee box jump overs (24/20)
1 min: chest-to-bar pull-ups
1 min: handstand push-ups
1 min: OHS (75/55)
1 min: alternating 1-arm dumbbell snatch (50/35)
—————- 1 min rest ——————-

This is an alternate to Fight Gone Bad and done on the same timer. One minute of work at each station, moving through each of the five stations. After all five stations are completed there is one minute of rest between rounds.

Friday, 11/10

Friday, 11/10

Our kettlebells4kids fundraiser event is here! Join us on Saturday for a fun workout for both kids and adults, a raffle, a game, and some delicious breakfast foods to help raise money for homeless children in California. Hope to see you there!

I. Warm-up

See chalkboard.

II. Lifting

Clean & jerk
10 minutes to work up to a heavy single for the day, then:
5 x 2 85%

III. WOD

“Cindy”
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Thursday, 11/9

Thursday, 11/9

Alondra and Kenny showing up different variations of doing the pistol!

I. Warm-up

See chalkboard.

II. Lifting

Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 62.5%
#3: 10 reps @ 67.5%
#4: 10 reps @ 67.5%
#5: 10 reps @ 67.5%

III. WOD

5 RFT:
30 Cal row
15 toes to bar