Rack it up!

(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)

WOD

10 Squat Thrusts

10 Sit-Ups

16 Side-Plank-Ups (8 each side)

30 Ab-Bicycles

See you all on Tuesday at the House!! I miss you guys!!

Prowling!

(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)

WOD

50m Bear Crawl

50m Long Two Foot Jump

5 Push-Ups

As Many Rounds As Possible for 15 Minutes

Post Rounds to Comments! (No need to sign in!)

Get your feet wet!

(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)

WOD

Run 3K in Shin-Deep water

Start at the Redondo Pier & Run to the first jetty/pipe/walkway thing & back, TWICE

Be careful about your feet, if you have wet slipper/shoes, wear 'em!

The added resistance of the water is good for the adductors of our legs. Not to mention eeryone looks better running on the beach!

Post your time to the comments! (no need to sign in!)

Doubles!!

(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)

WOD

2 Squats

4 Burpees

8 Lunges (4 each leg)

16 Sit-ups

8 Rounds

Hit this one hard. Then go start your weekend early! Post your time to the comments!

Running & Jumping!

(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)

WOD

50m Sprint

10 Tuck Jumps (pulling knees to chest)

10 Rounds

Running is good for, well, running. And the Tuck jumps are a great way to develop fast feet if you ever need to get up on top of something. The Tuck Jump also builds incredible explosive power for when you need to get under the bar for a snatch or a clean. So GET THOSE KNEES UP!!

Feel the Burn!

(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)

WOD

Tabata Something Else

Do 20 seconds work, 10 seconds rest. (1 round)

8 rounds each of the following.

Squats

Push-Ups

Sit-ups

Pull-ups

The total workout should take exactly 16 minutes. 4 minutes of each movement before moving onto the next. (8 rounds of Squats, then 8 rounds Push-Ups....)

Tabata, called Chewbacca by some (don't ask), is a 20 second work, 10 second rest interval. The prescribed length of a "Tabata Drill" is 4 minutes, or 8 rounds. If you want to make this really interesting, "rest" at the bottom of the Squats & Push-ups (with muscles engaged, not resting with your but/chest on the ground) and "rest" at the top of the Sit-Up (without hugging the knees) & Pull-Up (with chin over the bar).

Your SCORE for the rounds is your LOWEST number of reps for the 20 second interval for that exercise. (If your squat rounds were 15-15-13-12-9-6-6-6, your score would be 6) You should be gunning for at LEAST a score of 15 for all of these!

Do what you can, if you can't do Pull-Ups, find a good substitution.

Enjoy!

The World's Fittest Woman

Full credit to CrossFit HQ for the pic & Full Story.

This is Tanya Wagner. She is the world's fittest woman. If you saw the post yesterday, she did basically the same thing. Slightly lighter weights for the women's competition, but very bad-ass none the less. GO TANYA! Way to define fitness & feminism so wonderfully!

WOD

20 Lunges

20 Push-Ups

30 sec plank hold

5 rounds

Fittest Man in the World...

Credit to CrossFit HQ for the pic & Full Story

This is the fittest man in the world, Mikko Salo. No joke. This bad-ass Finnish dude can fly home to his land of Nokia & rightfully hold his head high. For this title in two days this man completed feats ranging from a 7.1 km run to a 495 lb deadlift. And A LOT of stuff in between.

I got him to sign my CrossFit hat. I have the first autograph from the world's fittest man. Yeah, that's how I roll.

Time for a workout :)

WOD

20 Pull-ups

20 Squats

20 Burpees

4 rounds

CrossFit Games Competition!!

WOD (on the beach @ Ave C)

Start at the top of the stairs.

Top of the Stairs to the Water & Back

5 rounds.

Have fun!

Please check out the CrossFit Games. This is where some fierce athletes will be testing every facet of their fitness this weekend!!

Perceptions..

WOD

7 Front Squat

7 Body Weight Rows

14 Sit-Ups

5 Rounds

Perception can have quite an effect on how a workout turns out. Many times, we're psyched to go to the gym, we're feeling good about ourselves, then we show up to workout and it's "Oh no, not _______!" Walking up to a bar for what could be a personal record, if you're thinking "I'm not going to be able to do this." you're not exactly setting yourself up for success.

Explosive Power!

WOD

5 DeadLifts

10 Squat Thrusts

5 rounds

Having that explosive off the line power is important. The deadlift is a move that trains this one rep power quite effectively. The powerful opening of the hip at the "top" of the deadlift, trains the entire hip area, including the hamstrings, glutes, & adductors.

It's also incredibly functional. When you pick up anything, ANYTHING, you should be deadlifting it. Watch a child under 3, they do. They're bodies are using the most efficient way t0 pick up something heavy. We'll do some really good work on the dealift today, before doing the WOD.

Love the deadlift, it is your friend.

Oh Yeah!!!

Check the new header!!!

I am now CrossFit Thrive!!!

Go Me!!

Thanks to the "ladies" who did a great job at the Redondo Beach 5K this morning! Everyone finished in less than 45 minutes, and even better, noone walked!!

Well done....now, since it's July 4th, and you already ran the 5K, it is safe to "cheat" on any diet you may be on!!

Now get to it!!!