WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Dumbbell split clean - video [wmv] [mov]
: Tara doing "Fran"
Strength Component:
Squat 5 RM
Bench Press 5 RM
*set a new 5 RM for Squat and Bench Press
REST DAY
: Brett won the 400m overhead walk. This WOD is still being talked about to this day.
"Virtual" Fran Experiment ...[wmv][mov]
CHECK OUT THE MAY PHOTOS!
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
: The Gang at the BBQ...
Quick Note: If you haven't signed up for the new scheduler, please do so, and everyone can now sign up and cancel classes through the website. Remember to please cancel 24hrs in advance if it is at all possible. Some classes are full and people want to know if they can come. Also, if you sign up at the last minute and you are the only one, there is a chance we might not be there; you've got to sign up 24hrs in advance to secure a spot. -Thanks
Wall Ball/Karen...[mov][wmv]
Box Jump Variations...[ wmv]
NEW PHOTOS UNDER "MAY 2009". GO CHECK THEM OUT.
WOD
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare Results to: Easter (04-12-09)
: Daniel going through his "Fundamentals" WOD.
If you're not there yet with the muscle up, you will be doing "Fran" and after recovery, will be doing exercises to develope the muscle up.
Muscle-Up Progression, Jeff Tucker (CFJ Preview) ...[wmv][mov]
Fran (Greg and Annie)...[wmv]
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare results to: Wednesday (01-28-09)
Everyone remember to sign in to the new schedule, if you haven't done so, click on the signup icon, and go throught the steps of a new user. It will ask for a bunch of info, then when you're ready to pay for June, we will help you sign up for the automatic billing.
BBQ starting after the 1630 class, remember to bring drinks and a chair to sit on. We will be cooking hamburgers and hotdogs (I know, its not zone) you all deserve it. We'll have chips and dip and some sort of side. If for some reason you don't want that, then feel free to bring what ever you want cooked and we'll cook side by side. We'll buy the tickets when we walk over there.
Hopefully the t-shirts will be ready, so if you want to purchase one, bring some cash.
***BRING TAPE FOR THE WOD. THIS WILL PROBABLY PUT A STRAIN ON YOUR WRIST***
You will notice that our schedule link has changed, and probably have a few questions. This scheduler allows you to sign yourself up, know when you need to pay dues and lets you know who your coach will be for that day and time. If you can't sign up, please email Chris with your questions. He will be sending out a general email to all of you about the program and how to navigate through it. Please be patient, since were sure there will be some learning curves on the way. All payments will be done through an EFT service (Electronic Funds Transfer) which will automatically charge the same time of the month. This will speed up our processing and a receipt will automatically be emailed to you after payment.
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare results to: Tuesday (03-03-09)
: Ron and I at the CrossFit Running Endurance certification. Look closely and it looks like Ron's Achilles Tendon is super tight. :) Excelent class.
WOD
Run 5 K / Or favorite Hero WOD
Post time to comments.
Compare times to: Wednesday (04-08-09)
For those that want to do a HERO WOD with Chris, he'll be at the gym at 9am.
CrossFit Orange County gets some good TV news coverage: Video
WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
REST DAY
:Here are more details about the Last Chance Qualifier
At 0600 PDT on May 30th, three workouts will be announced. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.
In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.
You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.
You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
