110830 – Tuesday

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 
We’re here, by tower 3 at Zuma, off PCH in Malibu, next to the volleyball courts! Stop on by!!!

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 
We’re here, by tower 3 at Zuma, off PCH in Malibu, next to the volleyball courts! Stop on by!!!
Hey gang,  

Even though we’re closed on Labor Day, we’re posting a ‘fun’ WOD that you can do with your friends & family wherever you are.

Your goal: See how many of your buddies you can get to try this! Your goal is to get as many friends as you can to try a CrossFit gym near there house!

0 friends = wet ears

1-3 friends = getting some abs

4 -6 friends = seasoned Volt or Vixen

7 friends & up = You’re breathing some FIRE!!!

WOD: 6 minute AMRAP (you can convince your friends for 6 minutes, right?)

Beginner Version: 

50 meter run

10 Push Ups

10 sit ups

10 squats

Intermediate Version:

6 minute AMRAP

50 meter sprint

10x clapping push ups

10x Lemon Squeezers

10x jumping squats

Advanced Version

6 minute AMRAP

50 meter sprint

10x clapping burpees (you’ll figure it out!)

10x V-Ups

10x Striders

Sub running for swimming: 50 meter run = 15 meter swim

And…Get Ready For Tuesday!!!

 

 

 

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 
We’re here, by tower 3 at Zuma, off PCH in Malibu, next to the volleyball courts! Stop on by!!!
Hey gang,  

Even though we’re closed on Labor Day, we’re posting a ‘fun’ WOD that you can do with your friends & family wherever you are.

Your goal: See how many of your buddies you can get to try this! Your goal is to get as many friends as you can to try a CrossFit gym near there house!

0 friends = wet ears

1-3 friends = getting some abs

4 -6 friends = seasoned Volt or Vixen

7 friends & up = You’re breathing some FIRE!!!

WOD: 6 minute AMRAP (you can convince your friends for 6 minutes, right?)

Beginner Version: 

50 meter run

10 Push Ups

10 sit ups

10 squats

Intermediate Version:

6 minute AMRAP

50 meter sprint

10x clapping push ups

10x Lemon Squeezers

10x jumping squats

Advanced Version

6 minute AMRAP

50 meter sprint

10x clapping burpees (you’ll figure it out!)

10x V-Ups

10x Striders

Sub running for swimming: 50 meter run = 15 meter swim

And…Get Ready For Tuesday!!!

 

 

 

 
-Let’s start this week off right. Attack the WOD on Monday. Don’t hold yourself back or listen to the voice in your head that doubts you. The fitter you get, the weaker that voice becomes. Make Monday your first step in weakening that voice by making the most of your training.

 

What do you think Mikko’s training will be like for this coming year? 

Monday’s WOD’s

All Levels

A1. Push Press

5-5-5-5-5

A2. Hollow Rocks x 10 (for form!)

B. 10 Minute AMRAP

5x Deadlifts

10x Push Ups

15x Sit Ups

Once the AMRAP is complete, rest 1 minute, then

AMRAP double unders in 1 minute

Level 1 CrossFit

Skill: Deadlift

WOD: 10 Minute AMRAP

5x Deadlift

10x Push Ups

15x Sit Ups

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 

 

 

Confidence? What does your inner voice say during workouts? Is it positive or negative? Does it improve when there’s a movement you like or are good? Does it get worse when you’re having a ‘Goat Farm’ WOD (a workout 2 or more movements that you struggle with)? Have you notice it improving since you’ve gotten healthier? All these questions become every day realities and struggles regardless of how ‘fit’ you get. Every workout, you are once again challenged to push your limits. Every workout that voice is right there, waiting for you to slip up and get negative.

What do you tell yourself mid-WOD to stay positive and keep going?

Wednesday’s WOD:

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. L-Sit, 20 seconds minimum

B. ‘The Finisher’

15-12-9

Thrusters

Pull Ups

Level 1 CrossFit

Skill: Deadlift

WOD:

10, 9, 8…1, reps for time

DB Thrusters

Pull Ups/Ring Rows

 
We’re here, by tower 3 at Zuma, off PCH in Malibu, next to the volleyball courts! Stop on by!!!
Hey gang,  

Even though we’re closed on Labor Day, we’re posting a ‘fun’ WOD that you can do with your friends & family wherever you are.

Your goal: See how many of your buddies you can get to try this! Your goal is to get as many friends as you can to try a CrossFit gym near there house!

0 friends = wet ears

1-3 friends = getting some abs

4 -6 friends = seasoned Volt or Vixen

7 friends & up = You’re breathing some FIRE!!!

WOD: 6 minute AMRAP (you can convince your friends for 6 minutes, right?)

Beginner Version: 

50 meter run

10 Push Ups

10 sit ups

10 squats

Intermediate Version:

6 minute AMRAP

50 meter sprint

10x clapping push ups

10x Lemon Squeezers

10x jumping squats

Advanced Version

6 minute AMRAP

50 meter sprint

10x clapping burpees (you’ll figure it out!)

10x V-Ups

10x Striders

Sub running for swimming: 50 meter run = 15 meter swim

And…Get Ready For Tuesday!!!

 

 

 

 
-Let’s start this week off right. Attack the WOD on Monday. Don’t hold yourself back or listen to the voice in your head that doubts you. The fitter you get, the weaker that voice becomes. Make Monday your first step in weakening that voice by making the most of your training.

 

What do you think Mikko’s training will be like for this coming year? 

Monday’s WOD’s

All Levels

A1. Push Press

5-5-5-5-5

A2. Hollow Rocks x 10 (for form!)

B. 10 Minute AMRAP

5x Deadlifts

10x Push Ups

15x Sit Ups

Once the AMRAP is complete, rest 1 minute, then

AMRAP double unders in 1 minute

Level 1 CrossFit

Skill: Deadlift

WOD: 10 Minute AMRAP

5x Deadlift

10x Push Ups

15x Sit Ups

  • Today is the last day to order your new Life As Rx designed & produced ‘High Voltage’ shirt. This shirt is super high quality, and looks amazing. If you haven’t pre-ordered on the sign up sheet next to the whiteboard…what are you waiting for? Tuesday is the last day..and we will not be keeping a stock of these.

Who couldn’t love this face? And now that Stefan has joined the High Voltage ITP (Instructor Training Program), you’ll get that awesome ‘Cheetah’ energy in your classes. Also, when you see Stefan in the gym, be sure to ask him as many questions as you can about CrossFit. If you’re lucky, he might just show you his 1:30 Grace, or his 500# deadlift…or his sub 3 Fran…or his 300# clean & jerk…or his sub 6 minute mile…or….

Tuesday’s WOD:

All Levels:

Ax3
A. Row 250m, score slowest time

B. For time:
4 rounds
Run 200 Meters
15 Chest to Bar Pull Ups (sub to regular pull ups)

rest 3 minutes, then

4 rounds for time
12 burpees
12 striders (jumping lunges, left makes 1, right makes 2, etc)

Level 1 CrossFit
Skill: Kipping Pull Ups
5 rounds for time:
run 200 meters
10 pull ups
10 burpees
10 striders