Monday – March 19 – Fun

Monday – March 19 – Fun

Show up train repeat.

Show up train repeat.

Show up train repeat.

If you feel like this then something’s missing.


It’s easy to get caught up in ‘Games Fever’ and how our gym is doing so freaking awesome and ranked in 18th place in all of SoCal for the 2012 CrossFit Games Open Sectionals…

And holy crap have we been having a bunch of fun during this time!!!

But still I think it’s important to recognize that it’s also easy to stay up at night and think about the 1 extra rep you wish you had done and wonder why took 2 extra breaths when you only budgeted for 1.

With CrossFit being performance driven and a huge emphasis on observable repeatable results sometimes the reasons why you started CrossFitting can get lost…

Performance results…and FUN!

When I started CrossFitting getting through 1 round of Fight Gone Bad and being crushed was really fun. Every Friday I would try Fran at my local Globo Gym I used the easy-curl bar and everything – I still remember Carly having to hold my hands away from my forearms because I got the ‘lobster claws’. I couldn’t wait until the next Friday.

I remember how much fun it was on when Steven and I would make up stupid WODs and whoever won got to make up the next week’s WOD.

I remember the first WOD I did in our new box…those burpees never felt so easy!

And it’s fun to struggle at learning new stuff and it’s actually fun to be in the process of attaining new skills when you’re in the right environment. I still love thinking of new tricks and testing out new concepts on you all!

I remember seeing our Team kick ass at Regionals last year…man that was a really fun weekend!

And hopefully that brings it back around…The Games and Sectionals have been a blast. It’s always great to learn more about yourself your performance all the new ways we can improve. It just never stops.

We’re 4 weeks down let’s have an awesome time this last week and bring it home in style!!!

Post your most fun memory of CrossFit to comments. 

These guys…

Are the exact same as these guys (plus a couple awesome CrossFit chicks)! Come on by…we have a way of taking the edge off and making working out fun again.

Monday’s Training

All Levels CrossFit

Ax5 sets

A1. Clean Complex:

3x Deadlift 3x Hang Squat Clean – must pause in hang same weight for both

rest 20 seconds

A2. Handstand Push Ups (ADAP – score is total HSPU – scale to 1 abmat 2 abmats handstand hold then to push ups today – work the position and the kip with your coach)

20 Second AMRAP rest 60-90 seconds

B. 3 rounds for total reps

2 min AMRAP rest 2 minutes

KB Swings


Pull Ups (remember to take care of your hands!)

*Because we’re on the last week of the Open Sectionals we’re going the extra step and making a few different rep options for each of you depending on your current level of fitness and how you are feeling after 4 weeks of tester workouts. Some of you may be feeling great others might be feeling it a bit…what I’m posting below is nothing different that what our Coaches go over in every single class – Level 1 All Levels and Advanced classes – that is making a general physical preparedness (GPP) program fit your individual needs. It’s something as a coaching staff we spend A LOT of time working on and take a lot of pride in executing. This is part of how we can help each of you get the best workout possible at your training session and reach your individual fitness goals. I’m posting a tiny part of it today so you can come in prepared for the last week of this awesome competition and learning experience.

-Beginner – 5 reps of each + chin over bar pull ups = 1 round

-Intermediate – 7 reps of each + Chest to Bar = 1 round

-Advanced – 10 of each + CtB = 1 round

Score is total rounds complete – start each round exactly where you left off on the previous round

Level 1 CrossFit

Skill: Deadlift

Sets of 5 reps for 10 minutes

WOD: 15 Minute AMRAP

5x Pull Ups

7x Deadlifts

9x Push Ups