Friday November 23rd 2012

Shannon Setting up for a Clean and Jerk Friday November 23rd 2012 8:00 & 9:00 am WOD “Fight Gone Bad” Championship 5 Rounds of 1 minute at each station, 5 stations. 1 minute rest in between each round. 5 stations: Row (Calories) Wall Ball (20/14lbs.) Sumo-Deadlift-High-Pull (75/55lbs.) Box jump (20″) Push Press (75/55lbs.)

Happy Thanksgiving From Ruination CrossFit

The Ruination Crossfit staff would like to wish you and your family a Happy Thanksgiving. Enjoy your day everyone! Good luck to the runners at the Dana Point Turkey Trot. Here is the link to the post about our meeting spots and where to go before the race. Have fun everyone and run hard! If anyone is looking for a good calorie burn before you stuff your face, try...

Dana Point Turkey Trot – Where Do I Go?

Here’s some info on tomorrow’s Dana Point Turkey Trot!   Paul will lead the 10k group – please meet him at the base of the stairs by the vendors/finish line at 6:30am (race starts at 7:00am) Noe will lead the 5k Masters group – please meet her at the base of the stairs by the vendors/finish line at 8:00am (race starts at 8:30am) Mike will lead the 5k group – please meet him...

Wednesday November 21st 2012

The 9 am class working through the 100 yard handstand walks… Feet together!!!! Wednesday November 22nd 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. One time through: 500 Meter row 60 sec. L-sit (accumulate) 30/20 Ring dips 15 PVC pass throughs 20 Hip extension – weighted (25/25) B. In 7 minutes build to 70-80% of 1Rm Clean and Jerk – Should be able...

Tuesday November 20th 2012

The girls taking down “Helen” last week during the competitor try outs Tuesday November 20th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. Complete: 400 Meter run then… 9-6-3 reps of Sotts press (45/35) Power snatch Snatch balance then… 400 Meter run – Slightly increase the load on the barbell if you feel comfortable with all three exercises B. 3 Rounds for time...

2012.. Coming To An End

 Aaron trying to stay relaxed with his little girl Vivian this past weekend at the weightlifting meet Rich and I will be changing things up for a bit in the next couple weeks. We have decided to swap class times, so Rich will be coaching all of the morning classes and I will be coaching all of the evening classes. We feel that this allows us to get to...

Monday November 19th 2012

Its what we do Monday November 19th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 rounds for skill of: 5 skin the cat (progressions covered in class) rest 1 min 10 weighted bench dips rest 1 min 5 tire flips + jump B. For time: 100 yd. Handstand walk – For most athletes this will be a skill type of workout. Progressions...