Saturday November 17th 2012

Cole smashing through Thursday night pull up & run couplet. He completed six full rounds with twenty one  unbroken pull ups every set. Great performance! Good luck to Coach Rich, Johnny Reid, Jared D., Shannon S., Aaron M. and Mitchell Y. as they take down the Legendary Competitor “OLY” meet. These guys have put in the hard work every week at the Barbell Club practice and tomorrow they will...

Friday November 16th 2012

Motivation   Friday November 16th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. “Barbell work” 3 sets of: 7 -10 Clean pulls (start from below knee and focus on staying back and on heels as long as possible) rest 30 sec 7-10 drop squats (use bodyweight. Work on speed and footwork through all reps. Stick the landing position and make any corrections as needed) rest 30...

Competitor Try Outs WOD # 3

Johnny setting up for a clean and Jerk during week one “Try outs” Two workouts down and two more to go. The leader board has been shifted up a bit and competition is getting tighter every week. Currently the top three men and women are: Women – 1. Tonia Osbourne 2. Koaleen Ireland 3. Courtney Chan Men – 1. Kris Ulibarri (Tied for first) 2. Kenny Resch (Tied for...

Thursday November 15th 2012

Here is a great video demo on how to do a kipping pull-up. This video goes over the progressions and provides a simple breakdown of what to do, and what not to do. Thursday November 15th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30, 6:30 pm WOD A. 3 sets for skill of: 12 Scapula pull up rest 30 sec 12 Hollow body kips rest 30 sec 12-15...

Wednesday November 14th 2012

Julie working her way through the last few reps during the “Barbells For Boobs” event at Crossfit Costa Mesa Wednesday November 14th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30, 6:30 pm WOD A. 3 sets of: 20 DB walking lunge (45/30) rest 45 sec 15 Supinated row on rack with feet elevated rest 45 sec 10 Med ball GHD sit ups (10/6) rest 1 min B. For...

Paleo…Zone…Paleo Zone!

Here are some documents with simple information on eating healthy…be it Paleo, Zone or whatever! RCF – Paleo Zone MakingPaleoWork_REV_6.24.2010 CF Journal – Zone Diet  

Dana Point Turkey Trot

The Dana Point Turkey Trot is almost here!  Have you registered?   If not, here’s the link:  http://www.turkeytrot.com/ (Save $$$ by registering before 11/19) If so, here’s some important information: 6:00am – Registration Opens 7:00am – 10k Race Starts 8:30am – 5k Masters Race Starts 9:10am – Costume Contest 9:30am – 5k Race Starts 10:15am – Kids Gobble Wobble Race Starts (1 mile) Let us know if you are...