• Friday November 16th 2012

    By paul
    In November 15, 2012
    On WODs
    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...
  • Thursday November 15th 2012

    By paul
    In November 14, 2012
    On WODs
    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

    By paul
    In November 13, 2012
    On WODs
    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...
  • Tuesday November 13th 2012

    By paul
    In November 12, 2012
    On WODs
    Rachel showing us a perfectly vertical kettle-bell swing   Tuesday November 13th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30, 6:30 pm WOD A. 3 sets, not for time: 10-12 Box jump (if you cannot rebound from a 24/20″ box, choose a smaller box/height until you establish the rhythm) 15 Meter handstand walk (pick a scaling option which you can work on proper handstand mechanics) 1 – 2 Rope...
  • Monday November 12th 2012

    By paul
    In November 11, 2012
    On WODs
    Monday November 12th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 Sets of: 10 Back squat (use 75-80% of 1RM) rest 30 – 45 seconds 7 – 10 Push-up holding DB (look to get full range of motion while maitaining a rigid trunk and lower body) 7 – 10 DB row (45/30) (each arm) rest 30 – 45 seconds 60 second Jump...
  • Saturday November 10th 2012

    By paul
    In November 9, 2012
    On WODs
    The beginning Saturday November 10th 2012 7:00 & 8:00 am 9:00 – 9:30 FREE Nutritional Q & A with Coach Harry  This is an educational piece for anyone looking to get a kick start with their nutrition during the tough Holiday Season. Its open to all Ruination Crossfit members. Shredded Santa Teams and competitors are encouraged to attend this. 9:30 – 10:30 am Competitor “Try outs” WOD Teams of four complete:...
  • Friday November 9th 2012

    By paul
    In November 8, 2012
    On WODs
    Trevor and Jason working through Wednesdays “Mainsite” chipper Friday November 9th 2012 FREE “Community Workout” 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD “Shredded Santa” Baseline 4 Minute AMRAP 10 Med-ball clean (20/14) 10 Push press rest 1 minute 3 Minute AMRAP Row max distance (meters) rest 2 minutes 2 Minute AMRAP Kettle-bell swing (53/35) rest 3 minutes 1 Minute AMRAP Box jump overs (30/24) – For jump...

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