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...

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...

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...

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...

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...