Going Heavy

A cool shot of the morning crew getting after the 150 wall balls of “Karen”

We were talking about fun things to do for a Saturday workout and we thought of the idea of having a Softball game. We usually have anywhere from 15 -25 people come to the Saturday classes, thats perfect for two full teams. We could play a classic game of underhand pitch softball or throw a little Crossfit flare on it and make it a bit more spicy. I know not everyone has great throwing or hitting skills, but if you read “Fitness in 100 words” by Greg Glassman, it says “Learn and play new sports”. What if we joined a bowling league or set up a night to go to the open gym at the local gymnastics studio. So many fun things to get involved with outside of Crossfit. Besides,  its fun applying your athleticism to something. Feel free to post your thoughts on doing something like this.

Also, we came to terms with the Laguna Design Center. YAHOOOO!!!  Now its just a matter of writing up the lease and getting things on paper. Good bye beard!!!

Friday September 21st, 2012

5:00, 6:00 & 7:00am: Expo Design Center – Off Greenfield & Rancho Niguel in Laguna Niguel

WOD

A. 3 sets with perfect form of the following barbell complex:

5 Dead-lift + 3 Power clean + 1 Push jerk + 3 Back squat + 5 Good morning

20 single jump rope rotations (Cross overs)

B. Every :90 sec perform the following for 12 minutes

2 Dead-lift

8 Handstand push up (strict)

– Start with a light to medium weight and Increase load by 10-20% after every set. Reset between reps. Look to create as much tension in the hamstrings as possible while maintaining a good tight curve in your lower back before you lift.

C. Dead-lift 1-1-1-1-1-1-1