Basic Maintenance

Jared K. and Trevor going head to head during the 10 rounder at the track. Which workout surprised you the most and proved to look easier on the whiteboard than it actually was?

Hey guys check out this link from Outside Magazine. They did a write up about the           “6 Exercises For Maximum Mobility”. Very simple to do and it will go a long way in your recovery and training. This stuff is from Kelly Starrett’s Mobility WOD. He’s the Crossfit physical therapist slash mobility guru. If your not familiar with his blog check it out, its a very informative resource.

***** BARBELLS FOR BOOBS ***** IT ALL GOES DOWN THIS WEEK!!  SEPTEMBER 28TH AT 7:00 PM. THIS EVENT IS HOSTED BY OUR FRIENDS AT CROSSFIT COSTA MESA,  IF YOU ARE INTERESTED IN PARTICIPATING AND DONATING PLEASE REGISTER HERE. WE WILL POST ON THURSDAY NIGHT ABOUT MEETING POINTS AND TIMES WE ALL PLAN TO ARRIVE ON SCENE. DONT MISS OUT ON A GREAT TIME!

Wednesday September 26th 2012

5:00, 6:00 & 7:00am: Expo Design Center – Off Greenfield & Rancho Niguel in Laguna Niguel
5:30 & 6:30pm: La Paz Intermediate – Upper Parking Lot off of La Paz Rd.

A. 5 sets of:
3 Press (strict)
rest 15 sec
Push press (same load) X max rep
rest 90 sec
– Build to a challenging 3 rep and perform 5 working sets. Score is Load/reps completed for push press. May increase load as you work through each set.

B. 2 Rounds each for time
400 meter run
rest 3 minutes

Rest 5 Min

C. “Mini Vengeance”
With 165# on the bar for a male, and 105# on the bar for a female, perform seven rounds for time of:
1 Squat snatch
3 Clean and jerks
5 Dead-lift

Talega Day #2

A. Skill Session – “The Presses” Shoulder press, Push press, Push jerk
– Build in load and practice proper technic and mechanics in the Push jerk

B. 8 min AMRAP
12 Push jerks (65/45)
24 Box jumps @ 20″

Rest 3 min

8 min AMRAP
12 Overhead walking lunge (25/15)
24 Double under
– Your score is rounds and reps completed for each 8 minute AMRAP