Friday January 18th 2013

Catrina WOD A. Clean and Jerk, tech work – Break down the movement. Cover set-up, receiving position and all three pulls of the clean. Drill proper mechanics with manageable loads before increase to max effort attempts. B. Clean and Jerk 1-1-1-1-1-1 C. In teams of two, move through three stations trying to complete as many reps as possible of the following movements: 60 sec. Push-up 60 sec. rest 60...

Thursday January 17th 2013

Business partners and training partners, Mat and Dewey. WOD A. 3 Rounds (not for time) 15 Hip extension rest 30 sec. 20 Ab-mat sit-up (slow during eccentric) rest 30 sec. 30 sec. L-Sit on parallettes or rings (accumulate) B. 5 Minute AMRAP of 100 Meter sprint 20 Air squat Rest 5 Minutes – During rest, accumulate 2 minutes of a weighted plank (25#) C. 5 Minute AMRAP of 100′...

Wednesday January 16th 2013

Natalie WOD A. “Goat” skill work – For 15 minutes practice your “Goat”. Progressions sheets are still available, ask a coach. By now you should feel like your making some progress on these movements. If not, ask a coach for help. B. For time 3 Rounds 15 Handstand push-up 20 Wall ball 3 Rounds 15 Pull-up 10 Squat snatch – hang (95/65) 3 Rounds 15 Box jump over (24/20)...

Tuesday January 15th 2012

Jared learning how to do a box squat. Jared is one of 9 athletes taking on the “Get Jacked” challenge  WOD A. “Goat” skill work – For 15 minutes practice your “Goat”. Progressions sheets are still available, ask a coach. B. Build to a 3 rep max split Jerk – Tech work will be performed prior to the start of the exercise. This exercise is all about technique and...

Monday January 14th 2013

Tonia with her coaches, Darin and Rich. She took forth place this weekend at the OC Throwdown after fighting it out through six grueling workouts. Tonia, you made us so proud! Full interview coming this week. WOD A. 20 rep max Back Squat – Warm up and build to a 20 rep max back squat.If you completed all 20 reps last week look to complete with 5-10 more pounds....

Saturday January 12th 2013

Tonia at The 2012 Crossfit Games So-cal Regionals. Having a blast! Good luck to one of the most bad ass chics we have at Ruination Crossfit. Tonia Osbourne is competing in one of the biggest “fastest exerciser” events in Southern California. Come at and support her as she shows off what hard work and dedication can do. This is a two day event held at the OC Fairgrounds and...

Friday January 11th 2013

Gunz WOD A. “Goat” Skill work – For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7 and Thursday 1/10. Make sure you have a direction and know what you are trying to work towards each time we do this. After each skill session you should feel like your making progress and getting closer to turning the “Goat” into...