Wednesday November 14th 2012

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

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

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

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

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...

Thursday November 8th 2012

Jon R. and Carmen knocking out some handstand push-ups Thursday November 8th 2012 5:00, 6:00, 7:00 and 9:00 am 4:30, 5:30, 6:00 (Barbell Club), 6:30 pm WOD  Warm-up/Skill – 5 sets of: 2 Turkish Get-up (alternate arms) 3 Sotts press (build in  load over the course of the 5 sets) A. In 15 minutes, build to a Max effort 3 position Snatch (From the floor, Knee, high hang) –...

A Fun Mainsite Chipper

Frank putting everything he has into an over the head “Slam ball” throw **** REMINDER **** This Friday is our first “Community Workout”.  All classes on Friday November 9th will be open to friends and family of Ruination Crossfit. We hope to see a few new faces. Wednesday November 7th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD Warm-up/skill – 50 Meter  heavy “dog...