Feels Like A Box

Lots of action today at the new spot. Some old faces dropped by, a few bars were slammed and a new sense energy sets in with the “Nation”. Here is Brian working some snatches from the blocks as Coach Joshua takes down a 100 cal. row. Great work fellas!

Please tell your friends and family about our program. We would love to share the passion of crossfit with the people who are close to you. A new on-boarding program is in the works which will make getting started with our program economical and fun. If you have anyone who is interested in getting started, have them email shannon@ruinationcrossfit.com, Thanks guys!

Thursday October 25th 2012
Crossfit –  5:00, 6:00, 7:00 AM & 5:30, 6:30 PM (#5 Columbia, Aliso Viejo 92656)
Ruination Barbell Club – 6:00 – 7:30 PM (open to all members)(#5 Columbia, Aliso Viejo 92656)
– Be on the lookout for a few new class times starting next week

WOD
Crossfit
A. Work on snatch balance (heaving), building to a challenging 3 rep. Use loads that are manageable which allows you to work on speed and quickness when getting under the bar.

B. For time:
9-7-5 reps of
Squat snatch (135/95)
18-14-10
HSPU (strict)

Barbell Club
A. Split Jerk – Practice all pieces of the split jerk. Use dowels and very light load to work the technical elements of the movement.

B. Snatch – From blocks set below the knee, built to a challenging single then perform three sets of one rep at 80-85%

C. Clean – From blocks set below the knee, build to a challenging single then perform three to five sets of one rep at 85-90%

D. Front squat –
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 1 rep @ 100%
Set 6 – 2 reps @ 95%
– Rest 2-3 minutes between sets