Apr 11 2012

YOGA

4/11/12

Maybe that should be switched

__________________________________________
  • April 11th-  TONIGHT- Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
Reminder, I need everyone to pay for the trip ASAP.  Also, the $427 quoted in the email does not cover a rental car, food, or anything else we might do while in CA.  The price quoted is purely the expense of the house.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

 Fitness:
A: KB Skill Work
B:
30 KB Swings
15 Right hand clean and jerks
15 left hand clean and jerks
30 Swings
15 right hand snatch
15 left hand snatch
30 swings
30 figure 8 to a hold
_______________
Performance:
A: KB Skill Work
B:
50 KB Swings
25 Right hand clean and jerks
25 left hand clean and jerks
50 Swings
25 right hand snatch
25 left hand snatch
50 swings
50 figure 8 to a hold
_______________
Competitors:
Yoga

6 comments

Apr 10 2012

Row and Muscle Up

4/10/12

Jen locked out overhead

__________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
Reminder, I need everyone to pay for the trip ASAP.  Also, the $427 quoted in the email does not cover a rental car, food, or anything else we might do while in CA.  The price quoted is purely the expense of the house.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A1) Press: 5 @ 31×1, 5 sets, rest 1 min

A2) DB Row: 10 @31×1, 5 sets, rest 1 min

B1) Push Up AMRAP @31×1, rest 1 min

B2) Ring Row AMRAP @31×1, Rest 1 min

C)

Row 20 Cal

30 Ring Rows

30 Dips

Row 20 Cal

20 Ring Rows

20 Dips

Row 20 Cal

10 Ring Rows

10 Dips

____________________

Performance:

A1)Press 3 @ 31×1- 3 sets, rest 1 min

A2) Bent Over Barbell Row: 5 @21×2, rest 1 min

B1) HSPU- AMRAP, 2 sets, rest 1 min

B2) Stict Pullups- AMRAP, 2 sets, rest 1 min

C)

Row 20 Cal

10 MU

Row 20 Cal

8 MU

Row 20 Cal

6 MU

Row 20 Cal

4 MU

Row 20 Cal

2 MU

_______________________

Competitors:

A1)Press 3 @ 31×1- 3 sets, rest 1 min

A2) Bent Over Barbell Row: 5 @21×2, rest 1 min

B1) HSPU- AMRAP, 2 sets, rest 1 min

B2) Stict Pullups- AMRAP, 2 sets, rest 1 min

C)

Row 20 Cal

10 MU

Row 20 Cal

8 MU

Row 20 Cal

6 MU

Row 20 Cal

4 MU

Row 20 Cal

2 MU

D) Endurance WOD

_____________________

Endurance Team

SD/Comp: 2x (200m, 400m, 600m) 1min rest between intervals, 3 min rest between sets

MD: 3x (200m, 400m, 600m)

LD: 4x (200m, 400m, 600m)

 

 

22 comments

Apr 9 2012

Snatch Day

4/9/12

Just what the government wants you to eat!

__________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
Reminder, I need everyone to pay for the trip ASAP.  Also, the $427 quoted in the email does not cover a rental car, food, or anything else we might do while in CA.  The price quoted is purely the expense of the house.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A: Power Snatch- practice for 10 min

B: OHS: 5 @ 31×1, 5 sets, rest 2 min between sets

C:

3x

6 Power Snatch (75/45)

9 OHS

400 meter SPRINT

Rest 3 min

________________

Performance:

A: Squat Snatch: 1.1.1 x3- rest 10 sec between reps, 2 min between sets

B: OHS: 1,1,1,1,1 @ 30×1, rest 2 min between sets

C:

3x

3 squat snatch w/ 135/75

6 Power Snatch

9 OHS

400 Meter Sprint

Rest 5 Min

_________________

Competitors:

A: Squat Snatch: 1,1,1,1,1,1- 2 min between sets

B: OHS: 1,1,1,1,1 @ 30×1, rest 2 min between sets

C:

3x

3 squat snatch w/ 165/105

6 Power Snatch

9 OHS

400 Meter Sprint

Rest 5 Min

14 comments   |  tags: , , ,

Apr 8 2012

Gym is Closed

4/8/12
The Gym is Closed today, we are back on a normal schedule tomorrow.
________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         I sent an email out to everyone who wrote their name on the board, let me know if you did not receive it.

____________________________________________________

2 comments

Apr 7 2012

AMRAP 20

4/7/12

 

This is Funny! As a thank you to our members, we would like to help keep you fat.

 

____________________________________________

Schedule Annoucement:

Saturday:

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

CLOSED

__________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         I sent an email out to everyone who wrote their name on the board, let me know if you did not receive it.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

 A: 10 min Goat Work
B:
AMRAP 15
20 Thrusters (75/45)
20 Burpees
20 Ring rows
_______________
Performance:
A: 10 min Goat Work
B:
AMRAP 20
20 Thrusters (95/65)
20 Burpees
20 Pull ups
________________
Competitors:
A: Squat Clean and Jerk: 1.1.1 x3- rest 20 sec between reps, 2 min between sets
B:
AMRAP 20
20 Thrusters (135/95)
20 Burpees
20 Pull ups

7 comments   |  tags: , , ,

Apr 6 2012

Turkish Get Ups

4/6/12

 

 

____________________________________________

Schedule Annoucement:

Friday: Normal Hours

Saturday:

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

CLOSED

__________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         Anyone interested in coming to the CrossFit Games in California is welcome.  We will be renting a house for 1 week, watching the games, working out, having fun, and relaxing at the beach.  If you are interested, please sign by Friday.  I put a sign up list by the GHD’s, I need to know by Friday because I found an amazing house. Check it out here.  Basic details: pretty much a mansion, sleeps 15, 5 bed rooms, comes with two Mercedes, and everything else you would want. It is $6,000 for the week, but with a big group that isn’t too bad (10 people- $600, 15 people- $400).  Plane tickets right now are around $350 round trip. Last year we had an awesome time, lets get out there and do it again.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A1) Push Ups – AMRAP- rest 2 min-2x

A2) Pull Up/ Ring Row- AMRAP – Rest 2 min- 2x

B)

2x

10 Turkish Get-ups (5 right/left) w/ 16/12kg

Run 200 Meters

_______________________

Performance:

A1) Ring Push ups- AMRAP- Rest 2 min- 2x

A2) Pull up- AMRAP- Rest 2 min- 2x

B)

3x

10 Turkish Get-ups (5 right/left) w/ 24/16kg

Run 200 Meters

_______________________

Competitors:

A1) Using 90% of last weeks Bench Press #- AMRAP Bench- Rest 2 min- 2x

A2) Chest to Bar Pull Up- AMRAP- Rest 2 Min- 2x

B)

3x

10 Turkish Get-ups (5 right/left) w/ 32/20 kg

Run 200 Meters

7 comments   |  tags: , , , , , ,

Apr 5 2012

Clean and Jerk

4/5/12

Old School

___________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         Anyone interested in coming to the CrossFit Games in California is welcome.  We will be renting a house for 1 week, watching the games, working out, having fun, and relaxing at the beach.  If you are interested, please sign by Friday.  I put a sign up list by the GHD’s, I need to know by Friday because I found an amazing house. Check it out here.  Basic details: pretty much a mansion, sleeps 15, 5 bed rooms, comes with two Mercedes, and everything else you would want. It is $6,000 for the week, but with a big group that isn’t too bad (10 people- $600, 15 people- $400).  Plane tickets right now are around $350 round trip. Last year we had an awesome time, lets get out there and do it again.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A: Deadlift: 5@31×2 x5, take a 2 min break between sets

B: Split Jerk Review

C:

On the minute, for 15 minutes

1 Hang Squat Cleans

2 Power Cleans

3 Jerks

________________

Performance:

A: Split Jerk: 3, 3, 3: rest 2 min between sets

B: Deadlift: 3 @ 31×2, 3 sets, rest 2 min

C:

Perform on the min, for as long as possible

Using 75% of your 1 RM Squat Clean and Jerk

1 Squat Clean

2 Power Cleans

3 Jerks

_________________

Competitors:

A: Split Jerk: 1.1.1 x3- rest 2 min between sets, 20 sec between reps (This should be heavy)

B: Deadlift: 3 @ 31×2, 3 sets, rest 2 min

C:

Perform on the min, for as long as possible

Using 65% of your 1 RM Squat Clean and Jerk

1 Squat Clean

2 Power Cleans

3 Jerks

 

20 comments

Apr 4 2012

Yoga

3/4/12

__________________________________________

Upcoming Events:

  • April 4th- TODAY-  FREE Yoga class- 6:30pm

This will kick off our Yoga program, Laura offered to do a free class again for this Wednesday. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         Anyone interested in coming to the CrossFit Games in California is welcome.  We will be renting a house for 1 week, watching the games, working out, having fun, and relaxing at the beach.  If you are interested, please sign by Friday.  I put a sign up list by the GHD’s, I need to know by Friday because I found an amazing house. Check it out here.  Basic details: pretty much a mansion, sleeps 15, 5 bed rooms, comes with two Mercedes, and everything else you would want. It is $6,000 for the week, but with a big group that isn’t too bad (10 people- $600, 15 people- $400).  Plane tickets right now are around $350 round trip. Last year we had an awesome time, lets get out there and do it again.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A) 10 min mobility work

B)

5x

Run 200 Meters

20 Air Squats

Rest 3 min

________________

Fitness:

A) 10 min Mobility Work

B)

5x

Run 400 Meters

20 Air Squats

Rest 3 min

_________________

Competitors:

YOGA

11 comments

Apr 3 2012

Couplet x3

4/3/12

 

One of the reasons to shop Organic

__________________________________________

Upcoming Events:

  • April 4th- FREE Yoga class- 6:30pm

This will kick off our Yoga program, Laura offered to do a free class again for this Wednesday. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A1) Press: 5@31×1- 5 Sets, rest 1 min

A2) Ring Row: 5 @ 22×2- 5 sets, rest 1 min

B) Box Dips: 15@ 32×1 – 3 sets, rest 2 min between sets

C)

3x

3 Split squats per leg

6 Strict Push ups

Rest 3 min

3x

90 Singles

15 KB Swings 16/12kg

________________

Fitness:

A1) DB Press: 5 @ 31×1 – 3 sets, rest 1 min

A2) Strict Pull Ups (chin breaks vertical plane of bar): 10 @ 31×1- 3 sets, rest 1 min

B) Ring Dips: 10@ 31×1 – 3 sets, rest 2 min

C)

3x

3 Pistols Per Leg

6 HSPU

rest 3 min

3x

30 Doubles/ double attempts

15 KB Swings 2/1

Rest 6 Min

3x

8 Knees to elbows

16 box jumps 24/20

________________________

Competitors:

A1) DB Press: 5 @ 31×1 – 3 sets, rest 1:30 min

A2) Weighted Strict Pull Ups (chin breaks vertical plane of bar): 5 @ 31×1- 3 sets, rest 1:30 min

B) Weighted Ring Dips: 5@ 31×1 – 3 sets, rest 2 min

C)

3x

3 Pistols Per Leg

6 HSPU

rest 3 min

3x

30 Doubles

15 KB Swings 2/1.5

Rest 6 Min

3x

8 Toes to Bar

16 box jumps 30/24

D) Endurance WOD

______________________________________________

 Endurance Team:
SD/Comp:  8x 1min hard / 1 min jogging rest
MD:          10x 1min hard / 1min jogging rest
LD:           12x 1min hard / 1min jogging rest
Cover as much distance as possible during hard minutes.  Rest is jogging!

22 comments   |  tags: , , , , , , , , ,

Apr 2 2012

Clean and Jerk

4/2/12

The Karate Kid

__________________________________________

Upcoming Events:

  • April 4th- FREE Yoga class- 6:30pm

This will kick off our Yoga program, Laura offered to do a free class again for this Wednesday. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A) Power Clean 1.1.1.1 x5- rest 10 seconds between each rep, 2 min between sets

B) Front Squat: 5@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 95/65

10 Bar Facing Burpees

D) 20 sit ups AFAP, rest 30 sec x3

______________

Performance:

A) Squat Clean and Jerk: work up to a heavy single in about 10 min

B) Front Squat: 3@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 135/95

10 Bar Facing Burpees

D) 15 GHD sit ups AFAP, rest 30 sec x3

_________________
Competitors:

A) Squat Clean and Jerk: 3@70%/ 2@80%/ 1@ 90%/ 1 @ 100%/ 1@ 100+% – rest 3 min between sets

B) Front Squat: 3@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 135/95

10 Bar Facing Burpees

rest 25 min

3x

12 Thrusters 95/65

12 Pull ups

D) 20 sit ups AFAP, rest 30 sec x3

24 comments   |  tags: , , , , , ,