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Friday / January 27, 2012

ANNOUNCEMENTS: Coach Kat will be starting up a new “All Woman’s Class” beginning February 1st! If you are, or know of anyone who’s interested, shoot Kat an e-mail: kat@crossfitsandiego.com

The 2012 Reebok CrossFit Games Sectionals registration opens next week on February 1st!  Everyone should participate! On February 22nd, the Sectionals begin! To all of our competitors, this is what you’ve been training for! We look forward to seeing you all in action!

MAIN CLASS:

Strength/Assis/Skill: OFF

Metcon:
“Battle Royale”
1 minute at each station
Ground to Overhead 135/95
Tire flip w/ jump in middle
Lateral Box Jump Burpees 24/20
Russian KB Swings 2/1.5
Wallball Shots 20/15
Rest 1 min
Repeat 3 Cycles

Trainee Notes:

  • Record reps for each exercise. Score is total reps added up.
  • We appreciate the positive feedback on the current cycle! We hope you continue to enjoy it and see improvements!
  • Have a great weekend! Rest! Eat, drink, and be merry! Cause next week, it’s back it!

Recommended Reading:

2012 CrossFit Open Hype – SicFit

Graham Holmberg (2010 Champion) and Rich Froning (2011 Champion) Training Day – All Things Gym

The Fittest Woman in The World: Thor’s Daughter – CrossFit

 

“I just don't want to die without a few scars.” - Chuck Palahniuk

Team CFSD:

5 x 3 overhead squat at 75% of 1 rm

Then 5 rounds for time

5 HSPU

10 power cleans 135/95

15 GHD sit ups

20 unbroken double unders

as soon as you finish row for 8 minutes, nice and easy do not go all out

 

 

 

"Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?" - Lance Armstrong

ELEMENTS:

Skill: Handstand
3×5 Ring Dips/Negatives – OR – 3x max hold ring support
Intro to Front Squat.  Front Squat 3×5 (light)
2 Rounds For Time:
Row 500m
25 Squats
15 Burpees

 

 

 

 

 

 

 

"Never let defeat have the last word." - Tibetan Proverb

SDPD:

Deadlift 3×5

Weighted Walking Lunge x3

Then for time:

3 Rounds

1 min. Box Step Ups

1 min. Renegade Rows

1 min. Jump Rope

Rest 2 minutes

6 Comments

  • Sal.O January 27, 2012 at 8:02 am

    Open gym for the morning! Come on in!

  • Chad R January 27, 2012 at 8:56 am

    Huge shout out to Bill and Christie for getting their first HSPU yesterday. Great job!

  • Sal.O January 27, 2012 at 10:42 am

    ^^Great job you two! That’s one more than me! :-)

  • Bill B January 27, 2012 at 11:47 am

    Thanks Chad and thanks for all the great tips.

  • Mal January 27, 2012 at 2:52 pm

    Loving the look, pictures, and layout of the of the website lately!

  • Aush January 27, 2012 at 7:58 pm

    Jess and Sal are putting in work Mal, they are doing a great job!

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