by Branden
Tuesday 08.31.10
For time:
10,9,8,7,6,5,4,3,2,1 (10!)
Ring Dips
Cleans (135/95)
rest 5 minutes
For time:
100 Abmat Sit-ups
post times to comments
San Mateo County ERT getting in on
*NEWSFLASH* *GROUPON* *NEWSFLASH* *ON RAMP* *NEWSFLASH*
After throwing down this morning’s workout, came the 2nd workout of the day….tackling Groupon requests!!! We quickly understood how this company is, according to Forbes mag, “the fastest growing company ever” Will SCCF, become the fastest growing box on the peninsula, ever??? That remains to be seen, but the response has been amazing. Thank you to all for showing interest in our program! Given the volume, here are some important things to note:
- Our ON-RAMP program is currently be revamped, and we are accommodating all new clients by integrating them right into a group class…no problemo! If this changes we will let you know, as we realize the groupon is good til March 1 of Twenty Eleven.
- Please contact us to set up a time for your 1st class, so you can get the attention you deserve…i.e. don’t just show up
- Bring your game face and come have some fun
Signing off
by Branden
Monday 07.19.10
Back Squat
3-3-3
AMRAP 9 minutes:
6 Power Cleans (155/105)
9 Ring Dips
30 Double Unders
Women’s Individual Finals at 2010 CrossFit Games
Whether its scaling walls at the Twenty Ten CrossFit Games, finishing your first 5k, or racing your grandchild to the other end of the playground, you are all capable of athleticism you may have thought impossible not long ago. After visiting the Home Depot Center and watching the finals of the CrossFit Games, I am amazed. The mental fortitude, physical dexterity, and infallible wills of the individual, team and master’s competitors, turned the ordinary into extraordinary. I know many of you were watching the live stream of competition and I hope it inspired you like it did me, to train harder and to remove the word cannot from your vocabulary. Being drawn to our type of training, already makes you part of a small group of movers who step outside to box to earn results with blood, sweat, and tears. No other training program is creating stunning levels of work capacity in this many people, anywhere in the world. I saw it with my own two eyes this weekend, and cannot wait to see more of it with all of YOU. See you down at the box…
REMINDER: SCCF Paleo Challenge ends next week. Keep up the hard work!!!
by Branden
Monday 06.28.10
Deadlift
5-3-3-1-1-1
For time:
400m Run
3 Rounds of “Cindy”
400m Run
3 Rounds of “Cindy”
400m Run
Saturday fun…
McSerious??? Are we really still eating stuff like this in 2010…read this
by Branden
Wednesday 06.23.10
Front Squat
3-3-3-3-3
AMRAP 10 min:
5 DB Burpees (35/25#)
10 KB Swings
15 Sit-ups
Thursday 06.24.10
Push Jerk
5-3-3-1-1-1
6 rounds for time of:
5 Turkish Get-ups
10 DB Snatches
15 Walking Lunges (w/ DB at side)
*10 V-up penalty every time DB hits the ground
Friday 06.25.10
7 rounds for time of:
3 Handstand Push-ups
5 Power Cleans (185/115#)
7 Pull-ups (chest to bar)
Ron C levitating
by Branden
Tuesday 06.22.10
5 rounds of:
Max rep push press @75% bodyweight
Max rep pull-ups (chest to bar is Rx’d)
Rest as needed between rounds
post reps to comments
by Branden
Monday 06.21.10
Good Mornings
5-5-5
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
post loads and times to comments
by Branden
Friday 06.17.10
Clean and Jerk:
Work up to a 1RM for the day
“Handstand Helen”
3 rounds for time of:
400m Run
21 KB Swings (53/35#)
12 Handstand Push-ups
post loads and times to comments
Nick and James battling it out
Some good C&J footage of the 2009 Worlds see video
by Branden
Thursday 06.17.10
Push Press:
5-5-5-5-5
10 Rounds of Alternating Tabata Intervals:
Knees to Elbows
Sit-ups
rest 60 secs
3 x 10 Back Extensions
post loads and scores to comments
hungry? paleo? preparation anxiety?
then you must peruse Amy Pinto’s blog Performance Cooking
by Branden
Wednesday 06.16.10
Snatch Pull:
3-3-3
5 Rounds of:
1 Power Snatch
3 Overhead Squats
5 Box Jumps
*Complete power snatch and overhead squats without dropping bar. Increase weight and height for each round. Rest as necessary.
post loads and heights to comments
Ron C showing great hip extension at speed, while Matt L gets set
Snatch Pull Demo Video courtesy of Catalyst Athletics
by Branden
Tuesday 06.15.10
Back Squat
5-5-5-5-5
For time:
25 Push-ups
400m Run/Row
25 Squats
400m Run/Row
25 Sit-ups
400m Run/Row
25 Burpees
400m Run/Row
post loads and times comments
San Mateo County ERT getting in on
