Workout of the Day:
Handstand Walks
Spend 5 Minutes walking in the handstand. If you fall over, get up and go again!

then

“Josh Evercat”
5 Rounds for time
3 Power Cleans, 70Kg
10 Chest Slapping Push Ups

Post times to comments

Pistols from Patrick Cummings on Vimeo.

There’s well over a thousand CrossFit affiliates around the world now, and some are pretty weird and wonderful.

• CrossFit NYC is a fave of mine, and I regularly take links from them. Check out their shoe Turkish Get Up here.
• CrossFit LA would have to be considered the best business model of all affiliates. In fact, they now run seminars and put their biz system on CD/DVD for others to follow suit.
• CrossFit One World seems a very fun place from the videos featuring Freddy C. They also have Jolie Gentry there as well, so obviously some hardcore training gets done.
• CrossFit Greyskull has possibly one of the coolest names around. Is there site intimidating or welcoming to you?

Have you any other CF affiliates that you keep an eye on?

Workout of the Day:
Climb the Rope!!!

then

200m Overhead Walking Lunge, 20Kg

You can use the bar or bumper plate for this. For a lunge to count the knee must touch the ground lightly. Everytime you put down the bumper/bar, you must complete a 5 burpee penalty.

Post height, time, and number of burpees to comments.

The Classic Hard Man Pose - Chris from Lananne Fitness in San Fran after his workout with us last Friday.

This Announcement really should have come sooner:

Starting tomorrow night at 7pm, we’re going to have a weekly gymnastics class. While you can get a decent training benefit from practicing the movements as they come up during the WoDs, to really develop skill in them dedicated regular practice is necessary.

To start off we’ll have a dose of tumbling, rolling, and generalized messing about on the matted area.

Workout of the Day:
Split Jerk
3-3-3-3-3

then
15-12-9
Pull Ups
Split Cleans, 60Kg (mov – Courtesy of PerformanceMenu.com)

Beneficial Effects of a Paleolithic Diet on Type 2 Diabetes
Is Your Goal in Life Just to Lose Weight? – CrossFit Coastal

Workout of the Day:
Planche Progressions

then

Run 400m x 4
Strict 3 min rest between efforts

Post times to comments.

Tanya, who's trained in HQ Santa Cruz, joined us last week for a WoD. Hope you'd a good time.

What are your feelings on running? Do you think we do too much/too little? Is a marathon still the pinnacle of fitness in your mind?

Workout of the Day:
“Elizabeth”
21-15-9 reps of:
Clean 60Kg
Ring dips

Post times to comments.

Previous attempts at Elizabeth:
March 25th
September 3rd
February 9th

The Converted – CrossFit Ventura

Yeah Buddy! My First Olympic Lifting Comp Continue reading →

Workout of the Day:
Back Squat
3-3-3-3-3-3-3

Post loads to comments.

Previous Back Squats
July 9th (CFT)
May 18th (1RM)
May 1st (5RM)

Colm in Mid Flight under Coach B's watchful eye

The World According to Monsanto (Full Documentary) – Twilight Earth

A Weekend With Burg

Continue reading →

Workout of the Day:
Power Snatches
3-3-3-3-3

then:
As Many Rounds in 10 Minutes of:
5 Handstand Push Ups
10 Burpee Box Jumps

Post load and rounds completed to comments.

Well, at least Colm is smiling

Is Your Workout Getting you Results or Just Making You Tired – Fitness Spotlight
Danny Rodrigez: Impossible is Nothing – Youtube