Tuesday, February 19, 2013

Wednesday 130220 Strength set and Mini Frans

Bon Voyage to Chantal and Jack... off to norcal to open a CrossFit gym up there.  Great to have you for a while and best of luck with everything. Come back down and join us when you are in town and send us news about your gym.

In WLC News:
Alert: Chipotle doesn't work so well on the WLC if you are going as Rx!  Bottom line is: gotta ask the cook and/or have a list of all ingredients to have a good idea of whats in food at ANY restaurant.  Sugar is ubiquitous.  In dressings, marinades, curries... in MANY dishes that don't even really taste sweeet, sugar is used to balance out flavors (and if you are a conspiracy type: in order to get you hooked on the "crack")

Coming this Saturday:
7am Trail WOD meeting at Puerco Canyon fire road (PCH, to Puerco- drive 500m, park on the side of road)
830am Yoga with Kristin at the Hut
10am Team WOD

Chantal's last squat at CrossFit Malibu!

Wednesday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
Tabata: Inversions- choose a suitable/challenging position: down dog with feet on a high box, feet on barbell, or against the wall.
4x(15on/15off), then accumulate max duration in 2 minutes.
15 Minutes to work up to a heavy 3 reps each of:
Push press, 3 reps
Front squat, 3 reps
From the rack, do 3 push presses, immediately do 3 front squats... must rack weight for "green light"
Post heaviest load to journal/chalkboard.
For time* complete:
12-9-6 of
Thrusters (25/15kg) and pull ups 
Rest exactly same duration as it took to do the work, then repeat:
12-9-6 of
Thrusters (25/15kg) and pull ups
Post total time, including rest, to journal/chalkboard.
*This is intended to be VERY SHORT!  Short, as in, like a few minutes!  So scale accordingly.  Don't just look at the weight or number of reps and decide to go RX.  You want to FEEL the speed of movement like you are a CrossFit Games athlete doing Fran in 1:57.

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