ZZZzzzzzz.....

If you have been following these workouts daily....
Rest today and prepare for the the next round :)

Workout for dinner!

 Neither of us ate but if we did then we would not get to work out so guess what happened...

Today's WOD
Push press strength training
3-3-3-3-3
3 rnds
10 Dead-lift @ 135 lb
20 Pull ups
30 Sit ups
50 meter Farmer carry with 45lb dumbbells (weight is scalable)

Nate came out today and made it happen awesome job Nate!!!

I hate when Nate makes his appearance cause the damn paparazzi always show up!

You want me to do WHAT!

Today's Poison (each lunge counts as one)
70 Lunges
21 Pull ups
21 Sit ups
60 Lunges
18 Pull ups
18 sit ups
50 Lunges
15 Pull ups
15 Sit ups
40 Lunges
12 Pull ups
12 Sit ups
30 Lunges
9 Pull ups
9 Sit ups
20 Lunges
6 Pull ups
6 Sit ups

Cleans can save your life....

This full clean is a great exercise but also very demanding on the nervous system.  It involves many movements that incorporates many of the body's large muscle groups in a dynamic fashion.  What frustrates most is the ability of the nervous system to  handle the many movements.  The demand on focus and concentration may fatigue and frustrate most.  Which may be why most may shy away from performing them.  In the end focus and determination will pay off as this is one of the many ways to build explosive strength and power. 

Keep in mind that when doing cleans on the 2nd floor of your apartment with 125lbs neighbors may get their broomstick to their ceiling....I'm just talkin' here!

Today's WOD....
4 rounds
10 full cleans ...Weight can be scaled or done with medicine ball.
30 sit ups

R.O.M. ? Whaaaa?

Range Of Motion
This is a core concept to every task we perform in our programming.  It corresponds more to everyday life and what we are here to do, which is improve quality of living.  When you sit down or get up you do it with ROM, if you didn't you would look pretty funny "kinda" sitting down.  Every task we perform will be done with ROM as best we can.  Everything can be scaled to build up strength to eventually perform the task correctly and efficiently.  Here are some examples

• Pull ups non assisted or assisted will be done with ROM even if bands or a partner is needed to perform ROM.
• Push ups will be be done with no limping of the back from plank position or with knees on the floor.

If you begin to lose ROM and begin to fatigue...take a small breather and return or scale the task don't cheat your body from gaining the strength to perform ROM.

Ok I'm off my soapbox :P

Today's WOD ....Thanks to Aubre for coming up with the tasks I just put in the #'s and rounds. : )
4 Rounds of...
25 Mountain climbers...knee to chest!
20 burpees...click link for examples
15 Lunges with 14 lb medicine ball  ...Knee to floor! (weight is scalable)

What I was looking @ when I was done!

Got Park...Will Train

Weather permitted us to go out today and enjoy this windy Sunday at Medical Center Park.  The WOD (workout of the day) was..
21-15-9
Pull ups
Thrusters (25lb weight)
Box Jumps
200 meter run

And just to get out the wiggles we did some focus mitt  work as an added boxing routine.
Welcome back Matt!  Glad to have you back!  See more pics  Here .

Also CONGRATULATIONS TO ROBIN CORTEZ on his level 1 Crossfit certification!!!!!!!!!

Hmmmm... watch TV or Workout....???

For today's WOD
4 rnds of...
5 pull ups
10 dead lifts @ 55lb
10 push ups
10 sit ups

Sandra's effort put to good use!
AWESOME JOB!

Today is the first day of the rest of your life!

Today is this blogs birthday look around leave feedback as we are still under construction. Thanks for your time.