Inspiring message from member Marc Abucejo this morning about CrossFit 213 and Jiu Jitsu: “2nd medal since joining CF213. previous was gold and today bronze. made a stupid mistake causing my defeat and my hunt for gold. yet, this will inspire to rise up… thank you to all my coaches for pushing me every time. jiu jitsu is my life and it means so much to me. joining CF213 helped me a lot in my jiu jitsu. i just feel bad today i made a stupid mistake causing my hunt for gold. i will go back stronger, work harder and hungrier when i get back… thank you so much! you guys are awesome!” Great work, Marc! We look forward to a gold medal from you in the future.
It was an absolute blast meeting all of you today. lots to look forward to at 213! -Lindsay In the meantime, a little something for you to dream about tonight: CrossFit WOD 6/4/13: 3×5+ Bench Press “Elizabeth” 21-15-9 Cleans and Ring Dips HIITX WOD 6/4/13: Warm Up: 800M Run 20 Push Jerks w/bar 20 Ab mat SUs 5 Pistols on each side 6 Rounds: 200M Sprint 10 Wall balls 10 HRPUs
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Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups
Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.
This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes: 6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero) 50 Burpee Box Jump Overs (24"/20") 10 Rds of Cindy (5 pull-ups-10pushups-15 squats) 6 x 100 Meter Sprint Run (50m down and back, then partner goes) 10 Rds of Cindy (advanced do Chest to bars) 50 Burpee Box Jump Overs MAX Double Unders Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders. *for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner. ** advanced player please perform chest to bar pull-ups
Reminder: clean and jerk clinic today at CFD from 11-12! It's free and open to anyone that's participating on CFD's Barbells for Boobs fundraising team. Spend the hour with Coach Joe working on your technique and tips for cutting down your Grace time for our event next Sunday! No need to register, just show up at CFD today at 11:00 am.