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So proud of you KING RAFA! – I’m so proud of my boy Raf. The super duper family man with the plan sitting in his CHP sedan has seen great results in the past 3 months. Our roads are safer with Raf keeping close watch like Mad Max. He is all the more prepared to tackle the rigors of his job with his improved fitness. He mentioned things really started to come together when he cleaned up his diet and faithfully followed the programming. Now he is so ready to tackle the 20… http://ow.ly/2EbkOZ
Take me down to the PR city! – Just 1 week into February and the PR board is filled! LEVEL 1WARM UP:10min gym bonding run (play around with bwd running, carioka, etc.)SKILLS:10:00 – CFE Skills & Drills*row or run based on wod choice for athletesWOD:Roided-out Jackie (LVL 1)2k Row or Run50 Thrusters (65/45)10 C2B10 Chinups10 pullupsCOOLDOWN:10min kb slow walk w/ kb farmers walk position (2×26/18)**As few breaks as possible**Each time you break perform 5 f… http://ow.ly/2DFsBN
- Coach Larry is one focused MASTER keeping great form with one of his goats- the Turkish Get Up! LEVEL 1WARM UP:2x30m banded partner run (rotate with partner, each partner goes 3 times)7 Double KB OHS7 Strict toes through rings30s bar hangSKILL:7min working on kippingSTRENGTH:[3min/lift warm up] 6min Ping Pong3x5 – OHS (65-80%)3×5 – Push Jerk (65-80%)WOD:5x3min AMRAP*Rest 30s Between rounds25m Tire plate pull (25/15) or 10 Burpees3 Double KB OHS (2×26/… http://ow.ly/2D9eEU
Please mobilize! – Andrew, WaiChee and Dan tap the “Super Sumo Groin Stretch” while Britt paleo squats! LEVEL 1WARM UP:2RDS:200m run5 Strict C2B2x Burgener warm up (45/35)SKILLS:5:00 – Muscle Up TransitionsSTRENGTH:Part A – [3min warm up] Complete 3×2 Heaving Snatch Balance. After each set complete 2 Low Hang Snatches at the same weight (do this with a separate bar).WOD:20min AMRAP1 snatch complex (1 PS, 1 SS, 3 OHS) (65/45)2 Rope Climbs100m Farmers carr… http://ow.ly/2CKnya
6 months on The Alameda! – James is setting the mats and making sure they are aligned! LEVEL 1WARM UP:3min run warmer15 KBS (35/26)15 Pushups15 Plate OHS (15/10)SKILLS:5-10 min CFE Skills DrillsSTRENGTH:8x50m (or 25/25m Shuttles)Rest:work 2:1WOD:14min EMOotherMEVEN:1 Hang Clean (95/65) (bar is on low rack)2 Front Rack Reverse Lunges3 Push Jerk (95/65)ODD:3 Floor Press (95/65) (bar on low rack)15 DU (or 45 singles)COOL DOWN:3min bear/crab walkMOBILITY:Sna… http://ow.ly/2Cs8IV
Kettlebell Clinic this Saturday! – Ves and his looooooong cycle! Ves will teach a World Kettlebell Club style clinic this Saturday at 10AM. Come in a become more efficient with your swings with Ves and his first rate kettlebell coaching skills._______________Run : 8x 200 m, rest 1 minEach for time: Run:8x 200 m Rest 1 min between efforts.Log ResultView Gym Results_______________Diane21-15-9 reps, for time of:Deadlift, 225/155 lbsHandstand Push-upLog Resu… http://ow.ly/2C5pKB
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