Main – CrossFit Dynamic Warm-Up (No Measure) get the body moving Bench Press (1 rep) Metcon (Time) 5 Rounds for time of: Row 300 meters 25 Hip extensions Bench press, 15 reps (65% bench max) After bash: Work on a weakness.
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Main – Team IronA.Power Clean+Clean (5×1+1)B.Back Squat (126.96.36.199 @ 188.8.131.52)C.Front Squat (184.108.40.206 @ 220.127.116.11)MetconMetcon (12 Rounds for reps)4 sets for max reps: - :30 HPC (135/95) - :30 rest - :30 DB Thruster (40/30 per hand) - :30 rest - :30 DU - rest 2-3 min
So much Canada going on in here! - Coach Raymond and his people having a ball in the Silicon Valley! LEVEL 1 ACTIVATION: 3min (strapless) row 3x10"/10" PVC Thruster 3xSAP Pullups 5-10/side Bwd roll to candlestick up to Pistol Crossover Symmetry Activation SKILLS: 2 min core activation with weighted PVC complex ( http://youtu.be/-xDF25PHwPY ) 10-15 broad jump to vertical jump - land from broad jump and immediately go into vertical jump and try for no forward or backward... http://ow.ly/2QKZMS
Sunday: Bacon Wrapped Pork Tenderloin Ingredients 1 (1 1/2-2lb) pork tenderloin 8-10 pieces bacon Directions Preheat the oven to 350°F. Wrap slices of bacon around pork tenderloin, keeping pieces together when necessary with a toothpick. Lay bacon wrapped pork tenderloin on a rimmed baking sheet and transfer to the oven. Bake for 1 hour, or until bacon is crispy and tenderloin registers on a meat thermometer at 160°F, telling you the interior is cooked. Remove from oven and let rest 3-5 minutes before slicing. Serve as is or with your choice of side such as Coleslaw, a garden salad or a baked sweet potato. Enjoy! :) By: http://paleoporn.net
Free Introductory Class This Monday! http://www.alisocrossfit.com/free-group-intro.html
Good luck to Mike C today as he competes in the Masters Showdown! If you are free, head down to CrossFit 714 in Orange to cheer him on! http://www.intrepidathletics.net/masters-showdown/
The first WORKOUT for the 2014 CROSSFIT SUNSET IN-HOUSE THROWDOWN is... "Feelin Chipper" Time Cap:TBA RX Division 50 Double Unders 40 Front Squats (M:52kg/ W:36kg) 30 KBS (M:24kg/ W:16kg) 20 Shoulder to Overhead (M:52kg/ W:36kg) 10 Toes to Bar 50 Double Unders SCALED/FUN Division 100 Single Jump Ropes 40 Front Squats (M:38kg/ W:27kg) 30 KBS (M: 16kg/ W: 12kg) 20 Shoulder to Overhead (M:38kg/ W:27kg) 25 Abmat Situps 100 Singles *Shoulder to Overhead consists of Strict Press, Push Press, Push Jerk, and Split Jerk. NO behind the neck lifts allowed. We will be programming this WOD for class on Monday so for everyone competing I would encourage you to try and make it to get a practice round in.