Cleans and Paralette Handstand Push-ups

Posted by crossfit714 on May 9, 2012 in WOD | 0 comments

Today’s WOD is a bit heavier and a bit tougher than usual. I know we’ve done a lot of cleans this week, so you should be pretty dialed in with your form and technique. Go as heavy as you can while maintaining form. The more good reps you do, the better you’ll be in the long run. Don’t go out too hard in the beginning; the reps on the cleans get higher and higher, and those are going to take the most of your total-body energy in this WOD. Go hard, but keep a pace that lets you keep moving and not get crushed half-way through. And if you’re just smashed from the other WODs this week, take a rest day. Rest, along with nutrition, is just as important as training hard.

Hidalgo

Posted by crossfit714 on May 8, 2012 in WOD | 0 comments

Alright, this one’s gonna be pretty tough. 4 miles of running, 40 squat cleans, 40 box jumps, and some walking lunges thrown in for good measure. Make sure you’re fueled, healthy, and moving the weights (and your body) correctly before even thinking about tackling this one Rx’d. We try not to do too many of these long ones, but when we do it’s for a good reason: sometimes you just need to go long. Granted, the intensity will be lower (it has to be) but WODs like these prepare you pretty well for those tasks that can’t be accomplished in 15-30 minutes. Think of mountain biking, long hikes, canoeing/kayaking, or ruck marches. Gotta be able to endure and not fall apart. Have fun!

“Hidalgo“

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Enlarge image

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

The Chief

Posted by crossfit714 on May 7, 2012 in WOD | 0 comments

The Chief. A fitting name for a workout that’s going to test your gross power output as well as your ability to maintain average power output. Go hard and fast each round; don’t try to leave anything in the tank for later. It’s supposed to hurt

We’re starting our deload week on the push press, so go nice and light and just work on form and aggressiveness. Remember, the deload week does serve a purpose. Don’t just blow it off because it’s light. The goal is technique and recovery so you can come back stronger in the next cycle.

Have fun and train hard!

Regionals Coverage

Posted by crossfit714 on May 7, 2012 in WOD | 0 comments

Hope you all enjoyed the beautiful weekend, and are nice and rested up for today’s WOD. We’ve got a nice mix of movements and reps here; scale down as appropriate.

I don’t know how much you all are following the Crossfit Games coverage, but there have been some amazing results coming out of the regionals. Chris Spealler set a new world record on “Diane” with 1:52, and made it to the Games once again. Check out the Games site for more news and info, and get psyched up for the SoCal Regionals coming up this weekend. We’ve got a ton of amazing athletes in this region, so it’s going to be very exciting to watch. And remember, we’re closed this weekend, so what else are you going to do?

Have fun and train hard!

Sunny Sunday

Posted by Geoff Sallee on May 5, 2012 in WOD | 0 comments

Hope you didn’t have too much fun partying for Cinco de Mayo last night, cuz we’ve got some fun planned for this sunny SoCal Sunday. A little bit of this, a little bit of that. Throw in some bear crawls and call it a day. See you there!

Workout of the Day

3 rounds for time of:

500 m Row

20 Push Presses 135/95 lbs

20 Pull-ups

5 Bear Crawls

Push-ups and Rope Climbs, and Gym Closed weekend of Regionals

Posted by crossfit714 on May 3, 2012 in WOD | 0 comments

Hmm. This one doesn’t look so bad. That usually spells trouble. Go for the gusto on this, it’s only 12 minutes. Who thinks they can get 10 rounds?

A bit of administrative news: The weekend of the SoCal Regionals (which is not this weekend, but next) the gym will be closed, both Saturday and Sunday, for some improvements to the gym. Just a heads up, and I’ll make sure to remind you again next week so we don’t have anyone showing up to a dusty, in-progress gym. So take the weekend off and enjoy Regionals, those who are going. Should be a great event.

Have fun and train hard!

Warm-up
600 meter run
stretch
Work-Out Of The Day
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Post total rounds.