WOD 120702

Only one class will be held On Wednesday the 4th
it will be at 9am come ready for some fun 

4pm Strength Snatch 6x2 Front squat 5x3 @ 80% Pull ups 5x5 Dips 5x5

CrossFit Classes Warm Up : Dynamic WU 3 x 10 T2B / 10 Push Ups/ 10 Pistols ( Scale to rolling pistols ) 20 Du

Met Con 5 RFT KB swing 10 reps burpee 15 reps Sit ups 20 reps

Little more than usual going on in the Warm Up today, and it will be that way for quite some time. What this means for you is that a few minutes late to class can actually put you a ways behind forcign you to ruch through the warm up in order to get caught up. That is not an ideal situation, those of you who went through the OnRamp program will be used to this type of schedule. For the past 6 month or so we have focused a whole lot on Mobility through static stretches ( Like couch and pigeon) and we will eventually come back to it, however we are introducing a little more strength and skill work into the Warm Ups for a while, so come in prepared for a change up to the normal flow of the class. This means it is up to you to take a little mroe responsibility for your own mobility. Simply adding it to your daily routine at home will continue improving your flexibility. if you are unsure of what to do just stick with the couch and pigeon stretches to keep the hips and low back mobile. and we will talk about more and different strategies for you to use in the gym.

WOD 120529

Clean and Jerk
1-1-1-1-1-1-1

10 Min AMRAP
1arm Kb Clean and Press 5 reps each arm
1 arm Overhead Kb Lunge 10 steps each leg
2 arm Kb Swing 20 reps

WOD 120511

Happy Birthday Alex This WoD is for you 

5RFT
11 push ups
19 Kb Swings
8 Pull ups
9 Front Squats

WoD 120417

4RFT
15 KB Swings
5 HSPU
15 Box Jumps


This Saturdays WoD.
Move Fox For time. In lieu of our normal Saturday Group Work out we will be helping Fox and his family move houses.
Let us know if you can be there because we will be having food together as well. Look forward to seeing you there

WoD 120305

For time complete

Just an hour or so can yield all the lunches and breakfast you need
for an entire week. Neva and I will spend every Sunday afternoon
 with a bottle of Red Wine preparing our meals for the week.
this picture is five days worth of chilie, four meals of pork strips
and cauliflower rice, as well as 7 days worth of bacon and egg
breakfast bites for each of us. it doesn't take long and is a ton of fun. 

50 burpees
40 KB Swings (1.5 pood)
30 Box Jumps ( 30 in)
20 Toes to Bar
10 Strict C2B Pull-ups


The nutrition challenge ended a couple of weeks ago. With the start of the open things got a little crazy and I forgot to post the results. People had varying degrees of success but those who had the most success took steps to follow the nutrition guidelines I have given you. Those who did things like:
Cut out fast food and
Stick to the outside of the grocery store
did very well for them selves.

One person took it farther than the rest. I have seen his meal journal and while not perfect he eats mostly paleo ( for the new people read this as real food instead of processed) as well as tracks calories and his macro nutrient intake adjusting it as he needs to in order to get the results he wants.


Shawn Fox won the first workout the second work out
and improved his score by 100% really he went from a combined score of 52 seconds to a negative 35 seconds. Hard to beat I know. some other honorable mentions are Cacy Frazier who improved by 72% and Kevin Price who improved by 54%. if you are curious about your improvements and what you can do to start or continue these gains please come talk to me or shoot me an email at info@CrossFit-Tulare.com

WoD 120202

5 Rounds for Time

Did you remember to put your name on
board. Celebrate your score by posting it
it is a nice way to keep track of your and
other members progress.

100 M Sprint
10 Kb Swing
10 Pull-ups
Rest 1 minute

WoD 120112

WoD
21-15-9
Double Unders
KB Swings
wall-ball sit ups

WoD 111206 "Helen"

3RFT
400 M Run

21 Kb Swings(1.5 pood)
12 Pull-ups

Another Garage picture from the early days of CrossFit Tulare
His name was Abe.

WOD 111026

21-18-15-12-9-6

Post WoD Prayer ?

KB Swings 1.5p
Box Jumps (24in
Wall Balls (20lb)

WoD 111012

Because she is awesome

For time Complete 
Run 1 Mile
63 KB Swings
36 Pull-ups

WoD 110825

5 Min AMRAP

3 Dead Lifts (275#)
7 Push Press (115#)

Rest 5 Minutes

Lots of Good Food

tons of great people

3 RFT
Box Jump 30 (24)
KB Swing 20 (1.5)

End The work out with a 400 M Run

Record rounds and time for score.

You coming this Saturday to the party? Its gonna be a fun one









I will be at the gym at 9am this saturday.
First WoD is at 9:30 after that we will get the grill going and enjoy some good food and some great people. This is a great opportunity to invite friends. Some other things that will be going on that day.

Max height Box jumps
Individual challenges an call outs. ( start thinking about who your nemesis is. )
Maybe even a Fran Off...
And a bunch more fun activities

WOD 110628

Strength
Dead Lifts 3x3
1x15

Skill
Double Under Practice

WOD

6 rounds for time

2 00m Run

8 push press

8 Kb Swings

8 Push-ups