WOD 120601

3 one minute rounds of
Rope Climbs
Power Cleans
Thrusters
Sit Ups
rest

WOD 120517

WOD
3 RFT
800 M Run
21 Power Clean

Reminder only two classes today. The 6 am and the 7:30am. After that it is off to regionals for Fox and Mike. We will be judging some of the fittest athletes on earth wish us luck

WoD 120510

Have you seen the New Website www.crossfittulare.com? and if so have you
seen the success stories page.  Click on the picture above for a quick look
at how far Nick has come. What about you what has CrossFit Tulare done for you?
I am not just talking about weight loss or gain, What about every day life? Your attitude when things get tough?
your perspective when life beats you down. Our WoD's our tough but life is often tougher. How has CrossFit Changed you?

WoD

20 M AMRAP 

run 100m 

7 burpees 

7 pull ups (strict)

7 thrusters 

7 power cleans 

WOD 120507

4PM Strength
3x 1 power clean x 2 front squats x 1squat clean and jerk @ 75% 1RM
Shoulder Press
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%
Back Squat
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%

WoD
21-15-9
Squat Snatch
Strict Pull Ups

WOD 120418

4PM Strength 

Press	3x5 @85%
back squat	4x6 @80%
snatch	5x1

WOD
15M AMRAP consisting of 


5M AMRAP Burpees 
4M AMRAP Sit Ups 
3M AMRAP Power Cleans  
2M AMRAP Box Jumps  
1M AMRAP Strict Pull Ups  
post scores as total reps


Nicks and dings, sore backs and tight hamstrings. These are normal parts of training. In order to cause adaptation to your body we have to impose a stress great enough to disrupt homeostasis. Basically we have to work out hard enough that is causes minor a minor decrease in performance. This is OK and normal you get stronger during the recovery from this. The key however it to recover, I talked about "Recovery Scaling" a while back, today is another good day to bring the concept up.  Last Friday, Monday, and Yesterday all featured plenty of movements that can be classified as a pull or a swing. These Movements predominantly call upon the hamstrings glutes and low back to do the movement. Not only have there been plenty of reps but also at fairly heavy weights. This should mean that you are feeling tired and sore in those areas. and now today we have a body weight medley for the most part with, guess what, another pulling movement thrown into the mix. Today is a chance for you to be smart, and scale this movement down to a weight that allows you to practice the technique we have been drilling on the cleans while still allowing the back and hamstrings to recover. Doing this will also allow you to push extra hard on the body weight movements for today. Be smart, Train hard, Train Right. 

WOD 120321

5 Rounds not For time 

5 DB Deadlifts 50/30#
5 DB Power cleans 50/30#
5 DB Squats 50/30#
5 DB Push presses 50/30#
Rest as needed between rounds

WoD 120312

If you have missed the last few Saturdays then you have
missed some seriously Good Times. Be there this weekend 

WOD
5 RFT
10 Power Cleans
20 Sit Ups
30 Double Unders

WoD 120117

3RFT
Run 400 M
5 reps Power Clean 225
Sit-ups 25

Games WOD #5

Fully extended at the hips knees and
shoulders, fast and powerful finish
with the arms. Great Wallball
and should sound a lot like
a whole lot of other movements
we do in CrossFit

20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball 


Goal rounds 10-12
I know I know. Only the second Met-con after my post about scaling and it is a games WoD. SO Yes I will tell you what RX'd is for the work out but before I do. I want you to think how would you scale this workout to hit the target range for your rounds. Now do not go check the games site to see what they said the weight should be, instead come in and tell me and see just how close the number was to prescribed. Were you way over, way under, one goal of this new focus on scaling is to get you to think critically about your abilities as an athlete. To Put it in perspective the highest score in SoCal was just under 16 rounds by J.C Nessa. and Joshua Bridges got just over 14 rounds. 


Really think about your abilities and what you would need to scale in order to get within that range. Then come in and we will see how good a judge you are. And Remember you can scale weight on the cleans AND the wall balls, as well as the reps of each movement