WOD 120703

Warm up: Dynamic WU 3 x 10 TTB/Pistol/ Dips/ Pull ups Barbell Warm Up

Strength: Sumo Dead lifts 5x5

12 M AMRAP Double Unders 30 20 Push Ups 10 power snatch  (75)

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 120626

WOD
Find your 1 RM Clean and Jerk

then

for time complete
400 M Run
25 Pull ups
50 push ups
75 air squats
run 400 m

 It's just one time through, a hard fast sprint the whole way give it all you have.

 Did you vote on yesterdays blog yet? It only takes a minute just post in the comments which shoe you like best. These were the three shoes selected by an impartial panel of judges as the top three contenders, now it is time to see which one you vote as the best.

Have you been to a Saturday WoD lately? If not you should get in. They are a ton of fun and a great opportunity to bring friends in. Usualy done in teams and always just a little different it is a great opportunity to get to know people who normally come to a different class than you during the week as well as get a great work out. Make srue to get down here this weekend for the 10 am group class and bring a friend as well.

WoD 120605

Clean and Jerk 

1-1-1-1-1-1-1

Met Con

5 Rounds
run 200 m
12 push ups
15 dead lifts ( 155)

WOD 120530

WoD 

Women's only Strength class This Saturday at
9am be there

12m AMRAP

1 legless rope Climb

12 push ups 

WOD 120528 Memorial Day Murph

Memorial Day Murph
Only 2 Classes today
7:30 am and 4 pm

Murph
For Time
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile



Sherri and Karlee Going heavy in the womens only Saturday Strength Class. Sherri set a new PR of 205lb, and Karlee hit 155

 Nick, Matt and Megan are all moving away this month. Nick Just up the Road to Fresno, Megan and Matt are headed to Cape Cod. We wish them all the best and hope to see them again soon.

 Who got to see to 2:41 Fran Fox hit? Awesome job. All of his hard work is paying off.

 More heavy lifts and plenty of Prs going on in the Strength Classes on 4oclock Monday Wednesday and Friday.

Lots of big Classes lately keep it up and keep coming in. More people means more fun in the WoD

WOD 120524

Base Line
WOD

Row 500 M

40air squats
30 sit-ups
20 push ups
10 pull ups

WOD 120523

Did you like the stones and the tire flips
yesterday. The make most of their appearance
Saturday works outs, so be sure to get in here
for the fun Sat WoD's

400 m Run
50 Pull-ups
400 M Run
40 push ups
400 m Run
30 Wb Sit Ups
400 m Run
20 Front Squats
400 m Run
10 Shoulder to over head

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished 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 120501 " Strict Cindy"

WOD
20 M AMRAP
5 Strict Pull Ups
10 Push Ups
15 squats

WOD 120427 " Severin"

6pm class going strong

WOD
50 pull-ups
100 push-ups
 run 5 k

WOD 120426

Ethan Made it back into the gym yesterday, after a very successful
swim Season. 

5RFT
400 M Run
20 Push Ups
10 wall balls

WoD 1204012

Click through for more info on the upcoming fundraiser at CrossFit Tulare

WOD
12 M AMRAP
6 Power Cleans (135)
12 push-ups
24 sit-ups

WoD 120409

WoD

20m AMRAP
Lunges 10 Steps
Pull-Ups 15 Reps
Push -ups 20 reps

Reminder 4 Pm Strength class today.

WoD120306

10 Squat snatch  (95#)
20 ring push -ups
8 Squat Snatch
16 Ring push-ups
6 Squat Snatch
12 ring Push-ups
4 Squat Snatch
8 ring Push-ups
2 Squat Snatch
4 ring Push-ups

WoD 120217

Correy and Blake during the partner WoD this Past saturday

WoD
15 M AMRAP
9 Dead Lifts
12 push-ups
15 Box-jumps

WoD 120209

The Greater the Forard Lean in the OHS
The Greater the stress Placed on the
Shoulders and the Quicker Fatigue sets
In

The more vertical the torso the easier it is to
maintain proper Shoulder Position
the more weight/ reps you can achieve
In the OHS

 Position in every movement we do in CrossFit is of the ut most importance. When we are lacking Mobility and have to sacrifice proper form, we are less efficient and  lower our Power Output during a work out, resulting in less adaptation from our body and invites the possibility of an injury. While form will deteriorate over the course of a met-con and 100% perfect form 100% of the time will also sacrifice power out put and intensityit is important to strive for better form always. the longer we can maintain good form and the better that form is the better our scores will be.

WOD
10 M AMRAP
100 M Sprint
10 Box Jumps
5 Push-ups

WoD 120120

21-15-9-15-21

Dead Lift 155
Push-ups

We are two weeks in to the second annual nutrition challenge. How are you doing. Have you taken the first step in improving food quality. Maybe you are already controlling total calories, or perhaps you are struggling. Where ever you are if you need some help with the next step please come in early or stay a few minutes after to ask your questions and we will get/keep you on the right track.

WoD 120116

Run 1 Mile
50 sit-ups
100 Push-ups
200 Squats

We are one week in this years nutrition challenge. How are you doing so far? Have you started your meal journal? Remember in order to win the challenge you have to have done the first work out kept your meal journal and complete the re-test at the end. If you have any questions please ask me and I will help you work out the kinks.