CrossFitLA on TMZ.com
By acampo1 | January 30, 2008
I guess we can now say that CrossFit has hit the big time as Andy Petranek’s offer of a free lifetime membership to Ryan Seacrest (of American Idol and Kiis FM fame) hit the home page of gossip site TMZ.com.
Click here to see the article.
Topics: Crossfit HB News | No Comments »
Sumo Skip Ups
By acampo1 | January 30, 2008
Wednesday:
Max Rounds in 20min
Ten handstand push-ups
Skip rope for 100 reps
Sumo-Deadlift high pull @ no less than for 1/2 your body weight-10reps
Record rounds completed
Aim for completing 20 rounds
Topics: Exercises, Workout of the Day (WOD) | No Comments »
Push and pull
By acampo1 | January 29, 2008
Tuesday:
Alternate max reps of pull-ups and push-ups non-stop for 30 minutes.
The objective here is to pull and push until you can do neither. Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.
Topics: Exercises, Workout of the Day (WOD) | No Comments »
Jerks and Snatches
By acampo1 | January 28, 2008
Monday:
Clean and Push Jerk 10 reps.
Clean and Push Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.
Notes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
Topics: Exercises, Workout of the Day (WOD) | No Comments »
Let’s Get Ready to Run
By acampo1 | January 14, 2008
A simple task priority couplet for Tuesday:
5 rounds for time
Run 400m
21 pull ups
Topics: Uncategorized | No Comments »
Monday, Monday
By acampo1 | January 14, 2008
We’re going to start the week of right with a little time priority workout.
As many rounds as possible in 20m:
5 Dumbbell Deadlifts from the deck (load = 25% of your body weight)
3 Dumbbell Power Cleans from the deck (load = 25% of your body weight)
5 L Pull Ups
Topics: Workout of the Day (WOD) | No Comments »
CFHB Now Has 2 More CrossFit Certified Trainers
By acampo1 | January 14, 2008
Angela and Josh Lewis received their Level 1 CrossFit Certifications at CrossFit Santa Cruz this last weekend. Look forward to an expanded class schedule very soon with extra trainers on staff.
Topics: Uncategorized | 1 Comment »
Let’s Hit The Core Today!
By acampo1 | December 19, 2007
Wednesday:
50 Glute Ham Sit-ups-Substitute ab-mat
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups-Hands behind the head, locked
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
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Life is a succession of moments. To live each one is to succeed.
- Corita Kent
Topics: Workout of the Day (WOD) | No Comments »
A Little Shoulder Work
By acampo1 | December 18, 2007
TUESDAY - DECEMBER 18th, 2007
Since the hammy’s and lower back are burning from yesterday’s workout, tonight we hit the shoulders hard with a fast, intense workout of the day!
Shoulder Press - 15 Reps @ Your 15 Rep Maximum
20 Pull-ups
Push Press - 15 Reps @ Your 15 Rep Maximum
20 Pull-ups
Push Jerk - 15 Reps @ Your 15 Rep Maximum
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Topics: Workout of the Day (WOD) | No Comments »
Running Through The Finish Line
By acampo1 | December 17, 2007
14 days left in the year. Shopping, parties, sending cards, relatives in town. It’s easy to put your workouts on the back burner. After all, our resolution to get in shape starts Jan. 2 every year doesn’t it? Let’s stay focused and get in at least 3 workouts each week to preserver a strong base for a great 2008!
To get started let’s go with today’s WOD, a fast and furious combo on metcon and strength training.
Complete three rounds for time:
Run 400 meters
Deadlift Dumbbells to deck X 30 reps
24” Box Jump X 20 reps
Topics: Exercises, Workout of the Day (WOD) | No Comments »