CrossFit Eastvale

WOD 2/1/08

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

REST DAY 1/31/08

WOD 1/30/08

3 rounds:

Deadlift, 15 reps
Sumo-Deadlift High-pull, 15 reps
KB Swing, 15 reps
Front Squat, 15 reps
Box Jumps, 15 reps
Pushups, 15 reps

Choose one KB for the first four exercises.

WOD 1/28/08

Four rounds for time:
Run 400 meters
Rest 2 minutes

The Sun

Check out these photos of Unbreakable Gym and CrossFit IE taken by The San Bernardino Sun!

WOD 1/25/08

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Rest Day 1/24/08

Barbell Snatch

Today's 7am group worked on the barbell snatch. Here is a review of the material that we covered.

A) Jump Position: Feet under hips, used to create momentum on the barbell
B) Landing Position: Feet just outside of the hips, knees bent, no forward lean of the torso, weight on heals
C) Transition from Jump to Landing: Stick the landing and be consistent with foot placement (create good habits!)
D) Grip: Use hook grip, barbell 8-12in over the head

Burgener Warm up (Variation)

1) Down and up: Feet in Jumping position, hook grip, drop hips slightly keep torso erect and stand tall
2) Down and up with shoulders: same movement as Step #1 with an added shoulder shrug
3) Down and up with shoulders and elbows high and outside: same movement as Step #2 with barbell now traveling to mid chest
4) Muscle snatch: same movement as Step #3 with the barbell ending in the overhead position (*DO NOT re-bend the knees *DO NOT over rotate the shoulders *Keep barbell overhead in center of mass)
5) Transition from Jumping to Landing position: With barbell pressed overhead, transition from Jumping to Landing position => Just like C)
6) Transition from Jumping position to Overhead squat: Simply increase the range of motion of Step #5 and quickly drop into a full overhead squat from the top of your muscle snatch
7) Hang Power Snatch

Skills to Practice:
The Scoop & Snatch Balance

WOD 1/23/08

"Mr. Unbreakable"

10 min:

5 DB Thrusters, 35lbs
10 Sumo-Deadlift High-Pull, 32k KB
15 Squats

Scale weight according to relative strength and power through this one!

WOD 1/22/08

21-18-15-12-9 reps:

95lb DeadLift
95lb Hang Clean
95lb Front Squat
95lb Push Jerk