Kristi is another one of those folks who thrive on getting up early and tackling whatever WOD is on the board. The scariest thing though is that she always seems to be smiling and making the 6 am hour fun for everyone…….even the grumpy/tired trainers.
Workout: AMRAP 20 minutes
10 - push jerks (135/95)
2 - rope climbs
a rope climb always starts and finishes on the floor
With 250 lbs on the bar, that’s gotta hurt just a little bit. Jeff Leonard dropping down to receive the bar with Coach B throwing out the corrections and motivation.
Workout: For time
21 - 15 - 9
back squats and ring dips
Kevin D. getting some instruction on the finer details of striking from Zach. One of the frequently heard comments after people train with Zach is “he’s one of the best instructors ever”, and I have to agree. He will tailor his teaching to your experience and is always able to describe the techniques in a way that is easy to understand. And on top of all that, he is becoming a very hard charging CrossFitter.
Workout: technique time
practice the Snatch for for 35 to 40 minutes
then
3 rounds of
5 - snatches
10 - pull ups
Squats, whether they are weighted or just body weight the squat can make using the legs rather humbling when coupled with just about anything that requires even a minimal use of your legs. David A. getting some weight on the bar.
Workout: reps and time
Tabata Sqauats (8)
rest 3 minutes
run 1 mile
rest 3 minutes
Tabata Squats (8)
Anyone up for the 6 am. challenge? Hector has been a faithful 6 am NSC client…showing up when most of us are asleep!. Here, he’s stepping up to the plate with the big bell, killing another workout. By the time afternoon classes come around, the NSC evening clients are looking at the board with all the times and weights, wondering what the heck he is eating to constantly put great times/PR’s on the infamous white board. (When he says ‘ok’, he really means ‘OK!’ It’s an honor to workout with you, Hector.–bg)
Workout: For Time
5 rounds
15 - KBS (men 2 pood/ladies 1 pood)
30 - double unders
Santa Clara County FF Adam Cosner and San Jose City FF Josh Smith pushing each other during the Sunday WOD.
Workout: For Time
10 - back squats
15 - GHD situps
20 - cal row
or
AMRAP 20 minutes
5 - hang power clean &jerks
7 - c2b pullups
9 - cal row
Craig P., has proven to be one of the strongest and most dedicated people to walk through our doors. He continually is trying to improve and has been a great source of encouragement to all he comes in contact with.
Workout: For Time
5 rounds
5 - DL
7 - dips
1 - rope climb
run 200
And now for something completely different…………
The NSC trainers getting warmed up and worked out by some very eager clients, during the trainer your trainers day. Get your ideas ready and start formulating your workout ideas because your next chance to put us through a workout is on the calender.
Workout:
Establish a One-Rep-Max on Snatch; x7, 5, 3, 2, 1, 1, 1, 1, 1
Then the wod, a couplet, “For Time” of;
Over-Head Squat
C2B PullUp
20/20, 15/15, 10/10, 5/5
Men = 135
Women = 83
And speaking of turning tables after a slow start Usain Bolt crushes the last 50.
Every year CrossFit Affiliates all over the country participate in the Fight Gone Bad Fundraiser. Thursday was just a warmup, if you can’t make this years workout makes sure to donate through NSC and we will make sure your donation goes to a good cause.
Workout: Fight Gone Bad
Former Shoreline Middle School wrestlers Adam and Hunter making sure they are hitting the correct overhead position in a thruster.
Workout: For Time
21 thrusters
run 400
15 thrusters
run 400
09 thrusters
run 400
rx choices men - 155, 135,115,95
rx choices women - 103,83,63