Everybody has their own method of recovering from a tough workout. What’s yours? Do you think that any method is superior to the others when it comes to post workout recovery?

Reminder: There will only be 2 classes on 7/4, 8am and 9am only.  We will be closed for the remainder of the holiday weekend.  Don’t forget to block out some time to come and watch the CrossFit Games at The Ranch in Aromas.

Workout: for time

Run 1 mile
100 double unders
50 HSPU
100 double unders
Run 1 mile

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This video courtesy of ‘The Iron Maven’ aka Tracy Fober.  Even elite lifters sometimes miss their lifts, this video does a great job of pinpointing those errors and showing the corrections needed to get 3 white lights.

Workout: For Time

5 pullups, 10 pushups, 15 pullups

run 200 meters

12 pullups, 21 KBS

run 400 meters

75 wall balls

run 400 meters

21 KBS, 12 pullups

run 200

15 squats, 10 pushups, 5 pullups

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John, Shea and Steve looking like they should be in a boat.

There will only be classes this weekend at 8am and 9am Friday Only, we will be closed for the weekend.  Join us in Aromas at The Ranch for the 2nd Annual CrossFit Games.

Workout: For Time

21-15-9 of

HSPU and K2E with a 500 meter row each round

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Coach Rip breaking down the finer points of the deadlift.  It does’nt matter whether you are a trainer or a client, Coach Rip’s instruction is vital to your improvement on the slow lifts.

Workout: 5 x 5 of Dl at 85% of your one rep max

then

10 pullups, 10 dips, 10 minutes

how many rounds

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Paige just keeps improving, she got Pr’s on her pullups and her 3 rep overhead squat on the same day.  The way she keeps getting stronger though, I doubt those Pr’s will last very long.

Workout: practice a technique

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Jenny M. midway through a tough wod, looking like she just started.

Workout: as many rounds in 20 minutes

5 - burpee box jumps

7 - dips

9 - db push press

11 - pass throughs

run 200

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 It was tiring just watching Shark row this 500.  His time ranks him 19th in the world overall and 6th in the world for his age/weight group.

Workout: For Time

21 - 15 - 9 of

KBS, Thrusters, Pullups

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If anyone can tell me why they do the whole running thing, I would love to know.  Or if you just have a theory as to why they do it, that would be cool too.  Watch out for a special apperance by ‘The Perfect Pushup’.

Workout: for time

5 rounds, 2 minute rest between rounds

20 cal row, 15 med ball cleans, 15 pushups, 15 db push press

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To everyone who showed up tonight for a great night of BJJ.  Eduardo Telles came in and emptied a big bag of tricks on a awesome group of people, all of whom showed up with great expectaions, all of which were surpassed.  And after 90 minutes of solid technique, he took the time to roll wih everyone for 4 minutes,  The most intimidating 4 minutes in my adult life. 

Workout: Find your 1 rep max for-

the standing overhead press and then the split jerk.

then……….for time

100 squats and 1 no foot rope climb

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Robert A. getting in a workout between drinks.  When it’s your birthday you get to make any decision you want.  Especially when you are the guy who taught WEC Champ Uriah Faber everything he knows.  Happy Birthday.

Workout: Tabata Time

Complete full Tabata intervals of the following exercises.  (rest 1 minute between exercises)

Matt Nasties ( alternating jumping lunge )

jumping pullups

situps

Row for calories

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