Warm-up:
Agility ladder drills followed by max height box jump
Workout:
A: Split Jerk – work up to a 1RM. Rest as needed between efforts
B: Dumbbell split squats 3 x 15 @ 30×0; Rest 1:00 between legs
C: Toes to bar 5 x 10; Rest 1 minute
“CrossFit Rowing Trainer Course: Technique” with Angela Hart, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Josh Everett and Jason Salyer – video [wmv] [mov]
WOD Demo with CrossFit Costa Mesa – video [wmv] [mov]
Spencer Hendel and Austin Malleolo on today’s WOD – video [wmv] [mov]
QOD: If CFHSV were to conduct a mini-competition once out of the month on Saturday’s would this interest you? Winner’s may win a free t-shirt, yoga class, etc..
QOD: love the idea of mini-competition!
Robert and the power of his ‘stache.
QOD: Yes, mini-competitions would be fun!
*oops* I meant Ryan
Split Jerk – 205
QOD: Sounds fun, but you would have to find a way to keep from a very small pool of people winning every weekend.
I agree, Larry. I was thinking perhaps the winner of the previous month can’t compete the next month. Also, coaches including myself, Tracey, Dennis, Mandee, Tye, and Robert can’t compete.
The workouts would be movements that 99% of the gym could do. That doesn’t make the workouts easy but a way for everyone to participate.
Keep the comments coming guys!
Yeah this was my thought as well. It seems to me like a mini competition would just reconfirm what we see on the whiteboard every day.
QOD: Great idea, but not something I would compete in.
205# – was more of a push jerk. Can’t seem to get the split form right.
we have minicompetition everyday in 7am class! We are Forging Elite Fitness again faster.
Ron, you are so funny! Woohoo 7am! Enjoy every morning with you guys!
HA! And that’s why I love 7am so much! 🙂
85# Split Jerk
This is a great WOD – but part B sux! Apparently I have a balance issue I didn’t know about. Thanks for the programming Jake.
We had fun last night watching the games. I think we’re going to do it again next week for those of you who are interested. Come hang out.
This morning I have come to realize what a bad idea those wings were last night.
Agreed! That was fun. Working on having it at the Brickhouse next week. Hope more people can make it!
I do like the idea of a mini competition.
Or, maybe a quarterly mini-competition….
Can you guys post or email some info about the “Bring a Friend” day?
Hi guys! On October 1st at 10am we are having a FREE class for anyone interested in CrossFit. Dennis will give a brief explanation of CrossFit and then lead the class through a short WOD. If you would like to come with a friend or family member feel free, or they are welcome to come on their own. All we will need is a signed waiver and anyone is welcome to participate!
I really like the programming lately. Its nice to see original workouts along with the secondary exercises.
205# Split Jerk
Birthday Chipper: 6:19
64 Cal Row / 44 1pd KBS / 22 Push Up / 9 Pull Up
“Shout out” to Cole AKA “Vince Carter” Cubelic
I witnessed at least a 50″ box jump and a 350#
split jerk!! Let’s see Vince have that combination
of power!
no 360 windmill dunks for me though