Thursday, 22 September, 2011

Posted by Mandee on September 21, 2011   |   23 Comments


Agility ladder drills followed by max height box jump


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..

23 responses to “Thursday, 22 September, 2011”

  1. Mac says:

    QOD: love the idea of mini-competition!

  2. Jamie says:

    Robert and the power of his ‘stache.

    QOD: Yes, mini-competitions would be fun!

  3. Jamie says:

    *oops* I meant Ryan

  4. Larry Lowe says:

    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.

    • Jake says:

      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!

    • Ben Jarrell says:

      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.

  5. Brian says:

    QOD: Great idea, but not something I would compete in.

  6. Ron Wood says:

    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.

  7. Clair says:

    85# Split Jerk

  8. Jason says:

    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.

  9. Slade White says:

    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.

  10. Clair says:

    I do like the idea of a mini competition.

  11. Kerri says:

    Or, maybe a quarterly mini-competition….

  12. Ben Jarrell says:

    Can you guys post or email some info about the “Bring a Friend” day?

  13. 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!

  14. Go Big or Go Home says:

    I really like the programming lately. Its nice to see original workouts along with the secondary exercises.

  15. Patrick says:

    205# Split Jerk
    Birthday Chipper: 6:19
    64 Cal Row / 44 1pd KBS / 22 Push Up / 9 Pull Up

  16. steve price says:

    “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!