It’s All About Amber! Mon, Jan 3, 2011!!
HaPpY BiRtHdAy AmBeR!!
Let’s celebrate Amber’s accomplishments all morning long! Paleo treats and coffee before, during and after the morning WODs! Amber, you are a machine! We love you!!! Jor Joins a Box!!Congratulations to our Virtual Coach Jor for finally joining a box! Jor is now a member of CrossFit One World in Union City, CA, owned and operated by the famous Freddy Camacho. Freddy has been a staple in the CrossFit community for years now. Jor frequently sends me quotes and WODs from Freddy. I am sooo excited Jor has joined this box! It means more great stuff coming our way! Our workout today is a WOD Jor forwarded to me last month that he saw Chris Spealler and Jason Khalipa go head to head with (we are scaling it of course!) So, again, you can thank Jor for this!! Starting off the New Year with all new 1 rep max lifts! After the warm up we will get new PR’s on the overhead press! During the course of the week we will get new max lifts on the bench, deadlift and squat as well. So if you miss the day we are testing please try to come early another day or stay after and get caught up!! Warm Up: DROM drills then 3 rounds of: 5 ring rows 5 push ups 5 wall balls WOD: 1 x clean & jerk 1 round of Cindy ( 5 pull ups, 10 push ups, 15 air squats. However…. we will do strict pull ups. Leg assists only, no bands or kipping) 2 x clean & jerk 1 round of Cindy 3 x clean & jerk 1 round of Cindy 4 x clean & jerk 1 round of Cindy 5 x clean & jerk 1 round of Cindy…. Then work back down in the reverse order to 1 x clean & jerkNeed New Year’s Inspiration? Meet Charlie!
Our box is loaded with success stories but every now and then a visitor comes along who is awe inspiring. Charlie, we are going to miss you! Thank you so much for your inspiration! You’ve helped us kick off our 2011 paleo challenge!
Another visitor has been equally inspiring. Jason, all the way from Thames CrossFit in London, helped lead the warm up and cool down Friday, as well as motivate us through the WOD. What a treat! We’re hoping we see Jason and his mother, Nancy, from CrossFit Vallejo, at least one more time before they leave next week.
The box will be closed on Saturday, January 1, 2011.Have a safe and happy new year all!
The Last WOD of 2009! Fri, Dec, 31
Year’s end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us. Cheers to a new year and another chance for us to get it right.
– Oprah Winfrey
Today is the BIG day! The $100 lululemon gift certificate will be given to the lucky person who’s name is drawn at 9:00 AM. You do not need to be present to win but then you will never know if we just threw your name away and drew again!
Last WOD of the Year!
Burgener Warm Up
WOD: Out With The Old… In With The New!
This is a NEW twist on one of our OLD favorites!
3 min AMRAP:
• 5 front squats
• 5 push press
• 5 pull ups
Rest 3 minutes and repeat for a total of 4 rounds.
We are going to run this WOD in teams. You will pick a person who squats and presses the same weight as you. Team member one begins the first round. When the three minutes is up team member two takes over right where the first person left off and continues the round. You are not allowed to hand the bar to your teammate. They must pick the bar up from the ground and clean it. Score is total number of rounds per team.
As you ponder your new years goals and resolutions, browse these photos of some of our current members and where they were about a year ago. The key? Consistency!