Posts Tagged ‘run’

Snatch Day

09 April 2012 Written by Andrew 14 Comments
4/9/12

Just what the government wants you to eat!

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  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
Reminder, I need everyone to pay for the trip ASAP.  Also, the $427 quoted in the email does not cover a rental car, food, or anything else we might do while in CA.  The price quoted is purely the expense of the house.

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Joint Mobility and Warm Up

WOD

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Fitness:

A: Power Snatch- practice for 10 min

B: OHS: 5 @ 31×1, 5 sets, rest 2 min between sets

C:

3x

6 Power Snatch (75/45)

9 OHS

400 meter SPRINT

Rest 3 min

________________

Performance:

A: Squat Snatch: 1.1.1 x3- rest 10 sec between reps, 2 min between sets

B: OHS: 1,1,1,1,1 @ 30×1, rest 2 min between sets

C:

3x

3 squat snatch w/ 135/75

6 Power Snatch

9 OHS

400 Meter Sprint

Rest 5 Min

_________________

Competitors:

A: Squat Snatch: 1,1,1,1,1,1- 2 min between sets

B: OHS: 1,1,1,1,1 @ 30×1, rest 2 min between sets

C:

3x

3 squat snatch w/ 165/105

6 Power Snatch

9 OHS

400 Meter Sprint

Rest 5 Min

Turkish Get Ups

06 April 2012 Written by Andrew 7 Comments

4/6/12

 

 

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Schedule Annoucement:

Friday: Normal Hours

Saturday:

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

CLOSED

__________________________________________
  • April 11th-  Yoga class- 6:30pm

We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!
      This is a charity throwdown for one of Cory’s good friend’s Daughter.  You can read the brief synopsis of her story by clicking on the link above. If you have any interest in competing please click on the link above and contact Shoreline CrossFit, also spread the word around the gym and hopefully we can send a group of athletes down.  There are scaled options for the workouts so don’t be intimidated.  If you have no interest in competing, but would still like to help you can also make donations.
  • July 12-20th- CrossFit Games Trip
         Anyone interested in coming to the CrossFit Games in California is welcome.  We will be renting a house for 1 week, watching the games, working out, having fun, and relaxing at the beach.  If you are interested, please sign by Friday.  I put a sign up list by the GHD’s, I need to know by Friday because I found an amazing house. Check it out here.  Basic details: pretty much a mansion, sleeps 15, 5 bed rooms, comes with two Mercedes, and everything else you would want. It is $6,000 for the week, but with a big group that isn’t too bad (10 people- $600, 15 people- $400).  Plane tickets right now are around $350 round trip. Last year we had an awesome time, lets get out there and do it again.

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Joint Mobility and Warm Up

WOD

_____________

Fitness:

A1) Push Ups – AMRAP- rest 2 min-2x

A2) Pull Up/ Ring Row- AMRAP – Rest 2 min- 2x

B)

2x

10 Turkish Get-ups (5 right/left) w/ 16/12kg

Run 200 Meters

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Performance:

A1) Ring Push ups- AMRAP- Rest 2 min- 2x

A2) Pull up- AMRAP- Rest 2 min- 2x

B)

3x

10 Turkish Get-ups (5 right/left) w/ 24/16kg

Run 200 Meters

_______________________

Competitors:

A1) Using 90% of last weeks Bench Press #- AMRAP Bench- Rest 2 min- 2x

A2) Chest to Bar Pull Up- AMRAP- Rest 2 Min- 2x

B)

3x

10 Turkish Get-ups (5 right/left) w/ 32/20 kg

Run 200 Meters

Teams of 4

24 March 2012 Written by Andrew 9 Comments

3/24/12

 

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Schedule Annoucement:

Saturday:

NO KIDS CLASS this week

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

10 and 11 am

 ___________________________________________________

Upcoming Events:

  • March 28th- FREE Yoga class- 6:30pm
       This will kick off our Yoga program. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!
  • March 31st- Box Party- 1pm to whenever
       This is just a barbecue and an awesome opportunity for everyone to get together and have a good time.  We will be eating, drinking, and playing games.  Hopefully everyone can make it !
  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness and Performance:

Teams of 4

Every team member must complete three rounds of:

15 rep of Kettlebell swings (32/24kg)

15 Burpees

Sled push 90/45#

One of the team members will rest then when sled gets back they can rotate to the next exercise.

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Competitors:

A) 12.5

B) Team WOD

C) Endurance WOD

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Endurance Team:

SD: 8x 1 min hard, 1min rest

MD: 10x 1 min hard, 1min rest

LD: 12x 1min hard, 1 min rest

 

 

Running, Rowing, and Handstands

21 March 2012 Written by Andrew 2 Comments

3/21/12

 

 

___________________________________________________

Upcoming Events:

  • March 28th- FREE Yoga class- 6:30pm
       This will kick off our Yoga program. We will be offering classes on Wednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!
  • March 31st- Box Party- 1pm to whenever
       This is just a barbecue and an awesome opportunity for everyone to get together and have a good time.  We will be eating, drinking, and playing games.  Hopefully everyone can make it !
  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!

____________________________________________________

Joint Mobility and Warm Up

WOD

_____________

Fitness:

A) 10 Box Jumps-20”, rest 30 seconds- 10 rounds

B)

Run 1000 meters

30 Strict Push ups

Row 1000 meters

_________________

Performance:

A) 15 Box Jumps- 24”, rest 30 seconds- 10 rounds

B)

Run 1000 meters

30 HSPU

Row 1000 meters

________________

Competitors:

 Rest and Mobility

Cindy

17 March 2012 Written by Andrew 12 Comments

3/17/12

 

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Schedule Annoucement:

Saturday:

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

Sunday:

10 and 11 am

_______________________________________________

Parking Announcement:

We are not allowed to park more than 5 cars in the front of the building.  If there are 5 cars parked in front of the building, please park behind the building along the grass (not right behind the doors).  Thanks.

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Joint Mobility and Warm Up

WOD

Part A:

10 Min Goat Work

Part B:

Cindy:

20 AMRAP

5 Pull ups

10 Push ups

15 Air Squats

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Competitors:

A:

Squat Snatch: 3.2.2.1.1- Three second reset on the bottom in the first sets, 3 min break between sets

B: Cindy

C: Endurance WOD

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Endurance

SD/comp            2 x (800m, 400m, 400m, 800m)

MD                        2 x (1200m, 600m, 600m, 1200m)

LD                        2 x (1mi, 800m, 800m)

1 min rest between intervals, 3min rest between sets

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