EmPire bARbELL ! 1/7/12
Big shout out to our Olympic Weightlifting team, Empire Barbell ! They represented the BOOM over at TEAM CROSSFIT ACADEMY this past weekend in Monrovia, Ca. It was such good times hanging with the the Barbell Club and meeting so many new, awesome people in the weightlifting world ! Team Crossfit Academy was LEGIT, and the people there were super nice! There is so much talent out there and i am very proud and honored to have a USAW weightlifting team reppin’ for BBCF and TEMECULA/MURRIETA ! It’s an awesome feeling to see our athletes step out onto the platform and put all that hardwork to the test…. I’m looking forward to bigger and better things from coach AL and the Empire Barbell Club !
Our lifters did awesome ! 3 gold medals and 1 silver ! The ladies crushed it ! Alyx looked LEGIT ! Jill was a BEAST as usual and Mel set 2 platform Pr’s !!!! Our only Male entry and 16 year old lifter Ty also shined, he was 6 for 6 on his lifts and also qualified for the School Age Nationals in Missouri along with the Junior Olympics !!! Way to go everyone, you make everyone proud ! OH, and the EMPIRE GEAR LOOKED FRIK’N BEAST !
Upcoming Events
January 19 – The Battle at the Barracks ! @ CROSSFIT BARRACKS , SAN DIEGO / 4S RANCH
We have a huge number of athletes competing at this event, i want to say 19 or 20 ! Come out and support everyone and bring the family if you want! It’s gonna be good times, real good times ! I can’t wait to see the BBCF crew go out there and leave it all on the floor ! C C C !
February 2 – Winter Shakedown ! @ AXIOM CROSSFIT
Team CF competition ! This will be southern California’s most ELITE teams throwing down in one box ! Beach Boom Brigaide will be in the house !
February 23 – Diamond of the Tough TWO ! @ TEAM CROSSFIT ACADEMY , MONROVIA
A 35+ Crossfit Competition
April 6 – Next Level Invitational
Let’s look to have a BIG entry at this event ! 3 divisions to choose from ! THIS WILL SELL OUT FAST !!!!
Register HERE
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Barbell Training
Beginner:
3×5 back squat AHAP; Rest 3:00 between sets.
Advanced:
5×3 back squat at 85% of estimated 1RM ( 5-10 lbs. heavier than actual 1RM); Rest 3:00 between sets.
Conditioning
A. For time:
25 wall balls
20 power snatch 75/55
15 wall balls
15 power snatch 75/55
10 clapping push ups
15 power snatch 75/55
15 wall balls
20 power snatch 75/55
25 wall balls
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Holy shhhh….
That’s a snatch sandwich! You’re killing me smalls! Haha!
Snatch city!!
Name: “Karen’s snatchy”
New name: “Randy loves Karen’s snatch”
Bs- 175 3×5
11:59 Rx
11:49 Rx (every second counts)
BS: 1 set of #125 x5 then 2 sets of #85 x 5. Need to work on my form so I’m going to stay there until I stop leaning forward so much.
WOD: 16:50 #35 snatch #10 WB
3×5 @ 115
WOD 16:59 I died.
#35/15
Great job 9:15!
April Jackie and Eric y’all killed it!
Amy, you did great! Make best friends with your broomstick!
5×3 backsquat at 85% of 1RM of 170#– 145#
WOD:
45# pwr snatch
15#wb
12:40
5×3 backsquat @85% #145
Wod:
#55
#15
13:11
Thanks 9:15 class for lettin me crash, was fun woding with you girls/beasts!!
5×3 bs 95#
Wod: 18:12
Modified with hang snatch 45# and hand release knee push ups. 10# wb.
My snatch needs some work, especially when I’m tired!
3×5 bs 145#
Wod: 55# snatch and 12# WB
Time: 15:04
12:43
45#
10#
What away to start the week !
Back squat 75#
Modified WOD 45# snatch and 10# WB 10:05
Feeling sore already but it’s nice to see everyone again!
Back Squat: 5×3 @ #150 (damn that was heavy)
WOD
13:46
#45/#15
16:52
#45
Wall balls and snatches are the death of me. Fun 9:15 ladies class!!!!
BS:
5×3
210#
WOD:
13:34RX
BS @ 95 5 reps of 3
WOD Time: 13:07 35#/10#
Hard but great workout like always!
16:47
Super sick Wod!!! So fun. LOTS of energy in the box this evening.
Backsquat: 5×3 @355
Wod: 8:24Rx BURNER!!! Good Job everyone!
Strength: 5×3 squats @ 190#
Wod: 8:49rx
My lugs are on fire!!
Alyx I’m glad your back girl, I like workin with you!
Great job to u Alyx and Mel killed it
Low on energy
Strength : did 115@ 3×3 believe me if felt like 205 that I was suppose to do lol
Wod: mod at 12 snatch and 20 wb went from there at 55# and 12# wb.
Time was 15:23 I think. Focused on my breathing more then anything. Way to go 5&6 killed it
Squats 5 x 3 #245. Thanks Josh Adkins for the pointers tonight. Really helped.
WOD
# 20 wall ball
# 65 power snatch
Clapping push-ups
14:25.
Great job to everyone who completed this WOD. Was a beast. Great lung burner.
Bk sq @ 150 yikes thanks Aaron for your advice.
Wod 40 with 10 wall ball. 15:27
Awesome Job Caro. Your a badass!
Holy crap Aaron, that’s three Caros… yikes!! Good for you. Thank u Meg and Alyx for keeping me going this evening. You ladies are an inspiration!
No strength today, got off work late.
Wod
45#
12# I should’ve listened to Megan and used the 15#!!
12:09
*Barbell
5×3 @ 225lbs
*WOD
**17:17RX**
170 3×5 thanks ray for working with me on my squats, its like im learning how to do it all over again. Sometimes you have to get back to the basics to get better!
10:13? rx
Thanks meg for the push!
Backsquat 115# 5×3 .. Almost bailed the bar on my very last squat.. So close! :p
Wod- 16:26
Power snatch #45, wall ball #10
Great job 7:15pm!!!!
5×3 BSquat #180
#55 Snatch
#12 WallBall
13:59
*Realized later that I did a few too many reps. Oh well, my bad. 20 each time instead of 15, WTF? Shoulder fatigued in last set of Wallballs:( Glad I stuck with #12
Great job everyone!
Good to see everyone today!! Keep up the solid work…
11:55 unRX’d at #65 !
Threw down with the 9:15 and had a blast !
Thanks !
5×3 155
Snatch 45
Ball 10
8:28
I should have RX this WOD:( next time
Thanks mike sisco for ur help during the WOD:)