MonDAY @ BoomBOX CF 1/14/2013
Commitment + Community + Camaraderie = BOOMBOX CROSSFIT
Don’t forget, this saturday about 20 BBCF’ers will be throwing down at CROSSFIT BARRACKS in san Diego ! There were over 170 entries into this event and it is looking to be good times !!!! Regardless if you are competing or not, come support the fam and cheer us on! It’s going to be awesome… Don’t forget to rock your BBCF gear and Represent the BOOM ! Find more info including the address to the event HERE.
Barbell Training
Beginner:
3×5 Back Squat AHAP; rest 3:00 between sets
Advanced:
5×1 @ 90% of estimated 1RM (+5-10lbs heavier than actual 1RM) Rest 3:00 between sets
Conditioning
A. 22-16-10
Lateral box Jumps 24/20
Wallballs
Then:
B. 800 Meter Run
Then:
C. 16-10-6
Lateral box Jumps 24/20
Wallballs
Cool Down / Mobility
Coaches choice Stretch
Couch and Super Couch Stretch
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Woooo!!! Can’t wait!!
This looks intense!!!
15:02 rx
15# ball
Thought this was going to be truly awful at 6am- so fun!! (I think the cold is slowly killing brain cells ha!!) Awesome job Jill, Nadia and Shelley!! Thanks coach Al for your motivation!
8am today. props to am folks. my lungs are hurting!!
Strength
5×1
160#
Wod
14:52
Box jumps 20″
15#
17:41rx
Cold and miserable.
16:58
Regular box jumps on small box
scaled run to 600 m
12 lb ball
Thanks Coach Al for the motivation to run a little further than I thought I could. And thanks to the 6AM girls for the energy/synergy!! It’s awesome that I don’t have to do the lonely WOD anymore!!!
15:53
8lb ball
Wall balls kill me!
3×5 @#125
Wod:
Scaled.
Step up’s on 20″ box
#12 or #15 wall ball
14:07
Strength: 3×5 @ 95#
Wod:
Modified with regular box jumps instead of lateral
17″
12# wall ball (went up from 10#!)
17:12
Regular box jumps 20in
Wall balls 12#
Time: 17:16
5X1 bs 155#
3×5 Back Squat 95 lbs…. Still working on my form.
WOD:
Did lateral step ups off small box with 45lb plate
#10 wb
19:21 (I hate running)
Thanks Alannah! You rocked it! Love my 6 AM ladies you did great!!!! Thanks Coach Al for the push!
Back Squat 5×1
155#
WOD: 15:21
20″
12#
1000 meter run
WOD:
17:47
10# ball
Box jumps with small box and 25# weight
Strength: 5×1 @ 265#
WOD: 15:19 rx
Strength: 3×5 @75% : 165# – saving my legs for battle
Wod: 10:20 RX
So cold. My lugs are like Ice. The girls that wod at 6am are beasts
you. are. gnarly!
Took it easy on the squats to prep for battle.
3×5 @ 120#
Wod:
13:59Rx
18:02
Started with the 12# ball and small box with 45# weight. After the run was switched to 10# ball and small box and 25# weight.
Loved it! First official WOD in the books!
Modified strength for Battle
3×5 @ 135#
WOD:
12:29 RX
My lungs still burn!!
Strength: was suppose to be 215 but did 135… Still gauging what I can do
Wod: step ups on to 15 in. ,10# wb, rowing instead of running
Time was 17:09. Felt good to actually sweat lol felt like last week I didn’t get a workout at all
Awesome job to everyone today!
14:43rx
Crushin it erika!! Good job!
Back squats 5×1@90% of 1rm
#175
Bj#20″
Wb#15
Row instead of run 800+
Time 14:49
Squat 5 x 1 @ #265.
WOD 17:55Rx
That run was horrible. Felt like I didn’t know how to run.
Oh man did that burn!
Started with Part A of WOD 1 @BATB
5 MIN AMRAP
10-20-30-40-50-40-30-20-10
Unbroken Sets of Double Unders
1 round+ the set of 10′s
BBCF Wod: 11:32Rx
Hit some squats with Rolly at the 6. Good job to RayRay, Todd, Logan and Megan. Yall smashed. Jay Gabs thanks for makin me work my ass off. Everyone pushed hard on this burner. Awesome Job yall!
2 seconds !!! Really? Damn
Bk sq @ 155 thanks Josh for your help
Loved this wod, 12:4? forty something.
Well done Erica and welcome!
Squat 5×1= 155
WOD = 13:48
Bj= 20″
Wall ball 15
Row instead of run. My knee is still hurting:( I rather run then row!
Strength 5×1 – 120#
Wod:
Box jumps onto four 45lb plates
Wall balls #10
800m run
14:13
Great job Christina! Way to push yourself and run!
Strength 5×1 backsquat #275
Wod rx: 11:34
Brutal!
Strength:
5×1 @ #335
Conditioning:
11:39 Rx
I’m knocking on your door Aaron Gardner. Don’t slip cause Imma keep it coming…!!!
Back squat #85
Ball #10
17:14
*Strength
5×1 @ 240lbs
*WOD
**17:??Rx**
17:51
Great wo!