My Pick for the winner of this weekend’s SO CAL REGIONALS !! Josh Bridges ! Who’s yours?

This Friday, Saturday and Sunday the fittest So Cal Crossfitters will be throwing down for their chance to make it to the Crossfit Games! All their hard training and dedication will be showcased this weekend in DEL MAR, CA. ! Good Luck to all you fierce competitors ! For Tickets and more info: CLICK HERE

Barbell Training

Beginner/Advanced:

15:00 to work establish a Max effort:

1 power clean + 2 front squats + 1 split jerk

Conditioning

A. For time:

1 power clean and jerk 165/115
1 round of “Cindy”
2 power clean and jerk 165/115
1 round of “Cindy”
3 power clean and jerk 165/115
1 round of “Cindy”
4 power clean and jerk 165/115
1 round of “Cindy”
5 power clean and jerk 165/115
1 rounds of “Cindy”

“Back in the days when i was young. i’m not a kid anymore but somedays i sit and wish i was a kid again.”

Dunk Test 5/16/13

To sign up for the Hydrostatic Body Fat Dunk Test: CLICK HERE

Empire Barbell Competing this weekend

Join the EMPIRE at Team Crossfit Academy’s SUMMER LIFT OFF !

Good luck to all the athletes doin’ it big !

Barbell Training

Beginner:

10×1 hang power snatch; Build to a moderately heavy single with a focus on technique

Advanced:

On a 5:00 clock, 1 power snatch every :30 @ 85% of 1RM power snatch (11 reps total)

Conditioning

A. AMRAP 10:00

10 pull ups
12 hang power snatch 75/55
14 alternating jumping lunges

Open Gym / Extra credit

Focus is on proper mechanics.

EMOM 10:00

E: 6-8 alternating pistols
O: :30 handstand hold

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Exaggerated foot pulls on one side- 3×10 each side
Stable arm drill 3×10
Accelerator drill- 3x40m (Run in place by pulling. Add lean to fall into forward movement)

WOD (Long Intervals):

5min on, 2:30 recovery, 6 min on, 3:00 recovery, 7min on, complete.

**Keep a hard pace during each timed interval**

Cool down/Stretch

We’re all guilty of puttin’ a TEN to rest…. Let’s load the bar correctly and not ghost ride the 10′s ….

Gymnastics Training

Beginner:

3xME UB push ups; Rest 3:00 b/w sets

*Push ups must be held in perfect hollow position. No worming or hyperextending. No knee push ups allowed.
Use box or stacked plates to scale to incline push ups.

Advanced:

3xME UB strict ring dips; Rest 3:00 b/w sets

Midline Training

Beginner/Advanced:

5×10 weighted sit ups; Rest 1:00 b/w sets

Conditioning

A. 5 sets of:

:45 Max …. ?
:45 Max …. ?
:45 Rest

Barbell Training

Beginner/Advanced:

1a. 3×5 press AHAP; Rest :30

1b. 3×5-7 strict pull ups; Rest 3:00

*Advanced athletes do weighted pull ups

Conditioning

A. 1-2-3-4-5-6-7-8-9-10

Push press 115/75
box jump over 24″/20″

Open Gym Extra credit

This Can be performed at open gym for skill/quality. Goal is efficiency, technique and ability to maintain composure.

EMOM 10:00

E: 5-7 T2B
O: 150 meter row sprint

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

WOD (Short Intervals):

Using the 400m loop around both buildings sprint the straight aways and jog/walk the turns for a total distance of 8 laps/2 miles

Focus on maintaining form!

Cool down/Stretch

Lets keep it 100

Commitment. What does it mean to you? Dedication on a daily basis? For how long? A day, a week, a month or a year? Commitment is the ability to stick with the plan until the goal is attained. Commitment to a program or plan means one must commit for the length of the program. If someone cannot commit to the plan or program for the entire duration results will be stagnant and your opinion to the program is irrelevant. If you cannot complete something, how can you be in a position to say it does or does not work? What i’m trying to say is that we choose to be part of a lifestyle with options. An option to eat this or that way. An option to train like him or her. We have options, we have different avenues to test our fitness as well as our Strength, even our nutrition. I’m not in a position to say what nutritional plan is better than another nor if one works better than another. However, i am in a position to say that if you COMMIT, truly COMMIT to any program out there you will get some sort of result. If i train like this guy or eat like this girl for 12 weeks i’d probably notice a change. Maybe i’ll be stronger or leaner or bigger and bulkier. Maybe i’ll come closer to a goal i’ve had for several years but this still would not make this plan better than another. Is it the program or is it your commitment? Look at your commitment. If you’re mind is on strength commit to it. If your goal is to improve your Metcon, commit to it. If you wanna gain or lose weight, commit to it. Don’t waste your time half assing a program. I’ve seen and heard so many goals but i’ve heard many more excuses and individuals or athletes not willing to SACRIFICE enough to attain a goal. Shoot if you wanna get strong, get frikn’ strong. Ain’t nobody holding you back from that, but if you wanna lift heavy then go run 5 miles a day you can blame yourself for that. Or if you wanna get strong but sandbag your barbell work in hopes to have a fast wod time, get use to complaining that your squat is the same as last year. I mean, it’s pretty simple. You wanna lose weight, do the MATH. You wanna compete? guess what, you DO NOT have to do 25 wods a week for a competition 200 days from now… Stick to a plan. Many have planned the work, few have worked the plan…… Don’t over train, that’s for the weak minded looking for attention. Do your work and Train smart. Let your results speak for themselves, stay humble and empower eachother…

I understand it’s tough to fully commit. Not just for you, but for everyone including myself. It’s easy to get hyped up about some new plan or program you hear of but 2 weeks later you may find yourself going onto the next new plan or program you hear of. You see what im saying? Give yourself the time it takes to see results! This is a long term lifetime goal for us. Health and wellness is forever ya’ll. Results come to those that see it through. Sometimes doing difficult things is the only way to get the results you are searching for. Let’s get ours !

Can you hold yourself accountable for something? Let’s hear what commitment you have recently made.

Quote of the day

“Respect the training. Honor the COMMITMENT. Cherish the Results. ”

Barbell Training

Beginner:

3×5 back squat AHAP; Rest 3:00 between sets.

Advanced:

8×2 back squat @ 85% of 1RM; EMOM

Conditioning

A. 3 rounds for time of:

50 double unders
10 front squats 165/115

Barbell Training

Beginner:

5×3 power clean AHAP; Rest 3:00 b/w sets

Advanced:

On a 5:00 clock, 1 power clean every :30 @ 85% of 1RM power clean (11 reps total)

Conditioning

A. For time:

1 clean complex 145/100
5 wall walks
2 clean complex
4 walk walks
3 clean complex
3 wall walks
4 clean complex
2 wall walks
5 clean complex
1 wall walk

*Clean complex is as follows: 1 power clean + 1 hang power clean + 1 hang clean + 1 jerk

Barbell Training

Beginner:

7×2 power snatch; Build to a moderately heavy double with a focus on technique

Advanced:

On a 5:00 clock, 1 power snatch every :30 @ 82.5% of 1RM power snatch (11 reps total)

Conditioning

A. 12:00 ascending ladder of:

3 power snatch 95/65
3 ball slams
6 power snatch
6 ball slams
9 power snatch
9 ball slams…

*100 meter sprint in b/w each round completed.

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Ball of foot hops- 3×10
Exaggerated foot pulls on one side- 3×10 each side
Stable Arm Drill

WOD (Long Intervals):

800m-800m-400m-800m-800m
( 2min rest between)

Cool down/Stretch

Bring a Friend Saturday

Do you have a friend or two that has asked you about Crossfit ? Maybe someone who has been interested but maybe too intimidated to try ? Well this weekend is “Bring a friend Saturday!” That’s right ! Bring a friend to the box and lets give them a little taste of what we do ! We will have a workout for everyone that is not too technical but as always, it will be a test of fitness. Let us know if you plan on bringing a friend. Please make sure to arrive at 9:15am to ensure we get everyone signed in. CAN’T WAIT !

Gymnastics Training

Beginner:

3xME strict pull ups (Use bands to achieve a minimum of 5 reps per set); Rest 1:00 b/w sets

Advanced:

3xME strict C2B pull ups; Rest 1:00 b/w sets

Midline Training

Beginner/Advanced:

Tabata hollow rocks

Conditioning

A. AMRAP 10:00

5 C2B pull ups
10 burpees
15 double unders

Rest 2:00 then;

B. AMRAP 2:00

T2B

Bring a Friend Saturday

Do you have a friend or two that has asked you about Crossfit ? Maybe someone who has been interested but maybe too intimidated to try ? Well this weekend is “Bring a friend Saturday!” That’s right ! Bring a friend to the box and lets give them a little taste of what we do ! We will have a workout for everyone that is not too technical but as always, it will be a test of fitness. Let us know if you plan on bringing a friend. Please make sure to arrive at 9:15am to ensure we get everyone signed in. CAN’T WAIT !

Barbell Training

Beginner/Advanced:

1a. 3×5 press AHAP; Rest :30

1b. 3×5 Pendlay row AHAP; Rest 3:00 (Use same barbell as press, load as necessary)

Conditioning

A. 22-16-10

front rack lunges 115/75*
10 meter shuttle runs (22 10m shuttle runs, 16 10m shuttle runs, 10 10m shuttle runs)
push press 115/75

*alternating legs for total reps, in stationary position.

7pm Speed & Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Wall Drill 2×20 each leg
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
Accelerator drill- 3x40m (Run in place by pulling. Add lean to fall into forward movement)

WOD (Short Intervals):

100m-100m-100m-400m-100m-100m-100m-400m-100m-100m-100m
( 1min 30sec rest between )

Cool down/Stretch

Straight up.. BoomBOX Speed and Endurance Represented all over SO CAL this weekend ! On Saturday BBS&E hit the “Run through the Vineyard 5&10k” ! Sunday they crushed all over the “Fiesta Island SPRINT triathlon” ! Check us out Tuesday and Thursday nights at 7pm !

Bring a Friend Saturday

Do you have a friend or two that has asked you about Crossfit ? Maybe someone who has been interested but maybe too intimidated to try ? Well this weekend is “Bring a friend Saturday!” That’s right ! Bring a friend to the box and lets give them a little taste of what we do ! We will have a workout for everyone that is not too technical but as always, it will be a test of fitness. Let us know if you plan on bringing a friend. Please make sure to arrive at 9:15am to ensure we get everyone signed in. CAN’T WAIT !

Quote of the Day

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”

Zig Ziglar

Barbell Training

Beginner:

3×5 back squat AHAP; Rest 3:00 between sets.

Advanced:

8×2 back squat @ 82.5% of 1RM; EMOM

Conditioning

A. AMRAP 2:00

Wall balls

Rest 1:00 then;

B. For time:

750 meter row
50 KB swings 70/53
25 hand-release push ups