Ok, One more holiday then we can get back to our normal schedule and begin to prepare for the Open!
12/31 New Year’s Eve: All classes will run as scheduled EXCEPT 6:30 pm will be closed
1/1 New Year’s Day: Open Gym 4:30-5:30, Weightlifting Class 5:30-6:30, Open Gym 6:30-7:30
CrossFit recently released all of their old Games video footage, including the old school 2009 videos! The 2009 Games is where everything switched from a hobby to a sport. If you haven’t seen these videos you should take some time and check them out. It’s crazy to see how everything has changed. This Deadlift Ladder video was and still is my favorite one.
Every 2 minutes for 7 Rounds
5 HBBS @75%
30 GHD Sit-ups
Those of you looking to take part in the ECC Program, make sure you email me and let me know!
A) 3x Cal Strength Death March (down once)
B) 3×12 Y.T.W’s
10 Deadlifts (225/155)
20 Box Jumps
Finish with a ME 500m row
Throughout the fall I started offering individualized programming to 9 of our clients. Each week they received extra work that they would complete after their usual workout for 3 days out of the week. This was done at no extra charge, all I asked was that they remain committed and stick to the program. Each week was written out to make each person better in their individual and different weaknesses while still building up on their strengths. I truly feel the only way for an athlete to progress to their full potential is to offer a program that focuses on their specific needs and goals.
The results were incredible.
Everybody improved, and they’re hungry for more.
For the start of this year I’m opening up the ECC Program once again to all of our members AGAIN AT NO EXTRA COST. The only requirements are that you must be truly committed to the program and be enrolled in our unlimited plan, not our 3x a week plan.
Writing individual programs on top of class programs is very time consuming. Because of this, I only want to invest my time on those members who are serious about getting results.
Email me if you are interested in starting the ECC Program. firstname.lastname@example.org
30 Double Unders
10 Toes to Bar
4 Power Cleans (205/125)
4 Front Squats
4 Shoulder to Overhead
Just a reminder, there are no early classes, all other classes will go on as scheduled. I hope everyone had a great holiday and spent some time with those that are close to them. One last big holiday is left and then it’s back to just plain ol boring days. The biggest holiday of all, perhaps the most important one yet, happens this Saturday! This Saturday marks the day when the Man, the Myth, the Legend was born…that’s right coach and CrossFitter extraordinaire Andres Villalobos’ birthday is right around the corner. Come join us this Saturday for Open Gym and an extra special Birthday Bro Sesh!
20 Kb Swings (70/55)
Weight increases after each set
I hope everyone is ready for the holiday. One last workout to hit hard before the festivities begin!
A) 5×2 Deadlift
B) 5×5 Bench Press
3 HBBS @70%
Here’s the schedule for this week.
Friday-5am, 6am closed. All other classes open
Andres’ 12 Days of Christmas!
Coach’s choice on this one, I have no idea what this one is going to be but it should be a good one!
I must have watched this video 20 times. Everything is done so well here. Watch how long she stays over the bar during the pull of her clean, then how she transitions to pushing her hips violently through then up into the bar. Then how fast she lifts and moves her feet to a perfect catch position. Watch the perfect dip for her jerk. How she stays back on her heels, with knees out and an upright torso. Watch that split second where the bar actually bends slightly at the exact bottom of her dip and how she takes advantage of its momentum back up to go from her dip to her drive. Then see her landing position on the jerk, great weight distribution, not leaning forward or too far back but staying upright. Gets me soo fired up!
A) 5×6 Push Press
B) 5×6 Bent Over Rows
50 Double Unders
100 Walking Lunges
50 Double Unders
50 Double Unders
20 Clusters (135/95)