Sweet setup

Friday 5/24/13
Front squat
5@75 3@80 2×2@85 3×1@90%
+
In teams for 2:
For time:
100 Wallballs
100 Chest to bar
100 Alternating pistols
100 Alternating arm DB/KB snatch (70/53)
*25 min time limit

Ask coach: For the team WOD, if you are feeling brave you may try all the 100 reps by yourself to see how you stack up at regionals.

In case you missed it a couple of days ago….

Here is some regional weekend info for those of you making the trip to Santa Rosa for the Khalipa and Maddox show…
Every day gates open at 8am for spectators.  I dont know the exact heat times as of yet but this is the individual male time table as of right now
Friday
“Jackie” 11:30-12:30
OHS/Burpe mu 4:10-5:30
Saturday
100s 12:45-2:45
DL/BJ 5:00-5:48
Sunday
DU/HSPU/T2B/S2OH/Lunge 11:20-12:40
Rope climb/Squat clean 3:15-4:00

We checked in today and got to see the event. It looks AWESOME, way more official looking than the past 2 years. Its crazy how much it has evolved over the past couple of years. Mom and pops Sulon setup camp today and we have the best spot in tent city. It should be a really fun weekend. Hope everyone can make it out to watch some bad ass guys and girls kick ass all weekend.

Here we go!

It has begun! Crossfit Danville is now forging an elite future!

Thursday 5/23/13
“Sarahs bday play”
2 rounds for time:
Bouncy ball shuttle bounce
54V-ups
54 Step ups 24/20″
54 KB swings (53/35)
54 Air squats
54 Burpee bar touch
54 Single unders
*45 min time limit

Ask coach: If you REALLY dont want to do the shuttle bounce then you can substitute broad jumps.  From Sara, “the fastest male RX and fastest women Rx time of the day will get 3 paleo pizza crusts”. That is a pretty sweet prize!!! Have fun with those balls

If you are going to regionals make sure you check out yesterdays post, it has some important information. Pops and momma Sulon went up earlier today to setup basecamp but ended up helping Rogue equipment expert, Brian B., set the stage for the weekend. Long story short, we are gonna end up with a pretty sweet base camp for the weekend. Hope everyone is ready!

Reminder on the upcoming schedule for regional weekend. No open gym tomorrow from 4-5:30. Saturday we will be closing at 11am, and Sunday we will be closed all day. Monday we will be back to normal 

7 rules of highly effective core training

How we imagined the internet before it even existed 

Get ready to bounce it up

Here’s a map of where things will be this weekend.

Wednesday 5/22/13
Find a max for the following:
2 Power clean + 1 push jerk
+
For time:
21-15-9
Deadlift (275/185)
Box jump (30/24)

Ask coach: For those of you who dont remember…..you do not squat in a power clean….

Here is some regional weekend info for those of you making the trip to Santa Rosa for the Khalipa and Maddox show…
Every day gates open at 8am for spectators.  I dont know the exact heat times as of yet but this is the individual male time table as of right now
Friday
“Jackie” 11:30-12:30
OHS/Burpe mu 4:10-5:30
Saturday
100s 12:45-2:45
DL/BJ 5:00-5:48
Sunday
DU/HSPU/T2B/S2OH/Lunge 11:20-12:40
Rope climb/Squat clean 3:15-4:00

Mom and pops Sulon are leaving tomorrow or very early Thursday morning to set up CFD base camp in “tent city” we will have 3 pop up tents some tables some ice chests and a portable grill. One thing we will be lacking in is chairs, if you are coming and want to sit around between heats and shopping trips please bring your camping chair. If you have any questions on regionals weekend please let me know

FYI open gym on Thursday from 4-5:30 is cancelled this week only. Sorry for the inconvenience 

Facebook generation is fed up with facebook

Mental toughness triaining

15 duct tape hacks for better health and fitness

The SoCal ladies take on tomorrows Dl/Box jump WOD

What the heck is going on here?!

Tuesday 5/21/13
Take 7 min to establish a 3rm overhead squat
rest 2 min
For time:
30 Burpee muscle ups
or
30 Man makers
*7 min time limit
+
Against a 10 min clock:
Run 1 mile
Max reps burpee bar touches

Ask coach: If you know for 100% fact that you will not finish a mile in 10 min then the run will be 1200m

Why vegans and paleos should stop hating each other 

Famous vegan starts eating meat after 12 years 

Can he take down Rich Froning?

Can you find the real one?

Monday 5/20/13
5@75 3@80 2×2@85 3×1@90%
+
“Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Pullups

Sketchers will pay 40 million over claims that their shoes toned muscles 

Depressed people live in parallel time zone, scientists find

Can you take this guy down. Pretty much only guy doing a regular kip and still kills it!

Sunday 5/19/13
Spend 15 min working on muscle ups or kipping pullups
+
3 rounds:
6 Shoulder press
6 Weighted pullup
+
For time:
5-4-3-2-1
Squat clean to overhead (185/115)
1-2-3-4-5
Muscle up
or
5-4-3-2-1
Squat clean to overhead (185/115)
3-6-9-12-15
Parallette shoot through

40 things to stop worryng about and how

Taxpayer dollars are helping Monsanto sell seeds abroad

This is great!

19 people on a Friday! Good way to get ready for the weekend!

Saturday 5/18/13
“Brehm”
For time:
10 Rope climbs
20 Back squats (225/155)
30 Handstand pushups
40 Cal row

FYI. Next Saturday we will be closing up shop early at 11am for regionals. We will also be cancelling all Sunday morning classes, spread the word.

Restaurant getting kicked our of SF because of bacon smell. What?!?!?!?!?!

Why its important to cook your own meals 

The internet is taking over!

2 legit 2 quit!!!

Friday 5/17/13
Snatch (w/ 3 second pause at the knees)
1-1-1-1-1-1-1
+
In teams of 2:
AMRAP 12 min:
40 Pullups while partner holds (135/95) overhead
50 KB taters (53/35) while partner holds (185/115) front rack
60  Situps while partner holds (225/155) top of deadlift

Ask coach: 1 bar will be used for the partner WOD. It is up to you and your partner to change the weights out

Why you dont want to drink the pool water

A nation of wimps 

The week 1 regionals setups look awesome!!! Look like we’re in for a treat next weekend!!!

Happy Birthday to CFDs official photographer. Have a good one buddy!

Thursday 5/16/13
Front squat
5×3@80% w/3 sec pause at bottom of squat
+
3 rounds for time:
Run 400m
21-15-9 Handstand pushups
12 KB snatch (70/53) (6L/6R)
*15 min time cap

Rest as needed
Max effort 1000m row

Ask coach: Handstand pushups go 21 1st round, 15 2nd round, 9 3rd round

What is your genetic potential? Or being Dan Bailey

No benefit seen in sharp limits on salt in diet

Studs

Words to live by!

Wednesday 5/15/13
Banded glute ham raise
2×15
+
Clean and jerk (3 second pause at the knee)
1-1-1-1-1-1-1
+
For time:
9 Clean and jerks (165/110)
20 Toes to bar
7 Clean and jerks (165/110)
15 Toes to bar
5 Clean and jerks (165/110)
10 Toes to bar
*12 min time limit

The missing link: movement as a skill

Crossfit gym owner fatally knifes intruder as he tries to strangle husband

 You know you’ve made it when you get a mention on NCIS….