Today's WOD:
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Kenna and Shelby working on their pistols.
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Phone: 951.852.0974
E-Mail: justus@cuttingedgecrossfit.com - Louie Towkaniuk
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Murrieta, CA 92563
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« September 2009 | Main | November 2009 »
October 30, 2009
October 29, 2009
Thursday October 29, 2009
Today's WOD:
"Joshie"
3 rounds for time of:
21 Right Arm 40 lb Dumbbell Snatch
21 L Pull-Ups
21 Left Arm 40 lb Dumbbell Snatch
21 L Pull-Ups
Post time to comments.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Training Principles
These were recently posted by Andy Petranek of Crossfit LA. I liked it, so I borrowed it.
Please read closely
1. Do not think you can master CrossFit or achieve elite fitness in a day. It will take an entire lifetime to learn. Keep showing up. Be consistent, even when you don’t feel like it. That is the key.
2. Arrive early and stay late. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community.
3. Virtuosity is defined as performing the common, uncommonly well. Master your body and the mechanics of movement. Practice the fundamentals. Then add speed and intensity.
4. Accidents and injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
5. Cleanliness is next to Godliness. Clean up after yourself. Wipe down and put away all equipment, clean up sweat, spit, blood, chalk, dirt, and handprints after every workout.
6. Empty barbells were not designed to be dropped. Neither were dumbbells or kettlebells.
7. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket.
8. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. Also remember that there can be such a thing as too loud, crass, gross or rude – be respectful.
October 28, 2009
Wednesday October 28, 2009
Today's WOD:
"Kelly"
5 rounds for time of:
400M run
30 Wall Ball
30 Box Jumps
Post time to comments.
Danielle, prepares for her crowd shocking demonstration that will take place at her upcoming Olympic Lifting Cert.
October 27, 2009
Tuesday October 27, 2009
Today's WOD:
SUPRISE WOD!
October 26, 2009
Monday October 26, 2009
Today's WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
The Tabata Interval
Eric, one of our newer members working on his push-press. Welcome to the family buddy!
October 23, 2009
Friday October 23, 2009
Today's WOD:
"Missy Birthday WOD"
Six rounds for time of:
Walking lunge 37 meters
Sit-ups, 37 reps
Post time to comments.
Happy 37th Birthday to my beautiful wife!
October 22, 2009
Thursday October 22, 2009
Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Kettle Bell Swings 1.5 pood
Sprint 40 yards
*Complete the KB swings and in between sets sprint 40 yards.
Post total times to comments.
How to improve your Sprinting Technique
October 21, 2009
Wednesday October 21, 2009
Today's WOD:
Rounds in 20 min of:
- 24" box jump, 30 reps
- 115 pound push press, 20 reps
- 30 pull-ups
Post rounds completed to comments.
Danny
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Congratulations James and Stephanie! James = 11 muscle-ups with out coming off!
Steph = multiple unassisted kipping pull-ups!
October 20, 2009
Tuesday October 20, 2009
Today's WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Mobilizing the Hip Part 1 by Kelly Starrett, CrossFit JournalPreview - video [wmv] [mov]
October 19, 2009
Monday October 19, 2009
Today's WOD:
Back squat 3-3-3-3-3 reps
Post loads to comments.
Unsound, immature, and developed squats
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December 2009
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