WOD 05/30/14

Reminders:
– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

WOD:
heroblakemclendon_th
“BLAKE”
4RDS for time:
100 ft Walking lunge with 45lb plate held overhead
30 Box jump (24)
20 Wallballs (20)
10 Handstand push-ups (Modify to Decline Push-ups)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Post-WOD (Challenge/Cool-down):
Stretch

WOD 05/29/14

Reminders:
– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
3RDS
5 Jumping Pull-ups
10 Perfect Push-ups
15 Air Squats

WOD:
dannys
“DANNY”
20min AMRAP
30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups

In honor of 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.

WOD 05/28/14

Reminders:
– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
4RDS
30sec Box Shoulder Stretch
10 Prisoner Hops

WOD:
randy
“RANDY”
75 Power Snatches (75#)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Post-WOD (Challenge/Cool-down):
Shoulder mobility

WOD 05/27/14

Big shout out to Pete, Brianne, Mandy, Covina, Derek and Sylvia for doing the Hero WOD “MURPH” yesterday. You all did amazing and I was really happy to see each of you working through it.

Reminders:
– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

WOD:
ciamemorialwall_th
“THE SEVEN”
7RDS for time.
7 Handstand push-ups (Modify to Decline Push-ups)
7 Thursters (135#)
7 Knees to elbows
7 Deadlifts (245#)
7 Burpees
7 KB Swings (32kg)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Post-WOD (Challenge/Cool-down):
Stretch

WOD 05/23/14

Memorial Day Schedule:
7am MURPH WOD @ 3form OS
– OR –
9am-11am MURPH WOD @ Sugarhouse Park
* UTE Crossfit will be running the epic workout at SH park from 9-11. It is open to all clients, plus friends and family. You are all my friends/co-workers so join me there as I work through this WOD myself if you would like

I need a head count for either time. So please let me know if you plan on attending.

Pre-WOD (Skills/Strength):
4RDS @ 65-75% 1rm BS
6 Front Squats
12 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
3RDS – Not for time
12 TGU
6 Air Squat (5/5/1)
3 Wall Walks
1 Rope Climb

Post-WOD (Challenge/Cool-down):
Easy jog as a group

WOD 05/22/14

Memorial Day Schedule:
7am MURPH WOD @ 3form OS
– OR –
9am-11am MURPH WOD @ Sugarhouse Park
* UTE Crossfit will be running the epic workout at SH park from 9-11. It is open to all clients, plus friends and family. You are all my friends/co-workers so join me there as I work through this WOD myself if you would like

I need a head count for both/either time. So please let me know if you plan on attending one.

Pre-WOD (Skills/Strength):
Agility Drills

WOD:
2 RDS
400m Run
20 Push Press
30sec OH Hold
200m Run
10 Push Press
30sec OH Hold
2MIN REST

Post-WOD (Challenge/Cool-down):
Stretch

WOD 05/21/14

Pre-WOD (Skills/Strength):
3RDS
30sec High Plank + 10 Perfect Push-ups

We have been talking recently about the forward lean and external shoulder rotation on the push-up. The below video reinforces this concept (from the gymnastics end).

WOD:
21-15-9
Toes to Bar
Wall Balls

Post-WOD (Challenge/Cool-down):
4 RDS
30sec Hollow Hold on hands
30sec Hollow Hold on back

WOD 05/20/14

Pre-WOD (Skills/Strength):
4RDS @ 65-75% 1rm BS
6 Front Squats
12 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
Skill work
– choose a skill and spend time focusing on it.

Post-WOD (Challenge/Cool-down):
20 TGU

WOD 05/19/14

We have lots happening next week; Hero WOD week, southwest regionals, new challenge. Please be on time for a quick discussion about these upcoming events.

Pre-WOD (Skills/Strength):
Invisible Fran

WOD: “Just 5mins”
5min Fran
21-15-9
Thrusters
Pull-ups
Choose and weight/modification so you finish reps under 5min cap.

REST 5mins

5min Partnered
10 Wall Balls
High Plank Hold

Post-WOD (Challenge/Cool-down):
2RDS
3x Strict Pull-Ups
12x MB Sit-ups

WOD 05/16/14

Pre-WOD (Skills/Strength):
EMOM 8mins
3 Hang Squat Snatches

WOD:
5RDS
200m Run
15 Snatch Grip DL
10 Push Press
5 Hang Snatch

Post-WOD (Challenge/Cool-down):
3RDS
30sec Prone Cobra Hold
10 Good Mornings (PVC)
30sec Bridge Hold
10 Perfect Push-ups