May 18, 2012
cf survival plan of the day
1 r/m box squat
followed by:
1 x 20 glute bridge
2 x max asst. glute ham raises
3 x 50 yard prowler walk
wod: accomplish 1
25 unbroken wall balls
or
21 unbroken thrusters 1/2 b.w.
UPCOMING EVENTS
MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING
NEW BODY FAT LOSS CONTEST STARTS MAY 21!
MAY 26 MT. WILSON TRAIL RACE—Come support Team Magnum!
JUNE 2 OPEN HOUSE
JUNE 3 CAMP PENDLETON MUD RUN
JUNE 9 USA WIDE CROSSFIT FIGHT GONE BAD STYLE
COMPETITION AND FUNDRAISER
FOR ST. JUDE’S CHILDREN’S HOSPITAL 8AM-9:30AM
http://hope.crossfit.com/affiliate?id=1751
FOLLOWED BY:
CROSSFIT SURVIVAL PICNIC AND POTLUCK AT
HANSEN DAM PARK
11:30AM
JUNE 30 BRING BOWE HOME WOD AND FUNDRAISER
http://www.Facebook.com/BringBoweHomeWOD
JULY 4TH NO CLASSES EXCEPT JULY 4TH “MURPH” 8:30AM—FIRST HEAT BEGINS 8AM
$15 ENTRY FEE—50% OF TAKE SPLIT 4 WAYS:
BEST MALE TO STANDARD
BEST FEMALE TO STANDARD
BEST MALE SCALED (SCALED PSU, PLU)
BEST FEMALE SCALED
JULY 7TH OPEN HOUSE
JULY 28TH JUMP ROPE WORKSHOP W/MARK TAGLIANETTI
11AM-1PM $39
AUGUST 19TH HANSEN DAM TRIATHLON
AUGUST 25TH HOOVER BALL AT THE BEACH 8AM
May 17, 2012
wod
for time:
10-9-8-7-6-5-4-3-2-1
box jumps mtoh
push ups ctd
double unders
followed by:
rolling out
UPCOMING EVENTS
MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING
NEW BODY FAT LOSS CONTEST STARTS MAY 21!
MAY 26 MT. WILSON TRAIL RACE—Come support Team Magnum!
JUNE 2 OPEN HOUSE
JUNE 3 CAMP PENDLETON MUD RUN
JUNE 9 USA WIDE CROSSFIT FIGHT GONE BAD STYLE
COMPETITION AND FUNDRAISER
FOR ST. JUDE’S CHILDREN’S HOSPITAL 8AM-9:30AM
http://hope.crossfit.com/affiliate?id=1751
FOLLOWED BY:
CROSSFIT SURVIVAL PICNIC AND POTLUCK AT
HANSEN DAM PARK
11:30AM
JUNE 30 BRING BOWE HOME WOD AND FUNDRAISER
http://www.Facebook.com/BringBoweHomeWOD
JULY 4TH NO CLASSES EXCEPT JULY 4TH “MURPH” 8:30AM—FIRST HEAT BEGINS 8AM
$15 ENTRY FEE—50% OF TAKE SPLIT 4 WAYS:
BEST MALE TO STANDARD
BEST FEMALE TO STANDARD
BEST MALE SCALED (SCALED PSU, PLU)
BEST FEMALE SCALED
JULY 7TH OPEN HOUSE
JULY 28TH JUMP ROPE WORKSHOP W/MARK TAGLIANETTI
11AM-1PM $39
AUGUST 19TH HANSEN DAM TRIATHLON
AUGUST 25TH HOOVER BALL AT THE BEACH 8AM
May 16, 2012
wod
“diane”
21-15-9
deadlift m 225/w 155
hspu
followed by:
one mile run for time
UPCOMING EVENTS
MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING
NEW BODY FAT LOSS CONTEST STARTS MAY 21!
MAY 26 MT. WILSON TRAIL RACE—Come support Team Magnum!
JUNE 2 OPEN HOUSE
JUNE 3 CAMP PENDLETON MUD RUN
JUNE 9 USA WIDE CROSSFIT FIGHT GONE BAD STYLE
COMPETITION AND FUNDRAISER
FOR ST. JUDE’S CHILDREN’S HOSPITAL 8AM-9:30AM
http://hope.crossfit.com/affiliate?id=1751
FOLLOWED BY:
CROSSFIT SURVIVAL PICNIC AND POTLUCK AT
HANSEN DAM PARK
11:30AM
JUNE 30 BRING BOWE HOME WOD AND FUNDRAISER
http://www.Facebook.com/BringBoweHomeWOD
JULY 4TH NO CLASSES EXCEPT JULY 4TH “MURPH” 8:30AM—FIRST HEAT BEGINS 8AM
$15 ENTRY FEE—50% OF TAKE SPLIT 4 WAYS:
BEST MALE TO STANDARD
BEST FEMALE TO STANDARD
BEST MALE SCALED (SCALED PSU, PLU)
BEST FEMALE SCALED
JULY 7TH OPEN HOUSE
JULY 28TH JUMP ROPE WORKSHOP W/MARK TAGLIANETTI
11AM-1PM $39
AUGUST 19TH HANSEN DAM TRIATHLON
AUGUST 25TH HOOVER BALL AT THE BEACH 8AM
May 15, 2012
05-15-2012
wod
press 1 r/m
3 x 5 j/m floor press
followed by:
5 round for time
5 speed squat 55-65% 1 r/m
50 yards prowler push m180/w140
10 hanging knees to elbows
10 lunges m45/w25
UPCOMING EVENTS
MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING
NEW BODY FAT LOSS CONTEST STARTS MAY 21!
MAY 26 MT. WILSON TRAIL RACE—Come support Team Magnum!
JUNE 2 OPEN HOUSE
JUNE 3 CAMP PENDLETON MUD RUN
JUNE 9 USA WIDE CROSSFIT FIGHT GONE BAD STYLE
COMPETITION AND FUNDRAISER
FOR ST. JUDE’S CHILDREN’S HOSPITAL 8AM-9:30AM
http://hope.crossfit.com/affiliate?id=1751
FOLLOWED BY:
CROSSFIT SURVIVAL PICNIC AND POTLUCK AT
HANSEN DAM PARK
11:30AM
JUNE 30 BRING BOWE HOME WOD AND FUNDRAISER
http://www.Facebook.com/BringBoweHomeWOD
JULY 4TH NO CLASSES EXCEPT JULY 4TH “MURPH” 8:30AM—FIRST HEAT BEGINS 8AM
$15 ENTRY FEE—50% OF TAKE SPLIT 4 WAYS:
BEST MALE TO STANDARD
BEST FEMALE TO STANDARD
BEST MALE SCALED (SCALED PSU, PLU)
BEST FEMALE SCALED
JULY 7TH OPEN HOUSE
JULY 28TH JUMP ROPE WORKSHOP W/MARK TAGLIANETTI
11AM-1PM $39
AUGUST 19TH HANSEN DAM TRIATHLON
AUGUST 25TH HOOVER BALL AT THE BEACH 8AM
No Room for Excuses
May 14, 2012
05-14-2012
Here are two women who “get it”!
Happy Monday!
I posted this to my Facebook page a few days back, but I sincerely feel it needs to be highlighted here as well. This is a brilliant article on the truth summed up by this line,
“So here it is again, in plain English: The one meal you cheat, the one WOD you tank, the one foam roll you bypass: it all counts. It’s what’s meant by the theory of accumulation—there’s no such thing as an insignificant choice.”
Read the entire article here: http://www.crossfitssli.typepad.com/
We are LUCKY.
I am lucky to get to coach most of you. Most of you understand this concept. You are determined. You persevere. You may not be perfect all of the time, but you understand that all good things take commitment. You make sacrifices and find time to train and eat right, because you know you’re better off because of it.
Then there are a few of you who just don’t get it. You know who you are. You whine incessantly about the enormity of YOUR PROBLEMS, as if YOURS are somehow so much bigger and worse than everyone else’s.
Yawn.
Well I hate to break it to you, but they’re not.
Weakness is a choice, and everyday you choose failure, you CHOSE that. It was not thrust upon you, and I do not care about your circumstances.
Excuses are a choice, because believe me, I’ve seen people move mountains to make their lives go right. Your intention is everything. Everyday MOST of you amaze me by the power of your intentions to have incredible lives.
I am not going to go into agreement with your whining. Nope. Nor am I going to beg you to do what’s right for you. You’re an adult. Act like it.
In the meantime, the rest of us are having a great time creating our own destinies heading in the direction of the course we are setting for ourselves and enjoying the ride.
Don’t be “that guy.” Join in the fun and quit yer whinin’ already!
WOW DO WE HAVE A LOT OF COOL STUFF COMING SOON OR WHAT?
UPCOMING EVENTS
MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING
NEW BODY FAT LOSS CONTEST STARTS MAY 21!
MAY 26 MT. WILSON TRAIL RACE—Come support Team Magnum!
JUNE 2 OPEN HOUSE
JUNE 3 CAMP PENDLETON MUD RUN
JUNE 9 USA WIDE CROSSFIT FIGHT GONE BAD STYLE
COMPETITION AND FUNDRAISER
FOR ST. JUDE’S CHILDREN’S HOSPITAL 8AM-9:30AM
http://hope.crossfit.com/affiliate?id=1751
FOLLOWED BY:
CROSSFIT SURVIVAL PICNIC AND POTLUCK AT
HANSEN DAM PARK
11:30AM
JUNE 30 BRING BOWE HOME WOD AND FUNDRAISER
http://www.Facebook.com/BringBoweHomeWOD
JULY 4TH NO CLASSES EXCEPT JULY 4TH “MURPH” 8:30AM—FIRST HEAT BEGINS 8AM
$15 ENTRY FEE—50% OF TAKE SPLIT 4 WAYS:
BEST MALE TO STANDARD
BEST FEMALE TO STANDARD
BEST MALE SCALED (SCALED PSU, PLU)
BEST FEMALE SCALED
JULY 7TH OPEN HOUSE
JULY 28TH JUMP ROPE WORKSHOP W/MARK TAGLIANETTI
11AM-1PM $39
AUGUST 19TH HANSEN DAM TRIATHLON
AUGUST 25TH HOOVER BALL AT THE BEACH 8AM
wod
“helen”
3 rounds for time of:
400m run
1.5pood/1pood kb swing x 21
12 pull ups
rest 5 minutes
followed by:
100 evil wheels
100 v-ups or
100 sit ups for time
May 11, 2012
cf survival wod
find 3 r/m box squat
find 1 r/m clean
followed by:
3 rounds / 1 min each station
iso bar overhead hold
max lunges 45m/25w
hanging toes to bar
upcoming important stuff
Bodyfat testing via truck
friday, may 18, 4pm-7:30pm only
bodyfat testing via calipers (in-house)
friday, may 18 5am-7:30pm only
sign up sheets for both posted this week
all $100 fees due no later than friday, may 11!!
upcoming events
MAY 26, MT. WILSON TRAIL RACE
JUN 3, CAMP PENDLETON MUD RUN
May 10, 2012
cf survival wod
bench press close grip 1 r/m
find max reps dips
(if more than 15, find 3 r/m max weighted dip)
followed by:
amrap 10
200 m row
10 pendlay rows
60% 1 r/m bench (emphasize lats)
*6 dips (* or 60% max)
upcoming important stuff
Bodyfat testing via truck
friday, may 18, 4pm-7:30pm only
bodyfat testing via calipers (in-house)
friday, may 18 5am-7:30pm only
sign up sheets for both posted this week
all $100 fees due no later than friday, may 11!!
upcoming events
MAY 26, MT. WILSON TRAIL RACE
JUN 3, CAMP PENDLETON MUD RUN
May 9, 2012
05-09-2012
cf survival wod
intermediate/advanced must complete each set within :06 secs.
beginners must complete each set within :10 secs.
15 x 25 yard sprint after med. ball toss
with a :30 secs rest between sprints
upcoming important stuff
Bodyfat testing via truck
friday, may 18, 4pm-7:30pm only
bodyfat testing via calipers (in-house)
friday, may 18 5am-7:30pm only
sign up sheets for both posted this week
all $100 fees due no later than friday, may 11!!
upcoming events
MAY 26, MT. WILSON TRAIL RACE
JUN 3, CAMP PENDLETON MUD RUN
May 8, 2012
05-08-2012
cf survival wod
10 x 2 box squats 60% 1 r/m
followed by:
amrap 15
30 secs. wall sit
50 yrad prowler walk m 180/w 140
45 secs. plank hold
20 box jumps 24/20
upcoming important stuff
Bodyfat testing via truck
friday, may 18, 4pm-7:30pm only
bodyfat testing via calipers (in-house)
friday, may 18 5am-7:30pm only
sign up sheets for both posted this week
all $100 fees due no later than friday, may 11!!
upcoming events
MAY 26, MT. WILSON TRAIL RACE
JUN 3, CAMP PENDLETON MUD RUN
Team Magnum Strikes Again!!!
May 7, 2012
YAHOO!
TEAM MAGNUM LEFT A MARK AT YESTERDAY’S VERDUGO HILLS 10K RACE WINNING 5 MEDALS!!!
LISA TRINH, 2ND PLACE AGE GROUP, 1:02.40
GREG AKMAKJIAN, 2ND PLACE AGE GROUP, 55:38
MARYANN TAYLOR, 2ND PLACE AGE GROUP, 1:04.25
SHANNON FRANKLIN, 3RD PLACE AGE GROUP, 1:05:15
LAURIE KAHN, 2ND PLACE AGE GROUP, 1:14.33
ANDREW JENKS 1:00:00
JJ SUERTE FELIPE 1:01:35
ADD TO THAT A 7TH PLACE FINISH FOR JJ AND A 12TH PLACE FINISH FOR ANDREW, AND WE SMOKED THIS COURSE!!
CONGRATULATIONS TEAM MAGNUM!!
WOD
8 X 3 SPEED BENCH
60% 1RM
AMRAP 15
6 HANG POWER CLEANS
65% 1RM
6 PUSH JERK
SAME LOAD
200 M ROW
1 ROPE CLIMB
