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Jump, Push, Swing

Wednesday, 19 September 2012 by

Help a brother out!

Want to help a great cause and a great coach? Help Jeremy Clark’s PE class buy kettlebells through a tax deductible donation:

During check-out, enter the word INSPIRE where it says “Match or gift code”, and your donation will be matched dollar for dollar!

The INSPIRE match code will double your donation for the next 3 days.

Power WOD

Weighted Chin-up 3 RM
6 x 10 sec AMRAP Lateral Box Jumps (16/20″)

CrossFit WOD

15-12-9 reps of:

  • Box Jumps (24/28″)
  • Handstand Push-ups
  • Kettlebell Swings (53/70#)
Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , ,

Snatch Balance

Tuesday, 10 July 2012 by

Lance does 2 reps of 70# weighted pull-ups

Power WOD

Beginner: Power Clean 3 x 5

Intermediate/Advanced: Power Clean 8 x 2

CrossFit WOD

4 Rounds of:

7 Pull-ups
10 Kettlebell Swings (53/70#)
2 Snatch Balances (110% of 1 Rep Max Snatch)

CrossFit Home WOD

5 rounds For time:

7 Pull-ups
10 Sit-ups
10 Broomstick Overhead Squats

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: , ,

Arnie Lite

Monday, 2 July 2012 by

3 July 2012

CrossFit WOD

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie’s family has been established by the Los Angeles County Fire Department.

Arnie Lite

21-15-9

Turkish Get-ups
Kettlebell Swings
Overhead Squats

Do all three movements one-handed and switch hands every rep.  Use as heavy a kettlebell as possible.  Compare to the full version here.

CrossFit Home Workout

21-15-9 reps of

Burpees
Sit-ups
Broomstick Overhead Squats

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: , ,

Tabata Extravaganza

Wednesday, 6 June 2012 by

CrossFit WOD

Tabata Extravaganza

First set: Alternating Hand Kettlebell Swings (53/70#)
Second set: Plank Holds (Center, Left, Center, Right)
Third set: Wallballs

CrossFit Home Workout

Tabatas

Each set is 8 x  20 second  intervals with a 10 second rest (4 minutes total)

First set: Mountain Climbers
Second set:  Plank Holds (Center, Left, Center, Right)
Third set:  Jumping Squats

CrossFit Mobility WOD

Fix that knee pain

Filed Under: CrossFit, Home Workouts, Workout of the Day Tagged With: , , ,

Kettlebell Ridiculousness

Friday, 25 May 2012 by

The Dirty Dash

CrossFit Mt Olympus gets down and dirty!

We need volunteers for a booth at the Dirty Dash on June 2nd from 8am-3pm.  The race is sold out, but you can run if you volunteer.  Sign up in the gym.  Food and other swag will be provided.

CrossFit WOD

5 rounds for time of:

100 m Sprint
20 Kettlebell Sumo Deadlift High-pulls (53/70#)
100 m Sprint
20 Kettlebell HeartBeat (35/53#)
100 m Sprint
20 Kettlebell Goblet Squats (53/70#)

Post total time.

CrossFit Home Workout

20 minutes, as many rounds as possible of the CrossFit WOD

Use a gallon jug full of water for a weight (8 pounds) if you don’t have a kettlebell

CrossFit Mobility WOD

Work on those calves!  Bonus points to Dr. Lisa for answering yesterday’s question–Your filet mignon is the psoas major!

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

Bring Your Running Shoes

Tuesday, 8 May 2012 by

CrossFit WOD

800 m Run
25 Kettlebell Swings 35/53 lbs
400 m Run
25 V-ups
200 m Run
25 Push-ups
100 m Run
25 Wall Balls 14/20 lbs
50 m Run

CrossFit Home Workout

10x 100m Sprints
Rest 2-3 minutes between rounds

 CrossFit Mobility

Hamstring flossing with TJ Murphy of Competitor and Triathlon Magazine

Filed Under: CrossFit, CrossFit Endurance, Home Workouts, Workout of the Day Tagged With: , , ,

Introducing the Sott’s Press!

Wednesday, 2 May 2012 by

CrossFit WOD

10 1 minute rounds with a 1 minute rest after each round of:

In one consecutive motion do as many reps as possible of:

1 Kettlebell Snatch
1 Kettlebell Overhead Squat
1 Kettlebell Sott’s Press
Finish the overhead squat to complete the rep. No-rep if you drop the kettlebell before locking out in the overhead position.

Alternate arms on each rep.

CrossFit Home WOD

5 minute Burpee challenge

Do as many burpees as possible in 5 minutes.  Rest as you need.

CrossFit Mobility

Filed Under: CrossFit, Home Workouts, Power Hour, Weightlifting, Workout of the Day Tagged With: ,

Kettlebell Michael

Sunday, 29 April 2012 by

CrossFit WOD

Kettlebell Michael

Today we’re doing the hero workout “Michael” but substituting kettlebell swings for back extensions.  If you want to do the traditional benchmark, feel free.

3 Rounds of:

800m Run
50 Sit-ups
50 Kettlebell Swings (35/53#)

CrossFit Home WOD

5 Rounds of:

10 Push -ups
20 Squats
30 Sit-ups

 CrossFit Mobility

Brian McKenzie of CrossFit Endurance talks about how to warm up for a run

Filed Under: CrossFit, Home Workouts, Workout of the Day Tagged With: , , ,

SSST

Thursday, 26 April 2012 by

CrossFit WOD

10 minute Secret Service Snatch Test

With a 24kg kettlebell, do at least 200 snatches in 10 minutes to pass the Secret Service snatch test.

Alternate arms as needed.

CrossFit Home WOD

5 rounds for time of:

10 m Walking Lunge
10 Push-ups Post total time.

CrossFit Mobility

Today’s mobility WOD fixes shoulder problems from carrying babies AND flexibility for olympic lifting.  Functionality!

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , , ,

Tabata Kettlebell Hell

Tuesday, 17 April 2012 by

CrossFit WOD

3 rounds of Tabatas (:20/:10 intervals for 4 minutes) of:

Kettlebell Goblet Squats
Rest
Russian Kettlebell Swings
Rest
Kettlebell Sumo Deadlift High-pull
Rest
1-leg Kettlebell Romanian Deadlift
Rest
Kettlebell Goblet Squats
Rest
Russian Kettlebell Swings
Rest
Kettlebell Sumo Deadlift High-pull
Rest
1-leg Kettlebell Romanian Deadlift

Rest 1 minute between each round.

CrossFit Mobility WOD

We have noticed a lot you have tight hips recently. Combine today’s mobility wod with yesterday’s to increase your range of motion.  We’re working on the hot tub for the whole body mobility experience KStar mentions.

Filed Under: CrossFit, Workout of the Day Tagged With: , ,
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