Every once in awhile you just need a little cartoon Meme to keep you moving forward. If you hadnt figured out, we like to squat, squat squat and then when you think youve done enough we do step-ups. Why you ask well, the squat,in particular the back squat is the number one way to recruit the most muscular in the body.
Second part of using hip primals…well its simple really mobilizing your hips through either a step up, lunge or a squat should recruit the three major muscles in your buns, thus making you look desirable and frankly awesome.
Having a bad day? Squat
Having a great dat? Squat
..think about it.
Day 3 of the 30 day Sit Up Challenge: 30 Sit-ups of some sort, variety is welcome
RDL, BOR,HPC, PP, OHS* (add a couple kilos each set.)
*Goal is consistent bar path, as well as to get comfortable with weight in an overhead squat position
** Does not need to be super heavy just challenge your comfort a little.. no more than 50kg for men or 40kg for women
Take 10 minutes to find Max Height Box Jump
4 Rounds: 30 seconds work/ 30 seconds rest
Max Reps SA DB Thrusters R Arm
Max reps SA DB Renegade Row R Arm
Max Reps SA DB Thrusters L Arm
Max Reps SA DB Renegade Row L Arm
*Renegade row : Keep your hips as level as possible
The first Open workout is in the books, well almost.
If anyone would like to try and best their score they must do it in the gym today and post to the CrossFit Games website by 5pm PT. On that note, if you have not posted your score to the Games site I need you to get on that right as soon as possible.
Back to it, The first Open workout is in the books. The staff here would like to congratulate everyone who participated in Friday’s workout. I know for many of you the double under is still the bane of your CrossFit existence but you managed to struggle and persevere. Regardless of whether or not you were able to complete 1 round or 7 rounds, you participated. You placed your hat in the ring and I cant think of one person whom I didnt see take their mental intensity to the next level.
Keep up the great work as we push onward into the 14.2. And bank on the chances that there will be no more light weight snatches or double unders this “Open” Season.
Now for some monday Pron
mmmmmmmmmmmmmmmmmmm uh…. huhhhhhh
Take 15-20 minutes to perform Front Squats:
4×3 @80%, 4×2@85%, 4×1@90%
*If you do not have a 1rm, work up to a heavy 3, then complete 3×3@90%
Four rounds for time:
75 yard Farmer Carry (KB/DB Plates AHAP, can be done on turf or outside)
The Open has arrived! And with full force. Paying homage to the very first CrossFit Open workout 11.1 Director of Training, Dave Castro announced to the 190,000+ registered Open enthusiasts that 14.1 will be….
Good thing we worked on those Double Unders yesterday. All of our Central Nervous Systems should be primed to knock this *ish out of the park. Good news is the weight is light enough, that everyone can participate and get their name on the Balboa “Open” Board!
Get after it.. Here are some rules to follow for all these events…
1. Try you best, fear is just an emotional response, you will overcome.
2. Be positive about your experience. At the end of the day you are competing against yourself
3. You will be judged whether you signed up or not. (For those of you who registered for the Open and consider yourself competitive, you must be your camera to film your workout and will need a judge who has passed the judges course)
4. You must post your score to the Balboa board!
5. For Games Registrants you must post your score to the “open” website for score validation by Monday at 4pm.
6 Have FUN
For any of you who have missed today’s chance to complete 14.1 or would like to complete it during the weekend please notify me via text or e-mail, so that we can provide you with a judge
Just check out “Forest Gump” and that brilliantly bright smile. The motto of a man who lives his life to just be happy. “Life is like a Box of Chocolates, you never know what you’re gonna get” well kind of… we know if you eat nothing but chocolates you are going to develop cavities, or do we it. Health as we know it is not as black and white as it seems.
With so much information out there, we often are victims of too much information. If we have not studied in school or have become a professional expert on the matter of medicine (holistic, chiropractic, gen practitioner, etc..) we can often find ourselves confused and skeptical. Especially when a professional tells you something in complete contradiction to your beliefs. If you have spent any time with myself (Ben) in particular yesterday sometime around 9:30am you know I love a good conspiracy. Heck, Luke and I have spent countless hours pondering the mysteries of the assumed, unknown and all too often provocative.
Back to that smile, as the “Paleo Diet” ideology is spread, give or take a few key things, so to does interest in self health evaluation and the quest to solve health woes outside of surgery or medication.
There is a common belief today about cavities that once you have tooth decay, that cavity can NOT be reversed or healed. Then the only solution is to have part of your tooth drilled out and filled with a synthetic material.
But according to a study published in the British Medical Journal cavities and tooth decay could potentially be healed or reversed with diet. …..READ ON
If it is even a possibility why not explore it. Next time you go to the Dentist pay attention, maybe some stuff has changed.
4 Rounds NFT
:40Hand Stand Hold Facing Wall
12 mtn Climbers (6 each side)
Rest :30 between rounds
Back Squat EMOM 8 minutes
3@85% of Monday’s 3rm
*if you did not come on Monday complete using 80% of 1rm
AMRAP 7 minutes
15 Double unders
8 Push Ups Hand Release
15 ab mat sit ups
If you didnt know the Crossfit Games International Open is upon us. The first workout will be announced this in just under 48 hours. So what does this mean for you, well it either means two things
1. You have signed up for the Open and will require a certified judge to validate your score as well as provide video evidence.
2. You have not signed up for the “Open” and YOU WILL be participating in the “Open” workouts regardless of whether or not you think you are getting out of doing them..Which leads to the next predicament.
Option 1: You have not signed up because you do not know how. Well that is simple.
2. At the top right side of the website, you’ll see a photo that says “THE OPEN” in white and “REGISTER HERE” in blue. Go ahead and click there.
3. If you signed up for the 2012 or 2013 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information.
If you did not sign up last year for either event, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you some location information and ask for payment; the cost for the Open is $20.
5. After payment is submitted, you will be brought to a screen that will ask you to designate two things; your affiliate and your team.
For your affiliate, select “CrossFit Balboa” from the drop down
Option 2: You are nervous that you are not good enough or are afraid a workout will be announced that you are incapable of completing. Have no fear! This Open is in fact open to anyone who is capable of exercising. Take this next 5 weeks to challenge yourselves physically and mentally. Maybe you havent taken your training too seriously lately. Maybe since the new year you have found yourself in a rut. This is an opportunity to have a goal. This could be that catalyst needed to take you to your next step
Announcements for Balboan “Open” results board to come tomorrow. Lets just say everyone will be completing the Open workouts in some sort of form regardless of skill level or experience.
FYI- Because of the “Open” our strength schedule will be modified a little bit over the next couple weeks
Plyo MB work 3×8
3x 8 SA DB Bench Press (8 on the right 8 on the left)
3x max reps Supine Ring Rows
*Complete DB Bench Press then immediately go into max rep RR)
rest 3 minutes between efforts
CFB TEAM #BalboaJacked competed against 70 other teams this weekend in Northridge and finished 20th overall.
This is a huge stance for the Balboa competitors as it marks just the second time we have competed in the past
We would also like to thank all those who managed to venture up to the good old Los Angeles area to support. We understand that it is hard to get away so it makes it that more impactful to have so many familiar faces in the crowd cheering you on. Pictures to follow on the book