Bench Press 5rm
Every Minute on the Minute Perform until Failure
6 True Push Ups
5 Mountain Climbers(each leg)
4 Burpees
Contact Us!
05.17.12
Does a Body Good
05.16.12
Announcements
Announcements: Balboans yet again this upcoming Friday’s 7am class will be cancelled as a result of scheduling conflicts. Please bare with us, we are actively searching both within our ranks as well as outside our walls for additional coaches to add to the wonderful experience we currently have.
Secondarily we are going to have to reschedule the Nutrition lecture that was originally schedule for Saturday May 26th. Dont worry we are rescheduling for next Wednesday during our normal class time. Instead of our longer cardio based day, we will have a short intense metcon followed by a discussion on the ins and outs of changing your food lifestyle. For those of you who typically rest on Wednesday please plan on attending one of the scheduled classes, regardless of how well you feel your nutrition. This is your/our opportunity to express concerns, ask questions and begin or continue a path to becoming Corona jacked!!!
This is your time! Stop holding yourself back
Snatch Ladder (modified)
Every minute until failure with :20 loading time adding 5 lbs to the bar each minute
complete
20 double unders
1 snatch (power or squat)
men- begin with 105- add 5lbs each minute
women’s- start with the bar -add 5lbs each minute
If you can snatch heavy start heavier the goal is somewhere around 10 rounds
05.15.12
Its that time again
Competition Season has officially hit Southern California. This passed weekend Chris Ropko and countless others put their bodies through the some rigorous activities under the intense Pomona sun while on lookers shouted and cheered, urging each competitor to complete just one more rep. With that being said the picture above is an image of Ropko’s hands post WOD #4, which you all will come into contact with shortly. Now before you get all nervous and think this is going to happen to your delicate hands (well it might) the sheering affect you see is a culmination of 4 workouts in two days under that same sun; grabbing heated bars, DBs, and Kettlebells. Often times this is but a picture of the sacrifice it takes to compete at CrossFit events, well that and you have to become extremely adept at dealing with being very very uncomfortable, to put it mildly.
Here at Balboa we would like to extend a thank you and extend a virtual hug to Chris for his valiant effort this passed weekend as he represented both our Balboa family but our extended CrossFit Football family as well. We salute your dedication and sacrifice. We would also like to thank all those who find the time to come show your support live, we know how busy everyone can be, especially on the weekends. Its you all who make this gym what it is, so thank you.
Continuing on the theme of competing: Every year around the this time I get the urge to compete, maybe its my need to be in the spotlight or my eagerness to have people screaming at me, “pick up the bar” or “Cmon its just 5 more” while in my head I am thinking such kind things as “Screw you”, “You come pick up the bar” or my favorite “I dont want to do this anymore.” Yeah you all know you’ve been there. Let’s be real, everyday we go through this, someone like myself, Luke or Chris are demanding you go faster and in your head you are thinking, “I am going as hard as I can, F you guys” Back to the task at hand, competition, with the CrossFit Games Final’s approaching us in July, the idea of competing on ESPN with my fellow Balboans sends a little chill down my back and goose pimples down my sultry calves. So what I am getting at here, in the words of Jerry Maguire, “WHOS COMING WITH ME?” I dont want to have to steal the goldfish guys. If any of you have interest in competing for our affiliate team next year (skill level does not matter) I would like to begin organizing our assault on the Western Hemisphere for next year.
WOD #6
3 rounds for time
7 Deadlifts (345/225)
7 Muscle Ups
then
3 rounds for time
21 Wall Balls
21 Toes-to-bar
then
100′ Farmers Carry (2x100lb db, 2x 70lb dbs, AHAP)
28 Burpee Box Jumps(24″,20″
100′ Farmers Carry
3 Muscle Ups
***Modify as needed
-Muscle Ups- Bar muscle ups (jumping), 2 dips +2 pull ups=1 muscle up
05.14.12
so nice they get two
“Le Viking” AKA Mr. Eric Jensen and the rest of the Balboa family would like to say Happy Belated Mother’s Day to all the mother’s and women in our lives that make each day possible. I know yesterday was the day of recognition but you all deserve at LEAST two days. We only have one of you so to that we thank you.
We hope you all had delicious meals in bed or had a delightful brunch now its time to get back to work.
Summer is upon us, Memorial Day is but two weeks away, which is swiftly and promptly followed by the 4th of July. Even though the 4th falls on a Wednesday this year, one thing you can count on is that there will be BBQs and shirtless, bikini top weather to accompany those burgers and brats, so get your mind around that. We are here to help you attain whatever your goals are, consider us like a surrogate mother; here to provide a warm embrace in time of panic or more like my mother a nice swift kick in the Arse. Let us know how we can help before we start force feeding you steak and brussel sprouts followed by a nice shot of olive oil or even spoonfuls of coconut oil.
This week we will be completing all of this year’s CrossFit Regional WODs, get your minds right
Overhead Squat- Work on technique, skill, or work up to a heavy 3 or 2
WOD #2
Row 2k
50 Pistols
30 Hang Cleans (rx’d at games was 100kg, 60kg)
* modify cleans to something that is challenging, should be hard( 185, 155, 135)
05.13.12
SUNDAYS WOD IS CANCELLED
05.11.12
Chief
Reminder- there will be no 7am class tomorrow because of the SoCal Regionals and schedule conflict.
If you plan on attending at any point during the weekend, please contact me through e-mail so we can coordinate
As many of you know Luke and I were in Ecuador this passed weekend, indoctrinating the South Americans about the inner workings of CrossFit Football. Well to answer all of your questions, we had a great time, everyone was friendly and open, even though they had no idea what American Football was all about. No we didnt act like Secret Service agents, but rather we simply ventured to the beach and ate great food. Pictured above is our very own Luke eating our two Parilla’s of meat. Who said eating like a caveman while on vacation (workation) was impossible. We ate at the same restaurant twice both times consuming massive amounts of meat (Beef tenderloin, chuletas de cerdo, blood sausage, chorizo, chicken, steak) all of which were on these two heated plates. It was delicious to say the least, and to top it all off apparently America is the only country who feeds their livestock grains and corn because this stuff was GrassFed all the way. Well at least thats what they told us. On a side note, if you havent tried blood sausage you should because that stuff is the shiznit!!
With eating copious amounts of meat being on topic, Looks like we will be rocking a nutrition lecture in the next week, so get your minds ready to be blown! deets coming next week.
Close Grip Bench (index finger next to smooth) 5rm, 3×5@90%
On the minute: perform until failure
1st minute: 2 PC @70% 1 strict pull up
2nd: 2 PC @70% 2 strict pull up
3rd: 2 PC, 3 strict pull up
10th: 2 PC, 10 strict pull up
05.10.12
back is back
Its tomorrow people. Who is coming to rep Balboa and support our boy Ropko. Details on heat schedule is still a mystery so as we learn more, we will share via the FaceBook page.
IF you have never been to a CrossFit competition, now is the time! Not only is it inspiring to watch others just like you strain and suffer to complete the tasks at hand; spending time with like minded individuals is quite motivating if not invigorating.
Here is the standard schedule: I think Chris’s first event will be around noon on Friday
Friday May 11, 2012
0700-1800
8:00 Gates Open
7:00-8:30 Late Athlete Check-In
8:30-9:00 Mandatory Athlete Briefing
9:45-10:00 Opening Ceremonies – Color Presented/National Anthem
10:00 Competition Begins
Saturday May 12, 2012
0800-1930
8:00 Gates Open
8:45-9:00 Opening Ceremonies – Color Presented/National Anthem
9:00 Competition Begins
Sunday May 13, 2012
0700-1800
7:00 Gates Open
7:45-8:00 Opening Ceremonies – Color Presented/National Anthem
8:00 Competition Begins
6:00 SoCal Awards Ceremony
Sumo Deadlift 5rm
21-15-9
Push Press (135,95)
Dips (ring, paralletes, etc)
05.09.12
Newporty
Just wanted to remind everyone where they live and how awesome it is. Sometimes in life we get busy and forget to enjoy the simple things. Next time you find yourself near the ocean (which is always) take yourself and maybe someone down to the sand and enjoy life.
5k Run maybe…
Complete w Partner:
50 Evil Wheels (partner in HandStand hold)
100 Ball Slams (Partner in Bridge)
200 Sledge Strikes (Deadbugs)
*one partner works while other completes other exercise
05.08.12
The End of an Era
The end of an era soon to come. Ladies and Gentlemen of Balboa until further notice there will be NO activity done outside. This is to include warm up runs, prowlers, tire flips, sleds of any kind. Apologies for the inconvenience, but have no fear we will find new and creative ways to get those abs in gear before the summer.
Reminder: Ropko is performing at the SOCAL REGIONALS this Friday-Sunday so get your tix. We have a Daquiri Whacker ready to rock and roll, along with some great company. RSVP on the board in the gym so we know how many daquiris will be needed.
Press 5RM, 3X5 @90%
30-20-10 (40/20)
Single Arm DB Snatch (alt arm)
Toes to Bar
05.07.12
ecuador
1RM Thruster (Pull weight from ground into a clean, not from the rack unless injury prevents)
7RFT: (115/75)
7 DL
6 Bent Over Rows
5 HPC
4 FS
3 PP
2 HPS
1 OHS
