We are on Day 3, how is everyone doing? Had some slips in application? Fear not slips happen you just got to grab the bull by the horns, literally. You are the captain of your ship, we all veer off sometimes, the wind blows, currents rush, but it is up to you and only you to right the ship
On a slightly related topic, as many of you know Jim Kennedy is a man whom seeks adventure and joy. Jim is currently on an adventure of a lifetime, one of which he has been lucky to do more than just once. Venturing to lands of the orient. Follow the man’s brilliant photographic journey
Photo Cred: Jim Kennedy
I’m going to be posting a lot of images and details about my trip on my new website that shows all my non wedding work. Hopefully if you are ever planning a trip to this area my blog can help with some useful tips. Be sure to check it out. Just posted my first blog post. Here is the direct link. -Jim
Back Squat 5/65% 5/75% 3/80% 3×10/60-65%
*you should be able to get through the 10s with only a little struggle around reps 8-10
7 Hang Power Snatch (75-95/55-65)
75 Push Ups
If you havent heard we are on Day 2 of the 6 week challenge. Everyone should be taking this upcoming 6 weeks to implement the Paleo-ish diet that we have outline here on this website as well as on the e-mail that was sent out late last night. If you have any questions about how to implement please reach out to Ben@CrossFitBalboa.com or discuss with one of the coaches and we will get you where you want to be.
Second, part of this challenge is to step on the scale and weigh yourself. The goal here is to have a marker to reference alongside before and after photos. Weighing yourself is just one measure of progress, although its a poor measure on its own, it is still a measurable and re-testable point. The purpose here is that weight for all of us should be an insignificant measure of health and personal value. Instead people need to step away from the pressure of our society to fit some sort of BMI measure and rather value how clothes fit and how you feel in the mirror. I could go on and on about this but I shall leave it at that.
Weigh in and take photos!
1 minute on 1 minute off
Max Effort Row
EMOM 16 minutes
Minute 1,5,9,13: Complete 8 Burpees
Minute 2,6,10,14: Complete 1 minute Pillar Hold
Minute 3,7,11,15: Complete 12 V-Ups
Minute 4,8,12,16: Complete 12 KBS (American)
The passed two months here at the gym have simply flashed by and here we are already 14 days into the month of April. Taking a look back at the months of February and March.
The “Open” brought with it 5 weeks of seemed chaos. The “open” provided many firsts for people; Jordan and Ethan were able to get their first ring muscle ups, quite a few people pulled new PR deadlifts for multiple reps during 14.2, and even more getting their first couple double-unders. With the ups of the “open” there were also the revelations that we need to work on our weaknesses. For life will always give you what you hope it wont.
More recently last week it seemed that everyone managed to PR their base lifts– the squat, deadlift, and bench. As we move into this week and passed Tax day let us keep the momentum and drive moving forward into summer and more abruptly as we press the gas pedal down over the next 6 weeks during our #BalboaJacked Look Better Naked Challenge
#BalboaJacked Look Better Naked Challenge Important Notes
-Need to weigh in and have photo taken by Wednesday.
-Photos will be taken at the gym unless you absolutely do not feel comfortable with one of the coaches taking your photo.If this applies to you please take a photo from front, side and back and email to Ben@crossfitbalboa.com otherwise We will take these in the Shirt Room
-Check your e-mails for Nutritional outline for the next 6 weeks
-Sign up on the white board for accountability.
Spend 15 minutes to build to a 1rm power clean
7 PC (use 60% of todays 1rm) *
14 lateral hops over the bar
21 air squats
200 m run
The unforeseen reality of getting jacked is this realization that clothes fit entirely different or maybe just dont fit at all. Mainstream clothing lines will tell you, you arent normal, that being athletic, having quads, hamstrings and that ass means you cant fit into any stylish pants (that was a lot of punctuation used poorly). That time is over thanks to “Barbell Denim”
PREMIUM DENIM THAT MOVES WITH YOUR BODY
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Designed for athletes, these jeans are made to fit comfortably over muscular legs by accommodating your quads and butt without forcing you to buy larger sizes for the small waist you work so hard for.
However, Barbell Denim will accommodate any body type. Even if your legs aren’t particularly muscular, Barbell Denim will still look amazing on you and feel even more amazing as you move in them. Our hybrid denim stretches both ways so that it can compliment smaller legs, while still easily stretching to accommodate larger legs as well.
Help Contribute to their KickStarter program here…
15 minutes to find 1rm Bench Press
1 x max @85% of 1rm
Complete 100 Wall Balls for time
*At the top of each minute buy in by doing 5/3 KTE
Yesterday I had the opportunity to coach every single class and each hour I found myself continually impressed with everyone who put forth the work yesterday. Boom! Lots of weights lifted, PRs shattered and all out awesomeness.
If you found yourself not setting a new personal best fear not, your time will come
-Spend 10 minutes find 1 rm weighted chin up
*if you cannot do a strict chin up. complete 4×3 negative chin ups with :04 eccentric load
-Spend 10 minutes find max height box jump
4 rounds.. 3 minutes on 1 minute off
12 DB step ups (20″, bench)
8 HR push ups
6 pull ups
4 plate pick ups (45/35)
2 broad jumps (6′ target)
Just one day after being inducted into the WWE Hall of Fame, the beloved Ultimate Warrior has passed away at the age of 54. For those of you whom were raised on good old fashioned wrastlin’ you may remember any one of his epic battles against the odds and first claiming the WWF title in 1990. He was a revolutionary and an inspiration to countless people on their road to individualism, self expression, face paint and being straight up jacked!
May you RIP Ultimate Warrior, James Hellwig. Thank you for your service and industry
Spend 20 minutes : Find 1rm Deadlift
12 min AMRAP
20 Sledge Strikes (10 Left, 10 Right)
1-way plate push
10 Burpee to 6″touch
1-way plate push
#BalboaJacked Look Better Naked Challenge
On the heels of this past weekend’s “Stupid Easy Paleo” Seminar, this week’s testing and the increasingly awesome weather, it is that time again to take the next step by challenging ourselves to live better lives. Since the new year there have been many ups for many of our athletes here at Balboa. Just this week PRs have been getting broken and set. Heck after 18 months of frustration Tim Burgess finally strung some 12 pull ups together (Boom diggity Tim) With little successes comes many frustrations, so in order to keep the train rolling forward as we move into shirtless and bikini season lets get physical, physical.
So without further ado. This year’s “#BalboaJacked Challenge” will also be a “Look Better, Feel Better Challenge” The “LBFB” is a 6 week challenge beginning April 14th through May 23rd focusing on making healthier choices in both sleep and diet in order to improve your overall health and happiness. Whether you think you have your nutrition dialed in or you are starting from way in left field, this is an opportunity to take the next step and dial it all in. Whether your goal is to improve body composition, lose fat, gain muscle mass, making subtle or whole sale changes to your diet will carry over to your everyday life
Things you need to know:
-Challenge starts this coming Monday, April 14th and runs through Friday, May 23rd
-Participants will weigh in and have their photos taken at the gym on the day of beginning
(Photos will remain private unless permission is given to share)
-Participants will be judged by both their peers as well as the coaching staff
-Three Categories for review: Aesthetic change, consistency and participation at the gym, and sleep
- Plenty of nutritional advice will be given out via e-mail and website
- Must Have GOALS! that are Singular. Measurable. Attainable. Repeatable and Testable
Want to be a part of it? I know I do.
-Sign Up on White board in gym
-Winner’s both male(1) and female(1) will receive a free months membership and some other cool secretive things
Congratulations on all the PRs yesterday in the squat. It was awesome to see so many people push themselves to new limits. The numbers that we will be finding over the course of the next two weeks will be pivotal in your and our progress over the next coming weeks.
If you never reach out you may never know what is within your grasp. Keep reaching deeper in yourselves and progress will be yours.
Now for those of you who did not set a new personal record, fear not, winter is not coming, but rather summer
On the tails of this Sunday’s “Stupid Easy Paleo” Seminar we will be embarking on a Look Better Naked:Balboa Jacked challenge beginning next Monday. Details to follow on tomorrow’s blog. Lets keep the ball rolling
OTM for 12 Minutes
1 PC +1 HC (start at moderate weight and add 1-2kg each minute)
50 Double Unders (25 fails)
40 Mountain Climbers
20 Calorie Row
Back Squat 10@ 50% 8@60% 6@70% 3@80% 2@85% 1@90 1@95
3 Attempts at a new PR
400 M Run
21 KBS 24/16
Thankful thursdays… the commitment to this community of ours is so Lexus.
tomorrow we begin marking up that Balboan PR board, get your minds right… what will it be..
Helen, Fran, Filthy Fifty, Fight Gone Bad, Cindy, Grace…. let the anticipation begin
5@70%, 5 @80%, 3@90%, 5@80%
*work on speed! Base percentages off of Monday’s weight
6 Chin Ups
8 Deadlifts (#185-225/#105-135)
Look forward to seeing all you this weekend at the Stupid Easy Paleo Seminar… I know Sundays can be rough but I assure you this will be well worth it.