This just in; the once chalk filled boards have just been repainted and are again coated in an untouched black hole waiting to be filled with all of your hopes, dreams and future accomplishments.
With the coming new year just 15 days away it is about time we begin to look ahead at the fresh opportunity of which starting a new gives us but not before looking to the previous 5 weeks. With the arrival of Thanksgiving, the holiday season officially started bringing with it many thanks and many over indulgences. Lets face it, these are merely impossible to avoid. We venture back to the homes of our parents, of which do not often live a Paleo-ish lifestyles, we begin to become naively childish again, we consume and indulge. We fill our mouths and hearts with comforting delights both edible and conversational. And yet as comforting as it is, this joy comes with the realization that maybe the belt hole is getting a little tighter, your feeling sluggish, less motivated.
So lets look forward, to first our Holiday party this Friday. We will indulge in the merriment of our company and a bounty will be shared amongst us all. After many of us will then look forward to the upcoming Wednesday and then eyes set upon the following Tuesday. We will celebrate and embrace the triumphs of the year but we will look forward and plan.
Full circle now… The boards are fresh and clean, ready for you to fill them up. One board will be turned into a forever #BalboaJacked Record board for workouts like “Fran”, “Helen”, “Diane”, “Cindy”, “Murph”, etc… and the main lifts of course. There will also be a place for monthly PR’s and progressions. The “What Are You Training For” Board will remain as such. A place where we all will share our New Year’s Resolutions and goals for January and February.
So onward, think about and execute our future goals. The only thing separating us from them is the will to get there. Now for a little Ron Bergundy
10x :40 Max Effort on the Rower (Rest while partner performs :40 ME)
Hang Clean (Challenging)
Box Jump (Tall)
1:00 Pillar Hold in between each round
Christmas comes early here at Balboa.
Just wanted to thank our man Irv for completing some more boxes for us this holiday season.
This is just the beginning of some new toys coming our
Amrap 12 minutes
10 Push Pressscale up if PP weight is super light
Hope you all have been visualizing great triumphs for today and the remainder of the year we will be testing and re – testing our progress from the past 12 weeks.
So we begin today with guess what the Squat
20 minutes to find 1rm Back Squat
12 pull ups
Everyone needs a good friend to be there when you need them and even when you dont…being a quality spotter is no different.
You must always be ready to step in and be supportive but one must also be willing to let your friend struggle through their personal success
Bench press 3×5 (+1kg)
- 2 x max rep db bent over row each side (goal 12-15 reps)
Hola boys and girls it seems that there is a bit of confusion for some of those out there about our Holiday party so here we are.
What: Holiday White Elephant/Pot Luck Holiday Party
When: 6pm Nexy Friday, December 20th
Where: Jim Kennedy’s Studio (where your best outfit maybe holiday sweater.) West 16th St, Right around the corner
What to Bring: Yourself silly and a dish to share with 10 people. All things are welcome
Back rack lunge 5×10( add weight each round)
Ab mat sit ups
Tire Strikes(Alt side each round)
L – sit/knee tuck hold hanging off bars
Attention Balboans! One of our near and dear members Shauna is in need of some assistance.
Want to spread a little holiday cheer this weekend and do some good while you’re at it?
Then, read on! In 2004, I started a campaign in Orange County to collect thank you letters for our military men and women. To my surprise, it was an idea that was so well-received, the media picked up on it and took it national. It grew from a campaign to a non-profit organization called A Million Thanks in a matter of months. And to date, we have collected over six million cards and letters of appreciation for our service members!
Here’s where you come in! We are in need of volunteers to help open, sort, and package Christmas mail for the troops. If you are interested, the details are below and you can RSVP directly to me atShaunaLynnFlemingATgmailDOTcom. All are welcome, so please spread the word! There will be Christmas music, treats, and drinks provided!
Who: You and anyone you know!
What: Sorting and packaging Christmas cards and letters to send to our troops serving overseas
When: This Saturday, December 14, from 12 p.m. to 4 p.m. (come anytime!)
Where: 2562 N. Crossgate St., Orange, 92867
Why: Because these letters boost the morale of our troops, especially this time of year when they are away from their families.
6 x 300 Max Effort Row (One partner rows while other rests)7 Rounds For Time
7 Deadlifts (205/140)
21 Double Unders (If you are still working on the double under
Eye of the tiger!
Power clean 5×3 @ 80% or heavy – ish
Amrap 12 minutes
8 box jumps
1 plate push
Recently one of our nice members sent along a meaningful written article on the reality of cholesterol. Rather than fluffing it up here is a little piece of it. Please read the remaining article by following the link posted below.
Heart Surgeon Speaks Out
We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact.
I trained for many years with other prominent physicians labelled “opinion makers.” Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol.
The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.
Back Squat 5×3 (+2kg to last week)
3 x 1 minute on 1 minute off
-Max Rep Shoulder to Overhead (95/65)
Now that everyone is asking and enthusiastic for Balboa’s annual Holiday Party here are the details:
What: Holiday Party Duh.
* This party will also have a gift exchange, AKA a White Elephant Party. We are asking that those wishing to participate bring a gift between $20-$25 to share. Gifts can be anything but assume you might want to use it at some point.
Where: Jim Kennedy’s Studio/Suite – 930 West 16th St
Time: 6:00 pm
Food: Pot Luck style, bring something to share with 10-12 people. I will have a sign up board beginning Monday by category: Main, side, dessert
On another note for all you competitive adventurers. I received a phone call and e-mail about a competition to be aired on the television of which will vie competitors against one another.
Casting CROSSFIT, MUDRUN and FITNESS Fanatics for a kick a** new show!!!
Wrestling Legend, Action Star and All-Around Bad-A**, STEVE AUSTIN, is searching for the Toughest Men and Women in America for a new action packed reality series that will test your Physical Strength, Endurance & Mental Breaking Point… Go head-to-head against other competitors in GRUELING, PUNISHING, HARDCORE challenges? Each week the last one standing will have the chance to win $10,000!!! *the weak need not apply
Would love to see some of you sign up!
Bench press 4×4
7 bar over burpees
5 Chin Ups
Man I love those pain faces.
Sometimes a man or woman just need to have a barbell in their hand and let out all of their pain.
A wise man named Steve-O, once told me in similar words; “I love the barbell and weights, they have no emotions, you might ben having a bad day but they dont care. They are consistent. You can count on them to weight 60kg today, tomorrow and another year from now.”
These words ring in my ears constantly, especially on those “not so great days.” There is something comoforting in accepting the idea that its going to be hard, its going to hurt and at the end of the tunnel is relief, light and perseverance.
Stop holding onto those emotions, let them out, stomp, scream, grunt, but be respectfully awesome.
Front Squat 6×3 @ 5rm from 11/21
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:40 Max Rep – T-2-B
500m Row- Max Effort for Time
-Here is where that community and emotion release comes in.
-Male Goal- Sub 1:37
-Female Goal- Sub 1:50