Hip Attack

Over the next two days we will be performing two workouts that we consider Balboa Benchmarks so get ready to get your BalboaJacked On! Be ready because it is going to be dicey

So lately Ive been hearing a lot of commentary on tight hips, glutes and the areas that surround. Generally speaking, anything your short shorts cover have been getting sore and tight.

Check out this video and spend some time post workout or even at home everyday for the next week and see how you feel.

How long? Spend a minute or so in each position or just choose a couple each day to knock off the list. Taking this time to mobilize will not only aide in your flexibility but if done post workout will begin the recovery process, thus allowing you to train more frequently.

Squatting, lunging, sprinting, jumping, stepping. Its all great for our hip strength now take the time to nurture yourself and watch the progress happen.

4 Rounds of skill work, not for time:
8 Ring Pullups
2 Reverse Wall Walk-ups
30-40 Double Unders
10 GHD Situps

5 Rounds for time
15 OHS (95/65)
400 M Run
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When life throws everything at you and you feel like the walls are caving in, remember, no matter what emotion you are enduring the weights dont care. They are constant. They are unforgiving. But at the end of the day they will always be there.

“Iron and the Soul” – By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.


Complete 8 sets of 1 PP and 1 Jerk at 5 kilos under 2rm push press

6 RFT:
14 Russian Twists (45/35) Each side
12 Single Leg Lateral Hops over Paralletes (6R/6L)
10 OH Plate Step-ups
8 MB Clean over shoulder (50/40-30)
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Back Squat 4X2 at 3rm last week

In Partners complete for max calories and reps, score is combined calories and reps

Partner A: 3 minutes max calorie row Partner B 3 minutes strict pullups/chinups/ RR

Partner A 2 minutes max calorie row partner B 2 minutes max rep HSPU
after they switch then,

Partner A 1 minute max calorie row partner B 1 minute max rep T2B

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Every 90 seconds for 15 minutes, 1pc +1hpc starting at 75% of 1rm and add weight each round.

W a continuous clock:
0-3 minutes- 400m run
3-6 30 bb lung es (95/65)
6-9 30 box jumps 24/20
9-12 30 burpees
12-15 30 s2oh
15-18 run 400 meters

*if you fail to complete the reps in the slotted time,  do not finish, but rather move to next station

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Squatting has this insane ability to make you look good. Frankly the shorter the shorts the smoother the squat. Oh I know he is just standing there but this was at the end. Rainbow plates for the Record

3 Rounds not for time
12 DB Bench Press
12 DB Bulgarian Split Squats or Split Squats (6 each leg)
12 DB Bent Over Rows

6 rounds
10 Power Clean (#115-135/ 75-105)
15 V-Ups
200m run
10 Back Squats (same weight as above)
15 pull ups
200m run

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the 730pm class getting after it and even posing for a little picture. I know its a bit fuzzy, even though I asked them to stop and pose but hey that is what a shotty camera man will do.

spend time on Glute and hips with Lacrosse ball
or mash it up

EMOM 8 minutes
3 deadlifts drop from the top (use 70-75% work on back position)

3 rounds 1:00 on /:30 off
-tire strikes
-ab mat sit ups
-Calorie Row
-Barbell Hang Power Snatch +OhS (no more than #95/ no more than #65)

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Check it out!

You may have walked by these lovely 2-ringed homemade Balboa inspired cook books and didnt even know what they were.Those of you who were not curious enough to investigate, look inside and you will see that these lovely cook books are filled with some of your fellow Balboan’s favorite recipes.

The goal was to organize and provide meal options that were either “Paleo”, grain free, or at the very least not time consuming and needed minimal kitchen expertise. Organized into Breakfast, Dinner, Treats and Croc-Pot recipes these recipes are quite delicious and nutritious.

We’d like to thank both Meredith and Wendy Do for organizing, creating and manufacturing the idea, as well as thanking those who provided some of the meat and potatoes so to speak on the first and not last “Balboa Jacked” recipe book. If you would like your own to hang on your fridge, pass on to a co-worker or do anything you want, there is a limited availability. For five doll hairs, (to quote the Hinzman) you can have your own.

This is what I hope to be the first of many. On another note, what do you all think of those hand drawn octopi?

Over the last couple of years I have grown fond of the wily and cunning Octopus, known to be able to get itself out of any predicament and even smart enough to toy with humans, these guys are quite ingenious. Rumor has it that this just might become the mascot of Balboa, maybe we even need to get an aquarium.

Octopus yay or nay! (Im still going to do what I want)

Push Press 2 rm
(We will be using this number over the next couple weeks so get it on)

3 rounds for time
15 Russian KBS
15 burpees

-Rest 3 minutes-

3 rounds for time
12 Box Jump Overs
12 SA KB Push Press (try to use same weight as Russian KBS) 6L/6Rr

-Rest 3 minutes

2 minutes
max wall balls
*Goal is 40-50
(this is an all out type thing, try not to leave anything behind, we will re-test in a couple weeks)


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“Stress to Progress” -Tex
I exercised competitively against other fitness enthusiast over the weekend.  Sounds a bit silly when you spell it out, but, it’s what we do.  As I’ve said time and time before, I believe in the act of competing because of what it brings out in an individual.  I am by no means a person of great sentiment, nor am I much of a CrossFit Koolaid drinker in most respects, but as one of my favorite coaches used to tell me – “You can’t argue with results” – and competing certainly generates a qualifiable result.  Anyone who has done so can attest to reaching a new understanding of either their body, mind, or both.
While reflecting on this past weekend, I realized something that I was sort of peripherally aware of, but had never really spent much time pondering.  The stress (and excitement) of competition just illuminates and magnifies one’s character.  Think about all of the bits that make you, you.  The strengths and weaknesses, both mentally and physically, become even more apparent when the stakes are high.  High pressure situations are not unique to the crossfit world.  If anything, crossfit has merely capitalized on replicating the emotional demands of real life by using physical tasks.  For myself personally, this competition was no exception.
My partner, with whom I’ve never once trained with, informed me upon meeting before the event that she had “never not taken the podium”.  I laughed because I thought she was joking.  She was not.  I have competed numerous times and was always of the mindset (likely to my competitive detriment) that not getting last place and dodging injury was a mini-victory worthy of at least 6 beers.  After hearing this I started to feel a tingling sensation throughout my hands and pit in my stomach…I was nervous.  Reminding myself that all I could do was my absolute best, I attacked each workout harder than I think I ever have.
The heightened state of…we’ll call it, arousal…served as the catalyst for my personal defaults in movement and attitude.  We often say in CFFB, no one ever rises to the occasion but rather you fall to the level of your training.  This was the case when at the end of a my third workout I had to perform 5 bar muscle ups before my partner could complete hers.  Having rarely practiced the skill under extreme fatigue- my body could hardly hold on to the pullup bar, let alone remember how to perform the movement.  With plenty of time left on the clock, it went a little something like this 1) Cali attempts MU 2) Cali fails at MU 3) Cali yells “FUCK” 3) Cali apologizes to partner 4) Repeat. All I was doing with any proficiency was repeatedly sucking.  I finally just looked at my partner and told her “Just give me one second” and knowing she didn’t have a choice anyways, I did what I would do in my training when presented with setback after setback.  I closed my eyes, for what seemed like minutes, visualized myself performing the movement perfectly in slow motion – then faster.  Before I opened my eyes I just gave myself the most cliche push of all: “You can do this”.  I completed 4 muscle ups before the clock finally ran out.
This was one of the more stressful events I have competed in and I’m grateful for that.  Not only did it present me with some of the most challenging physical feats to date while highlighting my innumerable limitations, but it pushed me to find the positive visualization techniques that have proven effective in my own training.  I should also mention that my studette of a partner was calm, cool, and collected all while being bystander to my learning process.  She is a the classiest of competitors providing endless support and encouragement.  Her confidence going into the event was probably the biggest lesson for me of all.  Why allow your default to be “anything but last place” when you’re actually capable of coming in 3rd place – just behind all females who made regionals?  There is no prize for most modest so get out there be ambitious.
MR ButterflySpend 20 minutes
Back Squat- work up to a heavy 3rm

3 x
:30 L-Sit (accumulate time if you have to before moving on)
10 DB Step Ups (20″)
20 Banded Pull Aparts

TABATA (alternate between both until you complete each exercise 8 times)
Push Ups
Hollow Rocks

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It is never too late,  you just have to decide to take the first step. And then the second…until it’s learned behavior and no longer a chore.

Every :30 for 10 minutes
Complete- hang power clean + front squat
*use weight that is challenging but movement isn’t compromised
*add weight every other minute if possible

Amrap 15 minutes
15 Ball slam
10 T2B
400m Run /500 row (alternate rounds if possible)

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Happy Friday. Its been a pretty solid week here at Balboa and I commend all of you for seemingly taking it up a notch.
I know its Friday and that typically means Bench day, but seeing that we have been a little heavy in the shoulders yesterday we are going to step away, well kind of…

3 x
6-8 x Single Arm DB Bench (each side)
8-12 x Single Arm DB Bent Over Row
Rest as needed between rounds

AMRAP 5 minutes
6 Back Squats (#115/ #85)
6 burpee pull ups
Rest 2 minutes
AMRAP 5 minutes
6 Front Rack Lunge (#115/#85)
6 Bar over Burpee
Rest 2 minutes
6 Back Squats (#115/ #85)
6 burpee pull ups

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