Archives for Category: WOD

SATURDAY & SUNDAY 171118

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM.

Congratulations to our new Yellow Belts!

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After nearly four months of rigorous training and a grueling test, a special congratulations to Loreal, Brigid, Joe, Jayce, Aubrey, Margaret and Will on achieving their Krav Maga Yellow Belts during Wednesday nights test. In addition, on behalf of all the new Yellow Belts, thank you to Ron for you assistance and support in teaching on Monday nights!

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2PM Krav Maga and HQ)

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FRIDAY 171117

CrossFit Hero Workout Friday!

“Hansen”

Complete Four Rounds for Time:

Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)
Burpee, 30 Repetitions
Toes to Bar, 30 Repetitions

Note: Todays Hero Workout is a dedicated to Marine Staff Sgt. Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. There will be a 45 minute time cap on the workout. Modifications include GHD situ-up or floor sit-up for in place of the Toes to Bar.

Marine Staff Sgt. Daniel Hansen

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Friday Special Programs

8:00 AM – 9:00 AM (Strength and Power Lifting at HQ)

Strength:

Deadlift, 5 x 5 at 75% 1RM
Strict Press, 3 x 5 at 75% 1RM
GHD Sit-up, 3 x 15

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THURSDAY 171116

Every 2:00 for 20:00 (10 Rounds)

Deadlift, 3 Repetitions
Hang Squat Clean, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Today’s session is meant to provide athletes a contrast from this weeks focus on bodyweight skills. Focus on strength, and the explosiveness and power of the Squat Clean and Shoulder to Overhead. How many athletes can achieve bodyweight on todays session for 3 or more of their rounds? Athletes can either build over the 10 sets or maintain a workout set throughout. Compare todays lifts to October 31, 2017.

Cam – The “Eye of the Tiger!”

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class – (5:16 PM – 6:00 PM – 6 x 2:00 Rounds Tonight!)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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WEDNESDAY 171115

“Coffland”

Hang from a Pull-up Bar for 6:00.

Each time you drop from the bar, perform:
800 Meter Run (Floral Loop or Row 1K)
30 Push-ups

Note: Today’s workout comes from the CrossFit.com main site on November 13, 2017. Scaling options include hanging for 4:00 instead of 6:00. There will be a 45 minute time cap on the workout.

Congratulations Aaron!

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Congratulations and “Hooyah!” to Aaron on being selected for Watsonville Police Department’s SWAT Team and graduating from the grueling California POST Certified SWAT School!

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Good Luck and Hard Strikes to our Krav Maga Yellow Belt Testers Tonight! The test is 5:15 PM – TBD. 

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt Test (5:15 PM – TBD PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Krav Maga Make-up and Retest Update

Yellow and Orange Belt Consolidated Makeup Test: Saturday, December 9, 10AM – TBD

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TUESDAY 171114

Thruster, 5,3,1,1,1 Repetitions (Use a Rack – Go Heavy!)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: For the Thruster, athletes will use the rack, and work to establish a new 1 Repetition Max effort. A great goal is a bodyweight Thruster. For “Good Golly” compare todays total rounds and repetitions to September 5, 2017. How many athletes have a bodyweight Thruster and 8 or more rounds of the AMRAP?

Alejandro “Alex” Cantu

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It is with great sadness I notify our gym that Alejandro “Alex” Cantu passed away on Sunday, November 5, 2017. Alex trained at our gym for two years in preperation for his dream of becoming a Soldier in the United States Army. Alex served honorably and with distinction, completing US Army Airborne School and Basic Combat Training at Fort Benning, GA., and Ft. Sill, OK., where his physical fitness scores were at the top of his Platoon. Alex was initially stationed in a barracks at Ft. Sill adjacent to where I completed my basic combat training. Alex would frequently write to our gym during his basic and advanced training. At our gym, Alex was loved for his strong sense of patriotism, honor, and burning desire to serve and protect our Country.

This tragedy was brought to my attention on Friday evening just moments after completing the Hero Workout “Murph”. One hour earlier, following a brief of the workout, I shared with many of you the horrific number of our Nations Veterans who take their life every day, and we prayed for Veterans suffering from the effects of PTSD. Sadly, none of us could foresee how this statistic would ultimately effect our gym. My heart aches for Alex, and for those of you who knew him, and trained alongside him at our gym. Please continue to keep Alex, his family, and our Nations Veterans in your prayers. ~ Coach 

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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MONDAY 171113

Station Rotation Warm-up (LIGHT) at Krav Maga,

Rest as needed then,

Complete Three Rounds:

On a 3:00 Running Clock,
Run 400 Meters
21 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar (Or Sit-up) As Many Repetitions As Possible (Score)

Rest up to 3:00 between rounds.

Note: How many people can average 12 or more Toes to Bar on todays workout? In order to maximize your time at the Toes to Bar station (your score) you need to run fast – ideally 1:45 to 1:50 split times on the 400.

Team “Murph”

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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