Back Squat 5-5-5-5-5

WOD

10-9-8-7-6-5-4-3-2-1

- Kettlebell Swings
- One-arm, Overhead Kettlebell Squats
- Box Jumps

Cash Out

Yoga!

Agility Drills and Core Work.

WOD

Team “Blackjack”!

3-person teams work to complete paired sets of Pull Ups and Push Ups, where all reps in a set add to 21. Starting set is 20 Pull Ups, 1 Push Up. Next is 19 Pull Ups and 2 Push Ups. then 18 and 3…. and so on, down to 1 Pull Up and 20 Push Ups.  For Time.
Scaling: Substitute Sit Ups and Squats.

Cash Out

Yoga!

Over the next few weeks, you’ll be asked to schedule a Personal Fitness Benchmarking session. During this 30-minute, one-on-one session, we’ll get your height and weight, body fat estimate, discuss and set goals, and we’ll take “before” pictures of you. At this session and in class in the coming weeks, you’ll also do some fundamental exercises to establish your Fitness Level.

You’ll hear lots more about Fitness Levels soon – for now, just know that Fitness Levels are another way we’re working hard to ensure you’re making the greatest possible gains toward your goals.

To sign up for a Personal Fitness Benchmarking session, simply find the sign-up board on the back door. Just write your name in an appropriate time slot – and be sure to show up at that time.

And, yes, Personal Fitness Benchmarking is free for all CFTO members.

Benchmarking sessions are private, and strictly one-on-one with your coach.

Here’s what to expect:

For Your Weigh-In, Body-Fat Estimate, and Pictures, please observe the following:

Minimal Clothing. Less is more: You’ll be more impressed with your results the less you wear for your Personal Fitness Benchmarking session.

• No shoes. Socks okay.
• Remove all jewelry and accessories.
• No hat, belt, or other items.

Men:

• Preferred – Workout or swim shorts and no shirt.
• Acceptable – Workout shorts and tank top or tight shirt.
• White or light-colored clothing is best; avoid black clothing, if possible.

Women:

• Preferred – two-piece swimsuit or sports bra/bikini top and shorts.
• Acceptable – Close-fitting workout clothing, or shorts and tank top.
• White or light-colored clothing is best; avoid black clothing, if possible.

Note: All images and information will be kept strictly confidential and will not be shared outside of you and your coach. Of course, you may decline pictures or any other aspect of Personal Fitness Benchmarking. But you really should just go for it.

For Your Fitness Level Assignment:

As part of Personal Fitness Benchmarking, we’ll establish your Fitness Level. This involves working out, so please also bring workout gear. Be prepared to warm up, workout for up to 15 minutes, and cool down.

At this session, we will not complete all that is required your Fitness Level, but we will establish some key benchmarks. Other benchmarks will come up periodically as part of class – in the Warm Up, Buy-In, WOD, or Cash Out.

———

We hope that you will find Personal Fitness Benchmarking valuable, educational, and motivating. If you have any feedback that will help us improve this service, please let us know with a note in the mailbox, an email, or in person.

Thanks,

Dan and Kevin

Agility Drills on the Grass.

WOD

12 min AMRAP:*

- 7 Pushups

- 9 Situps

- 11 KB Swings (m 53#/w 35#)

Count all rounds and leftover reps

Cash Out

Yoga!

We had a great visit with Jay,  from CrossFit 66 in Oklahoma — Thanks for working out with us, Jay!

*As Many Rounds As Possible

For Time:

• Run to the top of Taratula Hill and back down (to the bench at the very top).
  
• Rest 3 minutes.
• Run up again, but only to the vehicle barrier and back down.

Your score is your total time, including rest.

Nice work on this one, everyone! Matt H., Augie, and Marc had the best times of the day!

Taratula Hill is actually “Dawn’s Peak.” Billy did a very cool mapping of this, which is here. Thanks, Billy!

Buy-In

2 Rounds:

Run 800 meters, for time.

Rest 3 minutes between efforts.

Congratulations to Jessica, who cut a full minute off her 800m time… compared to only

WOD

“Bear Complex”

5 Rounds for Time:

Each round consists of 7 reps, each rep consisting of the following movements starting from hang position: Hang Power Clean, Front Squat, Thruster (lower bar to back), Back Squat, Rack Press or Rack Jerk (lower bar to front), return to hang position. You must not put the bar down during a round (you must do all seven reps unbroken).

Cash Out

Stretching!

Review and practice Medicine Ball Cleans (MBC), then:

2 min AMRAP of 5 MBC, 10 Push Up

WOD

4 Rounds for Time:

-25 Squats (with med ball for depth)

-30 yards of: MBC, overhead toss, and hop to ball — repeat until you reach 30 yards.

-Then run back with ball.

Cash Out

Stretching!

Why are we going to the park?

First, it’s fun to mix things up. It is important to have fun and mix things up, ’cause that’s how we stay interested in, engaged in, and moving forward with our fitness program.

Second, the park affords us opportunities to work with a different and broader set of activities — and lots more than just running. We’ll exercise on natural, unstable, uneven surfaces . We’ll get out in the fresh air. We’ll have plenty of room to run around without running into one another. It’s important to mix things up to keep our capacities and skills as broad, general, and un-specialized as possible.

To better understand this, I urge you to read the terrific, CrossFit-classic definition of what CrossFit is — the free CrossFit Journal article, “What is CrossFit?.”

Click here for directions from CFTO to Dover-Hendrix Park (aka Conejo Community Park). Also, full link below:

http://maps.google.com/maps?f=d&source=s_d&saddr=763+Thousand+Oaks+Blvd.,+thousand+oaks,+ca&daddr=Thousand+Oaks,+California+91360+(California+Botanic+Garden)&hl=en&geocode=FeaICQIdiUPq-CkffcWAtjrogDH2qfDHGt6zFA%3BFYnCCQIdiArq-CFKcvT-8JEdHA&mra=pd&mrcr=0&sll=34.186861,-118.874672&sspn=0.043381,0.077333&ie=UTF8&z=15

1 Rep Max Overhead Squat

WOD

12 min AMRAP:
- 20 DUs
-15v-ups
-10 box jumps

Cash Out

Practice Muscle-Up Progression

Congratulations to Jeff R., who hit his goal of a body-weight OH Squat, and to Matt L and Matt V who both got Muscle-Ups!

Do you dream of competing in the CrossFit Games? Here are the arithmetic means of the self-reported stats by the 2010 Games competitors (men and women). Take a look. Some of the stats might surprise you.

Click the headline above to see all the stats and see how you compare!.

Remember, the Games are July 16-18 at the Home Depot Center in Carson. Go to http://games2010.crossfit.com for more.

Average 2010 Games Male Athlete
Age: 28
Height: 5’8″
Weight: 188
Max Deadlift: 470
Fight Gone Bad: 407
Max Back Squat: 383
Max Clean & Jerk: 271
Max Snatch: 209
Max Pullups: 52
Filthy Fifty Time: 18:56
Helen Time: 7:39
Fran Time: 2:43
Grace Time: 2:08
400m run time: 1:01
5K run time: 19:44

Average 2010 Games Female Athlete
Age: 29
Height: 5′ 5″
Weight: 138
Max Deadlift: 303
Fight Gone Bad: 345
Max Back Squat: 221
Max Clean & Jerk: 157
Max Snatch: 121
Max Pullups: 32
Filthy Fifty Time: 22:31
Helen Time: 9:03
Fran Time: 4:12
Grace Time: 3:10
400m run time: 1:13
5K run time: 22:30

For those who fall as outliers, there is hope. Tommy Hackenbruck, 2nd place in 2009 is 6’1″ and 200 pounds. The oldest male competitors are James Fitzgerald (1st in 2007), Jerome Perryman (2nd in the Northwest Regional) and Braden Lutz (1st in the Central East Regional). They are all 36 years old. Deric Maruquin is 5’3″ and 150lbs, two inches shorter than Speal (5’5″ and 140lbs).

Lindsey Smith, 5th in 2009 is 5’11 and 155 pounds. Cheryl Brost, 2nd place in the 2010 Northwest Regional Qualifier is 39 years young. Nancy Mckeage (3rd in Canada) and Megan Smith (2nd in Australia) are both 38 years young. Ashleigh Moe, 1st place in the Northwest is 5’2″ and 127 pounds.

The original Message Board thread with this information can be found here.