30 Aug 14

CrossFit: “Double Baseline” 2 Rounds For Time: – 500m Row – 40 Squats – 30 Situps – 20 Pushups – 10 Pullups Barbell Club: 1) EOMOM 12:00: Clean Pull + Clean + Front Squat + Jerk @ 70-80% 2) 5×2 Pause Squat + 1 1/4 Squat @ 60% 3) Glute Ham Raise 3×10   1:43 “King Kong”

29 Aug 14

Strength: 15:00 to establish a Thruster 1RM for the day.  This may be taken from the rack rather than Cleaning it from the ground each time. When time is up, you have exactly 5:00, then… Conditioning: Every 2:00 X 7 rounds Thruster X 5 @ 60% of your 1RM 10 meter Shuttle Run X 8 Mobility/Corrective: Triangle Pose X 5 breaths each side Revolved Triangle Pose X 5 breaths each […]

28 Aug 14

Conditioning:  “Have a Ball!” 4 rounds for time of: Med Ball Squat X 25 @ 20#/14# Med Ball Sit Up X 15 @ same load Med Ball Run X 1 mile @ same load Midline/Mobility: GHD Back Extension 3 X 10 Couch Stretch X 3:00 each side

27 Aug 14

Strength:  Every 2:00 X 7 rounds Deadlift X 5 @ 75% of 1RM Conditioning: 10, 8, 6, 4, 2 reps for time of: Clean and Jerk @ 135#/95# Ring Dip Mobility:  Calf smash w/ lacrosse ball X 3:00 each side

26 Aug 14

Strength: Superset X 5 rounds: A)  1 Arm Strict Press X 5 @ heaviest possible B)  PVC Shoulder Passthrough X 10 front to back Rest as needed. Superset X 3 rounds: A)  Windmill X 5 each side @ heaviest possible B)  Halo X 5 each direction @ same load Rest as needed. Corrective: 3 rounds of: FMS Lunge Sequence X 3 each side.  This needs to be SLOOOOW and mindful. […]

25 Aug 14

Anyone having Hell Week withdrawals yet?  “Well done” to everyone who joined us!  Ready to sign up for SEALFit Kokoro Camp?   Strength: Every 2:00 X 7 rounds @ 65% – 75% of 1RM.  No failed reps. Snatch Overhead Squat X 2 Note:  If you struggle with the full Snatch, you can perform a Power Snatch into an Overhead Squat, however this counts as your Snatch only and you must […]

24 Aug 14

CrossFit: For time: Row 1000 Meters Then… 3 rounds: – KB Swing x 20 – Toes to Bar x 10 reps – Burpee Box Over x 5 reps Barbell Club: 1) EOMOM 16:00: Hang Snatch + Snatch + OHS @ 80% 2A) Good Morning 3×8 2B) Snatch Sotts Press 3×5   In honor of the 186% humidity of last night’s softball games, I present to you a classic video:

21 Aug 14

What’s better than working out at 5:30am?  Log PT at 5:30am, of course!!  Board with running on the dreadmill, cruising on the elliptical, spinning away on a studio bike, or other group exercise?  Now is the time to give us a call and change your life!!

20 Aug 14

Hell Week 2014 continues… If you are nervous about coming to a Hell Week class join us anyway!  If you attended a class on Monday or Tuesday and thought it was “too hard” or you were slowing down the team, join us anyway!  That is what Hell Week is all about – overcoming physical and mental weakness.  It’s only fun if EVERYONE shows up to participate.  Remember, its a workout […]

19 Aug 14

Hell Week 2014 begins.  A few pointers to make your week more relaxing and pleasurable…