Workout of the Day 9/22/2014 – Monday
Three sets of:
8 reps Bench Press @ 2011
8-10 reps Supine Ring Rows @ 2111
45 seconds each side of Side Plank
Rest 60 seconds between movements
60 seconds Row for Calories
60 seconds Push-Ups
As CrossFitters we all know how beneficial Paleo is. Although I am a pretty clean eater, I will be the first to admit that I’am not 100% paleo. I use it as a strict guideline, but there is something about rice and the occasional bowl of cereal that I cant seem to let go of.
We have a brand new coach now, who is not actually brand new at coaching. Almost all of you know Kevin already since he has been a member for years but this is his official welcome to the team. Zoo did an athlete spotlight on him about a year ago, check it out here, but here is some...
Slip n’ slides…we all love em! Have you ever dreamt of slippin and slidin down one of the biggest slip n’slides ever made and better yet…doing it through the city of Los Angeles!?!? Well, get your swimsuits and your inner tubes ready cause we’re planning a group event to head to DTLA...
If 6-pack Abs are what you’re looking for, you can find those in the kitchen next to the Bison meat and veggies. Before I start let me just say that this post isn’t against doing sit ups and crunches, but rather finding greater alternatives to strengthening your mid-line.
A long, long time ago in a blog post far, far away we talked about some CrossFit etiquette. Every once in a while, we gotta remind you guys how awesome it is that you’re not at all like what is portrayed in the videos below. That said, we also need to remind you guys not to be at all...
Note: only 1 class this Saturday at 10am for Rhetts WOD. Everyone lets do this!
Ready Rhett Goodbye
It sucks to say goodbye twice, but it’s happening again. Rhett is leaving us, which makes us very sad. The first time she was deployed in the Middle East, became an absolute bad ass...
A guest post from Jessica with some perspective on our last paleo challenge and upcoming Whole 30 challenge. Enjoy and get ready to get your nutrition dialed in!
As everyone probably knows, I did NOT like the Paleo Challenge that we did in the beginning of this year. I did not like not...
Workout of the Day 9/9/2014 - Tuesday
Athlete & Competitor
1 – 14 Pistols
2 – 45s Handstand Hold
3 – 20 V-Ups
Rotate stations every minute… Basically this is a 4 round WOD, with a minute to complete each movement.
Lion illustration courtesy of Zoo’s mom! How cute is that! Sorry no adult sizes or onesies.
Workout of the Day 9/8/2014 – Monday
Back Squat x 8 reps 65-70% @ 30X1*
Strict Pull-Ups x 3 reps @ 51A1 (A=assist)*
Side Planks 30 seconds each...
With Labor Day behind us summer seems like it is unofficially over. But between hot days, long nights, cold beers, BBQ’s and sweets galore, my body sadly may be ready for it.
This past weekend alone has proven how hot weather and bad foods, are truly not the best combination. And if you...
Reminder: Body Spec is Coming September 23, 2014!
ROUND 2!! If you guys did this back in May 6, 2014, I am sure you’d agree that this was a great tool to find out what your body composition consisted of. Finding out your lean muscle mass, bone density, where you are on your rights side...
Before I begin to give you a little glimpse into what goes into programming our workouts, I thought a little glossary of some common terms as they pertain to this post would be appropriate. Those of you who have been at this for 6+ months are probably super familiar with...
Workout of the Day 9/2/2014 - Tuesday
Box Squat 4 x 3
Wide leg stance @ parallel depth. See demo video below.
Hang Clusters (100#/70#)
Lateral Jumps Over Barbell
Box Squat 4 x 3 @ 80-85% 1RM
Wide leg stance @ parallel depth. See...