Weekend Excitement!

Wednesday, January 11, 2012

Click here to buy your tickets for the OC Throwdown now!  Read below for more details!

Shoulder Prep – include pullups in your regular/wide/narrow grip pullup segment

3 Rounds for Quality of:
10 Hollow Rocks
10 Overhead Walking Lunges with plate
20 Double Unders

Practice Handstand Pushups with and without kipping
Practice Pistols aka One legged squats


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Cool Down:
10 Wall Extensions
Hip Mobility on Box, 2 minutes each leg
Plow position, 2 minutes
10 Wall Extensions


For those that have performed “Cindy” recently, perhaps give “Mary” a try today!  Just because you cannot perform perfect Handstand Pushups or Pistols should not prevent you from working on these skills.  Or maybe scale up and try “Cindy” with Chest to bar pullups or Strict Pullups.


This weekend we will have 4 athletes particpating in the OC Throwdown CrossFit competition.  This is one of the biggest independently operated CrossFit events in the country.  Over 300 top CrossFit athletes had to qualify for a chance to compete in 6 workouts over the course of two days, with over 2500 spectator tickets sold and a rockstar venue.  There will never be a dull  moment!

If you have never attended a CrossFit event, this will be the one to attend!  There will be a tent city on the premises to hang out, where we will be one of around 40 affiliates represented.  Come mingle with the beatiful people, watch some amazing feats of fitness and see what the community is all about!

The heat times and workouts are yet to be released, but we will keep you updated as the weekend approaches.  Feel free to post in comments if you have any questions.  Hopefully see you there!

Box Jump at LAX

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