Moomat Ahiko

Saturday, June 9, 2012

Jog 400 meters
10 PVC Pipe dislocates
20 Wall Squats

Gymnastic Warm up:
In 15 minutes perform 3 to 5 rounds of the following (advanced movements in parentheses)
10 second Frog Stand (advanced frog stand)
5 Forward Rolls (Forward Roll to pistol)
5 Muscle up rows (with turnout if no struggle)
10 second Tuck L-Hang (true L)

Workout of the Day
AMRAP 20 minutes of
5 Pull ups
10 Push ups
15 Squats


AMRAP 20 minutes of
5 Handstand Push ups
10 Pistols
15 Pull ups

Cool down:
2 Rounds of
10 Wall Extensions
15 Second German Hang
10 second Pike stretch

Flores, Hero of the Day.

Cindy and Mary are classic CrossFit Workouts, designed to both test and develop your ability to perform functional movement under duress.  Keep your movement standards tight and solid!


I was always curious as to what Moomat Ahiko meant, that street name that leads into PCH in Santa Monica.  When I googled it, it roughly translated to ‘Breathe of the Ocean’ and I thought that was the coolest thing ever.  Summer days are upon us and many have already committed to regular outdoor activities:  Suver and BDubs regularly crush Beach Volleyball, I just helped Track Master Frank test his soon to be  announced outdoor trail running series, and our own Sandy and Sara are doing Stand up paddleboard races!  Post your favorite outdoor LA summer activities to comments, or else! . . .

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