Getting to know you

Saturday, January 26, 2013


Run 400m/ Row 500m
Assisted bottom of the Squat
Ankle mobility with a band
Overhead shoulder distraction with a band
Keg Drill

Group Warmup:

With a Barbell perform:
10 Overhead squats
3 Snatch Balances
3 Snatches from Position 1
3 Snatches from Position 2
3 Snatches from Position 3

Classic Strength:

Work up to a heavy 1RM Snatch

Notes:  If the squat is challenging for you work on a power snatch into an overhead squat.

Advanced Strength:

Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.

Notes:  If time permits, drop the weight down and perform 8×1 @ 70% – rest 30sec between each rep



 OC Throwdown WOD 5:

30 Wallballs (20/14/12 lbs)
15 Power Snatch (135/95/65 lbs)
30 Wallballs
12 Power Snatch (155/105/75 lbs)
30 Wallballs
9 Power Snatch (185/125/95 lbs)

Notes:  Feel free to use one weight and stick with it through the entire workout.

Cool Down:

Couch Stretch
10 Wall extensions
Cat on the box stretch


 Our Community is growing! 🙂


If you are still struggling to raise your arms, chances are you probably came into the box on Wednesday and did “Lynne”. “Lynne” was a special day from the perspective of a coach. Usually, as a coach, I teach, I push, and I motivate. By the end of the hour, I have addressed movement errors and helped individuals push themselves and discover what they are capable of. Over time I get to know the members as athletes, I get to learn their weakness and their goals. “Lynne” however changed the dynamic of the hour. All the built in rest time allowed me to get to know many of the athletes as more than athletes.

We constantly have social events and it’s a great opportunity to meet and get to know each other, but it surprised me to discover how little I actually know about the the people I see almost every day.  I believe crossfit is a highly bonding experience, because we address our fear together, constantly. We put ourselves into a vulnerable and desperate position, and we depend on each other to get through the task at hand. We push ourselves because those around us push themselves. Naturally, we get close and respect one another for the effort we see demonstrated and the constant personal growth we perceive. But we rarely have the opportunity to find out about the things that are normal outside of the crossfit gym. I’m more likely to know your 1RM back squat and your last “Fran” time than what you studied in college, or what state you’re from.

Share something that most of your crossfit friends wouldn’t know about you. Something about me… I intended to study fine art in England, but by the time I finished my art portfolio I was so sick of art that I decided to study chemical engineering instead. I went to UCLA intending to do chemical engineering, but left with Psych and Comp Lit. My favorite sport that I participated in as a child was equestrian show jumping. My best vacation was a 10 day tent-less river rafting trip, despite the fact that our guide got bitten by a poisonous spider, I got terribly ill and my mother saved me from a scorpion approaching my head in the middle of the night. I have moved more frequently than once every 2 years of my life, and I will never set the minutes of an alarm clock to 0 or 5… an OCD thing. It just makes me uncomfortable.  

What do we not know about you?

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