Food Ideas...

Salmon Burger with guac, a lot of guac...

WOD 6/14/2010

Huge Day! Thanks for visiting Jon!

AMRAP in 15 minutes:
5 O-Squats (115/95/75 Men) (75/55/33 Women)
5 Burpee-to-Box Jumps (32/24/20 Men) (24/20/16 Women)
5 Pull-Ups

On Ramp
AMRAP in 5 minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Rest 3 Minutes

AMRAP in 3 minutes:
Same

WOD 6/12/2010

Troy shamelessly pummeling small children during the 11:30 dodgeball game

9 AM

Work up to your max triplet deadlift

then...

5 rounds:
99 Ft. Weighted Bear Crawl
10 Jumping Weighted Squats

Choose your bumper.

11:30 AM

Dodgeball!

Thanks again to everyone who came out for the running clinic. We appreciate your support. Marc did a great job in conveying the fundamental concept of the pose method and getting us started with implementing the basic mechanics. Thanks Marc!

Jeremy's Moving on Sunday

Hi all, it's Jeremy. I am moving this Sunday and would love help. Loading will start at 11am near C-470 and University. Unloading will start at 1PM just down the street from the gym. The stairs for the apartment will be the toughest so if you can make it for the afternoon that would be a big help. Let me know if you'll be there. I am going to make my paleo salad and I'll have beer and tequila for after moving refreshment! Thanks!

Announcements & Reminders...

1.) Running clinic tomorrow, Saturday 6/12, with Marc Montoya 1:30-3:30. Pose method(s) will be covered with skills and drills to improve your running technique and times. Hate running? Are you a plodder? This is the seminar for you! Or if you already enjoy running and are looking to improve your skills and have a faster mile, 5K, marathon time. Cost is $25 and it's open to anyone so you can bring your friends from outside the gym.

2.) Kids & Adults Dodgeball at 11:30AM. Be there!

3.) CFL Trainer meeting kicks off tomorrow at 12:30. Current and aspiring trainers should plan on attending every Saturday. We will address the trainer skills test tomorrow as well as review the upcoming week's programming.

4.) Someone had their car broken into outside the gym during class. Please make sure there are no valuables in your car and that you keep it locked up.

5.) Nick Macias won his fight last Saturday at the Ring of Fire and Chris Camozzi will fight on the TUF finale in the UFC on 6/19 live on Spike. Congratulations you guys!

WOD 6/11/2010

Laurie can't believe she's gonna pick that thing up again

Arnie:
21 Turkish Get-Ups Right Arm
50 KB Swings
21 O-Squats Left Arm
50 Swings
21 O-Squats Right Arm
50 Swings
21 Turkish Get-Ups Left Arm

Choose your KB.



Also see parts 2 & 3

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

On Ramp
A1: Press 3 sets 10-12 reps at 3021
Rest 1 minute
A2: Dead Hang Pull-Up 3 sets 10.0X0

WOD 6/10/2010

That's a full range of motion at the bottom of the ring dip

Back Squat 4-0-x-1
3 reps x 5 sets

then...

4 rounds:
40 yard out and back shuttle run
Max Ring Dips

Post your lowest number of ring dips in any given round. Even though your score is in the form of dips, you are supposed to move through this - it's supposed to be as fast as you can go.

WOD 6/9/2010

One handed even (in the voice of the pink lion in the yogi bear cartoons)

10-9-8-7-6-5-4-3-2-1
Front Squats (115/95/75 Men) (75/60/48)
KB Swings (24/16/12 Men) (16/12/8 Women)

Anytime you break any of the FS immediately remove at least 5 lbs from the bar. Any time you break any of the KB swings, immediately switch to the next weight down. Post your final loads. If you reach the end of the line with the KB's, just stop putting it down! Only a 5 second rest between exercises. If you rest longer than 5 seconds immediately drop down your bar or KB. Trainers, start counting out loud for people when you see them finish their sets and keep the pressure on!

I know gear may limit us a bit, if so, do what you have to to stick with the intention of the rules. Point is to go hard and fast with maximal loads and very little rest. The times should be damn close on this one.

On Ramp
Tabata Jump Rope

WOD 6/8/2010

Do those K2E's Thunder!

Press 3x5 5-0-x-1 Tempo
Click here for the last tempo press.

then...

Max toes-to-bars in 4 minutes

rest and then...

Max ball slams in 2 minutes

WOD 6/7/2010

You guys know this lady?

Row 500
50 Deads (135/95)
50 STS (24/16)

You guys can stagger start.

On Ramp
200M Run
15/10/5
Air Squats, Burpees, Sit-Ups
200M Run

One more class update!

Tuesday, 6/8, 6:30 AM class is back on, Jarrod will be covering. Thanks Jarrod!

WOD 6/5/2010

Jarah working hard!

9 AM

Work up to your heaviest triplet Power Snatch (if have yet to attend the Oly clinic can do snatch grip deads or O-squats - check with Jeremy)

then...

10 rounds:
3 High Burpee-to-Box-Jumps
5 Heavy Hang Power-Cleans

10 minute cut-off. Each time you break the power cleans you will do 5 C2B's.

11AM

"Nicole"
Max rnds in 20 minutes:
Run 400 M
Max rep pull-ups (note # each rnd)

Workout last done here.

Upcoming Cancellations & Schedule Changes

Hey all,

I leave for Durango tomorrow, returning to work Thursday 6/10, and I wanted to make you aware of some things regarding the schedule:

1.) Chappy's Oly classes are cancelled, resuming on Saturday the 19th.
2.) Adam and Jarrod are covering a couple classes so be good to them! The class Adam is covering is next Tuesday the 8th. The 5:30 PM class that day is being moved to 6:30PM - for that day only.
3.) Corene's morning class that same day, Tuesday the 8th, is cancelled. Back on for Thursday the 10th though.

We apologize for any inconvenience and thanks for your understanding!

WOD 6/4/2010

Congratulations recent On Ramp Grads! Badasses every one.

200 M Run
5 rounds:
8 Pistols
12 KB Clean& Jerks (24/16/12 Men) (16/12/8 Women)
200 M Run

That's 12 total Kyle.

The bands are a great way to do assisted pistols.

On Ramp
200M Run
25/15/10
Squats, Burpees, Sit-Ups
200M Run