Everyone happy about their squat PR’s? I know I am! I was getting fired up all day watching everybody get after it!! A few of my highlights: starting with Jessica aka manbar hitting a 15 lb pr then Tracy went over her own bodyweight for the first time. Then i coulnt help but leave my feet watching 16 year old Bella Cardenas squat 235 like a hot knife through butter, then 14 year old Allison aka “juice” squat 185#, on the guys side Brandon hit a huge 20# PR at 245#s then Alan Lee and Louie also crushed their 300+#PR’s I know there is about 30 other people I’m missing but I can’t think of all of them right now but to everyone seriously Great work!!!! Let’s show up tomorrow ready to get stronger, ready to break through any mental or physical walls we have set up for you. Remember if it’s too hot for you to workout mid day you just don’t want it bad enough!! Hydrate, sleep well, get some good nutrients in your system and let’s keep this week’s momentum rolling! – Coach Bud
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Address||1433-1 Moffat Blvd.|
Manteca, CA 95336
Like, Tweet or +1 CrossFit Excel
Thank you to all the men and women that have served our country. Happy Veterans Day!! Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Dips 12 Toes …
I coached a weightlifting class at my old gym Jogo for about a year, and I can tell you from experience that it is not uncommon for folks to put 10-20# onto their Clean & Jerks, and 20-30# onto the back squats in a 6 week cycle.
Veterans Day - Hero WOD PLEASE READ:(Classes at 10,12, 4 & 5) “The Seven” 7 Rounds For Time: 7 Handstand Pushups 7 Thrusters (135/95) 7 Knees To Elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Veteran's Day- Veterans thank you for your service! Tuesday: WarmUp Row or Run 400m BandyHam 2 Rounds 10 ScapPullUp 15 Squat (hold bottom of every 5th for :30) "FR.E.A.K" (First rounds of Fran, Eva, Annie and Kelly) ForTime 21 Thruster 95/65# 21 PullUp Run 800m 30 KBS 2/1.5 pood 30 PullUp 50 DU 50 SitUp Run 400m 30 BoxJump 24/20" 30 WallBall 20/14# Cool RestWalk 400m Roll CFBurn 9am and 6:30pm WarmUp 3 Rounds with a Partner and a MedBall Run 200m (pass the ball every 5 steps) 10 Squat (pass the ball at top of squat) 10 SitUp (pass the ball at top of situp) Review Rowing technique 1) 3 Sets Row 1:00 Rest 1:00 2) ForTime Run 400m 5 BoxJump 24" 10 DB SquatClean 15 TTB 20 Burpee 5 box jump 24″ 10 DB SquatClean 15 TTB 20 Burpee 5 BoxJump 24" 10 DB SquatClean 15 TTB 20 Burpee Run 400m Cool RestWalk 400m Roll
Tuesday wod: Happy Vetran's Day! Thank you to all who have served, are serving and will serve!! A) "Erin" 5 rounds for time: 15 DB split cleans 40/30 21 Pull ups *Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. B) 2 sets not for time: 4-8 bar roll outs 5/5 dead bugs :30 sec plank - hard style Recovery: Foam roll at least 5 minutes
http://www.boxlifemagazine.com/community/castro-announces-changes-to-the-crossfit-openregionals The Open will now have a scaled option and a super regional is coming. See link to see the upcoming changes to The Open!
Monday's WOD: TIER 1 A. Back Squat 3 x 5 B. 18 Minute AMRAP: 200m Farmers Walk 10 Burpee Box Step-Ups TIER 2 & 3 A. Back Squat 3 x 5 B. 18 Minute AMRAP: Run 400m Max Rep Set of Unbroken Double Unders * Part B (Tier 2 & 3): Once you miss or break you must transition to the run. Scored by max reps.
So some PRs that happened during comp....if i missed you then sorry... Carmen - 95# OH squat Kari - 180# Back squat Tai - 250# Back squat Teresa - 125# Front squat Teresa - 10 pull ups (+9?) Rich - 310# FS Jason - 315# BS PR?? Scott - 215# FS PR?? Dean / Jason - UB pull up #s 33? Let me know if i missed or am wrong on these ....