Wednesday 4/16/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
  • 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
    This Team Challenge will be divided into four teams which will consist of 8 members
    each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
    2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.

    1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
    2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
    3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
    4. Participants will have between April 14 – 23 to sign-up.
    5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night).

    Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown. All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

    Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each
    team member to perform before the following Friday. All times or Rounds/Reps for each
    team will be aggregated and ranked. The team ranked the highest by the end of 5
    weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

    Winners will be announced at the beach party on Saturday, June 21.

    So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Strength:
Find new 1RM Back Squat (15 minutes)
Find new 1RM Deadlift (15 minutes)

WOD: AMRAP in 12 minutes

5x Squat Cleans (m:155#/f:105#)
10x Pulls-ups
15x Box jumps
25x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/04/15/wednesday-4162014/

Tuesday 4/15/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
  • 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
    This Team Challenge will be divided into four teams which will consist of 8 members
    each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
    2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.

    1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
    2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
    3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
    4. Participants will have between April 14 – 23 to sign-up.
    5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night).

    Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown. All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

    Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each
    team member to perform before the following Friday. All times or Rounds/Reps for each
    team will be aggregated and ranked. The team ranked the highest by the end of 5
    weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

    Winners will be announced at the beach party on Saturday, June 21.

    So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Skill:
Clean Set-up & Hang Cleans 3×3 + 1 Split Jerk (60% of 1RM of C&J)
Strength:
Find new 1RM Clean & Jerk (15 minutes)

WOD: 4 Rounds for time

25x Plate Facing Burpees onto plate (m:45#/f:25#)
200m Weighted run with plate
1x Rope climb

*After the weighted run, bumper plates must be set down on the floor and not thrown/dropped. If thrown, an additional 5 Burpees on the spot.

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Permanent link to this article: http://crossfitlive.com/2014/04/14/tuesday-4152014/

Monday 4/14/2014

Announcements:

  • The Teen Gauntlet - April 13
    Congratulations Nathan for placing 1st at Carlsbad CrossFit!!
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
  • 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
    This Team Challenge will be divided into four teams which will consist of 8 members
    each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
    2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.

    1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
    2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
    3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
    4. Participants will have between April 14 – 23 to sign-up.
    5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night).

    Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown. All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

    Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each
    team member to perform before the following Friday. All times or Rounds/Reps for each
    team will be aggregated and ranked. The team ranked the highest by the end of 5
    weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

    Winners will be announced at the beach party on Saturday, June 21.

    So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Strength:
Find new 1RM Front Squat (15 minutes)
Find new 1RM Strict Press (15 minutes)

WOD: Total AMRAP of a Bear Complex Ladder (1 complex = 1 rep)

2 min Bear Complex AMRAP (m:95#/f:65#)

rest 1 minute & change/add weight

3 min Bear Complex AMRAP (m:115#/f:75#)

rest 1 minute & change/add weight

4 min Bear Complex AMRAP (m:135#/f:85#)

*Bear Complex consists of the below where Barbell can ONLY be dropped at the rest periods to change/add weight (only touch & go between sets):
1x Power Clean
1x Front Squat
1x Press
1x Back Squat
1x Press

Barbell can rest anywhere as long as it doesn’t touch the ground. If dropped, WOD is no longer Rx.

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Permanent link to this article: http://crossfitlive.com/2014/04/13/monday-4142014-2/

Sunday 4/13/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009. If you can’t make it out, you can keep track of the leaderboard at TheTeenGauntlet.com/scoreboard/ and select CrossFit Carlsbad.
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

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Permanent link to this article: http://crossfitlive.com/2014/04/12/sunday-4132014/

Saturday 4/11/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Team WOD of 4: For time

Buy-in 100 bar facing burpees (total)

4 rounds

7x pull ups per person
4x hang power cleans (m:95#/f:65#) per person
7x box jumps per person

Cash-out 100 bar facing burpees (total)

*Only one person works out at a time

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Permanent link to this article: http://crossfitlive.com/2014/04/11/saturday-4112014/

Friday 4/11/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Strength:
Overhead Squat 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Skill:
3 sets of the below at 70% of 1RM Snatch:
3x Hang Power Snatch
2x Snatch Balance
1x Snatch

WOD: 5 rounds for time

4x KB Windmills – 4 each arm (M:55#/f:35#)
8x KB Goblet Squats
16x KB Swings
32x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/04/10/4112014/

Thursday 4/10/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

20140409-144300.jpg

Permanent link to this article: http://crossfitlive.com/2014/04/09/thursday-4102014/

Wednesday 4/9/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Strength:
Back Squat 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Deadlift 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

WOD: For time

9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

Burpee Pull-ups
Deadlifts (m:225#/f:155#)

20140408-182602.jpg

Permanent link to this article: http://crossfitlive.com/2014/04/08/wednesday-492014/

Tuesday 4/8/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Skill:
Hang Clean 3×3 (3@60%, 3@70%, 3@80% of 1RM C&J)
Handstand Push-ups

WOD: “JT” For time

21-15-9x reps of

Handstand Push-ups
Ring dips
Push-ups

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Permanent link to this article: http://crossfitlive.com/2014/04/07/tuesday-482014/

Monday 4/7/2014

Announcements:

  • The Teen Gauntlet - April 13
    Come out and support Nate at the next official “Teen Gauntlet” competition this Sunday, April 13. It will be held at Carlsbad CrossFit in the city of Carlsbad. 6353 El Camino Real, Carlsbad, CA 92009
  • Turf Wars 2 + Kids Competition - April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Strength:
Front Squat 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Strict Press 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

WOD: AMRAP in 12 minutes

8x Med Ball Transfers (m:20#/f:15#)
16x Russian Twists
24x Wall Balls

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Permanent link to this article: http://crossfitlive.com/2014/04/06/monday-472014/

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