Friday 10/21/2016

Announcements:

  • Change of schedule for this weekend.

    -No 9am Saturday session
    -Box closed Sunday for our CFL Thriller Throwdown Competition
  • Thriller Throwdown Competition – Sunday, October 23
    WOD demonstration videos:

    WOD 1 (Thruster the 13th)
    All Divisions

    WOD 2 (The Apocalypse)
    Scaled
    Intermediate
    Rx’d


    WOD 3 (The Wodding Dead)
    Scaled: Part 1 & Part 2
    Intermediate/Rx’d: Part 1 & Part 2

    For Leaderboard Results, click here.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Strength:
Romanian Deadlift 3×3 @ 85%
Front squat 2×2 90%
Clean & Jerk 1 @ 60%, 1 @ 65%, 1@ 70%, 3 @ 60%

WOD: For time

50-40-30-20-10 Double-unders
5-10-15-20-25 Box Jumps (24/20)

w/ 200m run after each round

Thursday 10/20/2016

Announcements:

  • Change of schedule for this weekend.

    -No 9am Saturday session
    -Box closed Sunday for our CFL Thriller Throwdown Competition
  • Thriller Throwdown Competition – Sunday, October 23
    WOD demonstration videos:

    WOD 1 (Thruster the 13th)
    All Divisions

    WOD 2 (The Apocalypse)
    Scaled
    Intermediate
    Rx’d

    WOD 3 (The Wodding Dead)
    Scaled: Part 1 & Part 2
    Intermediate/Rx’d: Part 1 & Part 2

    For Leaderboard Results, click here.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 10/19/2016

Announcements:

  • Change of schedule for this weekend.

    -No 9am Saturday session
    -Box closed Sunday for our CFL Thriller Throwdown Competition
  • Thriller Throwdown Competition – Sunday, October 23
    WOD demonstration videos:

    WOD 1 (Thruster the 13th)
    All Divisions

    WOD 2 (The Apocalypse)
    Scaled
    Intermediate
    Rx’d

    WOD 3 (The Wodding Dead)
    Scaled: Part 1 & Part 2
    Intermediate/Rx’d: Part 1 & Part 2

    For Leaderboard Results, click here.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Skill: Rope climb

Strength:
2 Pause Deadlift 2×2 @ 85%
Bench Press 2×2 @90%

WOD: AMRAP in 10 minutes

30 Double-unders
10 Overhead squats (115/75)
10 Barbell lateral burpees

Tuesday 10/18/2016

Announcements: 20140312

 

    • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
      This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

      See videos below:
      Composition Analysis
      Result Sheet Interpretation
      InBody BIA Technology

      The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
      participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
      Paleo Tips
      Paleo Food Guide

Skill: Kipping/Butterfly Pull-ups

Strength:
Snatch 1@60%, 1@65%, 1@70%, 3@60%

WOD: For time

3 Rounds of
5 HSPU
10 Pull-ups
15 V-ups

200m Run

2 Rounds of
5 HSPU
10 Pull-ups
15 V-ups

400m Run

1 Round of
5 HSPU
10 Pull-ups
15 V-ups

800m Run

Monday 10/17/2016

Announcements:

    • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
      Agenda:
      8:00am Check-in
      9:00am Team introduction and Costume contest
      9:30am Movement briefing
      10:00am WOD #1 (Thruster the 13th) 

      Remaining schedule will be finalized shortly after registration closes October 18.

      WOD demonstration videos:


      WOD 1 (Thruster the 13th)
      All Divisions

      WOD 2 (The Apocalypse)
      Scaled
      Intermediate
      Rx’d

      WOD 3 (The Wodding Dead)
      Scaled: Part 1 & Part 2
      Intermediate/Rx’d: Part 1 & Part 2

      For more information and registration, click here.

 

    • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
      This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

      See videos below:
      Composition Analysis
      Result Sheet Interpretation
      InBody BIA Technology

      The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
      participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
      Paleo Tips
      Paleo Food Guide

Skill: Handstand Push-ups

Strength:
Strict Press – 90% 2×2
Deficit Deadlift – 85% 2×3

WOD: 10 min AMRAP

10 Medball transfers (20/15)
15 Wallballs
20 Overhead lunges with wallballs

Sunday 10/16/2016

Announcements:

    • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
      Agenda:
      8:00am Check-in
      9:00am Team introduction and Costume contest
      9:30am Movement briefing
      10:00am WOD #1 (Thruster the 13th) 

      Remaining schedule will be finalized shortly after registration closes October 18.

      WOD demonstration videos:

      WOD 1 (Thruster the 13th)
      All Divisions

      WOD 2 (The Apocalypse)
      Scaled
      Intermediate
      Rx’d

      WOD 3 (The Wodding Dead)
      Scaled: Part 1 & Part 2
      Intermediate/Rx’d: Part 1 & Part 2

      For more information and registration, click here.

 

    • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
      This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

      See videos below:
      Composition Analysis
      Result Sheet Interpretation
      InBody BIA Technology

      The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
      participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
      Paleo Tips
      Paleo Food Guide

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 10/15/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide
  • Annual CFL Halloween Party – Saturday, October 15.
    It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
  • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
    CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

WOD: For time

Buy-in with 1k Row

3 rounds of
10 Bar-facing burpees
10 Ground to overhead (135/95)
10 GHD Sit-ups

Cash-out with 100 Double-unders

Friday 10/14/2016

Announcements:

  • Change of schedule for Friday, October 14 – No 6:30pm session.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide
  • Annual CFL Halloween Party – Saturday, October 15.
    It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
  • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
    CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Strength:
Romanian Deadlift 3×4 @ 80%
Front Squat 3×3 85%
Clean & Jerk 1 @ 70%, 1 @ 75%, 2 @ 80%

WOD: 4 rounds for time

10 DB Front squats (55/35)
100m DB Farmers carry

Thursday 10/13/2016

Announcements:

  • Change of schedule for Friday, October 14 – No 6:30pm session.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide
  • Annual CFL Halloween Party – Saturday, October 15.
    It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
  • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
    CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 10/12/2016

Announcements:

  • Change of schedule for Friday, October 14 – No 6:30pm session.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide
  • Annual CFL Halloween Party – Saturday, October 15.
    It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
  • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
    CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Skill: Rope Climb

Strength:
Bench – 85% 3×3
2 Pause Deadlift – 80% 2×3

WOD: AMRAP in 12 minutes

10 Hand-release push-ups
15 Box Jumps (m:24″/f:20″)
20 Sit-ups
25 Mountain climbers