Monthly Archives: July 2015

Friday 7/31/15 Training

Conditioning

 

8 Rounds

250 Meter Row

5 Dumbbell Cleans

5 Strict Burpees

2 Minute Rest

 

Each round is an all out effort

 

Strict Burpees are done with a push up instead of a drop to the floor

 

 

 


 

 

 

 

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 


 

 

 

1 Year Anniversary Bone Fire

 

Tomorrow we will be at the beach for our 1 Year Anniversary!

 

Saturday classes will be cancelled.

 

Thank you all for being a part of the gym, each one of you are a joy to be around. 

 

If you plan on coming I will be posting the pit we are at on the blog tomorrow when I secure a pit.  If for whatever reason you need to get in contact with me…my personal number is 714-599-3105.

 

See you all tomorrow!

 

Here are a few things that we still need for people to bring if you come

 

-Ice and drinks (Water, and anything else people may want) 

 

-Ingredients for S’mores (Also something to cook the s’mores)

-Hambergers and buns
 
-Mustard, Mayo, Ketchup, Lettuce, Cheese, 

90 Day Splits Challenge By Antranik

6 Essential Meal Prep Tools By James Barnum of Eat to Perform

Thursday 7/30/15 Training

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 

Strength

 

3 Sets

8 Overhead Grip Push Press + 3 Overhead Squats with 3 second Pause at the Bottom

 

 

Conditioning

 

5 Rounds For Quality

8 Weight Pull Ups or Negative Pull Ups

10-20 Second L-Sit or 30-60 Second Plank

Wednesday 7/29/15 Mental Toughness

Conditioning

 

1/2 of 2015 CrossFit Regional Event 3

800 Meter Run

25 Overhead Squats

50 Sit Ups

75 Double Unders

25 Sumo Deadlift High Pulls

50 Box Jumps

 

26 Minute Cap

 

Beginner-65/45

Intermediate-95/65

Advanced-135/95

 


 

 

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 


 

 

 

Hey my friends!

 

We are going to be using the blog from now on to give out more information about workouts, nutrition, mobility, lifestyle, performance, upcoming events, and supplements!

 


 

 

We are almost to our 1 year anniversary party at the beach…

 

Here is the list of who is bringing what

 

Jonathan-Carne and Chicken

 

Greg-Grill

 

Donna-Chips, Salsa, and Guacamole

 

Candice-Potato or Macaroni Salad

 

Dyreson’s-Fruit, Hot Dogs, and Buns

 

Things that we still need:

 

Ice and drinks (Water, and anything else people may want)

 

-Ingredients for S’mores (Also something to cook the s’mores)
-Hambergers and buns
-Mustard, Mayo, Ketchup, Lettuce, Cheese, 
-Chips/Crackers
(Remember also to bring some towels and chairs)
Thats all for now and I will keep you all updated!

 

Tuesday 7/28/15 Training

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 

 

 

Gymnastics

 

5 Rounds For Quality

30 Seconds Work/10 Seconds Rest

Plate Walks

Sit Ups

Shoulder Taps

 

-Then-

 

1 Mile Easy Jog

Monday 7/27/15 Competition

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar

 

 

Conditioning

 

“Slim” (Named after Jacob “Slim” Arenas of CrossFit Saved)

3 Rounds For Time

14 Pull Ups

28 Deadlifts

200 Meter Run

Friday 7/24/15 Competition

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 29th 10am Food As Fuel Seminar

 

 

Conditioning

 

“Chelsea”

Every Minute on the Minute X 30

5 Pull Ups

10 Push Ups

15 Air Squats

Thursday 7/23/15 Training

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 29th 10am Food As Fuel Seminar

 

 

Gymnastic Strength

 

3×10 Wall Walks (Chest and Belly to Wall)

4x20ft Walk Along Wall (Side to Side)

5×10 Pops with Band

 

 

 

Conditioning

 

Amrap 7

7 Burpee Box Jumps (Step Down)

14 Russian Kettlebell Swing

Wednesday 7/22/15 Training

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 29th 10am Food As Fuel Seminar

 

 

Strength

 

3 Sets

5 Back Squats + 3 Overhead Squats

-As Heavy As Possible

-Rest 3 Minutes

 

 

Conditioning

 

5 Rounds

100 Meter Jog

100 Meter Sprint

100 Meter Jog

100 Meter Sprint

-Rest 1 Minute

 

 

Core

 

3 Sets

20s Plank

20s Right Side Plank

20s Left Side Plank

-Rest 1 Minute

 

 

Tuesday 7/21/15 Competition

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 29th 10am Food As Fuel Seminar

 

 

Conditioning

 

“Jackie”

For Time

1000 Meter Row

50 Thrusters

30 Pull Ups

 

Rest 10 Minutes

 

“Karen”

For Time

150 Wall Balls

Monday 7/20/15 Training

Upcoming

 

August 1st 10am-10pm CrossFit Saved 1 Year Anniversary Bonfire

 

August 29th 10am Food As Fuel Seminar

 

 

Part A Weightlifting

 

Every Minute On The Minute X 15

 

Power Clean + Hang Clean + Front Squat + Push Jerk

*Find a medium load for the day*

 

 

Part B Conditioning

 

Beginner

3 RFT

150 Jump Ropes

25 Hollow Rocks

 

Intermediate

3 RFT

60 Double Unders

35 Hollow Rocks

 

Advanced

3 RFT

100 Double Unders

50 Hollow Rocks