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)
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)
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
