Monthly Archives: May 2021

CFS Workouts May 31st to June 5th

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Tuesday’s Workout

Part 1

3×5 Push Jerks

3 Rounds For Time

1 Minute Handstand Hold

2400m Bike

Wednesday’s Workout

Part 1

3×5 Hang Power Snatch

Part 2

1000m Row

50 Toes to Bar

30 Hang Power Snatch

Thursday’s Workout

5x50m Run

3x400m Run

1x800m Run

Friday’s Workout

Part 1

3×5 Front Squat

Part 2

5 Rounds For Time

20 Wall Balls

10 Burpee Box Jumps

Saturday’s Workout

Not For Time

Death by Chin Ups

30 Squat Snatch

20 Deadlifts

CFS Workouts May 24th to May 29th

Monday’s Workout

Part 1

15 Minute Strict Muscle Up Practice

Part 2

3 Rounds For Time

7 Ring Muscle Ups

21 DB Snatch

Tuesday’s Workout

For Time

1000m Row

50 GHD Sit Ups

1000m Row

35 GHD Sit Ups

1000m Row

20 GHD Sit Ups

Wednesday’s Workout

Part 1

3×1 Push Press

Part 2

3 Rounds For Time

400m Run

30 Air Squats

20 Push Press

Thursdays’s Workout

Part 1

3×1 Power Clean

Part 2

AMRAP 8

10 Power Cleans

15 Bar Facing Burpees

Friday’s Workout

For Reps

30s KB Thrusters

60s Rest

30s Row For Calories

60s Rest

Saturday’s Workout

Part 1

3×3 Overhead Lunge

Part 2

Partner 1

Bike For Distance

Partner 2

3 Rounds

30 Walking Lunge

15 Pull Ups

Switch when partner 2 completes 3 rounds

Athlete Spotlight: Justin Mun

 

 

Name?

Justin Mun

 

Hometown?

La Habra, CA

 

Age?

25

 

Occupation?

Disneyland(?)/Student

 

When did you first start CrossFitting?

January 2019

 

When did you first start training at CFS?

Also January 2019

 

Favorite WOD?

Anything with Olympic lifts

 

Least Favorite Movements?

Thrusters

 

Tell us about your sports & fitness background.

I did martial arts (TaeKwonDo & Mixed Martial Arts) pretty much from 1st grade all the way to high school, where I started playing football and running track and continued to play football for a year in college. 

 

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

Coach Connor first told me about this gym! I don’t remember my first WOD, but I do remember the fitness assessment that Coach Jonathan put me through where I thought I could sprint a 500m row, and by the end of that I was a little nauseous, my ears were muffled and I was seeing stars…

 

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

Well I’m always focused on the love handles, BUT every once and awhile I look up and I see how much more toned my upper body is (shoulders, traps, chest). I was barely able to do 3 strict pull-ups and now able to do 8-10 strict pull-ups and kipping pull-ups in WODs. I still get gassed pretty easily, but I have been able to see how much further I can go on as prescribed workouts than when I first started. 

 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

More confidence in myself and a greater appreciation for fitness in general. It also gives me an appreciation for my own abilities because I often become tunnel visioned on what I can’t do.

 

Please share with us any favorite CrossFit / CFS moments.
Coach Tasha and Coach Jenn’s faces when I failed a clean and jerk max attempt where the bar almost came down on my head.

Whenever random competition sparked either during warmups or WODs

Watching others get excited over PRs

Any time I got good/strong enough to do Rx movements or weights in WODs

For future reading: When I got my first muscle-up (at the time of this questionnaire I have not gotten it… yet).

 

Any advice for people just getting started?

Compete 24/7. With your past self, with your partner, with your goal or with someone you have silently (or vocally) declared a rival. Change happens slowly and gradually, frustration is natural, and ALSO, don’t eat ramen before WODs. 

 

What are your hobbies, interests and/or talents outside of CrossFit?

Hobbies mostly include video games, watching anime and other shows, and listening to/watching video essays

Music is always fun as well, I’m your typical Asian church leader who sings and plays guitar.

New foods/food places and places I could set up a hammock and chill are my favorite to go to.

Health and Nutrition Isn’t Pass/Fail!

Success Isn't A Straight Line |

Your nutrition and fitness journey isn’t a pass/fail test. It’s a constant work in progress. 

⠀⠀⠀⠀⠀⠀⠀

This isn’t about perfection, it’s about consistency.

Did you eat more than you usually do?

Did you miss a couple of workouts in the last couple weeks?

It’s ok, it doesn’t make you a failure by any means.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

It happens, and thankfully you are in full control of what happens next. You either dwell on it and beat yourself up over it, or you do what you know will make you feel good, and you get right back to your regular eating/workout routine. 

⠀⠀⠀⠀⠀⠀⠀⠀⠀

These days, here and there mean nothing when you start looking at bettering your health and the way you eat as a lifelong journey. When you strive for long term success, instead of wanting everything right now, moments like this become very small in the big picture!

 

Again, this isn’t a pass or fail test. You get back up and you keep going, you have the ability to control what is in front of you and what you decide to put into your body. If you aren’t making the best nutrition choices, change it. Now is the time, don’t worry about what you ate for dinner last night or what you had for breakfast this morning. Your next meal is where it starts! You’re a constant work in progress! You got this!

– Coach Jenn

CFS Workout May 17th to May 22nd

Monday’s Workout

Part 1

3×3 Back Squat

Part 2

For Time

50 Weighted Step Ups

50 Toes to Bar

500m Row

Tuesday’s Workout

Part 1

3×3 Weighted Chin Ups

Part 2

AMRAP 15

10 Chin Ups

10 Clean and Jerks

Wednesday’s Workout

5K Run For Time

Thursday’s Workout

Part 1

3×3 Weighted Dips

Part 2

For Reps

3m Wall Balls

3m Push Ups

2m Wall Balls

2m Push Ups

1m Wall Balls

1m Push Ups

Friday’s Workout

Part 1

3×3 Power Snatch

Part 2

20 Minutes For Quality

3 Legless Rope Climbs

5 Back Extensions

15/12 Calorie Bike Sprint

Saturday’s Workout

EMOM 30

Minute 1) 25 Sit Ups

Minute 2) 60 Double Unders

Minute 3) 50ft Farmers Carry

Minute 4) 5-10-15yd Shuttle Sprint

Minute 5) Rest

CFS Workouts May 10th to May 15th

Monday’s Workout

Part 1

3×5 Shoulder Press

Part 2

3 RFT

10 DB Shoulder Press

15 Box Jumps 

20 Calorie Row

Tuesday’s Workout

“Eva”

5 RFT

800m Run

30 Kettlebell Swings

30 Pull Ups

Wednesday’s Workout

Part 1 

5×5 Hang Squat Clean

Part 2

1000m Row For Time

Thursday’s Workout

Part 1

5 RNFT

24 GHD Sit Ups

6 Turkish Get Ups

Part 2

3×5 Bent Over Row

Friday’s Workout

4 Rounds

AMRAP 4

5 Thrusters

10 C2B Pull Ups

50 Double Unders

Rest 4 Minutes

Saturday’s Workout

Part 1

1 Mile Run For Time

Part 2

5×5 Deadlift

CFS Workouts May 2nd to May 7th

Monday’s Workout

Part 1

Death by Power Snatch

Part 2

20 Minutes Run, Row, or Bike

Tuesday’s Workout

Part 1

3-3-2-2-1-1-1

Overhead Squats

Part 2

100 Back Squats 

5 Minute Overhead Hold

Wednesday’s Workout

Part 1

Every 2 Minutes X 5 Rounds

1 Pull Over + 1  Bar Muscle Up

Part 2

3 Rounds For Time

5 Bar Muscle Us

10 Box Jumps

Thursday’s Workout

Part 1

AMRAP 15

30 V-Ups

150 Double Unders

Part 2

Every 3 Minutes X 3 Rounds

250m Row

Friday’s Workout

“The Chief”

5 Rounds

AMRAP 3

3 Power Cleans

6 Push Ups

9 Air Squats

1 Minute Rest

Saturday’s Workout

Partner WOD

5 Rounds Each-2 Minutes Per Round

10 Chin Ups

20 KB Lunges

Max Calorie Bike