"Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups"

Ring Rows or Band Assisted Strict Pull-ups ok

Anchored Sit-ups ok


Eight rounds for max reps of:

Muscle-ups, 20 seconds

Rest 10 seconds

Clean and jerk, 135/115#, 20 seconds

Rest 10 seconds

Muscle up subs - pull-ups and dips

Clean and Jerk sub - Deadlift, hang clean, Jerk

Running Fran

Reminder Pilates at 4pm today, Yoga at 8pm

You can still sign up for the TAE Private Fitness Class, see Karen in the front office.

Curt in for his "Intro To Fitness"
Curt in for his "Intro To Fitness"

CrossFit Prep
Skills: Shoulder Press, Push Press, Push/Split Jerk
Workout -
150m Run
Box Jumps
Split Jerk
KB Swings

CrossFit -
Running Fran
400m Run
21 Thrusters 95/65 lbs
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups


Pilates at 4pm today


CrossFit Prep
Sumo Deadlift High Pull
Med Ball Clean
Hang Power Clean

Workout: 3-5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Rx, Competition and Performance -

Deadlift: 1-1-1-1-1-1-1

Fitness -

Deadlift: 3-3-3-3-3

Deadlift Intro Lecture Clip [wmv][mov]

Hang Power Clean

Today's Workouts:

Core and Mobility at 4pm
CrossFit Prep 630am, 9:15am 6pm

  • Today you will learn the Hang Power Clean, we will start with the Medicine Ball Clean
  • Workout - Elizabeth - 21-15-9 of Clean and Ring Dips, Scaled version is with Medballs and Box dips
  • Clean and Jerk 1-1-1-1-1-1-1 (this means increase load each rep)
Reminder Tomorrow Wellness Walk up at the Foothill Ranch Park at 5:15pm


Today's CrossFit Class - Run 5K, new folks will run and or walk for 20 min, covering as much distance as possible in 20 min.

Four rounds: mini barbara
10 pull ups, performance: 8, fitness 6
15 push ups, performance: 12, fitness 9
20 sit ups, performance 16, fitness 12
25 air squats, performance:20, fitness 15
Rest up to 2 min between rounds


Three rounds
1 min Row for Cal.
1 min Two Dumbbell Ground to Overhead light to moderate load
1 min Burpee
1 min Abmat Sit Up
1 min Rest

Rowing Basics (C2), Angela Hart [wmv][mov]
Common Flaws (C2), Angela Hart [wmv][mov]
C2 Rower-Other Settings, Angela Hart [wmv][mov]
C2 Damper Settings, Angela Hart [wmv][mov]
Technique Refinement (C2), Angela Hart [wmv][mov]

CrossFit as Rx
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Competition Level: Same
Performance Level: Same except, knees to armpits
Fitness Level:
600m Run
7 rounds of the Couplet
Knees to armpits
Hug a Twinkie
600m Run

Deadlift (previously known as the health lift)

"Teaching The Deadlift" with Erik Preston - video [wmv] [mov]

CrossFit Prep
Deadlift 3-3-3-3-3
Med Ball Clean skill
Light bar Hang Clean
Then Hang Power Clean 3-3-3-3-3
time permitting

CrossFit as Rx WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov]
155/95-105# pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Brian Quinlan 3:34, Emily Pale (105lbs)

Competition Level:

Performance Level:

Fitness Level:
Find weight

Tuesday Workout

Core and Mobility Class Starts today at 4:15

CrossFit Prep
Overhead Squat 3-3-3-3-3 (that means do 5 sets of 3 repetitions, increasing weight each time)
Bench Press 3-3-3-3-3

Run or Row - 4x800m repeats with 5:00 min rest. Keep repeats within 5 seconds
Or Bike 5x5:00 @ 95% of your 4:00 Time Trial pace, rest 4 min between

Performance level - 
4x400m run, rest 3:00 min

Today's Workout

Reminder Core and Mobility Class starts Tuesday at 4:15pm. Wellness Walks start Wednesday at 5:15 at Foothill Ranch Park

4 rounds of:
200m Shuttle Run
350m Row
25 Kettlebell Swings, 1/.75 pood (scaled appropriately)

CrossFit Rx-
Five rounds for time of:
50 squats
Underwater swim 25 yards

Competition -
Five rounds for time of:
50 squats
25 Hypoxic Kettlebell swings, 1.5/1 pood
(one breath, one swing.
one breath, two swings.
one breath, three swings. . .
When you can’t make the reps on one breath, start again.)

Performance -
Five rounds for time of:
40 squats
25 Hypoxic Kettlebell swings, 1/.75 pood
Fitness -
Four to five rounds for time of:
35 squats
20 Hypoxic Kettlebell swings, find weight.

The Results Are In!

The first brave souls to take on the nutrition class have just taken their body fat re-test after the 8 week class. The results are AMAZING! Great job! With their permission, here are their results:

  • Ian Richardson went from 31.1% body fat to 28.1% a 9.6% improvement!
  • Mark Rouillard went from 26.3% body fat to 22.5% a 14.4% improvement, what's significant is that he lost less than one pound, which means he gained muscle mass too!
  • Will Waggoner went from 19.7% body fat to 16.5%, a 16.2% improvement!
  • Ryan Clary went from 14% body fat to 11%, a 21.4% improvement!
  • Alex Cheung went from 29.5% body fat to 20.2%, a 31.5% improvement, what's significant is he lost 19 lbs of fat and gained 7.1 lbs of muscle!
  • David Madura went from 37.2% to 25.1%, an improvement of 32.5%, what's significant is that he lost only 10 lbs, but lost 27 lbs of fat and gained 17 lbs of muscle, WOW!
  • And the Biggest Loser of all, Ales Necas went from 26.9% body fat to 15.8%, an improvement of 41.3%!!! A well deserved $50 Whole Foods Gift Card coming your way!

Who's in on the next nutrition class?? Likely starting in 2 weeks, be sure to sign up here:

Nutrition Class II Sign up, Click Here

Class meets on Tuesday's at lunch, stay tuned for the official start date.