CrossFit EST

March 9

2012-03-09T05:08:00.001-08:00

Strength

2-2-2-2-2

Deadlift

March 8

2012-03-07T19:05:00.004-08:00

CrossFit Open WOD 12.3

18min AMRAP

15 Box Jump (24"/20")

12 Push Press (115#/75#)

9 Toes To Bar

March 7

2012-03-06T19:02:00.003-08:00

Power

5 x Max Broad Jump

MetCon

A1. 10-9-8-7-6-5-4-3-2-1

Pull Up

A2. 2-4-6-8-10-12-14-16-18-20

Jumping Lunge

March 6

2012-03-05T19:29:00.001-08:00

Skill Work

Double Unders

2min Max Double Under

MetCon

50 Air Squats

21 Ring Dip

21 Push Up

50 Air Squats

15 Ring Dip

15 Push Up

50 Air Squats

9 Rind Dip

9 Push Up

March 5

2012-03-04T19:20:00.003-08:00

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Strength

3x Handstand Hold

"Michael"

3 Rounds of:

800m Run

50 Back Ext.

50 Sit Up

March 2

2012-03-01T18:00:00.002-08:00

A1. 3-3-3-3-3 Deadlift

A2. 3-3-3-3-3 Press

1 Year Anniversary Party Tonight!!

6:00pm @ the CrossFit Box (our gym)

March 1

2012-02-29T18:05:00.000-08:00

CrossFit Open WOD 2

10min AMRAP

30 Snatch (75#/45#)

30 Snatch (135#/75#)

30 Snatch (165#/100#)

Max Snatch (210#/120#)

Feb 29

2012-02-29T09:53:00.003-08:00

For Time:

800m Run

20 Handstand Push Up

20 Toes 2 Bar

600m RUn

15 HSPU

15 T2B

400m Run

10 HSPU

10 T2B

Feb 28

2012-02-27T18:20:00.000-08:00

Strength

1-1-1-1-1-1-1

Push Jerk

MetCon

12min AMRAP

10 KB Swing (1.5pd/1pd)

10 Box Jump (24"/20")

10 Grasshopper

1 Year Anniversary Party!!

Friday (3/2) @ 6pm

Come help us celebrate with food, fun, and friends!! Bring your favorite snack or beverage!

Feb 27

2012-02-27T09:54:00.000-08:00

Strength

1-1-1-1-1-1-1

Power Clean

MetCon

7 Rounds of:

7 Front Squat (135#/95#)

7 Pull Up

Feb 24

2012-02-24T11:13:00.003-08:00

Strength

A1. 5 x 3 Overhead Squat

A2. 5 x 10 Supine Pull Up

A3. Short Shuttle Run

Feb 23

2012-02-22T20:32:00.000-08:00

CrossFit Open Workout 12.1

7min AMRAP

Burpees (6" target above reach)

7min AMRAP

5 SDHP (95#/65#)

7 Burpee

9 Knees To Elbows

Feb 22

2012-02-21T18:38:00.001-08:00

Good Dip Vs Bad Dip

Strength

Heavy Single

Push Press

MetCon

3 Rounds of:

400m Run

21 KB Swings

20m Broad Jump

Feb 21

2012-02-20T18:53:00.002-08:00

Strength

3 x Max L-sit Hold

MetCon

15min AMRAP

200m Run

2 Rounds of *Cindy

*5 Pull Up, 10 Push Up, 15 Air Squat

Feb 20

2012-02-20T11:44:00.001-08:00

Strength

Heavy Single

Back Squat

On the Min Every Min for 12min

3 Power Clean

4 Burpee

Feb 17

2012-02-16T17:00:00.000-08:00

A1. 3-3-3-3-3 Press

A2. 3-3-3-3-3 Weighted Pull Up (Strict)

B. Sled Push 3 x 20m (Heavy)

Feb 16

2012-02-15T17:00:00.000-08:00

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Skill Work

Double Unders

2min Min Max Double Unders

then,

"RANDY"

75 Power Snatch (75#/55#)

Feb 15

2012-02-14T17:00:00.000-08:00

Strength

2-2-2-2-2

Back Squat (3101)

MetCon

12min AMRAP

5 Ring Dip

7 Toes To Bar

9 Wallball

Feb 14

2012-02-13T17:00:00.000-08:00

Strength

Heavy Single

Deadlift

MetCon

3 Rounds of:

12 Handstand Push Up

21 Box Jump 20"

400m Run

Feb 13

2012-02-12T17:00:00.000-08:00

Why isn't she bulky?

Strength

Heavy Single

Power Clean

MetCon

10-9-8-7-6-5-4-3-2-1

Thruster (95#/65#)

Pull Up

Feb 10

2012-02-09T18:52:00.000-08:00

Strength

3-3-3-3-3

Front Squat (3101)

MetCon

3 Min Max Rep Double Under

2 Min Max Distance Row

1 Min Max Distance Broad Jump

Feb 9

2012-02-09T05:09:00.000-08:00

Strength

Heavy Single

Power Snatch

then,

On the Min. Every Min. for 12min

2 Power Snatch

1 OHS

Feb 8

2012-02-07T20:20:00.000-08:00

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jump (24"/20")
6 Thruster (95#/65#)
6 Bar-facing burpees

Feb 7

2012-02-06T18:50:00.000-08:00

Strength

3 x Max Handstand Hold

MetCon

3 Rounds of:

1min AMRAP

Supine Pull Up

Push Up

KB Swing

1min Rest Between Rounds

Feb 6

2012-02-06T08:35:00.001-08:00

Strength

5-5-5-5-5

Back Squat

MetCon

12min AMRAP:

6 Clean and Jerk (135#/95#)

10 Knees to Elbow

Feb 3

2012-02-02T19:08:00.000-08:00

Strength

A1. 3-3-3-3-3 Deadlift

A2. 5 x Max Rep Ring Dip

Feb 2

2012-02-02T09:55:00.001-08:00

Skill Work

Kipping Pull Up

Then,

"Helen"

3 Rounds of:
400m Run

21 KB Swing (1.5/1)

12 Pull Up

Feb 1

2012-01-31T19:50:00.000-08:00

Strength

Heavy Single

Push Jerk

MetCon

7 Rounds of:

7 OHS (95#/65#)

7 Box Jump (24"/20")

7 Push Up (HR)

Jan 31

2012-01-30T19:06:00.000-08:00

Skip to 3:15 to watch just the workout.

Skill Work

Snatch

then,

"Isabel"

For Time:

30 Snatch

(135#/95#)

Jan 30

2012-01-29T19:36:00.000-08:00

Strength

3-3-3-3-3

Back Squat (3101)

MetCon

3 Rounds of:

5 Wall Climbs

20 Grasshoppers (lft/rt = 1rep)

200m run

Jan 27

2012-01-26T18:29:00.000-08:00

7 Rounds of:

20yd Barbell Farmer Carry (Heavy)

5-10 GHD Sit Up

Long Shuttle Run

(Not For Time)

Jan 26

2012-01-25T18:53:00.000-08:00

Strength

Heavy Single

Power Clean

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

Jan 25

2012-01-24T19:12:00.000-08:00

Benefits to the Ice Bath!

Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissue.

Reduce swelling and tissue breakdown

Strength

Heavy Single (Not a PR)

Front Squat

MetCon

7 Rounds of:

7 Front Squat (155#/105#)

7 Chest To Bar Pull Ups

Reaping the benefits of exercise - Harvard Gazette (HERE)

Jan 24

2012-01-23T18:53:00.000-08:00

Strength

3 x max L-sit hold

MetCon

12-9-6

Handstand Push Up

Box Jump (30"/24")

2 min rest

15-12-9

KB Swing (1.5p/1p)

Burpee

Jan 23

2012-01-22T18:55:00.000-08:00

Strength

2-2-2-2-2

Push Press

MetCon

3 rounds:

20 Deadlifts (155/105)

20 Hand Release Push Ups

400m run

Jan 20

2012-01-19T18:52:00.000-08:00

5 Sets of:

Max Rep Pull Up (Minimum 10 reps)

400m Run

3 min Rest

Sign up for the Olympic Lifting (Snach / Clean and Jerk) Clinic this Sat at 11am.
Don't forget about Ladies Happy Hour tonight @ 6:30 at Anejo.

Jan 19

2012-01-18T19:05:00.000-08:00

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"

20 min AMRAP

10 Push Press (115#/85#)

10 KB Swing (1.5pd/1pd)

10 Box Jump (24"/20")

Jan 18

2012-01-17T18:51:00.000-08:00

Strength

1-1-1-1-1-1-1

Power Clean

MetCon

5 Rounds of:

5 Deadlift (275#/185#)

10 Burpees

Jan 17

2012-01-16T16:14:00.000-08:00

Strength

3-3-3-3-3

Back Squat *(3-1-0-1)

*3 sec descent, 1 sec hold at bottom, 0 sec standing up, 1 sec pause at the top before next squat

MetCon

5 Rounds of:

12 Wall Ball

12 Toes to Bar

Go to this link an post your vote to have the CrossFit tour stop by our gym. Click (HERE) and post "CrossFit EST"

Jan 16

2012-01-15T19:26:00.000-08:00

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.

EST Test WOD

For Time:

500m Row

15 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

400m Run

Compare to 10/10/11

Cash Out WOD
Tabata Superman

Jan 13

2012-01-13T06:51:00.001-08:00

3 Rounds of:

3 Vertical Jump (max height)

4 Sled Push

5 Wall Climb

(Not For Time)

Jan 12

2012-01-11T19:30:00.000-08:00

Strength

1-1-1-1-1-1-1

Push Jerk

On the Min. Every Min. for 12min

2 Power Clean

5 Push Up

Jan 11

2012-01-11T09:16:00.001-08:00

For Time:

1000m Row

50 Wall Ball (20#/14#)

30 Box Jump (20#/24#)

Jan 10

2012-01-09T19:50:00.001-08:00

Skill Work

Skin The Cat

MetCon

12min AMRAP

15 SDHP (95#/65#)

15 Toes To Bar

Jan 9

2012-01-08T18:49:00.000-08:00

Mikko Salo doing a few sets of Push Press @ 255x3

Strength

1-1-1-1-1-1-1

Push Press

MetCon

2 Rounds of:

1 Min Max Cal. Row

2 Min Max Burpees
3 Min Rest

Jan 6

2012-01-05T19:02:00.000-08:00

5 Rounds of:

Max Rep Ring Dip

10-15 GHD Sit up

1 Long Shuttle Run

(Not for Time)

Jan 5

2012-01-04T17:53:00.000-08:00

Strength

3 x Max Handstand Hold

MetCon

15min AMRAP

6 Deadlift (155/105)

9 Hand Release Push Up

12 Box Jump (24"/20")

EST Ladies Happy Hour

2012-01-04T11:14:00.000-08:00

Ava is gathering the EST ladies together for Happy Hour!

When: Friday Jan. 20th 6:30pm (post 6pm CF Class)

Where: Anejo

Who: Ladies only!

Workout clothing is OK and encouraged :)

Jan 4

2012-01-04T09:46:00.000-08:00

Strength

3-3-3-3-3

Back Squat (2-3-0-1)

MetCon

400m Run

25 KB Swing (1.5/1)

75 Grasshopper

25 KB Swing

Jan 3

2012-01-02T14:21:00.000-08:00

What an awesome Dec. Let's keep it up as we start the new year!

"Fran"

21-15-9

Thrusters

Pull Ups

(95#/65#)

Dec 30

2011-12-29T17:27:00.000-08:00

Loren competing at the ACO.

Strength

Superset:

3-3-3-3-3 Deadlift

5 x Max Handstand Push Up

EST will be closed Monday 1/2/12.
Expect something fun to start up the new year on Tuesday!

Dec 29

2011-12-28T16:48:00.000-08:00

Strength

3-3-3-3-3

Back Squat

MetCon

For Time:

800m Run

42 Jumping Lunges

21 Ring Dips

600m Run

30 Jumping Lunges

15 Ring Dips

400m Run

18 Jumping Lunges

9 Ring Dips

Dec 28

2011-12-27T17:11:00.000-08:00

Skill Work

Heavy Single

Split Jerk

MetCon

10min AMRAP:

10 KB Swings (1/1.5)

10 Toes To Bar

10 Box Jump (20"/24")

Dec 27

2011-12-27T06:20:00.000-08:00

Strength

2 x 10 Wall Climb

4 x Max Handstand Hold

MetCon

12min AMRAP

5 Power Clean

10 Front Squat

15 Pull Up

(115#/75#)

Dec 23

2011-12-22T16:42:00.000-08:00

Today is Open Gym. Come in anytime between 9am and 3pm. Work on weaknesses (double unders) and/or any skills/WODs (benchmarks) you have been wanting to do.

Suggested WOD

Find your 1 Rep Max Deadlift

EST will be Closed Sat-Mon. Normal schedule will resume on Tuesday.

Dec. 22

2011-12-22T09:29:00.000-08:00

Holiday Schedule

Open Friday 9am-3pm (Open Gym with a suggested WOD)

Closed Saturday - Monday

We will be back to a regular schedule on Tuesday

WOD

10 Front Squat (225/155)

100 Push Press (75/55)

1000m Run

Dec 21

2011-12-20T18:16:00.000-08:00

Strength

Heavy Single

Power Clean

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135/95)

Ring Dip

Dec 20

2011-12-19T16:31:00.000-08:00

"Josh"

21 OHS

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up

"Mini Josh"

21 OHS

30 Pull Up

15 OHS

20 Pull Up

9 OHS

10 Pull Up

(95/65)

Dec 19

2011-12-19T09:23:00.000-08:00

"Diane"

21-15-9

Deadlift (225#/155#)

Handstand Push Up

P-A-R-T-Y

2011-12-15T13:04:00.000-08:00

Christmas Get Together!

When: Today (11/16) @ 6PM

Where: Elite Sports Training CrossFit Box

Who: Anyone and Everyone

Bring anything and/or anyone. Food, drinks, neighbors, pets, etc. all is welcome and appreciated. See you then!

WOD
"12 Days of Christmas"

Alternate WOD
4 x 500m Row (3 min rest)

Dec 15

2011-12-15T07:43:00.001-08:00

Strength

On the min. every min. for 10 min.

2 Deadlift @ 75% of 1RM

MetCon

3 Rounds of:

10 Power Snatch

20 Box Jumps

Dec 14

2011-12-13T19:56:00.000-08:00

WOD

15-13-11-9-7-5-3

Pull Up

Push Press (95/65)

then,

3 x 10-15 Back Ext.

Dec 13

2011-12-12T18:14:00.000-08:00

Strength

3-3-3-3-3

Front Squat

MetCon

50-40-30-20-10

Goblet Lunge (1.5/1)

Sit Up

Dec 12

2011-12-11T19:18:00.001-08:00

Rich Froning doing 225# Grace

Skill Work

Skin the Cat

Then,

"Grace"

30 Clean and Jerks

(135#/95#)

Dec 9

2011-12-08T18:36:00.001-08:00

Strength

5 x Max Handstand Push Up

5 x Max Height Box Jump

5 x 10-12 GHD Sit Up

EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Dec 8

2011-12-07T19:40:00.001-08:00

MetCon

15 Min AMRAP

9 Deadlift

7 Hang Power Clean

5 Front Squat

3 Push Jerk

(95/65)

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Dec 7

2011-12-06T18:29:00.001-08:00

WOD Demo

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Come join us for some food, drinks, good company, inappropriate comments, all sorts of shinanigans, and whatever else we decide to conjure up by then. Come by for EST's first Christmas party! We have worked hard, so let's get some playtime in. Will see you then!!

Strength

3 x Max L-Sit

MetCon

For Time:

50 Pull Ups

50 Burpees

Dec 6

2011-12-05T07:29:00.001-08:00

I will be stealing from a post that our friend Freddy had up on his blog, just gonna put it in my own words to clean up the language a little :)

COMMITMENT

We are now heading into the season for lounging around on the couch near a fire and watching t.v. This is fine and all but don't let this divert you from your health. Avoid the comfort foods and stick with your training. Spending your free time kicking back is great, but don't do what we see time after time and allow yourself to avoid the gym with the idea that new years resolutions are coming up and you will kick in back in full force when the time comes.

I am not talking about hard core dedication either, (though if this is you, more power to you). Ken and I have told everyone in this gym that if you can get here at least 3 times a week you can make improvements in your health, strength, sport, and life itself.

Now let's look at 3 times a week. That is 3 hours. 168 hours a week. Take out work...40 hrs for most, and now sleep....40-50 hrs hopefully. That leaves 78 hrs to train....to train for 3 hours. I understand that many of you have other obligations and things that will come up. Here's to that, I challenge you to add up the time spent watching t.v., sitting at the computer, checking facebook. You will be stunned at the amount of time you will dedicate to those things yet struggle to set aside 3 hours of your week to improve your lifestyle.

Last thing we ask of you is that you work hard for those 3 hours.

Let's keep up the hard work everyone!!

Strength

2-2-2-2-2

Press

MetCon

For Time:

21 OHS (95/65)

32 KB Swing (1.5p/1p)

15 OHS

24 KB Swing

9 OHS

16 KB Swing

Dec 5

2011-12-04T20:30:00.001-08:00

Strength

2-2-2-2-2

Back Squat

MetCon

10 min AMRAP

3 Power Snatch

9 Toes To Bar

Dec 2

2011-12-01T20:10:00.001-08:00

Strength

Heavy Single

Bench Press

WOD

On the min. Every min. for 10 min.

2 Cleans

4 Grasshoppers

Dec 1

2011-11-30T18:46:00.001-08:00

Strength

3 x Max Handstand Holds

MetCon

4 Rounds of:

500m Row

400m Run

(3 min Rest)

Robb Wolf and Prof. Cordain taking on the US News (about the Paleo Diet) HERE

Nov 30

2011-11-29T18:08:00.001-08:00

Strength

Heavy Single (No PR)

Deadlift

MetCon

5 Rounds of:

10 Burpee Box Jump

10 Sumo Deadlift Highpull

10 Thruster

1 Min Rest
(95#/65#)

Nov 29

2011-11-28T17:09:00.001-08:00

Happy 30th Birthday to Charles!

"Dirty Thirty"

For Time:

30 Box Jump

30 Jumping Pull up

30 KB Swing

30 Lunge

30 Knees to Elbows

30 Push Press 45#

30 Superman

30 Wall Ball

30 Burpee

30 Double Under

Nov 28

2011-11-27T18:02:00.001-08:00

Chase still making to the gym even with a broken wrist. Beast!

Strength

On the Min. Every Min. For 12 Min.

Back Squat @ 80-85% of 1RM

MetCon

21-15-9

Pull Up

Ring Dip

Superman (1sec hold at the top)

Rest Day!

2011-11-23T15:29:00.001-08:00

Have a Happy Thanksgiving!!!

We will be closed Thur. and Fri. (11/24-11/25) and will be open Sat. for our Free Community Workout at 9am. See you then!

Nov 23

2011-11-22T18:52:00.001-08:00

Strength

3 x Max L-Sit Hold

MetCon

10 Rounds of:

10 KB Swings (1.5/1)

5 Burpee Broad Jumps (5'/4')

Nov 22

2011-11-21T18:11:00.001-08:00

Skill Work

5x20 Unbroken Double Unders

MetCon

15-13-1`-9-7-5-3

Push Press (95/65)

3-5-7-9-11-13-15

Deadlift (225/155)

Nov 21

2011-11-20T17:45:00.001-08:00

Ken C. at last years ACO

"Angie"

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

"1/2 Angie"

For Time:

50 Pull ups

50 Push ups

50 Sit ups

50 Air Squat

Couple funny things :)

Congress says pizza is a vegetable (HERE)

Eu bans claim that water can prevent dehydration (HERE)

Nov 18

2011-11-17T17:00:00.000-08:00

5 Sets of:

3 Front Squat

3 Rope Climb

3-5min Rest Between Sets

Post Load for the Fronts Squat

Nov 17

2011-11-16T19:01:00.001-08:00

214kg = 470lbs

WOD

2K Row

2 min Rest

2 min Max Rep Burpee

Post Row time and number of Burpees

Nov 16

2011-11-15T19:34:00.001-08:00

Old School L-Sit

Strength

3-3-3-3-3

Press

MetCon

15min AMRAP

10 KB Swing

10 Toes to Bar

10 Box Jump

Nov 15

2011-11-14T17:35:00.001-08:00

Paleo Pyramid

What have you been eating? Write down and/or post what food you eat this week (preferably post).

Skill Work
Hang Power Snatch

MetCon
For Time:

21 Overhead Squats (95/65)

21 Push-up (hand release)

150 yd Shuttle Run

15 Overhead Squats

15 Push-up (hand release)

100 yd Shuttle Run

9 Overhead Squats

9 Push-up (hand release)

50 yd Shuttle Run

Eg. Here is what I ate yesterday (11/14):

Frozen Fruit / Whole Milk / Whey Protein Smoothie

3 eggs w/ pico de gallo

6 Slices of Turkey Deli Meat

Whole apple w/ Almond Butter

Coconut Water

Fillet w/ bacon

Asparagus w/ Olive Oil

Glass of Whole Milk

Magnesium Citrate w/ water

Nov 14

2011-11-13T18:22:00.001-08:00

Most important MWOD ever! Using good positions (posture) during the day.

Benchmark Monday!!

Jackie

For Time:

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Track your workouts....HERE.

Nov 11

2011-11-10T19:27:00.001-08:00

Happy Veterans Day

5 Max Distance Broad Jumps

then,

3-3-3-3-3

Deadlift

Nov 10

2011-11-09T19:03:00.000-08:00

Happy Birthday Marines

5 Rounds of:

7 Thruster (115/80)

10 Burpee

11 Pull Ups

Rep scheme = 11/10/75

3 x 15 GHD Sit ups

Why Grains are Killing You (HERE)

Nov 9

2011-11-08T17:00:00.000-08:00

Happy 31st Birthday to Loren!

"Lorens B-Day WOD"

3 Rounds of:

10 Bodyweight Power Cleans

31 Double Unders

10 Ring Dips

31 Double Unders

310m Run

Nov 8

2011-11-07T19:46:00.000-08:00

Foam rolling will help your recovery process. Buy one!!

Some reasons why injuries could occur:

1. Incorrect Form

2. Previous injuries that weren't dealt with properly.

3. Compensation for a injury or previous injury.

4. Poor flexibility and/or mobility.

5. Being under recovered.

Injury prevention should now be pretty obvious. Take care of your body and listen to your coaches.

Strength

Heavy Single (not a PR)

Back Squat

MetCon

12min AMRAP

9 Box Jump

12 KB Swing

15 Wall Ball

Check out Ken C. and Candice Ruiz's times on today's new Hero WOD on the MainSite (HERE)

Nov 7

2011-11-06T17:52:00.000-08:00

Strength

3x Max Pull Up Holds

MetCon

For Time:

200m Run

20 Push Press

200m Run

15 Push Press

200m Run

10 Push Press

200m Run

5 Push Press

(135/95)

Nov. 4

2011-11-03T18:38:00.000-07:00

Comparing a Long Distance Runner and a Sprinter.

Which body type would you like to have?

5 Sets of:

3 Bench Press

250m Row

Full recovery between sets.

Post Load and Time for each set.

Nov. 3

2011-11-02T17:00:00.000-07:00

Take advantage of EST's new referrals program. For every new sign up that you refer you get 50% off your follow month tuition. Let's spread our healthy lifestyle in the Mid-Cities and save you some money for the holidays! Contact CMLofland@gmail.com if you have any further questions.

Strength

Heavy Single

Power Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpees

Nov. 2

2011-11-01T17:00:00.000-07:00

Chris L. 5x1 OHS from CrossFit EST on Vimeo.

Skill Work

Kipping Pull Up

MetCon

21-18-15-12-9-6-3

Front Squat (155/105)

Grasshoppers

Nov.1

2011-10-31T17:00:00.000-07:00

We hear about Calcium all of the time but the closely related Magnesium gets overlooked. Magnesium plays roles in blood clotting, energy production, muscle contraction, and nerve transmission. A deficiency appears to play roles in nasty things like insulin resistance, cardiovascular disease, chronic fatigue/fibromyalgia, and high blood pressure.

Most diets have a relatively high calcium intake but a severely low magnesium intake. (partially due to modern diets reliance on dairy and grains that have displaced fruits and vegetables)

Magnesium is a cofactor in bone formation and increases calcium absorption. So don't focus so much on calcium for stronger bones! Focus more on weight bearing exercise, vitamin D and magnesium to keep bones strong.

Where can you get magnesium?
Fruits and Veggies. (dark green vegetables)
Supplement (magnesium citrate mixed in water)

Strength

2-2-2-2-2

Push Press

MetCon

3 Rounds of:

12 Overhead Lunges (95/65)

21 Ring Dips

400m Run

Oct. 31

2011-10-30T18:57:00.000-07:00

7 Rounds:
3 Handstand Push Up

6 Deadlift (225/155)
9 Pull Ups
12 Box Jumps (20")

Happy Halloween!

No 6pm class today.

Ken has kids people!

Oct 28

2011-10-27T19:04:00.000-07:00

Chris Speallers quest for 100 consecutive pull ups. Here are the highlights:
Attempt 1 starts at the beginning (watch 1:40-2:10),
Attempt 2 starts at 10:05 (watch 11:25-12:45),
Attempts 3 starts at 15:30 (watch 16:50-17:15),
Final Attempt 19:40 (watch 21:00-21:20) Enjoy!

Today's Workout

For Time:

50 Pull ups

50 Burpees

Oct 27

2011-10-26T19:23:00.000-07:00

Happy Anniversary to Mark and Carol!!

Today's Workout

5 Sets of:

5 Wall Climbs

40 ft. Truck Push

Oct 26

2011-10-25T18:18:00.000-07:00

Xena modeling our new T-shirts. Stop by and pick yours up!

"Christine"

3 Rounds of:

500m Row

12 Bodyweight Deadlifts

21 Box Jumps at 20"

Email me to reserve a spot: CMLofland@gmail.com

Oct 25

2011-10-24T18:23:00.000-07:00

Congrats to Giovanni for winning gold at the Fort Worth Open with Master Simon coaching him.

Make sure to ask about our Tae Kwon Do program.

Strength

2-2-2-2-2

Snatch Pull

MetCon

3 Rounds of:

10 Overhead Squat (115/80)

200m Run

Oct 24

2011-10-23T18:00:00.000-07:00

Candice Ruiz does Camille. 37 reps. from CrossFit EST on Vimeo.

Today we chat about rest days. Your rest days are recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or any movement for that matter. Sometimes the soreness will last a few days or more. This is okay, your body will recover faster as it becomes more fit.

Things to incorporate into your rest days:

Sleep! Your body repairs it self at night. Make sure you are getting at least 8 hours of sleep to maximize recovery and performance.

Hydrate! Drink a lot of water. Water will help flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down. Try to take in 0.5 ounces of water per pound of body weight. 200lbs = 100oz.

Stretch and Roll Out! This will help keep blood and nutrients flowing to the muscles which will help them recover.

Strength

Heavy Single

Front Squat

MetCon

7 Rounds of:

3 Clean and Jerk (135/95)

2 Rounds of Cindy

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats

Oct 21

2011-10-21T05:22:00.000-07:00

1-1-1-1-1-1-1

Power Clean

5 x Max Distance Broad Jump

Oct 20

2011-10-19T19:32:00.000-07:00

Ava and Lindsey knocking out some GHD sit ups.

2 Rounds of:
200m Run
20 Toes to Bar
200m Run
20 KB Swing
200m Run
20 Burpees
200m Run
40 Squats