WOD, 3/15/10:

First: 10 minutes to find your max power clean.

Next:  AMRAP in 12 minutes of:

5 thrusters (135/95 lbs)

7 Burpees

Many people come to CrossFit in what they, and the rest of the world, consider “good shape.”  And, for the most part, they truly are in descent shape in comparison to much of the latent American society.  Then…12 minutes of “Cindy” has them humbled, on their knees (myself included).  

Then there’s Allen Blanco…most of you know him.  He is a OG (“Original Gangsta”) of the Shoreline.  At our grand opening, he was the only person to perform “Fran” prescribed, and completed it in 5.30.  IMPRESSIVE!  Fitness and athleticism have always been important to Blanco, and he has continued to “bring it” to each and every WOD he performs at The Shoreline.

We are happy to officially announce that Blanco is now a coach at Shoreline CrossFit!  As we continue to grow, we need more trainers to coach our athletes at SCF.  We cannot be more grateful to have someone of such a top-notch caliber as Blanco.  He comes to SCF with a plethora of  knowledge in strength/fitness methods and diet.  Kelly, DP, Shlee, and I are ecstatic to have him aboard..and you should be too! 

 

 

 

 

 

 

 

WOD 3/14/10

5 rounds for time:

7 push jerk (135/95)

14 burpees

21 wall balls (20/14)

WOD, 3/13/10:

In 20 minutes as many reps as possible of:

500m Run…THEN…
1-Arm Overhead Kettlebell Squats (35/26lbs) OR 2 arm bumper plate squat (35/25) (depends on class size)

Note: “Nicole” style scoring, put the kettlebell down at any point and run 200m.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing. 
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.

IT’S ALL IN YOUR MIND!!!  WHO’S GONNA SQUAT FOR 20 MINUTES STRAIGHT?