WOD - SUNDAY, JULY 8TH 2012

TEAM PERV SUNDAY
"lets get creepy"

HAVE TO PARTNER UP WITH SOMEONE OF THE SAME SEX.  EACH TEAM WILL HAVE ONE BARBELL AND WEIGHT WILL BE STRIPPED AFTER COMPLETION OF EACH MOVEMENT.

1. ROW 750 METERS, WHILE PARTNER HOLDS 185/115 POUNDS IN THE FRONT RACK POSITION

2. 50 BURPEES, WHILE PARTNER HOLDS 135/95 POUNDS OVERHEAD

3. 50 THRUSTERS, 95/65 POUNDS, WHILE PARTNER HOLDS THE DIP SUPPORT POSITION

* PARTNERS MAY SWITCH DURING EACH EXERCISE, BUT REPETITIONS WILL ONLY COUNT WHILE THE OTHER PARTNER IS HOLDING THE REQUIRED POSITION. EACH PAIR OF ATHLETES MUST COMPLETE ALL THE REPETITIONS BEFORE MOVING TO THE NEXT EXERCISE.

OPEN GYM SATURDAY

  * THRUSTERS AND PULL-UPS WITH RUNNING SOUNDS BRUTAL.  ATHLETES THAT CAME OUT TODAY CRUSHED THIS WOD, IN THE BRUTAL HEAT.  DOING THESE HERO WODS PUTS THINGS IN PERSPECTIVE FOR WHAT OUR ARMED FORCED DO FOR US EVERYDAY!  GREAT JOB TODAY.




CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

WOD - FRIDAY, JULY 6TH 2012

EC!

GETTING READY FOR WALL CLIMBS!

* REMINDER TO THE PEOPLE THAT SHOWED INTEREST IN COMPETING WE WOULD LIKE A LIST OF 7-10 OF YOUR WORST MOVEMENTS SO WE CAN COMPILE AND HELP YOU GUYS IMPROVE TO BE THE BEST YOU CAN BE FOR NEXT YEARS EVENTS.  AGAIN WE HAVE NOT CHOSEN A TEAM THIS IS STRICTLY TO GET AN INTEREST ON WHO WANTS TO COMPETE.

** THIS SATURDAY WE WILL BE MEETING AT ILLINOIS BEACH AROUND 1PM.  COME  READY TO ROCK OUT WITH THE COOLEST PEOPLE AROUND!

WARM-UP
1 MIN DOUBLE UNDERS
10 DEAD-LIFTS
10 THRUSTERS
DYNAMIC STRETCHES


STRENGTH
3X10 @80% OF YOUR 10RM DEADLIFT
(AKA MELISSA'S FAVORITE CAUSE ITS HER BIRTHDAY)
- 1 SET EVERY 3 MIN.

WOD
"DANIEL"
50 PULLUPS
400M RUN
21 THRUSTERS (95/65)
800M RUN
21 THRUSTERS
400M RUN
50 PULLUPS

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

RESULTS FROM 7/5/12

WOD - THURSDAY, JULY 5TH 2012

* HOPE EVERYONE HAD A AWESOME 4TH.  NOW LETS GET BACK ON TRACK TOMORROW.

** REMINDER SATURDAY WE WILL BE MEETING AT ILLINOIS BEACH.  IT WOULD BE COOL TO GET EVERYONE OUT THERE FOR SOME ADULT COCKTAILS, GOOD FOOD, AND SOME BEACH FUN.

*** ANOTHER REMINDER THE FARM SHARE WILL BE IN THE HOUSE TOMORROW AFTER 11:30.

**** IF YOU ARE A FEMALE AND WOULD LIKE TO COMPETE FOR A SHOT TO GO TO NEXT YEARS REGIONALS/GAMES PLEASE SEE MIKE OR MOLLY ASAP.

***** HEY GUYS, LONG BEACH PATCH IS RUNNING A POLL TO DETERMINE WHO IS THE BEST GYM IN LONG BEACH.  WE APPRECIATE YOUR SUPPORT.  PLEASE CLICK THIS LINK, WRITE SOMETHING AWESOME ABOUT US (IF YOU THINK WE'RE AWESOME), AND THEN REMEMBER TO VOTE ON JULY 9TH.  WE WILL REMIND YOU ON JULY 9TH.  YOUR FRIENDS AND FAMILY CAN ALSO VOTE ON THE 9TH, RIGHT NOW WE JUST NEED ENOUGH PEOPLE TO MAKE A CASE TO GET US NOMINATED!

http://longbeach.patch.com/articles/readers-choice-nominate-the-best-gym-8f092244#comment_3823676



WARM-UP
400M RUN
25 WEIGHTED ABMAT SITUPS
1 MIN PLANK HOLD
3 WALL CLIMBS
DYNAMIC STRETCHES


STRENGTH
FRONT SQUATS 5X5 @ 83% OF YOUR 1RM

WOD
AMRAP 15 MIN 
5 WALL CLIMBS
10 T2B
15 BOX JUMPS (24/20)

HAPPY 4TH OF JULY - GYM CLOSED

* AWESOME EFFORT TO THOSE WHO CAME AND SMASHED THE BEACH WOD ON THIS NICE DAY!

** WEIGH-INS WILL BE HELD TOMORROW AT 9AM SHARP. IF YOU ARRIVE AFTER 9 YOU WILL NOT BE PERMITTED TO WEIGH-IN.

*** THIS IS CALLING ALL FEMALE KOB ATHLETES.  WE ARE LOOKING FOR FEMALES THAT WANT TO GET SERIOUS AND MAKE A LEGIT SHOT AT A RUN TO REGIONALS/GAMES NEXT YEAR.  IF THIS SOUNDS LIKE YOU SEE MIKE OR MOLLY AT THE GYM.

**** HAPPY 4TH OF JULY EVERYONE.  HAVE A SAFE HOLIDAY AND WE WILL SEE ALL OF YOU GUYS ON THURSDAY!


AT HOME WOD
1 MILE RUN
THEN:
5 ROUNDS
15 AIR SQUATS
15 PUSHUPS
15 SITUPS
THEN:
1 MILE RUN

WOD - TUESDAY, JULY 3RD 2012

MONTHLY PR!

GROUP DOING THE OHS!

CARY DOING SOME HSPU!

* EVERYONE MEET ON THE BEACH AT WYOMING AVE.  IF YOU HAVE BEACH PASSES PLEASE BRING THEM IF YOU ARE COMING TO THE 9:30AM AND THE 5:00PM CLASS.  WE WILL ONLY HAVE 2-3 EXTRA PASSES.

**  NICE JOB ON THE BACK SQUAT PR'S.  SOME HUGE NUMBERS PUT UP SO HAPPY WITH THE PROGRESS.

*** THERE WILL BE NO CLASS ON JULY 4TH.  WE WILL BE POSTING A AT HOME/WOD YOU CAN DO ON YOUR OWN.

WOD

3 ROUNDS FOR TIME

400M RUN (ON THE SOFT SAND TO NEW HAMPSHIRE AVE)

25M BEAR CRAWL

25M BURPEE BROAD JUMP

25M BEAR CRAWL

25M BURPEE BROAD JUMP

25M BEAR CRAWL

25M BURPEE BROAD JUMP

RESULTS FROM 7/2/12

WOD - MONDAY, JULY 2ND 2012

* GREAT WEEK BY ALL!  WE KNOW ITS HOT OUT AND ITS REAL EASY TO GET OFF TRACK ESPECIALLY IN THIS GREAT TOWN.  GET INTO THE GYM, KEEP UP WITH YOUR NUTRITION, STAY HYDRATED AND RESULTS WILL SHOW!

** ALL TUESDAYS CLASSES WILL BE ON THE BEACH.  COME READY TO ROCK AND ROLL WITH WATER.

*** GREAT TEAM NAMES AGAIN THIS WEEK ON PERV SUNDAY!


WARM-UP
10 BACK SQUATS
10 OHS
10 PUSH PRESS
25 WEIGHTED ABMAT SITUPS (45/25)


STRENGTH - (12 MIN)
1-1-1-1-1 - BACK SQUAT

WOD
25 OHS (115/65)
20 GRASSHOPPERS (RIGHT/LEFT=1)
15 PUSH PRESS (115/65)
400M RUN
15 PUSH PRESS
20 GRASSHOPPERS
25 OHS

RESULTS FROM PERV SUNDAY!