WOD - MONDAY, JUNE 11TH 2012

* PERV SUNDAY IS AWESOME ENOUGH SAID!

TEAM SANDYASS CRACKS TAKING HOME THE SUNDAY TITLE!

** TOMORROW WE START OUR NEW 5X3 SQUAT CYCLE AND WILL BE FINDING OUR 3RM.  EVERYONE COME OUT AND GET YOUR 3RM WEIGHT!  WE WILL ALSO BE FRONT SQUATTING ON THURSDAY WHERE WE WILL FIND OUR 1RM.

*** I READ THIS AWESOME RANT THE OTHER DAY AND MOTIVATED THE HELL OUT OF ME.

“An athlete needs a coach to provide instruction, give
guidance and feedback,” he said, “but then it’s up to the
athlete to execute.”
Your physical strength is ultimately limited by your mental strength.
It’s a new week. Pick one fear, one weakness and own it this week. Focus on that element solely and create a path of destruction that leads to being a step closer to your ultimate goal.
We’ve all been to that place where we can’t run any faster, we can’t pick up the barbell. WRONG. We choose to not run faster, we choose to not pick up the barbell. You always have a choice. Eat or be eaten. Kill or be killed.
“I drove by the fork in the road and went straight” - Jay-Z
It’s a new week. Get hungry for success. You know what the bear does when he’s hungry? He EATS!“

WARM-UP
200M RUN
20 WEIGHTED ABMAT SITUP(45/25)
10 POWER SNATCHES
10 THRUSTERS

STRENGTH
15 MIN TO FIND 3RM BACK SQUAT

WOD
"HOPE”
THREE ROUNDS OF
BURPEES
POWER SNATCH (75/55)
BOX JUMPS (24/20)
THRUSTERS (75/55)
C2B PULLUPS

*****"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.******

RESULTS FROM 6/10/12

- DIDNT CATCH THIS THE OTHER DAY HERE IT IS 100 BURPEE PULLUPS IN A DRESS!

WOD - SUNDAY, JUNE 10TH 2012

*  JUNE 10TH IS MOLLYS BIRTHDAY SO HAPPY 27TH BIRTHDAY TO MY LOVELY WIFE MOLLY. WE ALL LOVE YOU VERY MUCH AND HOPE YOU HAVE A GREAT DAY.

** CROSSFIT FOR HOPE WILL BE THE WOD WE ARE DOING ON MONDAY.  THIS WORKOUT IS FOR A GREAT CAUSE, SO COME ON IN AND BE READY TO HIT IT HARD.


PARTNER PERV SUNDAY

"TEAM TABATA"
8 ROUNDS - 20 SECONDS ON AND 10 SECONDS OFF.  YOU WILL DO ALL 8 ROUNDS AT 1 EXERCISE AND THEN MOVE ON.
ROW FOR CALS
AIR SQUATS
PUSHUPS
MEDBALL CLEANS
DOUBLE UNDERS
10 METER SPRINTS

* SCORE WILL BE TOTAL TEAM REPS AT THE END OF THE WOD.

- JUST FOR THE RECORD THE BEST TEAM NAME HAS BEEN TEAM BUTT JUICE SMOOTHIE LETS TRY TO BEAT THAT TOMORROW.

WOD - SATURDAY, JUNE 9TH 2012

* GREAT JOB ON HERO WOD HANSEN TODAY.  DEF A TOUGH WORKOUT BUT AWESOME JOB DIGGING DIP AND GOING ALL OUT ON THAT!

THE 6AM MACHINES! I CANT SAY ENOUGH ABOUT THESE BREED OF PEOPLE.  WAKE UP EARLY AND BUST THEIR ASSES AT 6AM IS TRULY UNREAL.  WE ARE THRILLED W/ THE DEDICATION YOU GUYS BRING EVERYDAY.

OPEN GYM SATURDAY SCHEDULE
8-9 - ELEMENTS 3
9-10 - OPEN GYM 1
10-11 - OPEN GYM 2
11-12 - OPEN GYM 3

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!

RESULTS FROM 6/8/12

KIDS, DON'T GAMBLE... SPECIAL THANKS TO ROSE AND EYE FOR THE DRESS DONATION.  SPECIAL THANKS TO ALEXANDER VIETMEIER FOR THE EDITING!

WOD - FRIDAY, JUNE 8TH 2012

* SOME AWESOME STATS FOR THOSE WHO STAYED LOYAL TO THE 20RM BACK SQUAT.  CHECK OUT SOME OF THESE RESULTS

** JACKIE WAS A KILLER.  THIS IS A GREAT WOD THAT SHOWS YOU IF YOU BLOW OUT THAT ROWER EARLY ON YOUR LATER MOVEMENTS WILL STRUGGLE.  THOSE WHO WERE ABLE TO PACE THE ROW WERE ABLE TO CRUSH THE THRUSTERS AND HAMMER TIME THE PULLUPS.  GREAT JOB TODAY EVERYONE!

*** THE WEEK OF AUGUST 27TH-31ST WE WILL BE HAVING A INTER-GYM COMPETITION WITH BOTH RX'D AND SCALED DIVISIONS.  WE WOULD LOVE TO HAVE EVERYONE SIGN UP AND COMPETE IN THIS FUN EVENT!

WARM-UP

1 MIN DOUBLE UNDERS

10 DEADLIFTS

DYNAMIC STRETCHES

STRENGTH

EMOM FOR 7 MIN

3 DEADLIFTS (315/185)

WOD

"HANSEN"

5 ROUNDS

30 KB SWINGS (2/1.5)

30 BURPEES

30 ABMAT SITUPS

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

RESULTS FROM 6/7/12

WOD - THURSDAY, JUNE 7TH 2012

* COME IN AND GET INTENSE TOMORROW.  LAST DAY OF 20RM BACK SQUAT, FOLLOWED BY JACKIE WILL MAKE FOR SOME NICE FEELING LEGS.

**SATURDAY OPEN GYM WILL NOW HAVE A SIGN IN! YOU MUST SIGN UP FOR EITHER A 9AM, 10AM, OR 11AM TIME (1 HOUR TIME SLOTS ONLY!)...THIS IS DUE TO SUCH A BIG SHOWING LAST WEEKEND!!

** SO GYMNASTICS CLASS WAS A GREAT SUCCESS TONIGHT.  SOME HANDSTAND WALKING PROGRESSIONS AND AERIAL MOVES MADE FOR A INTERESTING CLASS.  WE WILL NOW HAVE WEDNESDAY NIGHT AT 7PM GYMNASTICS CLASS.  THIS IS A EXCELLENT WAY TO HELP YOUR CORE STABILITY AS WELL AS YOUR OVERALL BALANCE AND CROSSFIT MOVEMENTS.  HERE IS YOUR GYMNASTICS COACH HITTING A 325# PR ON HR DEADLIFT!

GINNY TAKES A FRESH ONE TO THE SHINS!

JP DOMINATING!

SOME OF THE LADIES HANGIN OUT BEFORE CLASS, LIA AND DAWN COMPARING HANDS.

STEVE AND HIS GF STRIKER.

WARM-UP
- 20 THRUSTERS
- 10 KIPS
- DYNAMIC STRETCHING


STRENGTH (10MIN CAP)

LAST DAY OF 20RM BACK SQUAT

ADD 5# FROM LAST SESSION!

WOD

"JACKIE" (PR BOARD WORTHY)

1,000M ROW

50 THRUSTERS (45LB BAR FOR EVERYONE)

30 PULLUPS

WANT SOME EXTRA WORK
- 3X10 GHD SITUPS

RESULTS FROM 6/6/11

WOD - WEDNESDAY, JUNE 6TH 2012

* GYMNASTICS CLASS TOMORROW NIGHT AT 7PM GONNA BE A GOOD ONE!

** GREAT JOB TO ALL ON THE 3 POSITION CLEANS.  YOU GUYS ARE STARTING TO RIP SOME WEIGHT AND REALLY LOOK AWESOME WITH YOUR FORM.  VERY PROUD OF ALL OF YOU GUYS.

*** THE NUTRITION CHALLENGE IS ON.  WANT TO SEE THE BIGGEST RESULTS WHETHER YOUR IN THE CHALLENGE OR NOT?  ELIMINATE THE SUGAR, ELIMINATE THE ALCOHOL AND HAVE WATER WITH YOU ALL DAY.  MY FRIEND BOBBY MAC AND I MADE A BET LAST MONTH THAT HE COULDN'T DRINK FOR 30 DAYS.  HE WON THE BET AND NOW I HAVE TO DO 100 BURPEE PULL-UPS IN A DRESS BUT THATS BESIDES THE POINT.  HE LOST 12# IN A MONTH, WORKED OUT AT KOB 4X A WEEK AND DIDNT CHANGE ANYTHING ELSE IN HIS DIET.  MORE NUTRITION TIPS WILL FOLLOW!


ENDURANCE
800M RUN (NEW YORK AVE)
REST 3 MIN
600M RUN (PENNSYLVANIA AVE)
REST 3 MIN
400M RUN (ARIZONA AVE)

* SCORE = TOTAL TIME

WOD
4 ROUNDS
20 BOX JUMPS (GAMES STANDARD)
200M FARMERS WALK (35/25# PLATES IN EACH HAND)

- FAST FORWARD TO THE 9:30 MARK TO CHECK OUT THE GAMES STANDARD BOX JUMP.

RESULTS FROM 6/5/12

WOD - TUESDAY, JUNE 5TH 2012

- I WANT TO THANK ALL OF YOU SO MUCH FOR THE SUPPORT TO MY FAMILY AND I.  IN THE SHORT TIME OF KNOWING EVERYONE, THE GIFTS AND LOVE FROM YOU ALL IS AMAZING AND TRULY SHOWS WHAT A GREAT GROUP OF PEOPLE WE GET TO WORKOUT/HANG OUT WITH EVERYDAY.  THANKS AGAIN.

THE  LETTER BELOW IS FROM MY PARENTS
" WE WANT TO TAKE THIS OPPORTUNITY TO THANK YOU, THE CROSSFIT KING OF THE BEACH AND CROSSFIT 610 FAMILY FOR ALL OF THE LOVE YOU HAVE SHOWN AND SUPPORT YOU HAVE GIVEN TO MIKE, MOLLY, STEVE, MATT AND US.  YOUR KINDNESS WILL NEVER BE FORGOTTEN.
  WITH LOVE,
   MARY AND BRUCE ABGARIAN




STRENGTH
15 MIN TO FIND 3 POSITION CLEAN - 1 SQUAT CLEAN FROM EACH POSITION WITHOUT DROPPING THE BAR.
POSITION 1 = FROM THE FLOOR
POSITION 2 = FROM BELOW THE KNEE
POSITION 3 = MID THIGH



WOD
AMRAP 15 MIN
10 C2B PULLUPS
5 POWER CLEANS (155/105)
200M RUN

RESULTS FROM 6/4/12