Sunday, August 10, 2014

Monday/Tuesday homework

Time for a little testing! Many of you have been on various strength and aerobic programs, so over the next few weeks many of the homework assignments will be to get an idea of how things are progressing!
For Monday or Tuesday, your homework will be....
Row 2000m for time
The 2k piece on the erg is a common test. It's a great measure of strength, aerobic conditioning, and mental toughness! Make sure you warm up well, and include in your warmup some rowing sprints. Set the rowing machine monitor up to count down the 2k so we get an accurate time, and send me the results! If you know how to pull up the history on the rower, let me know your 4 500m splits too (if you don't know how to find that on the monitor, don't worry about it - I'll show everyone when we meet next).

Friday, August 8, 2014

Saturday, Aug 9

This Saturday, we'll meet at the Redwood City gym for a workout that's a take on a recent Invictus wod - should be fun! For those that want to do the 9:00 class, use our wod as a warmup. Alternatively you can work on an aspect if your oly lifting since the class wod is a long, aerobic one!

Sunday, April 6, 2014

Monday April 7 Homework

do the following:
3 rounds:
MAX set C2B pullups (any style)
rest 1 minute
followed immediately by
followed immediately by
3 rounds
MAX set strict pullups
rest 1 minute


Sunday, March 23, 2014

Monday homework

Your homework for Monday is a modified hero wod:

Strict Daniel:
25 strict pull-ups
Run 300
21 strict shoulder press (85/45)
ROW 800
21 shoulder press
Run 300
25 strict pull-ups

Scale the pull-ups with bands, NOT kipping! Try to find a scale that allows you to do around 10 pull-ups in the first round. Scale the shoulder press so you can accomplish the 21 in 2 sets max, for the first round.

Sunday, March 9, 2014

Monday Homework

First, apologies for not updating the blog more often - things have been so scatter shot for all our members with the Open workouts to plan around that there have been few general posts to make!

Time for some snatching! First, Make sure you get the class workout done! As a reminder, the regular NorCal class programming will always form the base of the comp club workouts. Everything else, the individual homework of squat programs, gymnastic programs, mobility, etc. is meant to fill in the gaps for each of you. But at the end of the day, you should all be good, general, crossfitters! And that's what the class programming achieves, so please make sure you're doing it!
For tomorrow, please handle your individual homework plus the following NCLab workout from a week ago:
30 Snatches 135/95
30 Snatches 165/110
10 Snatches 210/140
Obviously scale accordingly, but make sure you add weight throughout.

Thursday, February 20, 2014

Friday workout

For tomorrow, lets do some strengthy stuff....
10 minute EMOM max pullups
rest 5 minutes
10 minute EMOM max ring dips'll get pretty ugly towards the end (just a couple at a time...)
For Saturday, we'll meet at San Jose at 9:00, please come and do the 8:00 class - afterwards we'll do a second workout (and maybe a third....hehehe (evil laugh inserted here...)).

Wednesday, February 19, 2014


Ok guys...time for a little longer metcon workout! For Thursday, lets do the NCLabs workout from today (that Miranda called Dre Day), a 20 minute workout in total:
NCLab. Week 23. Wednesday.

10 Min EMOM
10 Burpee Box Jump Overs 24/20
Don’t drop your number unless you literally can’t get 10 in the min (not can’t get 10 in 45 seconds)

5 DB Deadlift 45s/30s
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
Rest 1 Min