Sep 13, 2012
“Strength is the most general adaptation. It is acquired most effectively through exercises that produce the most force against external resistance, and as such is always best trained with five or six basic exercises. The same exercises that are correct for weak football players and lifters are correct for weak volleyball and baseball players, because the best way to get strong will always be the same. Strength is NOT specific, and cannot effectively be acquired through exercises that mimic sports-specific movements, because these movements lack the potential to produce as much force as general barbell exercises, and therefore lack the capacity to make weak athletes as strong as barbell training. There are tens of thousands of Physical Therapists that do not understand this simple fact, and many of them have written books. Thus, your confusion.” – Mark Rippetoe
Jul 6, 2012
Complete 100 Burpees for time.
Surely you saw this one coming. As a matter of fact, I bet most of you have already done this without prompting, right? Get on it already, all of you should should easily trump your time from May.
Luckily Cartagena does not wake up until 8am, so there won’t be many people out while I do my burpees outside our apartment in Bolivar Square.
Jun 29, 2012
Please note, the time for our tomorrow’s workout (Saturday) has changed! For safety concerns due to the current heatwave, we are shifting from 10am to 9am. This should make a big difference (the heat index should be in the 80 vice high 90’s).
We are meeting at 0900 at Forest Hills park, come join us for this free community workout!
Skill: Kettlebell Swing
Work: In teams of three, accumulate as many kettlebell swings as possible in 12 minutes. Only one person may swing the kettlebell at a time. In order to rotate, one of the resting team members must complete a series of shuttle sprints.
Score is total number of kettlebell swings.
Core: Plank Holds & L-Sits
http://youtu.be/tVEReOq5Jgs
Jun 28, 2012
Free park workout this Saturday, June 30, at Forest Hills park at 10 a.m. Hope to see you there!
Today is a make-up day. Priority is to do the CrossFit LA Baseline workout if you have not done it this week. If you have, then makeup a recent workout of your choice.
Mar 6, 2012
Just in case you needed some incentive to prioritize getting a good night’s rest!
Feb 22, 2012
Mobility:
Hip opening
Strength:
Back Squat
3@70%
3@80%
3+ @90%
Work:
5 rounds for time:
- 10 (ring) dips
- 12 DB squats
Post max set for strength and weights/time for work to comments.
Mobilize those hips
[youtube http://www.youtube.com/watch?v=JBHzXF-mVjY]
