Redondo 5k/10k Instructions:
1. Get your 310 shirt on and leave for gym.
2. 630am–Koach Kris will be that the gym. If you want to get there early and roll out/warm up, come on in. Gym will remain open for 10k runners to do the same.
3. 700am–5k Runners and friends make their way over to CROWN PLAZA ENTRANCE
4. 715AM–PRE-RACE MEET UP: CROWN PLAZA ENTRANCE.
5.730AM–5K starts
6. If you’re not running, bring a Lawn Chair and a hot cup of coffee, and sit with Koach in front of the parking lot to yell ridiculous things at our people as they run by. Be at the gym before start time or else you’ll miss everyone. We’re near the beginning of the race.
7. 800am–10k Runners and friends make their way over to CROWN PLAZA ENTRANCE
8. 815AM–PRE-RACE MEET UP: CROWN PLAZA ENTRANCE.
9. 830AM–10K starts
10. Repeat Step 6.

Strength/Skill: Push Press (work to ceiling of strength with good form)

WOD: “Sandwich”
7 Rounds for time:
2 Push Press (135/95)
5 Front Squat (135/95)
7 Bar Facing Burpees

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Pullup Game:
3 sets max rep pullups.  2 mins rest in between.  You must stay within a one Rep deviation of the first set.  The person with the Highest reps, inside of that deviation, wins. (ex: 15/16/15=46–winner.  15/16/14–winner.  15/16/13–loser!)

WOD: “Open WOD 11.1″

AMRAP
30 Double Unders
15 Ground to Overhead (75/55)

from my quirkylife.tumblr

Heavy Warm:

WOD
Games…

Hello February, are you here already?  1 month of 2012 done.  What have you accomplished?

The Sport of Fitness

[youtube]http://www.youtube.com/watch?v=6LvBk1N0fXQ&feature=relmfu[/youtube]

Fitness IS fun!

WOD:
check back soon

WOD
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
4 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar

5 Burpee immediate Penalty for every time you break Kettles or T2B.

LiveFit Challenge Week 3 Begins

We are half way through the LiveFit Challenge! How are you doing so far? What has been the hardest thing for you? Nutrition? Hydration? Sleep? Workouts? What have you changed in the past two weeks? Share your comments below!

Strength/Skill: Back Squat 3×5 or 5×3
WOD
15/12/9
Thrusters
Pullups
Rest 2-3 mins between each set.

href=”http://www.crossfit310.com/wp-content/uploads/20120128-205127.jpg”>
Sean is all heart.

WOD:
A. One set Max Pullups

B. 20 min AMRAP
1/2/3/4/5/6 etc
Ground to Overhead
Box Jumps
AbMat Situps

REMINDER:  Starting next week we will no longer offer 7am classes.

WOD “15′s”
4 Rounds for time
15 Hang Clean (95/65)
15 Kettle Swing (53/35)

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YOU GET WHAT YOU GIVE

WOD “Filthy Fifty
* 50 box jumps, 24″ box
* 50 jumping pull-ups
* 50 kettlebell swings, 1 pood
* 50 walking lunge steps
* 50 knees to elbows
* 50 push presses, 45 pounds
* 50 back extensions (Supermans)
* 50 wall ball shots, 20 pound ball
* 50 burpees
* 50 double-unders

An oldie but a goodie, this is a repost of 110707

Nutrition Focus:
I love breakfast. I always have. When I was a kid (and teenager and adult) I loved to eat cereal! We didn’t get the “really bad,” “really sugary” kind (like Lucky Charms, or Frosted Flakes). I maintained a solid rotation between Crispix, Kix, Rice Krispies and the occasional Honey Nut Cheerios. At the age of 23 I had to have my tonsils removed. I became a HUGE fan of oatmeal during that time. Once my throat healed, I stuck to the oatmeal and didn’t eat cereal (as often). Afterall, oatmeal is so much healthier right? I remember when I started working out with a personal trainer, I told him how healthy I was because I ate oatmeal (rather than cereal) for breakfast every day. He immediately responded by saying “Oatmeal might be better than cereal, but it really doesn’t have very much nutritional value. You should eat some protein and vegetables with your breakfast, and with every meal.” Wait, what? Oatmeal isn’t a super healthy breakfast choice?!?! I was shocked!

Fast forward a few years, and my breakfasts have transformed from bowls of bland beige oats, to plates of colorful eggs, bacon, spinach, tomato, avocado, bell peppers, onions, salsa, and juicy delicious fruits.

Breakfast: Before and After

My breakfast now contains a lot more protein and fat which keeps me satisfied longer and helps fuel all the muscles I am developing at Crossfit 310.

I love to make my breakfast omelettes (or breakfast “scrambles” when the omelette falls apart). I love to cook breakfast, it is the one meal of the day I feel that I have mastered. If I know I won’t have time to cook something in the morning I will hardboil some eggs the night before or make some of JoJo’s Breakfast Cups the day before and refrigerate them and then pop them in the microwave the next morning. Maybe you don’t like eggs (are you a crazy person? Just kidding, it’s just that I couldn’t LIVE without them) or can’t eat them (I am very sorry if that’s the case), but you can still find something packed with protein for your first meal of the day.

So ditch the bland and beige (cereal, oatmeal, bagels, toast etc) and have a colorful and nutritious breakfast!

Strength: Strict Press 3×5

WOD
“The Deceiver”
Push ups 20/15/10/5
Wall Balls 5/10/15/20

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