Tuesday’s WOD

News & Events:

Here’s a couple pictures from Saturday’s class! Photo Credits to Jordan & Coach Peter. Share your photo’s people!!!!

image (4) photo

8 Week Paleo Challenge 2014, 6 WEEKS IN!!!!  January 20th to March 17th. Keep working at it!

CrossFit Games Open: Time to register!!! $20 First WOD (14.1) will be posted at 5PM Febuary 27th. To register or get more information please check out his link.  http://games.crossfit.com/

NLI Turf Wars 2:

Athletes Already Signed Up:

  1. Kevin L. – D2
  2. Bret D. – D2
  3. Edwin M. – D3
  4. Peter V. – D3
  5. Missy U. – D2
  6. Adriana O. – D3
  7. Vicki B. – D3
  8. April G. – D3
  9. Andrea J. – D3
  10. Heather L. – D3
  11. Joe B. – D3

About Event

The NLI is an athletic fitness competition series designed to test athletes in a wide range of physical fitness
categories. Athletes will have their cardiovascular, strength, power and endurance tested over the course of
this 1 day event. The main type of athletes who compete in the NLI are from CrossFit affiliates or gyms that
train very similar.

Athletes can be expected to component in the following exercise movements:
– Olympic weightlifting movements
– Powerlifting movements
– Basic gymnastic skills
– Running
– Jumping
– Throwing
Plus some random obstacle course style activates

The NLI has multiple divisions in which an athlete can enter based on skill/fitness level

Click here to register for this event: http://www.legendarycompetitor.com/events/nli-turf-wars-2

Athletes & Trainers! We want & NEED your videos and pictures! If your waiting on the sidelines for your class to start or you finished your WOD….take some cool pictures or shoot a short video! We want to share what you guys do in the box! Even if the pictures are out of the box, BUT relate to CrossFit or Paleo we want those too! Please email all videos for best quality directly to Heather@CrossFitUncensored.com. You can text or email pictures to Heather at (951) 445-3042 or the email posted above. We will use the pictures for our website, Facebook Page, and Instagram.

January 19th, Sunday 9AM will be our newly added CrossFit Class. Start your week off right! We now also have Open Gym – Monday, Wednesday, Friday at 8-9AM, and Wednesday at 5-6PM. it’s now posted on the schedule.

CrossFit WOD:

Warm-up:

2K Bike

BBG

2 Clean and Jerks @ 70% EMOM for 5:00 – do not go above percentage

Strength

20 mins to establish a 1RM Back Squat

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

100 KB Swings 24/16kg
50 HSPUs

 

Advance WOD

BBG

5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.

Strength/Skill

As long as you want to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

For time:

Row 2k
50 Deficit HSPU 6/4″

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