FREE RANGE CROSSFIT

3 rounds for time of:
100ft walking lunge (95/65)
60ft bear crawl
15 pull ups, strict

Last performed on: 120227

If you don’t remember…these walking lunges were VERY taxing on our backsides. We ALL need more work on our posteriors, and this workout will satisfy those needs, haha! If you can, perform the weighted lunges overhead. If not, rack the weight behind your neck.

Rocking Fran on Wednesday with one of the evening classes. LOT’s of PRs, some by several minutes. Great work all around. A few notable drops in time (of over 3 minutes) were Iris, Alf and Juan. Keep up the good work everyone!

Multi-Tasking is Dead. – Headspace

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Starting every 2:00, 7 rounds for maximal loading:

2x cleans
6x burpees
26x double unders
*Rest the remaining time in each round…add weight if you can!

Big cleans, times 2, are what we’re after today! Take your time to get set up and go! Reset. Repeat. If you can touch-n-go the weight is too light for you and you need to go up next round. Burpees and double unders are AFAP (as fast as possible). Let’s see what kind of power you studs have.

Check out Ben’s cool illustrations for some of the moves in our strength class…

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“Fran”
21-15-9 reps for time of:
Thrusters (95/65)
Pull ups

Yep…you knew it would show up one day. Good old Fran. She’s nasty. She’s a classic. You must dominate this workout to consider yourself a true CrossFitter. As some of the stories go, I believe this may be the first ever CrossFit workout conceived. Enjoy this and get your name not he board! The idea here is to go fast and never look back. You can approach this one of two ways: 1.Scale the movements and load so that you can smash through this met con in under 3 minutes, as it’s designed to be completed. Or, 2. Go RXed and complete the workout as written, even if it means a different stimulus for your body. Either way, this workout is a challenge…3,2,1 go!

Good work to all the strength folks PRing over the past couple of weeks on the olympic lifts as well as some power lifting numbers. Your hard work is paying off. Very proud of you studs!

The Flash Workout: How to Gain Superhuman Speed – Nerd Fitness

In a recent search to find some portable protein for either travel, hiking or emergency meals I decided to give Sardines a try. Gross, I know…but they’re not. Found an article to entice you as well!
4 Reasons Sardines are Great – SeattlePI

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GYMNASTICS DAY!

NOT FOR TIME, AIM FOR QUALITY AND COMPLEXITY
A1. Partner Leg Curls, x8
A2. Chin up 31X3, x5
A3. FLR, :30
Rest :60-:90 between stations. x3 circuits.

B1. Pistol, x4 ea leg
B2. Ring dip 3103, x5
B3. Handstand hold, :30
Rest :60-:90 between stations. x3 circuits.

:20/:20 x6 rounds for max reps:
Double unders

Slam those balls! 100 burpees for me (matt) to the first person who can slam the ball hard enough to break it!

It’s never just lifting – Gunx CrossFit

CrossFitters are crazy! – CrossFit Nation

We Are Not Crazy – CrossFit Santa Cruz

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For time:
30 push ups
20 sit ups
10 single leg deadlifts
Run 300m

30 sit ups
20 single leg deadlifts
10 push ups
Run 300m

30 single leg deadlifts
20 push ups
10 sit ups
Run 300m

Cycle through the movements, each taking center stage as the ‘high-repper.’ Focus on quality movement, and not just banging through them aimlessly/ Enjoy these last few weeks on runnable weather…

Audrey and Kayley rocking some power tools! Thank you to everyone that came to Free Range this past weekend for the spring clean/upgrade/BBQ/CF games! It was fun, and we couldn’t have done it without you!

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Back Squat 5×5, find da 5RM
(or, Push press 5×5, find your 5RM)

Rest 5:00. Then,

5 rounds for time of:
6 toes to bar
8 overhead squats (95/65)
10 box jumps (24/20)

Let’s see some depth on those overhead squats! Everyone’s goal today is to complete the toes to bars unbroken. We will be practicing the kipping swing to hopefully transfer into better pull ups and better toes to bars! Get some!

Congratulations to Diana C on completing the Big Sur International Marathon! On a side note, she completed the “double baseline” workout the other night and did her sit ups so fast that she earned herself a strawberry and didn’t even notice it until she got home. This is one bad ass lady folks!!

How to live vicariously through yourself - Nerd Fitness
Bad training days – Black Box Strength & Conditioning

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Back Squat 5×5, find a 5RM

Rest 5:00. Then,

4 rounds, :20/1:40 (work/rest) of:
Row, calories
Burpees

Clock starts, you have :20 to pull for as many calories as possible. Rest for 1:40. Then, :20 to get as many burpees as possible. Rest for 1:40. Repeat for a total of 4 rounds of each movement. Your score is your calories + reps. The idea is all out effort. Leave nothing on the table at the end of each round. Try to yank the chain out of the rower. Try to melt the rubber you burpee so fast. Then, rest!

Getting our group mobility on…open those hips!

Good for the traveling CrossFitter, or just as some auxiliary work to develop that posterior chain!
Banded Good Morning – 70′s Big
The “whole man” concept – CrossFit Liberation
Ignorantia victus non excusat – CrossFit Silver Spring

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