Saturday 160730

WOD
2016 CrossFit Games Event 5 – Murph
For time:
1-mile run
Then, 5 rounds of:
  20 pull-ups
  40 push-ups
  60 squats
Then, 1-mile run

Note:  If you’ve got a 20-lb. vest or body armor, wear it.  Partner option, run together and split reps evenly.  Record time to log.

Boot Camp
800 meter run
Then, 5 rounds of:
  10 ring rows
  20 push-ups
  30 squats
Then, 800 meter run

Posted in WOD

Friday 160729

WOD
Tabata Row
Rest 1 minute
Tabata Sumo deadlift high-pull, 75,55 lb.
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata Hang power snatch, 75/55 lb.

Note:  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Boot Camp
18 Minute AMRAP
10 Wall Ball Shots
10 Ring Rows
10 KB Swings
10 Sit Ups
200m Row

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Posted in WOD

Thursday 160728

Strength
Shoulder press, 7 sets x 2 reps, 1 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
For time:
49 Box jump, 24 inch box
49 Jumping pull-ups
49 Kettlebell swings, 1 pood
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45 pounds
49 Back extensions
49 Wall ball shots, 20 pound ball
49 Burpees
49 Double unders

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
400 meter row
20 kettlebell sumo deadlift high-pulls
15 russian kettlebell swings
10 goblet squats
5 burpees

093

Happpy Birthday Laurel!

Posted in WOD

Wednesday 160727

Strength
Squat Clean + Front squat, 6 sets x 6 reps @ 70% of 90%
1+5
2+4
3+3
4+2
5+1
6+0
*Squat cleans are not touch and go.  Perform 1 set every 90 sec.

WOD
For time complete:
30 ring muscle-ups

Note:  Record time to log.

Posted in WOD

Tuesday 160726

Strength
Deadlift, 7 sets x 2 reps, 1 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
For time complete:
21 Hang power clean, 135/95 lb., 21 Burpees over Bar, 100 Double-unders
15 Hang power clean, 135/95 lb., 15 Burpees over Bar, 75 Double-unders
9 Hang power clean, 135/95 lb., 9 Burpees over Bar, 50 Double-unders

Note:  Record time to log.

Boot Camp
5 rounds of:
Min 1: 100 meter sprint
Min 2: 15 jumping squats
Min 3: 10 dumbbell thrusters, AHAP
Min 4: Rest

157

Posted in WOD

Friday 160722

WOD
For time complete:
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

Note:  1 round of Cindy = 5 pull-ups, 10 push-ups, 15 squats.
1 round of DT = 12 deadlifts, 9 hang power cleans, 6 jerks, 155, 105 lb.
Record time to log.

Boot Camp
As many rounds as possible in 30 minutes of:
40 sit-ups
400 meter run or row
40 kettlebell weighted lunges
400 meter run or row
40 ring rows
400 meter run or row
40 russian kettlebell twist
400 meter run or row

Posted in WOD

Thursday 160721

Today is Bring a Friend Day!
All Classes are Free to Try!

WOD
“Deck of Cards”
Number represents repetitions  (Face cards = 10)

Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats, 53/35 lb.
Spades = Kettlebell Swings, 53/35 lb.
Clubs = Burpees
Jokers = Mountain climbers

Note:  Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!
Rep yo class!

Boot Camp
Perform each exercise for 1 minute, 2 rounds
DB Front squats
DB Push press
DB bicep curls
DB standing skull crushers
Sit-ups
Push-ups
DB renegade rows

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CFYV Brief
IamBeastMode will be hosting a “Pop Up Shop” with athletic apparel at CFYV from 7 am – 11 am.
Nutrition Forum tonight at 6:45 pm.  Bring your questions and let’s have a conversation.

Posted in WOD

Wednesday 160720

Strength
Shoulder press, 8 sets x 2 reps @ 80% of 1RM
*Perform 2 reps every 60 sec. until all 8 sets are complete

WOD
For Time:
8-6-4-2 reps of
Clean and Jerk (185/135)
* 200m run after every set*

Note:  Record time to log.

006

Posted in WOD

Tuesday 160719

Strength
Deadlift, 8 sets x 2 reps @ 80% of 1RM
*Perform 2 reps every 90 sec. until all 8 sets are complete

WOD
“Christine”
3 Rounds for time of:

500 Meter row or run
12 Deadlifts, Bodyweight
21 Box Jumps, 20 inch

Note:  Record time to log.

Boot Camp
5 rounds of:
15 wall ball shots
15 med-ball cleans
15 push-ups
400 meter run

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Posted in WOD

Saturday 160716

WOD
5 Rounds for time of:
30 Calorie Row
30 Box Jumps, 24″/20″
30 Wallballs, 20/14 lb.

Note:  Record times to log.

Boot Camp
Teams of 2, complete as many rounds as possible in 20 minutes of:
Partner 1: wall sit
Partner 2: 6 bulgarian split squats, each leg
6 burpees
6 sit-ups
*Partner 1 wall sits while partner 2 completes triplet.  Partners switch after each round.

Posted in WOD

Friday 160715

WOD
10 rounds, every 2 minutes complete:
3 Ring Muscle-Ups
5 Deadlifts, 275/185 lb.
7 Handstand Pushups

Note:  Goal is to complete a round every 2 minutes, remaining time is rest.  Workout turns into a 20 minute amrap if you are unable to keep up with the 2 minute goal.

Boot Camp
As many rounds as possible in 20 minutes of:
500 meter row
20 kettlebell sumo deadlift high-pulls
20 kettlebell swings
20 kettlebell sit-ups

Happy Trails Jamie, it has been a pleasure working with you and CFYV is definitely losing a piece of it’s awesomeness!

Posted in WOD

Thursday 160714

Strength
Back squat
75% of 90% x 5
85% of 90% x 3
95% of 90% x 1+

Bench press
75% of 90% x 5
85% of 90% x 3
95% of 90% x 1+

WOD
As many rounds as possible in 7 minutes of:
50 double-unders
25 sit-ups
200 meter run

Boot Camp
6 rounds of:
100 meter sprint
10 dumbbell front squat, AHAP
10 dumbbell push press
10 weighted box step-ups, each leg
50 meter farmers carry

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 Shane McMurphy. Athlete of the month!
Such an enthusiastic, fun, friendly individual in our community…Tell us how you found CrossFit, and what brought you to CFYV?
Melissa actually found it and set it all up. It was a long time since I did any type of working out, and we decided that we need to try something with some structure. We have a good friend that does crossfit out in Orange County, so we thought what the heck!
What’s a day in the life of Shane, outside of slinging barbells and throwing down burpees?
Well, I love to run lol! I also have started biking. It is relatively new skill to me, but crossfit has been an awesome foundation! I also love to travel, camp, hunt, and just explore the world with Melissa! 
Rumor has it that you’ve dialed in your nutrition in recent months and it clearly shows, what are you doing and what have the results been?
It has been pretty simple, in concept. After attending one of Skip’s seminars, Melissa and I started the Zone Diet. Really we have just been focusing on controlling our carbohydrate intake, eating as much vegetables and some fruits, protein, and some fats. It has been relatively successful! But a cheat meal every now and then helps. We have our weekly breakfast cheats at Crossroads :)
You just won the New York marathon and its time for a celebration meal. What are you going for? Anything goes!!!!
Oh I have a plan for that!!! NY pepperoni pizza and a hot dog from a street vendor! Cannot wait for that!!!!!!!
What prompted you to do your first 5k and how did it feel to complete your first marathon?
I used to run in college, it was a way for me to relax. After a few months at Crossfit Yucca Valley, I had built up the confidence to give a 5 k a try! It felt great to get over that hurdle, and I never though I would ever complete a marathon. But, completing that marathon was one of the greatest experiences in my life! I have had the most amazing support! 
If you can be transformed into any animal what would it be? And why?
ummmm that is a tough one… but I would say a snow leopard! Big cats are awesome, and I love the snow! But the humble marmot is a pretty amazing animal too. They get to live in some  beautiful mountains and are always in there sprawl!! 
If we played a theme song for every member as they walked into the gym, what would yours be?
I have always loved Workers Song by the Drop Kick Murphys. I listen to it before just about every race. It just gets me in the zone!  
CFYV Brief
Next Thursday is Bring a Friend Day!
Posted in WOD