Thursday 12-1-16

4 Rounds (each for time)
Row 250 M
Run 200 M
Rest no more than 3 Min between rounds 

Then...

EMOM 10 MIN
5 PC & Jerks (135#/95#)

Hip extension... What is it? And why should you care about it?

The primary movers in the clean & jerk and snatch are the legs and hips.  These are also the strongest parts of our bodies as well! Recently I've been hearing athletes say they need to get better at "getting under the bar faster" on the OLY lifts.

While speed under the bar in the OLY lifts is important, usually after closer examination of the athletes lift, it's not getting under the bar that they need to work on, but instead more extension of the knees and hips to drive the bar higher, therefore giving the athlete more time to move their bodies under the bar.

The picture above shows an athlete who thought he needed work on "getting under the bar faster", but when looking at the video it's clear to see (top picture) that this athlete was leaving a ton of power on the table and missing hip and knee extension. After a few cues there was a noticeable difference in this athletes extension and drive, allowing him time to receive the bar in a better position.
So before you think about speed under the bar, look at hip extension first.

Wednesday 11-30-16

4 Rounds 

30 ALT DB Power Snatches (75#/55#)

15 Box Jumps (24"/20")

Then...

Every 2 Min for 10 Min 

3 Front Squats (ascending in weight)

The last day of Movember... I know I know..... Such a sad day, especially for the ladies. BUT!!! You can still help us put an end to men dying to young, by donating to our page. Follow this link and give whatever you can http://mobro.co/crcf

Tuesday 11-29-16

AMRAP 20 MIN 

200 M Run 

25 KBS (70#/53#)

50 Double Unders 

25 Deadlifts (185#/130#)

Rest 2 min, Then...

TABATA (8 min total)

20 seconds max: Push ups 

10 seconds rest 

20 seconds max: Ring Rows 

10 seconds rest 

Only one more day left of Movember!!! Head on over to http://mobro.co/crcf and help us put an end to men dying to young! 

Monday 11-28-16

AMRAP 18 MIN
100 M farmers carry (HEAVY!!!)
80 Walking lunges
60 Air Squats
40 Sit ups

Rest 2 min, Then...

Every 2 min for 10 min 
3 Back squats (ascending in weight)

The OPEN is coming... First workout is announced February 23rd. Are you ready?

Saturday 11-26-16

AMRAP 30 MIN
10 push press (155#/105#)
20 KBS (70#/53#)
40 Air Squats
60 Double unders

Only 5 more days till Movember is over. Yes we know all the ladies are happy, but we still need your help raising as much money as we can for the fight against Mens Cancer and health awareness. Please go to http://mobro.co/crcf and donate! 

Friday 11-25-16

Come join us for OPEN GYM today from 10am - 12:30pm! 

Adelina is a MO SISTA! 

Thursday 11-24-16

Happy Thanksgiving!!! CRCF is closed today. Enjoy the day with family and friends!!

Tomorrow we will be open for OPEN GYM from 10am - 12:30pm, come join us to work off some of that Turkey and stuffing!

Ruca. 

Wednesday 11-23-16

14.1

AMRAP 10 MIN

30 DOUBLE UNDERS

15 SNATHCES (75#/55#)

Then...

Find a 1 rep max of the following complex

2 touch & go squat cleans + 2 Split Jerks

Korey. #HDEF 

Tuesday 11-22-16

AMRAP 15 MIN

200 Meter Run

30 Wall Ball (30#/20#)

20 Deadlift (185#/130#)

Then…

3 ROUNDS NOT FOR TIME

5 Single arm DB Push press with 3 second eccentric  (athlete pics weight)

5 Strict Pull ups

5 Strict T2B

Everyone has their own reason for participating in Movember. Even our ladies can take a part! 

Monday 11-21-16

“MARY”

AMRAP 20 MIN

5 HSPU's

10 Pistols

15 Pull ups

Joey Lynne Piatt. Born November 18, 2016 at 6:34am. 4lbs 4oz & 18.5" long. 

Saturday 11-19-16

"Angie"

For Time 

100 Pull ups 

100 Push ups 

100 Sit ups

100 Air Squats

Kylie.

Friday 11-18-16

16.5
21-18-15-12-9-6-3
Thruster (95#/65#)
Bar Facing Burpee

A few days left to get in your application for our JUMPSTART program. Email coastrangecrossfit@gmail.com with your Name, age, weight, a full body picture, and 500 words or less on why you should be picked for our JUMPSTART program. 

Thursday 11-17-16

"Fight Gone Bad"

3 Rounds 

1 min Wall Balls (20# @ 10'/14# @ 9')

1 min SDHP (75#/55#)

1 min box Jumps (20" for both men and women)

1 min push press (75#/55#)

1 min row for calories 

1 min rest 

Daniel. 

Wednesday 11-16-16

For Time 

Run 1 mile 

50 Kipping HSPU's 

75 KBS (80#/62#)

Run 1 mile 

CRCF Snap Backs.

Tuesday 11-15-16

13.2 

AMRAP 10 MIN

5 Shoulder to Overhead (115#/75#)

10 DL 

15 Box Jumps (24"/20")

Monse & Lora. 

Monday 11-14-16

TEAMS OF 3 

AMRAP 20 MIN

15 Alternating Rope Climbs 

60 Alternating Power Cleans (185#/125#)

120 Alternating Burpees 

Eva.

Saturday 11-12-16

AMRAP 14 MIN

7 Muscle ups 

50 Wall Balls (20#/14#)

100 Double Unders 

Estevan.

Friday 11-11-16

Veterans day.... This day means so much to so many! Mothers, Fathers, Brothers, Sisters, Uncles, Aunts, Cousins all sharing a common respect for the less than 1% who have served this great country in so many different facets. From special forces operators, to doctors, pilots, and cooks, all serving a very important purpose in our fight to keep this country the best country in the world!!! 
Today we show our respect to ALL who have served this country and continue to fight for our right to freedom, opinion, and free speech. We give a little extra in today's workout to honor those brave enough to serve, fight, and sacrifice their own comforts for the greater good of America! 

"Jeremy"

AMRAP 4 MIN

5 Hanging Squat Snatch (elite 185#/125#, rx 135#/95#, scaled 95#/65#)

10 Bar Facing Burpees

Rest 2 Min

"Ben"

AMRAP 4 MIN

10 Power Cleans (elite 185#/125#, rx 135#/95#, scaled 95#/65#)

20 Pull ups

Rest 2 MIN

"Beau"

AMRAP 4 MIN

15 Box Jump Overs (elite & rx 24"/20", scaled 24"/20" step overs allowed)

30 Wall Balls (elite & rx 20#/14#, scaled 14#/8#)

His mustache went all the way out to here!!! I was beautiful!!! Join the movement bros! Grow your MO for the month of November to raise awareness for mens health. 

Thursday 11-10-16

AMRAP 12 MIN
30 Hang Power Clean (95#/65#)

20 push jerk (95#/65#)

200 M Run 

Then...

5 Sets 

20/14 Cal Assault Bike Sprints 

Rest no more than 3 minutes between sets. 

Still taking applications for our Jumpstart program. Finalists will be emailed by end of November for an interview before selecting our final 3 participants. Please email coastrangecrossfit@gmail.com to apply.
Include your name, age, 500 words or less why you should be selected, and a full body picture. 

Wednesday 11-9-16

6 Rounds 

5 power snatches (115#/85#)

10 OH ALT Lunges (115#/85#)

15 Ring Dips 

#WCW

Tuesday 11-8-16

"HELEN" 
3 Rounds
400 M RUN
21 KBS (53#/35#)
12 Pull ups

Then...

Strict Press
3 @ 70%
3 @ 80%
Max @ 90%

Coach Brittany going over the Double Under with new member Ryan. Ryan recently graduated from UC Davis and is in pursuit of a career as a Firefighter. He starts his fire academy in February and came to CRCF to prepare! Welcome to the family Ryan! 

Monday 11-7-16

AMRAP 5 MIN
Row 250 Meters
10 Kipping HSPU's
10 T2B

Rest 1 Min 

AMRAP 5 MIN
5 Thrusters (135#/95#)
5 Bar Facing Burpees

Rest 1 Min 

EMOM 5 MIN
200 M Sprint

Jump into the week like Doris! 

Saturday 11-5-16

For Max Load 

Snatch

Then...

Clean & Jerk 

Kylie.

Friday 11-4-16

21-18-15-12-9-6-3

SDHP (95#/65#)

Wall Ball (20#/14#)

Then...

Bench Press
5 @ 65%
5 @ 75%
Max reps @ 85% 

Tom is a MO MAN! Go to http://mobro.co/crcf to help us raise funds for mens health. 

Thursday 11-3-16

TEAMS OF 2 

5 Rounds

Row 250 Meters 

10 Burpees box jump overs (24"/20")
5 DB Hang Squat Cleans (55#/35#)

Lora.

Wednesday 11-2-16

12.2
AMRAP 10 MIN
30 Snatches (75#/45#)
30 Snatches (135#/75#)
30 Snatches (165#/100#)
30 Snatches (210#/120#)

Then...

Front Squat 
5 @ 65%
5 @ 75%
Max Reps @ 85%

Karen.