Monday 5-18-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

4 Rounds
7 Power Snatches (155#/105#)
14 Burpee box jumps (24"/20")

The theoretical hierarchy of an athlete by Greg Gassman shows Nutrition as the #1 most important thing for health and longevity.  If you are having trouble converting your eating habits try this one quick change; for 1 day write down everything you eat throughout the day and the amounts.  Look at it while in bed that night and divide the list into "GOOD CHOICES" and "BAD CHOICES".  This will set you up for success the following day to avoid the bad choices you made the day before and make more good choices based off of the following day.  

Saturday 5-16-15

FOR TIME
100 Double unders
75 Air Squats
50 Push Press (115#/85#)
25 CTB Pull ups
14 Alternating Pistols
Run 400 Meters
14 Alternating Pistols
25 CTB Pull ups
50 Push Press (115#/85#)
75 Air Squats
100 Double unders

Remember what the most important part of all this fitness stuff is.....??? NUTRITION!!!! If you aren't seeing the results you want, look at what you put in your mouth everyday.  Start by switching to only whole foods, meaning they have one ingredient.  From there place a fist size portion of protein on your plate, fill the rest with colorful veggies and do this 5 times a day.  After that, drink water throughout the day so you pee clear. Do this for one month and see if you are still not seeing the progress you want.  Remember every time you put food in your mouth you are either doing damage or doing good, there is no middle ground.  

Friday 5-15-15

3 Sets not for time
8 Ring muscle ups
10 Triple unders

Then...

"Randy"
For Time
75 Snatches (75#/55#)

Thursday 5-13-15

FOR TIME:
100 Wall Balls (20#/14#)
75 Kettlebell Swings (70#/53#)
50 Box Jumps (24"/20")
25 HSPU's

Then, immediately upon finishing above workout you have....

6 MINUTES to establish a 1RM Clean

We've added another day to our CrossFit Kids Class!!! CrossFit Kids is now Tuesday, Wednesday, and Thursday 4:15pm to 5Pm :)

Wednesday 5-12-15

"BAMBI"

EMOM 12 MIN
ODD MIN: 200 meter row for men / 150 meter row Ladies + Max DL (315#/225#)
EVEN MIN: REST

Score is total number of Deadlifts

Every morning is a new opportunity, a new chance to change what we've done in the past and to make the choices in the future ones that will overshadow those we wish to forget.  Choose to cast a shadow over all those choices and choose to make today a good day!

Tuesday 5-12-15

3 Sets not for time
Accumulate a 45 second L-Sit
10 hang KB Snatches each hand (53#/35#)

Then...

3 Rounds
25 Double unders
25 OH Alternating Lunges (45#/25#)
25 Toes to bar

Monday 5-11-15

FOR TIME
30 Squat Clean Thrusters (155#/105#)

Work horse!