THE BIG RAGU AKA CARMINE BUQUICHIO!

TODAY WORKED OUT GREAT WITH THE PARTNER FORMAT.  EVERYONE MOVED MUCH FASTER THAN THEY NORMALLY WOULD, SO LET’S KEEP IT GOING TODAY WITH:

CROSSFIT WORKOUT AND CROSSFIT BOOTCAMP WORKOUT:

FRAN
21-15-9
THRUSTER (95LB/65LB)
PULL UP

Crossfit Workout and Crossfit Bootcamp workout:

5 Rounds
5 Deadlifts (275/185)
10 Burpees

Let’s try something a little different, partner up with someone who is doing the same weight as you are.
Count for your partner and push them through the wod, hopefully much faster than they would normally go.  Then switch and have your partner do the same for you.
Leave a comment and let me know what you thought of this format.

Can everyone please try and show up on time for the start times, there have been people coming in late when we are trying to start the class or when it has already started.  It’s disruptive to the class and not fair to those who show up on time and need to get the workout done with.  So please show up on time for the class.
Thanks

Have a great Holiday Everyone.

Big Thanks to Dave and Sha for opening up their home to us and hosting a great BBQ.  There were no casualties during the firework show thank God and no police until we were finished which was just perfect.  In case anyone was wondering Anne behaved herself and didn’t get crazy as she normally does at these occasions.  Anyway thanks again Guys.

After discussing with myself to myself I decided there  will be a wod today at 10am the usual time.

SO THE GYM WILL BE OPEN ON SUNDAY AT 10AM. THANK YOU AND MAY GOD BLESS YOU ON THIS FINE HOLIDAY

Tucker Deuce!  Another 1st timer on the rope.

THE HOURS FOR THIS WEEKEND WILL BE:

SATURDAY, JULY 3RD: 10AM
SUNDAY, JULY 4TH: CLOSED
MONDAY, JULY 5TH: 10AM

THIS SCHEDULE IS ALL DEPENDENT UPON IF I BLOW MYSELF UP OR NOT!

ENJOY THE HOLIDAY!

Charlie climbing a rope at 69 years young!  It don’t get much better than this!

Tracey and Lisa on their first ascents up the rope!  Yay!

THERE WILL BE NO NIGHT CLASSES TONIGHT.  THE MORNING CLASSES WILL RESUME AT NORMAL TIMES.

THE BBQ STARTS AT 7:30, IF YOU STILL DO NOT HAVE THE ADDRESS CALL OR EMAIL ME.  EVERYONE BRING SOME KIND OF LIQUOR CAUSE YOU ALL HAVE DRINKING PROBLEMS .  THE FESTIVITIES WILL START AT PITCH BLACKNESS, LIKE MY COFFEE.

Workout:

Teams of 3 will complete the following:

For 10 minutes You and Your partners will take turns sprinting 100 meters.  One person will start at the start line, another at a Burpee station, and the other at the 100 meter mark with a box.    At Go Time all three members will start, the one at the burpee station will start doing burpees, the one at the 100 meter mark will start doing Box Jumps and the one at the start line will sprint to the 100 mark.

When the sprinter gets to the 100 mark he will then start doing box jumps while that member that he relieved will sprint back to the gym and relieve the member doing burpees.  Then the member doing burpees will sprint back to the 100 mark and start doing Box jumps.  All three members will keep switching back and forth until the ten minutes is up.  The team with the highest rep count wins.

Confusing?  It’s really not, don’t worry.

Anyway, have fun!

Only one more day till Blast Off!

Get it, Blast Off!  Like the Shuttle goes 3-2-1 Blast Off.  That’s why I put the picture on, cause of the shuttle.  Because the shuttle Blast’s Off.  Pretty ingenious huh!  Anyway, one more day and it’s go time.  I’ll email the address of the BBQ so you don’t get lost.

Crossfit Workout and Crossfit Bootcamp Workout:

“RJ”

5 rounds
Run 800
5 Rope Climbs
50 Push ups

This looks like a killer so don’t be shy to scale.

Enlarge image

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Got J.C. in action performing his max split jerk today.

Take note as he patiently let’s all that power generated from his legs and hips move through his body and into the bar!

Then as he quickly pushes himself down into the finishing position to catch the weight.  Great Job J.C.!
And all this focus and concentration during a full moon!

Crossfit Workout and Crossfit Bootcamp Workout:

“Jackie”
Row 1000 meters
Thrusters 50 reps 45lbs
30 Pull ups
For Time

Papa Bear!

Mama Bear!

And Baby Bear!

This one’s just to bother Crissy!

And For all those who thought I took off tonight for no reason whatsoever, I was on a successful business trip with Philip.
We got some stuff for Friday’s BBQ.

Crossfit Workout:

Bench Press 1-1-1
Split Jerk 1-1-1

Crossfit Bootcamp Workout:

50-40-30-20-10
Kettlebell Swings
Sit ups
Leg Raises

For 5 minutes go over proper technique on the Squat.
Check Foot and Knee position
Go over Squat Depth and Full Hip Extension
Proper Spine alignment throughout the movement
Work on this to get your squat technique perfect, Don’t ignore it.

Crossfit Workout:

“Nasty Girls”

3 Rounds For Time
50 Squats
7 Muscle Ups
10 Hang Power Clean

Crossfit Bootcamp Workout:

4 Rounds For Time
Run 400
50 Squats

Party is this Friday at Dave and Sharin’s house.  I believe we are starting at 8pm.  Everyone bring boos again.  And let me know if you are attending.

Just warming up the BBQ last night!

Polta didn’t think it was hot enough, so he had to add a little more fuel!

Sharin do you want Polta to man the BBQ next week?

Crossfit Workout:

Deadlift 1-1-1-1-1

Crossfit Bootcamp Workout:

5 Rounds
Run 200
15 Deadlifts
10 K 2 E