APA @ CFM 27FEB16
First and foremost, let me start by thanking the incredible community and family that is CrossFit Monterey. Working with you over the last year has been rewarding, challenging, and educational for me. You have embraced my charitable endeavors, and helped me develop as a coach in more ways then I could ever put into words.…
APA @ CFM 20FEB16
Warm up 4 Man makers 200m run 8 man makers Mobility Shin and fore arm mash Skill Hip hinge / tension development drills Building the perfect triangles Conditioning For total time: 5 rounds 200m sprint 6 dl 225/135 -rest 4 min- 2 rounds 20 Wall balls 6 clean & Jerks 135/95 -rest 5 min- 3…
APA @ CFM 13FEB16
Warm up 8ps kb pin wheels 12 med ball clean + wall ball (stand up all on the way on the med ball clean) 400m jog Mobility scorpions samurai sit (hip flexor stretch) lat roll out Skill single arm db clean and press for 1RM db squat + press from bottom of squat + stand…
APA @ CFM 06FEB16
Warmup 8min AMRAP 8 Turkish get up 8 2 sec pause hang clean + thruster 8 Reverse lunge Mobility Modified China Warm Up Fitness Wars Pick a partner of comparable or competitive fitness and strength. You will compete head to head through the following 7 tests. High score wins. Max weight clean + thruster Max dumb bells…
APA @ CFM 30JAN16
Just a few reminders Coach Jodis is offering weightlifting instruction from 9 – 11 every Saturday congruently with our group fitness class. We only have 4 scheduled classes left at CrossFit Monterey before we move, we would like to open these sessions up to our friends and family to participate in celebrating everything we have accomplished…
APA @ CFM 23JAN16
Warm up 2 rounds 6ps Spider-Man push ups 12 air squats 6/3 ring pull ups Mobility Rotational focus Scorpions Reverse scorpions Cross reach hurdler stretch Slow t2l+r (touch left and right hand Skill Med ball + sand bag snake relays Shuttle drill practice (standing, duck walk, bear crawl) Buddy squats Conditioning Emom 12min 6 min…
APA @ CFM 16JAN16
Warm up 2 rounds length perfect stretch length walk outs length bear crawl length backwards bear crawl Mobility 45 sec per side Hurdler stretch 90 sec per side Couch stretch 45 sec per side Banded over head distraction 45 sec per side Frog 60 sec per side Banded hamstring distraction Skill 15-20 minuets to establish x10 x5 x3…
APA @ CFM 09JAN16
Warm up (8-10) APA barbell complex x2 Rounds x6 rdl x6 row x6 fs x6 hpc x6 strict press x6 ohs x6 good morning x6 back squat Skill x8 min per segment Segment 1 Stance test stand in front of your partner Take turns pushing and pulling to get opponent out of position Check stability…
APA @ CFM 02JAN15
Warm up (8-10) APA barbell complex x2 Rounds 6 rdl 6 row 6 fs 6 hpc 6 strict press 6 ohs 6 good morning 6 back squat Mobility 4 minutes to work on groin and upper hamstrings Skill x8min per segment 1: Stance test stand in front of your partner Take turns pushing and pulling to…
APA @CFM 19DEC15
Running clock EMOM 20 min 30/20 sec max effort (first 5) push up + db transfer (first 5) jumping lunges (first 5) pull ups (first 5) flutter kicks then 2/1 mile run/row then EMOM 20 min 30/20 sec max effort (first 5) reverse lunges (first 5) push up (first 5) air squats (first 5) leg…