Open Workout 12.1 for Thursday at 5:30pm and Saturday at 10:30am:
Workout:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
NEWS: Open Workout #1 announced Wednesday night. Our CFP to Go pic makes the Affiliate Blog
Jeff Leonard, NorCal regional winner 2009 and Firefighter Combat Fitness Challenge International Champion, is going to make a run at the games here at CrossFit Pleasanton. Click on the picture below to see Jeff's video for the 2009 competitions and see who his awesome judge was:
Workout:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Better for you than Pringles; more Paleo treats from DL's China trip:
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Workout:
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
NEWS: The CFP Open will have two events each week featuring the CrossFit Open WOD of the week. The first will be the 5:30pm Thursday night class hour. Judges welcome and needed. Be prepared to judge your fellow athletes when it is not your heat. The second event will be the Saturday morning 10:30am class time. After everyone has gone through the WOD we will have a Potluck BBG. Big Dan has offered to Sherpa in his BBQ for this. Bring in your favorite dish and since this is post workout, we can go Paleo with a desert bias or Polio as like to call it. If you are participating in the Open and cannot make either workout, we will assign you a judge when you are available. If you are traveling, call ahead to a CrossFit facility in the area and see if you can get judged for the Open workout of the week.
DL goes totally paleo in China:
Dynamic stretch 5 min
9:45-10:15
WOD : 20 min AMRAP good form!
3 MU Progressions
20 double unders
20 hollow rocks
10:15-10:30 : 15min STATIC STRETCH
]]>For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Workout:
Shoulder Press: 5-5-5-5-5
Push Press 3-3-3-3-3
Jerk 1-1-1-1-1
NEWS: Look Better Naked Weigh-in Mid terms have started. Contact Paul to Weigh-in. MB weighed in today and is down 5% body fat this month!
Cooldown: Sled High Row to Purple Door & Back 135/90
]]>Workout:
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
NEWS: Everyone should sign up for the CrossFit Open regardless of ability. It is a great experience. We are planning some fun events and BBQ's after Saturday's workouts.
Also, everyone that signs up for the Open will get a limited edition TEAM CFP shirt:
Workout:
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
NEWS:
CrossFit Pleasanton and WellnessFX have partnered to host a seminar discussing optimal nutrition, health tracking and personal biology. Among other things, you will learn how a biological assessment can be the game changer not only in how you feel and perform, but in your overall health. The seminar is free and open to all.
Speakers will include WellnessFX founder Jim Kean, exercise physiologist and health strategist Justin Mager (MD), and Paul Southern, founder and head coach of CrossFit Pleasanton.
Healthy snacks sponsored by VitaCoco & Justin's Almond Butter.
Sign up here: webcal://www.facebook.com/ical/u.php?uid=1015615392&key=AQArO9-cJR7ghh7y
]]>Workout:
Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps
WOD Demo
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