TIM'S GYM

WOD

From the Performance Menu Website:

"The CA WOD is intended for individuals wishing to improve functional strength and power—or improve their Olympic lifts for any reason—without compromising general fitness too greatly. This individual values a broad range of physical abilities, but has a greater affinity for strength than any other element of fitness. The CA WOD is also an excellent choice for CrossFitters wanting to spend a period of time focusing on greater strength development or Olympic weightlifting improvement before returning to the CrossFit WOD.

For CrossFit or fitness only, CrossFit.com is a more appropriate approach. For Olympic weightlifting only, MikesGym.org is more appropriate."

For Kids Fitness CrossFitKids.com is an excellent choice.

Tim's First Meet

Check out this weekends meet at New Port Beach

We didn't get my first Snatch attempt but I made 80kg.

Here is A VIDEO of all the Team Southern California first timers who lifted at the meet.  Great job Sonya and Mitch.  We missed Mitch's Snatch attempts on video but he also made 80kg.  A big thanks to Sage Burgener of Mike's Gym, and Greg Everret of Catalyst Athletics and The Performance Menu for coaching all of us for the meet.

If you would like to continue the CA WOD go to www.cathletics.com.  There you can either jump into the middle of a cycle or go into there archives and start any of the previous cycles from the beginning.

CA WOD 10/16/07

• Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
• Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles

4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW
15 sandbag zercher cleans 35% BW

for more informaiton on the exercises click HERE

Post numbers and questions to comments

WOD

CA WOD 10/15/2007

• Back squat - 83% x 3 x 5
• Snatch Deadlift - work up to 110% x 3 x 3
• Push Press - 5 x 3 - try to increase the load from last week
• Pull-ups - 3 x max reps
• Windmills - 3 x 6

Post numbers and questions to

WOD

Rest Day.

WOD

CA WOD 10/13/07

• Snatch - max for the day
• Clean & Jerk - max for the day
• Back squat - max for the day

3 rounds of:
10 TGU sit-ups (each side)
45-sec front plank

Check out the USA Nationals happening right now from a live feed by clicking on this link.  http://www.niftytv.com/landing/USWL/