CrossFit South Bay | Hermosa Beach, CA

Back Squat 5-5-5-5-5 reps

Click the picture above for more images from Saturday’s Fight Gone Bad morning workout.

Push Jerk 5-5-5-5-5 reps

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: [...]

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Jerry Hill of CrossFit Challenge gives some excellent tips on working the muscle-up. His point of pulling to the sternum is especially important in transitioning from pulling under the rings to pushing over them.

Introducing the new CrossFit South Bay Nutrition Log! If you want to take monitoring your performance a step further, this can be a helpful tool to determine how the fuel you take in affects your workouts. There are also some links to help you get started with the Zone Diet. Happy eating!

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Kelly Starrett at San Francisco CrossFit wrote an insightful article on the Front Squat with some important points to keep in mind when performing this lift.
REMINDER: Don’t Forget- Tomorrow’s morning class will begin one hour earlier at 6 AM.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

“Isabel”
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed

Saturday Morning’s Class getting ready to take off for a nice, pleasant Farmer’s Stroll.
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Some of you may have noticed that we have a foam roller in the gym. It can be a great source of relieving the soreness that we produce in our muscles after our workouts. Again Faster’s Jon Gilson has an excellent 2-part [...]