CrossFit South Bay | Hermosa Beach, CA

Chivas glad you finally came after cyber stalking CFSB for the past 6 months.

I’ll keep this short since I’m sick and the NyQuil is about to send me to a place with marshmallow clouds and lollipop flowers  and where my high school Spanish teacher is really an Avatar singing Lisa Loeb’s Stay and I have a test in 10 minutes that I haven’t studied for and if I don’t pass I won’t graduate. Phew, I think I just blacked out a little bit.

Slaughter mullet: Party on top. Business on the bottom.

Our registration for the Affiliate Cup regional is confirmed! We will be having a competition to see which 6 athletes will be participating plus one non-competing coach. The regional will be held at a location in Orange County on May 8^th and 9^th. I also want to congratulate Matt W., Greg, Jon and Remy for having the courage to sign up for the CrossFit sectional March 13^th-14^th at UCLA’s Drake Stadium. Make sure to get your tickets to support our team!

Our t-shirts and new log books get in this week so make sure to bring your hot wet sticky cash to get ‘em while you can. We need to represent CFSB and support our 5K team on Sunday morning. Greg, Remy, Courtney, Jon, Wes, Matt W., Lauren, Ash and Lil’ Ryan will be running their butts off through Redondo.

Don’t forget that Remy is doing an encore to her Nutrition 101 – Paleo Diet clinic on February 13^th from 10:30AM to 1:30PM and will include food. Also we will be having a clinic on flexibility, myofascial release and soft tissue health on February 27^th from 10:30AM to 1:30PM. Email me with any questions.

Finally, a big congrats to our recent On-Rampers. Tonight they will be graduating in to the regular classes so welcome them with a warm introduction or 30 burpees. They have done extremely well over the past few weeks and are going to be monsters in a few months. Our next On-Ramp starts on Monday February 8^th and has 3 spots left.

Thanks everyone for being patient with me while I get over this damn cold. Great job everyone over the past few months. CFSB has seen some amazing changes and we are all to thank for it. Mariessa and I are so grateful to have such a great CrossFit family!

WOD 2/4/2010

Deadlift 4-4-4 75%

2 Rounds AMRAP 7 Min 1 min rest between rounds
Suicide Run
5 Ring Dips
5 Ring Rows
5 Burpees

Coaches Note: Set up the suicide run in with a cone half way through the parking lot. Athletes are to run to the end of the parking lot and back then to the cone and back to equal 1 suicide run.

Optional:
Bench Press 1-1-1-1-1
L-Sit Hold 1 min x 3
20 minute run max distance