M-95, W-65
5 Squat Thrusters
7 Hang Power Cleans
10 SDHP
Dave T. working out some kinks.
Saskya can still smile while rolling.
Would those of you that took this seminar recommend it to others, if so why?
Post Thoughts to Comments…
Team CrossFit Elite Fitness Academy
The first and only Level 3 Certified and Licensed CrossFit Affiliate serving Monrovia and all surrounding cities
Blog
June 29, 2009
5 Rounds For Our Visiting Friends
Try Your Skill At This WOD From CF.com…
5 Rounds For Time Of:
20 Burpees
10 HSPU
400M Sprint
Post Name, Time, And Thoughts To Comments…
After One Week Into CrossFit Our Own Monrovia HS Women’s Wildcats Are Still Pushing Hard…They Discovered A Love For Tabata Sprints…This Week They Learn The Benefit Of Going Heavy…
A Big Thank You To Both Danny and Pat For Coming Out And Scoring Our 1st Of Many Official USAW Meets. We Had A Great Showing, A Ton Of PRs, And A Great BBQ After (Thanks Dave O.) Pat And I Will Sit Down This Week And Hammer Out A Schedule For The Next Full Year…Look Ahead And Set Your Schedule For Success…
Another Big Thank You To Both Jeff And Caroline Alexander From Network Fitness. They Spent 4 Hours With 25 Of Our CrossFitters/Bootcampers Helping Us Develop A Sense Of Awareness. The 4 Hour Seminar Addressed Mainly Our Posterior Chain But Touched On Both Shoulder And Arm As Well…It Was A Very Good (Read Painful) Time Indeed.
Affiliate Cup Team Member Shelly Watts (aka Miller) Displays Excellent Vaulting Skills This Picture From This Weekend At Josh Everett’s “Patch” At UCR. The Entire Affiliate Cup Team Had A Great Time Hopping, Vaulting, Balancing, Tumbling, Jumping, And Crashing (SD and Jer) Through The Patch. Thank You To The Staff And Friends At UCR For A Great Time.
June 27, 2009
REST DAY
Mark Your Calendars NOW…
Sunday, June 28th…10am-2pm @ The Academy
Our First USAW Meet…
Come Out And Support Our Own Academy Team Members As They Prepare To Jump Heavy Loads Overhead..
Make Sure That If You Attend That You Show Your Team Pride And Wear Your Academy Red…
There Will Be A BBQ Post-Meet Around 2pm…
BYO Drinks Or Dessert…
June 26, 2009
Happy Hour
Only 7 Slots Left For Saturday’s 1pm-5pm Trigger Point Therapy Seminar…
You DO NOT Want To Miss This…
Learn over 30 specific Self-Myofascial Release techniques to address dysfunctional movement patterns and improve recovery…
Receive written handout of all movements and a complimentary Massage Ball, Small Roller, & Block ($70 value!)
Anyone Else Think This Picture Is Beautiful?
June 25, 2009
Choices, Choices…
Front Squat: Test For 1RM Followed By 2K Row Test
Or
Benchmark WOD: Jackie
Followed By:
Handstand/HSPU and Muscle-Up Practice…Get 1, The Other, Or Both…
The US Army May Be Getting A PT Test Overhaul..Keep Your Fingers Crossed…
Post Thoughts And Ideas As To What You Think Should Be Tested In An Army PT Test To Comments…
June 24, 2009
Snatch 75% Of Your 1RM 3-3-3
Followed By:
4 Rounds For Time Of:
200m Row Sprint
5 Box Jumps
10 Push-ups
Sierra Madre Search And Rescue Are Calling For Volunteers For The January 2010 Class…
Interested?
Do You Have What It Takes To Volunteer?
June 23, 2009
The Grind Continues
Back Squat 85% Of Your 1RM 3-3-3
Followed By:
3 Rounds For Time Of:
8 DB Hang Power Clean + Push Press – 50% Of Your BW
200m Sprint
8 DB Hang Power Clean + Push Press – 50% Of Your BW
200m Sprint
Adam Gets A Little Taste Of Relative Intensity…
The Summer Solstice Adventure Race Teams
Monrovia High School Woman’s Soccer Team Pursues Excellence At The Academy…
June 22, 2009
HELEN
3 Rounds For Time Of:
400m Run
21 KB Swings (M-53, W-35)
12 Pull Ups
A Big THANK YOU to Brian Mackenzie and his Staff for a wonderful Certification.
Post Thoughts To Comments…
June 21, 2009
REST DAY
SUMMER SOLSTICE ADVENTURE 2009
SHORT COURSE
1st Place Team
Team Lighting
Way to go Ladies!
LONG COURSE
1st Place Team
Pagan Dragons
A big THANK YOU to Jane, Joanne, and Carol for putting together a night to remember.
Post Thoughts To Comments…
June 20, 2009
The First Of MAny
TEAM CrossFit: Elite Fitness Academy Will Be CLOSED On Both Saturday And Sunday For First Of Many National CrossFit Certifications. This Weekend We Are Proud To Host Ultra Runner Brian Mackenzie And His Professional Staff For The CrossFit Running/Endurance Certification.
Brian Mackenzie is an expert in strength and conditioning for endurance athletes and is the creator of CF Endurance and is a CF Endurance Coach. He is a Level III CF Certified Instructor and is a Level III POSE Certified Running Coach. Brian is the owner of CF Newport Beach and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several Ultra Marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.
SPECIAL NOTE: There Will Be OFF-SITE 8am and 9am WODS On Saturday ONLY Located At Foothills Middle School (Top Of 2nd Ave. In Arcadia)
Wish Stroller Strides, Franklin, and Red 6 Great Luck As They Tackle The Course…