Welcome To The Last Day Of 2009…
In These Final Hours…In These Final Classes…
How Will You End 2009?
“Finish Like A Champion!” -B. Will
Team CrossFit Elite Fitness Academy
The first and only Level 3 Certified and Licensed CrossFit Affiliate serving Monrovia and all surrounding cities
Blog
December 30, 2009
Updates And Reminders
Academy Schedule:
WEDNESDAY: Regular Classes
THURSDAY: Open For On The Hour Classes: 6am-11am
FRIDAY: Closed
SATURDAY: 8am and 9am CrossFit Is A Field Trip Day. Go Directly To Foothills Middle School In Arcadia
10am – USAW Practice
11am – Cherry Class
NOTE About Saturday’s In 2010:
Starting On January 9th 2010 The Cherry Class Will Move To 10am and USAW Practice Will Move To 11:30am
Not Only Is JerkWOD A 2nd Year Med Student, A Snatching/Cleaning And Jerking Member Of The USAW Team, A Soon-To-Be-Licensed Motorcyclist, But She Is Pretty Good With A Weapon…Quite The Red Militia Soldier If You Ask Me…
The Academy Training:
“Guess Where This Came From?”
5 min of Hang Power Cleans (50% 1RM)
4 min of Double Unders
3 min of Push Jerks (50% 1RM)
2 min of Double Unders
1 min of Burpees
If Any Of You Can Guess The Affiliate This Came From You Will Earn Something Special…
The USAW Team Training:
Snatch – Heavy Single
Then 85%x1×4
Clean And Jerk – Heavy Single
Then 85%x1×4
Front Squat – Heaviest Clean Load x2×3
HKE x15×3
KB Sidebends x10×3
Post It All To Comments…
December 29, 2009
Guess What Goes Live In A Few Days?
That’s Right…
The 2010 Camp Pendleton Mud Run…Here Is The Schedule:
SAT Jun 5th – Solos
SUN Jun 6th – Teams Of 5
SAT Jun 12th – Solos
SAT Jun 19th – Solos
ON JAN. 1ST 2010 GET REGISTERED ASAP….OR Be Left Out…
The Academy’s Training:
“3 Dirty Rounds”
30 Ball Slams
30 Pull-ups
3 Tire Flips
30 Push-ups
30 DB Lunges @ ½ BW
The USAW Team’s Training:
Power Snatch 75% Of Monday’s Snatch
x1×5
Power Clean And Jerk 75% Of Monday’s Clean x1×5
Followed By:
3RFTO:
15 KBS @ 40% BW
15 DB Push-Press @ 25% BW Each Side
The Rouge Racers:
Half: 5 @ Mid Tempo
Full: 7 @ Mid Tempo
Post It All To Comments…
December 28, 2009
4 Days Left
ATTENTION: ATTENTION: ATTENTION:
Academy Team Members Interested In Our CrossFit Games Affiliate Cup Team…
There Will Be A Meeting Wednesday Night @ 7:00pm
We Will Announce Our Selection Process And Unviel The WODS For Competition…
Please Let Me Know If You Are Interested…
How Will You Close Out 2009?
The Academy’s Training:
“Donkey Kong” Version 2
21 Burpees
15 Tuck Jumps
21 KBS
15 Tuck Jumps
21 Box Jumps
15 Burpees
15 Tuck Jumps
15 KBS
15 Tuck Jumps
15 Box Jumps
9 Burpees
15 Tuck Jumps
9 KBS
15 Tuck Jumps
9 Box Jumps
The USAW Team’s Training:
Snatch – Heavy Single
Then 90%x1×4
Clean And Jerk – Heavy Single
Then 90%x1×3
Back Squat – Today’s Clean Max x3×3
GHD Sit-ups x15×3
The Rouge Racers:
Rest Day
Post It All To Comments…
Final Week Schedule:
Monday: Regular Classes
Tuesday: Regular Classes
Wednesday: Regular Classes
Thursday:
CrossFit: 6am, 8am, 9am
Open Academy: 7am, 10am, 11am
Midnight Marauders Adventure Race: 8:00pm
Friday: Closed
Saturday: Regular Classes
Questions?
December 26, 2009
Back To Work…
Although Santa Has Come And Gone…It’s Time To Get Back To Work…
Head To The Academy To See What Is In Store….
As For The USAW Team…
Snatch – Heavy Single
Then 85%x1×4
Clean and Jerk – Heavy Single
Then 85%x1×3
Front Squat – Heavy Single
Followed By:
3RFTO:
300m Row
7 Burpees
Post It All To Comments…
December 24, 2009
Christmas Present
Thanks To Charlie Bell And His Band Of Merry Rockman…We Cleared The Landslide And The Mt. Wilson Trail Is Open Again…
Thanks To: Charlie, Matt, Randy, Pete, Jay, Keith, Andy
As For The Academy…
Show Up And Find Out…
December 23, 2009
Schedule Updates
For Those That Have Asked:
Wednesday December 23rd 2009:
Regular Schedule
Thursday December 24th 2009:
CrossFit Classes: 6am, 8am, 9am
Open Academy: 7am, 10am, 11am
Friday December 25th 2009:
Academy Closed
No Academy Team Meeting
Saturday December 26th 2009:
Regular Schedule
Academy Team Meeting @ Noon For All Instructors And Interns
The Academy’s Training:
Burgener Warm-up
Skill Transfers
Clean and Jerk – Heavy Single
The USAW Team’s Training:
Snatch – Heavy Single
Then 90%x1×4
Clean And Jerk – Heavy Single
Then 90%x1×3
Back Squat – Clean Heavy Singlex3×3
GHD Sit-ups x15×3
Post It All To Comments…
December 22, 2009
Right Around The Corner
With The Holidays Coming Closer Each Day, Stay Focused…
The Academy’s Training:
Front Squat 95% x1×3
Followed By:
With a continuously running clock do one pull-up the first minute, two
pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
The USAW Team’s Training:
Power Snatch 75%x1×5
Power Clean And Jerk 75%x1×5
Followed By:
3RFTO:
10 2 Walking Lunges + 1 Broad Jump
15 Kipping Pull-ups
The Rouge Racers:
Half: 3 @ Short Tempo
Full: 6 @ Short Tempo
Location: ACP: 6:30pm
Post It All To Comments…
Post Thoughts To Comments…
December 21, 2009
Center Of Excellence
Post Thoughts About This Weekend To Comments…
The Academy’s Training:
Snatch: Test For Max
Followed By:
Goat Skills
The USAW Team’s Training:
Snatch – Heavy Single
Then 85%x1×5
Clean And Jerk – Heavy Single
Then 85%x1×4
Front Squat – Clean Heavy Singlex2×3
Overhead Walking Lunges x30×3
@ 45lb Plate
The Rouge Racers:
Rest Day
Post It All To Comments…