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!!!Calling All Red Militia Racing Rouge Runners!!!

The Santa Anita Derby Day 5k Is This Saturday…

(No Trail Race Practice At Kerstings)

GET REGISTERED…

Represent Your Team In Your Red Academy/Bootcamp/Masters/Kids Shirts…

Stay After For The Great Beer Garden…

Who’s With Me???

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Clean and Jerk 90%x2×3
Followed By:
3 Rounds For Completion:
Max L-Pull-ups
Max Ring Dips

TEAM 2:

Burgener Warm-up
Skill Transfers
Clean and Jerk x2×3
Front Squat x3×5
Followed By:
3 Rounds For Completion:
Max L-Pull-ups
Max Ring Dips

TEAM 3:

4RFTO:
800m Run
30 Ab-Mat Wall-Ball Shots
15 GHD Hip Ext.

USAW Team’s Training:

Muscle Snatch
60%x5, 65%x4, 70%x3×2
3 Position Clean
65%x2, 70%x3
Clean Deadlift 100%x7×4
Front Squat
60%x8, 65%x6, 70%x5, 75%x3, 70%x5
Weighted Sit-ups x10×3

Post Thoughts To Comments…

The Academy’s Training:

TEAM 1:

Press 85%x3×3
Followed By:
“Can You Do It”
20 BW Squats Unbroken
15 ¾ BW FS Unbroken
10 ½ BW OHS Unbroken

TEAM 2:

Press x3×3
Back Squat x3×3
Followed By:
“Can You Do It”
20 BW Squats Unbroken
15 ¾ BW FS Unbroken
10 ½ BW OHS Unbroken

TEAM 3:

3RFTO:
300m Run
30 DB Push-Press
30 Box Jump (24)
30 KB SDHP
30 Wall-Balls

The USAW Team’s Training:

Power Clean + 2 Clean
65%x2, 70%x3
Snatch Balance
60%x3×2, 65%x3, 70%x3×2
Push Press 75%x5×5
Followed By:
3RFTO:
100m Sprint
10 Broad Jumps
10 Kipping Pull-ups

Killer Keith…The 3rd Year Champion Of The Maltz Challenge…19:44

Crazy Fast!

Post Thoughts To Comments…

Racer Wesson Threw Down A Victorious PR At The Cheseboro Half Marathon…A Very Challenging 13.1 Mile Trail Course With A 4 Minute PR @ 2:05…

Donna And Corlyn Were Again Victorious, This Time At A New Muddy Buddy Course In Temecula And This Time Taking 1st Place With A 55 And Change Course…

Dirt Diva Threw Down Another Course PR At The Umstead 100 Mile Race With A 22:09…A First Time PR On This Course…

Andy K. Also Knocked Out A HUGE 100 Mile Success At 18 Hours And 45 Minutes…

Not To Take Away ANY From Those Great 100 Mile Finishes…But The Check This Out…

Top Men’s Time For 100 Miles: 13:23 Zach Gingerich

Top Women’s Time For 100 Miles: 15:58 Jill Perry

UNREAL…

Great Work By All Racers…

The Academy’s Training:

TEAM 1:

Snatch: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Snatch: Test For Max
Weighted Pull-up x5×5
Followed By:
Athletic Skills Chart Work

TEAM 3:

For Time:
21 KBS (53, 35)
42 Pull-ups
15 KBS (53, 35)
30 Pull-ups
9 KBS (53, 35)
18 Pull-ups
Followed By:
Athletic Skills Chart Work

USAW Team’s Training:

Power Snatch + 2 Snatch
65%x2, 70%x3
Jerk
70%x3, 75%x3×3
Clean Pull 90%x7×4
Back Squat
60%x8, 65%x8, 70%x6, 75%x6×2
V-Ups x15×3

Post Congrats And Thoughts To Comments…

Team CrossFit Academy Is Pleased To Be Selected By DEA West LA Branch For The 4th Annual

“Maltz Challenge”

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Airforce PJ (Pararescue) was killed in action in a helicopter crash along with 5 of his brother PJ’s while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. He and his fellow servicemen represent all that is good and honorable about the U.S. intentions in Afghanistan.

You are challenged to complete the entire workout in the shortest amount of time possible:

WARRIOR WOD: Maltz

400m run
50 Pull-ups
200 meter Farmer’s Walk with 45lb DBs
50 Dips
100 Push ups
50 Hanging Knees To Elbows
100 Sit-ups
400m run

Post Names, Times, and Thoughts To Comments…

The Academy’s Training:

TEAM 1:

Bench Press 80%x3×5
Followed By:
For Completion:
Max Kipping Pull-ups
Then, As Many Rounds As Necessary To Match In Dead-hang Pull-ups Or Chin-ups

TEAM 2:

Bench Press x3×5
Bent Row x3×5
Followed By:
For Completion:
Max Kipping Pull-ups
Then, As Many Rounds As Necessary To Match In Dead-hang Pull-ups Or Chin-ups

TEAM 3:

For Time:
2 Mile Time Trial
Rest = Full
1 Mile Time Trial
Followed By:
Athletic Skills Chart Work

The Racing Rouge:

Death By 10m…Meet At FMS @ 6:30pm

Bootcamp Class:

Urban Challenge Level 1…Meet At St. Rita’s @ 6:30pm

AK-16 Nails 3 Of 3 And Gets That Much Closer To A Body-weight Snatch…@ 16 Years Old

Team CrossFit Academy’s School Age Is SOLID

Post Thoughts To Comments…

Blow This Picture Up…

This Was Just About 4 Years Ago…

Where?

CrossFit HQ @ Santa Cruz

What?

The First Affiliates Gathering, It Wasn’t Even Really Called That…BEFORE There Was 2000 Affiliates…

Maybe There Were 30 Of Us…

Can You Name A Few Others In The Room?

Where Were You 4 Years Ago?

The Academy’s Training:

TEAM 1:

Deadlift 90%x3×3
Followed By:
For Time:
300m Row, 10 Burpees
400m Row, 20 Burpees
500m Row, 30 Burpees

TEAM 2:

Deadlift 3×3
Press x3×3
Followed By:
For Time:
300m Row, 10 Burpees
400m Row, 20 Burpees
500m Row, 30 Burpees

TEAM 3:

Now It’s Your Turn…

3 RFC:
21 Thrusters @ Half BW
Rest Interval = Full
Goal Is UNBROKEN Reps

The USAW Team’s Training:

3-Position Clean
60%x2, 65%x2
Clean Deadlift 100%x5×3
Front Squat
60%x6×2, 65%x6×3
For Time:
500m Row, 30 Sit-ups
400m Row, 25 Sit-ups
300m Row, 20 Sit-ups

Post Thoughts To Comments…

Jenny Jacobsen – 1st at North European Sectionals in Stockholm!!!

Photo Courtesy Of OPT…

The Photo Was Fitting For Today’s Challenge…As Well, The Understanding That Wasted Time, Missed Reps, Extra Breaks, And Short ROM All Decrease Your Overall Ability To Increase Your Power Output…

Some Of You Understand This…

For Those That Don’t…Please Ask Why…

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Clean and Jerk 85%x1×5
Followed By:
10 Unbroken Reps Of Grace
Rest 3 Min.
10 Unbroken Reps Of Grace
Rest 3 Min
10 Unbroken Reps Of Grace

Unbroken Or It Doesn’t Count

TEAM 2:

Burgener Warm-up
Skill Transfers
Clean and Jerk x1×5
Front Squat x3×5
Followed By:
10 Unbroken Reps Of Grace
Rest 3 Min.
10 Unbroken Reps Of Grace
Rest 3 Min
10 Unbroken Reps Of Grace

Unbroken Or It Doesn’t Count

TEAM 3:

AMRAP In 20:
20 Box Jumps
2 Sets Of Suicides
10 KBS @ 53/35

The USAW Team’s Training:

Power-Clean + Clean
60%x2
65%x2
Snatch Balance 60%x3×3
Push-Press 70%x5×4
Followed By:
3RFTO:
10 Kipping Pull-ups
15 Double-Unders

The Racing Rouge:

TOSH: 3x (200m + 400m + 600m)

Rest the exact time it takes you to do each interval in each set.

Old School Rouge:

6 @ Mid Tempo

Post Thoughts To Comments…

Former LaSalle Cross Country Captain Colin Hurlbut Destroyed The 2010 Mt. Diablo 50K Last Saturday With a 5:29 Finish, Placing Him 1st In Age And 4th Overall…Way To Finish Like A Champion…

Then On Sunday…Jim and Mel W., Shannon Mil. And Sus A., Tim Osti, Sharon and Andy, Shannon Gibbs,  Sachiko Pedder, and Dave B. All Completed The LA Marathon…EXCELLENT Work On The LA Course Yesterday Morning…

Results Can Be Found Here…Click Here…

***Important Schedule Update***

The Academy Will Be CLOSED This Friday, March 26th From 6am-3pm In Preparation For The 4th Annual DEA Maltz Challenge…

Those That Want To Compete, Here Are The Details:

Solo Or Teams Of 3 ($15 Per Competitor)

8:30-8:55am: Check-In

9:00am: Opening And Dedication

9:15am: First Heat

9:25am: Second Heat

And So On Until All Heats Are Released

Order Of Heats: All Legit Solos And Legit Teams Will Go First, Then Scaled Solos And Scaled Teams Last…

The Academy’s Training:

TEAM 1:

Press: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Press: Test For Max
Back Squat x3×3
Followed By:
Athletic Skills Chart Work

TEAM 3:

4 RFTO:
20 Double Unders
200m Row
20 DB Renegade Rows
Followed By:
Athletic Skills Chart Work

The USAW Team’s Training:

Power-Snatch + Snatch
60%x3, 65%3
Jerk 70%x2×4
Back Squat
60%x6×2
65%x6
70%x4
Clean Pulls 85%x5×4
Windmills x5/Side x3

So Who’s Doing Maltz On Friday?  Post RSVPs To Comments…Solos?  Teams Of 3?  I Know 2 Teams Of LAPD Ladies Are Coming…Any Other Folks As Tough As These Ladies Are?

Show Up Today Any See What Is In Store…

Thank You To All Those That Supported The So. Cal Regionals And The USAW Spring Open.  They Were Both Great Successes…

So What’s Next?

The Derby Day 5k..CLICK HERE To Register NOW…

The Goal Is To Break 179 Racers…I Know That We Can Do That Easily…

The Academy’s Training:

TEAM 1:

Back Squat 80%x3×5
Followed By:

5 RFTO:
3 HPC (50% 1RM)
6  Jerks (Same Weight)
9 Burpees

TEAM 2:

Back Squat x3×5
Weighted Dip x5×5
Followed By:
5 RFTO:
3 HPC (50% 1RM)
6  Jerks (Same Weight)
9 Burpees

TEAM 3:

5 RFTO:
12 DB Hang Power Cleans
9 DB Push-Presses
6 DB Overhead Lunges
“Bear Complex Rules”

Who Is Racing Derby Day? Post Race Intentions To Comments…Let’s Get A Move On…