Chris, Rola and Stephanie - Just three of the students who completed the April Essientials Course.

WOD
Dead-Lift
3-3-3-3-3

Then
Max 500M Row
Rest 2 Minutes
Max 500 M Row

Compare results to beyond the white board.

Roop works on her shoulder flexibility by loosening her latissimus Dorsi Muscle... AKA- lats

**No level 2 Class tomorrow.**

In the world of health and fitness flexibility is a huge component to a better you. We all have deferent areas that need specific attention right? Some of us hunch when we do squats, this is a common issue for beginners and most commonly caused by hamstring flexibility. Some of us may have issues extending our arms correctly on overhead movements. Most commonly caused by poor scapular mobility and shoulder area mobility.

The big question is, how do we fix this? There are many different options but they all boil down to consistency over time. First, stay on top of you mobility drills. I have posted some videos below of the most common ways to fix problem areas. Second, know your issue. Attempting to do an exercise that strains the inflexible area under a heavy load will only result in injury. Don’t let your head full you... load + poor mobility = improper form which causes ? You guessed it....“Injury.” Listen to our coaching staff, we focus specifically on making safety a priority.


For the Squat-

Bi panel - Good and Bad
PNF Stretching for the Hamstrings
Learning to keep the chest up

For the shoulders-

Both german hangs and wall slides + band dislocates are musts as they will help improve proper shoulder range of motion in flexion and hyperextension for handstands , overhead squats, push press and the push jerk.
Ido Portal has produced a good set of videos on scapular mobility and stability which you should definitely think about incorporating into warmups or cooldowns.Scapular mobility Scapular stabilization
Static stretching may feel good but is almost useless to really improving performance and flexibility. Learn how to apply resistance stretching and active stretching. This is how an athlete will improve flexibility, under a safe tension and load.

WOD
Front Squat
-3-3-3-3-3-3-3

Tags: Flexiblility issues

Robert. W giving his all at the CFSC affiliate cup tryouts. Way to go Robert!

May 29th CrossFit South County is bringing the beach WOD back in town! Just an hour of a fun filled, team work and a sandy WOD.

When - May 29th
Where - Main Beach Laguna
Time - 9:30AM

Register here for this event!

WOD
4 Rounds for time of:
Weighted Lunge 100’
Walk on hands 30’
5 Muscle-ups

Scale as ;
Hand Walk- 2 Minute handstand total - 1minute for beginner
Muscle-ups - Pull-ups and dips 3/3 For 1 MU- Beginner 1/1 for 1 MU
Lunge weight- 53/35 Scale down needed.

Susan digs deep to keep the ball at 10’ during Wall-Balls.

--- Monday morning classes are limited to 8 students but we offer a class every 30 Minutes. Please come to the on before or after if class is full.---

Sometimes we want to set it down, sometimes we want to just slow down and sometimes we just want to even quit. CrossFit is no joke when it comes to an intense workout. We always manage to finish the workout for the most part but did we keep on pushing full throttle. Find a motive, find your drive and pick it up and keep going.

WOD
Tabata Intervals
Complete 16 intervals a total of 8 minutes of:
Push-Press
Sumo Dead-Lift High Pull
------------------------------------
Rest 1 minute
------------------------------------
Complete 16 intervals a total of 8 minutes of:
Push-up
Pull-up

*alternate between both exercises each interval until all intervals are complete.
* Post lowest number performed in any set of the 4 exercises.

Weight for exercises.
115/75
95/65
85/55
65/35

Gerald, pictured above. Let’s out a loud roar as he drops the bar setting a new Push-Jerk PR! Defiantly the new picture of the week.

Announcement- Only 7AM class tomorrow AM. Please show up promptly as class will start on the hour due to the following tryouts.

The Affiliate Team Tryouts will be taking place from 8:15AM-12:00PM. For anyone interested in watching CFSC’s fittest go head to head come by around 9AM with snacks and drinks. It will definitely be a great event to watch! Good Luck to all the competitors.

All Competitors - 8:15AM is briefing of all movement standards and heat slots.

Saturday 7AM Class WOD: Fight Gone Bad
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.

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: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie equals one point.

Compare to Beyond the White Board.