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CrossFit Iron Mary’s – CrossFit EnduranceEndurance Team ONLYFULL: 400 Meter Short Intervals (5 Rounds for time)Run 400 meters and Rest Directed Time Note Interval Rest Time in Comments:30 faster than Planned Marathon pace 8x’s with an easy 400 meter jog between effortsHALF: 400 Meter Short Intervals (5 Rounds for time)Run 400...
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Save the date! Carrie will be doing an info session and Q&A on Saturday 10/24 at 9am at CFC on healthy eating. This is the perfect opportunity to get all your heathy eating questions answered and help jumpstart your nutritional success! We will be setting up a 6 week program for all of you ready to make changes or better your eating habits starting November 1. This program will include a private 1 hour consultation with Carrie the week before it starts and then weekly check in sessions for added accountability, trouble shooting, and help. If you have specific questions you would like answered feel free to comment below. If you can't attend the event but would like to meet with Carrie and get started on the 6 week health journey let us know! @crossfitcoronado #Crossfitcoronado #cfcnutrition #cfc #crossfit #coronadofitness #coronadonutrition #coronadogym #coronadoisland #coronadobeach #Coronado #sandiegonutrition #nutritioncoach
Xendurance and Pure Pharma O3 are available again! To read about Xendurance: http://www.crossfit858.com/2015/04/extreme-xendurance-now-available/ To read about Pure Pharma O3: http://www.crossfit858.com/2014/08/now-carrying-purepharma-o3-fish-oil/
2 DAYS LEFT... until Taste of Coronado. Buy your tickets online HERE http://bit.ly/1L8hOQG either today or tomorrow to get $10 off. We'll meet at the gym at 5 and pick up tickets as a group from there. This is a walking event and is tons of fun. It's great opportunity to sample all of the Coronado restaurants and hang out with other CFC members.
CrossFit Kids Fall Special! ACF is currently offering special rates on our CrossFit Kids and CrossFit Tots memberships. Don't miss out on this opportunity to get your child into our CrossFit Kids program! http://www.alisocrossfit.com/crossfit-kids.html
Happy Monday, Surf City!! It is our distinct pleasure to kick off this week with an athlete SHOUT OUT!! Most of the morning crew know our friend Barbie, or have at least seen her working her BUTT off (literally) on her journey towards her fitness goals. In the short two months that she's been with us, she has easily shed 20+ pounds, lost several noticeable inches off of her waist, legs, and booty, and has improved tenfold in her range of motion and overall athleticism. When she first got here, she could barely squat...now she does barbell back squats for reps, and just the other day - KICKED HERSELF UP INTO A HANDSTAND & held it for a full minute. If you see her around, give her a hug, say congrats, and then get out of the way because, believe us - she is a firecracker who's just getting started. We expect to see a lot more great stuff from Barbie. CrossFit Surf City is proud of you, girl!!
Our members have asked the ACF coaches, "How do you allocate your food intake around your workout schedule? Say, for someone like me working out mostly in the afternoons. When during the day would I best consume my calories or macros around an afternoon workout schedule?" To learn more about proper nutrition for advancing your athletic performance, check out this article. http://www.alisocrossfit.com/blog/nutrient-timing-for-athletic-performance1
Don't forget to pre-order your 2015 Hike For Hunger Shirts before this Thursday, October 15th at 5:00pm. 2015 Hike For Hunger Shirts are now available for pre-order online! 20% of the proceeds from every shirt will be donated to the Laguna Food Pantry to purchase additional supplies and non-perishable food items for those in need. Shirt order deadline is Thursday, October 15th at 5:00pm. All shirts ordered before the deadline will be delivered to Aliso CrossFit and available for pickup on the day of the event. http://www.alisocrossfit.com/shirts.html
"Wait A Second…Or Two." by C.J. Martin Isometric pauses allow athletes to feel proper positions, and allow coaches to communicate corrections as the athlete feels the faulty pattern. The isometric pause also has the added benefit of helping to control intensity – slowing athletes down and forcing them to lighten the load so that they can meet the prescribed tempo.
ONLY 5 DAYS LEFT!!! In 5 days I will be heading down to @CrossFitInvictus in San Diego where I will be running my last @FreestyleConnection Seminar in SoCal. Visit the link for information and registration. https://freestyleconnection.pushpress.com/open/event/freestyle-connection-seminar---san-deigo-ca
Monday 10.12.15 Back Squat 65% x 10 70% x 8 80% x 6 85% x 4 90% x 2 x 5 _______________ With the remaining time left in class... Super Set a) Weighted Pullups Build to a Heavy 3 Rep b) Bench Press Build to a Heavy 3 Rep _______________ You may choose to work on Pullups as a skill instead. (kipping, negatives, pullovers, etc)
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Function 10/12/2015 Beginner Intermediate Advanced Roll Out Rock and Roll Calves Warm Up 5 min Hoover ball + Dynamic Warm-up WGS Walk the Dog Lunge & Twist 2 arms 1 leg Mobility Angry Overhead Skill Pose Running WOD 3 Rounds for time: 400m Run 25 sit-ups 20 pull-ups 15 Burpees Cool Down Pecs on post Fitness [ 61 more words. ] http://www.cafitusa.com/function-fitness-monday-october-12th/
Nightmare on Hewitt st! Save the date: October 31st. 8pm! Come celebrate Trojan Crossfit's 3rd year anniversary party!! Costume party for the sexiest, scariest and most original costumes! Food, beverages and games! Please bring your most rotten dish or treats to share! Bring friends, family etc etc! All are welcome.
CrossFit Counter Culture - Group Class Warm-up Row Fish GAME Metcon Metcon (Time) 4 rounds for time of: 30 push-ups 115-lb. front squats, 20 reps 115-lb. push presses, 20 reps 30 GHD sit ups http://crossfitcounterculture.com/2015/10/10/10112015/
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