Archive for: August, 2015

09/01/2015

CrossFit Granada Hills – CrossFit Mobility a. Wall Protocol b. “Short hammy, long hammy” Warm-up 3 RFQ (add weight across) 6 BtN Push Press 6 Good Mornings 60 second plank Weightlifting Deadlift (3×10 @100% of Clean) Metcon Metcon (Time) 21 Push-up 9 Deadlift 255/185 15 Push-up 6 Deadlift 9 Push-up 3 Deadlift Cooldown 400m Run…

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08/31/2015

CrossFit Granada Hills – CrossFit Mobility Shoulder Hip Warm-up (No Measure) 400m Run …then… 2 Rounds not for time 18 USA KB Swings 35/26 16 Candlesticks 14 KB Snatch 35/26 12 Supermans 10 KB SDLHP 35/26 8 Air Squats 6 KB Push Press 35/26 4 Chin Ups Metcon 1000m Row (Time) Max Effort 1000m Row…

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08/30/2015

CrossFit Granada Hills – CrossFit Warm-up 800m Indian run …then… “Tabata” Handstand Hold Metcon Metcon (Time) “I Got 99 Problems” 44 Box Jumps 24/20 44 Weighted Sit-ups 25/15 33 Box Jumps 33 Weighted Sit-ups 22 Box Jumps 22 Weighted Sit-ups1 minute rest Metcon (AMRAP – Reps) 7 minutes Max Push-ups

08/29/2015

Mobility Couch Stretch I love my red ball CFGH Warm Up 10 4 Turkish Get Ups 12 Band Pull Aparts 6 Turkish Get Ups 12 Upright Band Rows 8 Turkish Get Ups 12 Face Pulls Metcon: AMRAP 12: In Team of 2: 20 Push Ups 10 Weighted Step Ups Max Double Unders Partner 200M Farmers…

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8/29 WL

Warm-up Old School Oly   Weightlifting 1+1 Hang Power Clean + Power Clean (6 x 1 add weight across) 1 + 1 Push Jerk + Split Jerk (6 x 1 add weight across) Barbell Row (5 x 5 @ 100% of Power Clean)

08/28/2015

CrossFit Granada Hills – CrossFit Mobility Overhead Runners Stretch Skill Snatch Metcon Metcon (Time) “Karabel” 10 Rounds 15 Wall Ball 3 Power Snatch (135/95) Buyout: 800m Run

08/27/2015

CrossFit Granada Hills – CrossFit Warm-up 400m Run Skill Kipping pull-up progression Metcon Metcon (AMRAP – Reps) EMOM 30 (teams of 3) Max cal row Max David Hasselhoff’s Max t2b

Member Transformations – Dinorah

    I joined CFGH shortly after the opening in February 2015.  At the time I had been meddling with weights at a commercial gym with no structured direction.  ‘Muscle burns fat’ is what I kept reading online so I’d watch how-to videos to learn how to lift.  While I had some success with this…

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08/25/2015

CrossFit Granada Hills – CrossFit Warm-up My Prediction: Pain! Metcon (Time) 75 Box Dips 150 KB Swings (53/35) 1 Mile Wall Ball Run (20/14)

08/24/2015

CrossFit Granada Hills – CrossFit Mobility Wrist Warm-up (No Measure) 2-3 Rounds of banded: 12 high pulls 12 pull aparts 12 lat pull downs 12 face pulls 12 tricep extensions 12 wall squats Weightlifting Snatch Grip Push Press (5×5+1 ) +1 OHS add weight across, record heaviest weight Metcon Metcon (Time) “Make it 10” (115#/75#)…

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