Ryan Anderson: 160# bodyweight 160# power snatch, 215# clean and jerk, 22 strict chins in a row.

I remember when Ryan wandered into our gym like a lost puppy a year ago. Now hes off in college and become a great young man. Bodyweight snatch, and a 55# + bodyweight clean and jerk. What do your numbers look like?

Brand new Buddy Lee Rope Master jump ropes now available in the box. Do yourself a favor and get the best rope on the market. Double unders will be a cinch.

WOD

A. Back Squat Ladder: Perform as many 1-4 back squat ladders as you can in 10 minutes. Use 70% of your 1 rep max in the high bar back squat.

(ex. (perform 1 squat, rack it, perform 2 reps, rack it, 3 reps….up to 4, then start at 1 again, 1-4 one time = 1 ladder) Post total ladders completed, plus partial rounds to whiteboard.

B. For total reps:

:30 Jump and Switch lunges

1:00 AMRAP Double Unders

Rest 1:00

x5 rounds

C. 3×20 GHD situps @3030 tempo (three seconds down, and three seconds up)

Paula heading towards an awesome 3rd place finish in the womens masters division.

Orange Coast CrossFit takes 2nd and 3rd place podium spots! Ooooouuuuuu!!!

First WOD this Saturday will start at 9am. Please make note.

WOD

5 rounds of:

-25 box jumps UNBROKEN

-15,12,9,6,3 Thrusters (95/65)

-30 situps UNBROKEN

(Note: everything stays the same except for the thruster, which decreases each round)

Gymnastics and body control are a big part of the CrossFit programing. We all need work on our handstands and here is a perfect opportunity.

Check out this video of the handstand and some of its variations.

Just had a meeting with Scott Mackenzie who owns Bare Natural Foods and he brought by some samples of their new food. They have just contracted a great new chef and the food is insane. They will be offering Breakfast, Lunch, snack, and dinner options five days a week starting on August 3rd. I am strongly encourage you to check them out. The food I had was as good as any restaurant and whats better is its all Paleo and with mostly organic ingredients. Check out their site asap and get in an order.

Also please wish Jen a late Happy Birthday. It was yesterday. Were sorry we forgot, shame on us We made it up with a WOD for ya Ms. Muir! Enjoy! If you havent checked out her blog do it now. Become a follower as she is going through all of the things that most of you are right now.

WOD

“The Jen”

Walking lunge 100 ft.
21 Pull-ups
21 HandStand Pushups
Walking lunge 100 ft.
18 Pull-ups
18 Handstand Pushups
Walking lunge 100 ft.
15 Pull-ups
15 Handstand Pushups
Walking lunge 100 ft.
12 Pull-ups
12 Handstand Pushups
Walking lunge 100 ft.
9 Pull-ups
9 Handstand Pushups
Walking Lunge 100 ft.
6 Pull-ups
6 Handstand Pushups

Not this

The FDA food pyramid is WRONG!

The famous “food pyramid,” considered almost holy by many nutritionists and dieters, is wrong and hurts both waistlines and health, claims Dr. Walter Willett, a leading U.S. nutrition researcher, in his new book Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Read here.

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5