Today’s WOD
Warmup: Speed Ladder + Lateral hurdles. Resistance band sprints forward/backward.
Strength: 1RM Deadlift
WOD- 8 rounds:
4 chin ups
6 Deadlift 70% of 1RM
8 Ball slams/ tire slams w/ Sledghammer
10 yd shuttle x 6
Steve De La Torre working on his resistance sprints with Coach Scott
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
Since today was nice and sunny, we figured it was a good day to be outside, so we started off with some running. Yaayy..
Warm Up:
100M Run On the Minute For 10mins.
When you are done take a ten minute break, then you may begin the workout.
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15-12-9
KBS 70/35
Burpees
Rest 2 mins. (keep the clock running)
And go again, but now it’s
12-9-6
KBS 70/35
Burpees
Now you may record your final time. Have fun!
Later on in the day we had Chase and Summer try it out.
They missed out on the sun, so they did it in the cold.
Good Job Guys! Way to push through it.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
We haven’t done Farmers Walks in a workout in bit, so we decided today was a good day for them.
4 Rounds for time:
50 M. Farmers Walk 70/55
10 Box Jumps
250 M. Row
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Coach Tai had Anthony working hard.
He finished first in today’s 3:30 class. Good Job Anthony!
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
3 Rounds for time:
10 Thrusters 115/65
200 M. Run
10 OHS 115/65
30 DU’s (or 90 singles)
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And don’t forget to stretch when you are done.
You don’t want to get tight like Coach Tai.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
3 Rounds:
1 min. Double Unders
1 min. Push Press 135/95
(It’s supposed to be heavy)
1 min. Pull Ups
1 min. Dead Lifts
Add total number of Reps per Exercise. Enjoy.
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Here We Have 16 year old Dakota, Squatting 425!! His one Rep Max.
Got him on the board for third place. Good Job Dakota!
Only Coach Tai can Spot numbers like that.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
6 rounds for time:
10 Clusters 95/65 (clean+squat+press)
10 burpees
10 sit ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Training a Weakness
Many of us avoid exercises that we don’t like, or that we’re not good at. Running seems to top the list of least favorite exercises. Therefore, since the weather is perfect for running, not too hot, not too cold, we’ll be running more!
6 rounds for time:
Run 400m
15 push ups
15 Knees to elbows
15 pull ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
4×400 m. Runs
Rest 2 minutes after each lap.
Record time for each lap.
The Goal is to not deviate more than 8 seconds.
Then – 12 Min. AMRAP
8 – Body Weight Bench
8 – Body Weight Back Squat
8 – Knees to Elbows
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
“12 Days Of Christmas”
1 Squat Clean and Jerk 135/95
2 Box Jumps 30/24
3 Burpees
4 Push Jerks 135/95
5 KB Swings 53/35
6 Pistols
7 Ring Dips
8 Hang Power Cleans 135/95
9 Deadlift 135/95
10 Wall Ball 20/14
11 Pull Ups
12 Man Makers 45/25
Complete reps just like the song:
1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
3 Rounds For Reps:
1 min. Row for cals.
1 min. Burpees
1 min. Snatch @ 95/65
1 min. Toes to Bar
1 min Rest
Nick Effinger exhausted after today’s WOD.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
For time:
50 Squats
25 Push ups
50 Double unders
25 Push ups
50 KB SDHP 50#/35#
25 Push ups
50 Sit ups
25 Push ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Cody Duszynski Back at Crossfit I5
After 16 weeks of Army Boot Camp Cody Duszynski is back for more Crossfit I5 Training. We are glad your back Cody, lets get you ready for your last couple weeks of Boot Camp.
12 Min. AMRAP
20 Barbell lunges 75#/55#
20 KBS 50#/35#
20 Push Press 75#/55#
20 Knees to Elbows
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Crossfit I5 Competition Team
Crossfit I5 competition team did great at the NLI competition!
Coach Scott Meyers Mens Advanced
Coach Nick Effinger Mens Intermediate
Mens Intermediate first competition
Casey Dunn, Colton Hufferd, Steven Nguyen
Sheila Rodriguez Womans Intermediate first competition CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes