Hang High Pull

Hang High Pull 6x3, that's right 6 sets of 3

Then 15 min AMRAP

10 x Wall Balls 20/14
10 x Toes To Bar (if shredded hands from angie, do hollow rocks, if no toes to bar do knee raises plus situps) 

quick video for the Hang High Pull (notice the hip extension and how the bar goes back into his hips before popping up). Note this video is flat footed, you can go this route or you can go to extension onto your toes.  

Hang Clean High Pull

More Photos from the weekend

So many of you posted amazing photos and words for Martin all weekend long. This was my favorite post of Martin Pedreira on the weekend. Well said Maria Eugenia Pedreira. Martin, you inspire the gym everyday, more than you realize. We are all so proud of you. Great job this weekend. To think you have only been doing this CrossFit thing for a little over a year. I can only imagine what the next year will be like...

Maria's (Martin's sister) Post:

Day 1: Iron Man.
Day 2: Superman.
Day 3: The Hulk.

You're my superhero every day, I love you!!

Here are some more photos

MARTIN'S GAME DAY (Friday)

Big, huge, monsterous, Forest GOOD LUCK goes out to Martin as he heads to the CrossFit Regionals, action starts this Friday. I encourage everyone to go watch and see the culmnation of Martin's hard work over the past year. It will be awe inspiring. 

Logistics:

It looks like his first heat will be at 11:45 and the second at 4:30.

If anyone wants to carpool or caravan, let's meet at 9:45/10am Friday in the Forest parking lot. 

We should have a brown EZUP, banner, cooler of water and cocunut water in the Tent City. 

Location: 

Del Mar Arena, Del Mar Fairgrounds,
2260 Jimmy Durante Blvd.
Del Mar, CA 92014

This Weeks Schedule

This weeks schedule is going to be all over the place. I ask for a little understanding as Skye is going to be at a wedding starting Wednesday and Martin is preparing for Regionals this weekend. I would like to encourage you all to head to Del Mar this weekend to cheer on Martin. As you can see the schedule will have limited classes. There will be a couple times where Conditioning/CrossFit Level 1 and CrossFit Level 2 will be offered at the same time with the same coach. We will be mixing the classes and scaling the workout appropriately for all levels. Let me know if you have any questions. We will be a little lax with class sizes on Wed and Friday, as in if a class fills up still come in. 

Thank you in advance for your understanding. If you need an at home workout for Friday, Saturday or Sunday let me know. 

Pete

UPDATE: There will be class on Sunday at 10am, lead by Andrew Saldivar. Thanks Andrew!

Congratulations to Alana and Jack!!

Alana and Jack took 1st place at the "Diamond in the Tough" - Master's Competition this past weekend. Awesome!

Preliminary Final Results Up

last round of photos from the Forest Games Season 2

Here are the preliminary final results. Please let me know if you see any discrepancies. 

Women

Men

Great job everyone, you all pushed it this last week. The next Forest Games will be the beginning of September. Until then, Train Hard!

Leaderboard Update

Leaderboard Update - All Events, we still have some people making up tomorrow.

Women

Men

Be sure to double check and email me if I am missing anything or if the results look off

Forest Games Update

The Leaderboard through Diane is up. I may have missed a few of the make-ups. Be sure to email me your score and I will get them in.

Women

Men

Friday is Fran!!!

21-15-9
Thruster
Pull-up

In search of a motivating video, I typed in the words "Fran" into google and was suprised by the first result:

http://www.mensfitness.com/training/endurance/crossfit-wod-fran

It's a cute article with a cute picture. But I did find one of his statements pretty cool: When you start hearing “What’s your Fran time?” more than you hear “What’s your bench?”, it'll be clear you’ve wandered far from Kansas and the yellow-bricked road and into the Wonderful World of CrossFit. You'll then start wondering, “Who the hell is Fran and why does she have a time?”

Here are a couple videos from the vault:

"Virtual" Fran Experiment [wmv][mov] » Sept 157 08
Fran, 1:53, Jason Kaplan [wmv][mov] » Nov 5 08

Forest Games Update - Leaderboard!

Here are the results so far. Please double check your scores and notify me if you see any discrepncies. 

Men

Women

Cinco De Mayo PARTY

Sunday after the 10am session we are going to celebrate all of your PR's and hard work over the past 4 months. We will be providing Chipotle meat. I was thinking maybe you could sign up to bring something. Options are Guacamole, Salsa, Coronas or Dos Equis, NorCal Margaritas, Tasty Paleo Treats, Tasty Paleo Side Dishes. Here is a link to sign up so we don't over-bring. 

Paul's 2 Year Mark

Paul, my man, this email brought a tear to my eye. It has been one of my greatest joys in life watching you transform yourself. Thank you for the great email today. I hope you don't mind my sharing...

Hey Pete,

Two years ago, on a Saturday afternoon after having sushi for lunch I drove up and parked to see if I could see inside this gym a couple miles from home. At the time, I can't honestly say "luckily you were there". I asked questions but as I've heard you tell others before, just give it a try so then for the next hour I went struggled through movements, simple movements. I had to anchor my feet on an object for sit-ups, I could barely row and there was no way I could do a pull-up nor have I ever done one in my entire life. As many people have said about their first CrossFit experience, I was wrecked. I drove off but had to stop in the parking lot to dry heave. I got home and knocked out for three hours. I came back a few days later and went two days a week for a month or so. I used to dread going and I'd barely eat that whole day to avoid throwing up at our 4pm class. I'd take a nap during lunch or right before but they were always a nervous kind of nap. In a couple of months people started noticing the weight loss and I did feel better. Months passed and I finally started going more times a week. I was having more fun, seeing results, feeling better and I was no longer scared or dreading the fact that it was a gym day. Rest days became more dreaded.

I could go on and on for days and when I speak to you and others at the gym, I will want to so they can see how much this has changed my life. Needless to say, I'm a new person. I think better, act more wisely, have a better outlook and physically better than I've ever been. Last week when I completed Grace in a time I never thought I'd do and prescribed you said "you're back!". Man, I've never been HERE! It's new every day and you, the other coaches and the people at CrossFit Forest push me to get to that place every day. I'll stop for now. Here are the two photos, exactly two years apart. I didn't think I'd write much in this email but I wanted to let you know how grateful I am.

Best regards,

Paul