HAPPY HALLOWEEN

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CrossFit:

For time:
3 rounds of:
15 Thrusters, 115/75 lbs
15 Chest-to-bar Pull-ups
-- then --
4 rounds of:
20 Toes-to-bars
20 Box Jump Overs, 30/24 in
-- then --
5 rounds of:
25 Burpees
50 Double Unders

TIMECAP: 35:00 GEAR: 2.5
Competition: 95/65# Pull-Ups 24/20# DUA
Performance: 65-75/45-55# Banded Pull-Ups or Ring Rows Toes as high as possible 20/16” 150 Singles 20 Burpees
Fitness: 45/35# Banded Pull-Ups or Ring Rows Knee Raises 16/12” 50-100 Singles 15 Burpees

July 4th Schedule

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CrossFit:

Power Snatch + Snatch Grip Push Press + Snatch Balance + OHS 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch Grip Push Press: For clairty, this is from behind-the-neck, NOT in front.

Then,

4 rounds for time of:
20/15 Row Calories
10/7 Strict Pull-ups
20/15 Row Calories
Rest 1:30

18 Min time cap
Competition: scale amount of strict pull ups
Performance: 18/12 cal Banded strict pull-ups or ring rows
Fitness: 15/10 cal Banded strict pull-ups or ring rows

Schedule: 

July 3rd.- 
Tuesday night's last class is canceled and will look like a Friday Schedule. Which means:
RSM no 6:30pm
LF no 7pm

July 4th - 
One class only both locations
RSM 7:30am (childcare available)
LF 9:30am (childcare available)

As voted on by your peers in the facebook poll, we will be doing a Hero Wod honoring "The Seven". 

 

    Forest Intramural Teams Update

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    CrossFit:

    Women- Workout 18.1

    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    12-cal. row

    Women use 35-lb. dumbbell

    Men- Workout 18.1

    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14-cal. row

    Men use 50-lb. dumbbell

    Intramural Team:

    Week 1 of the Forest Intramural starts today with the CrossFit Open 18.1 workout announcemen. We will be doing the workout on Friday as the class WOD. If you miss the workout on Friday, you can always make it up the following Saturday, Sunday, or Monday before 5pm anytime the gym is open. 

    The link below is the official Team Roster for the Forest Intramural. Remember, everyone is on a Team so no hiding!

    https://docs.google.com/spreadsheets/d/1adj73VUcQcKiv_UPWotwlE8ad9kD-Km1PgP4_jiDZWA/edit#gid=762906749

    he scoring system is also posted on the last tab. 

    Scoring summary:

    • Teams are given points for every athlete who completes a given Open workout. The total points here will be given as a percentage to level out the different number of people in each team. 100% participation = 50 points.
    • Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout, for both Rx and Scaled divisions. 
    • Teams are given 7 points if they win the “Spirit of the Open” award on any given week. The coaching staff will gather and vote on the most spirited team. 

    SLASH-N-BURN STARTS IN LAKE FOREST

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    CrossFit:

    3 rounds, each round for time, of:
    9 Thrusters, 135/95 lbs
    12 Thrusters, 115/75 lbs
    15 Thrusters, 95/65 lbs
    Rest 1 min between each round.

    You can use multiple bars.
    Competition: 95/65-75/55-65/45
    Performance: 75/55-65/45-45/35
    Fitness: Find your weight

    Then,

    Complete as many rounds as possible in 12 mins of:
    10 Handstand Push-ups
    10 Pistols (Alternating Legs)s

    Competition: 1-Abmat or 40/30# DB Push Press Scaled Pistols
    Performance: DB Push Press Scaled Pistols
    itness: DB Push Press Air Squats

    Announcement:

    Natalie Greenburg has done such a great job building Slash-n-Burn in RSM that we think it is time to bring an evening option to Lake Forest!!

    Starting this Monday, Aug 28th, we will be offering a Slash-n-Burn class every weeknight from 5:15 - 5:45pm. Remember, we also offer childcare at this time from 5-6pm $3/kid/hour for 5 years old and under. 

    This is a high energy 30 minute class, designed to kick your butt and get you on your way. There are no barbells or complex movements. In a group setting, we provide your daily programming (warm-up, and workout) and coaching instruction to keep you moving safely and achieving goals. We’ll work with basic gymnastics and bodyweight movements, proper running mechanics and more. You will always receive instruction from a certified trainer and will constantly be observed to ensure that you are performing all movements in a safe and efficient manner.

    As with all of our workouts, we can scale for any level of fitness and support your personal goals. This program is perfect for busy mothers, fathers, professionals, and even our masters athletes. It's also perfect for any regular CrossFitters that just want a quick half hour session. 

    The main coach for Lake Forest will be Erika, who is a regular in the 4pm class. She is a Certified Personal Trainer, married with 3 kids and is from Sweden. 

    This class is free for all CrossFit Forest members and there is a special rate for folks that just want to do the Slash-n-Burn class. 

    Please feel free to invite your family and friends to give it a shot. The first class is free. 

    Special Slash-n-Burn Membership Rates and Links to Sign up
    1st Time Free
    $99/month for 12x/month
    $114/month for Unlimited 

    Also stay tuned for new programs being released this Fall: 
    Oly Lifting Technique with Kendall coming to RSM on Monday's 5:30pm (Sept 11th)
    Strongman Course
    Gymnastics Course

     

    EVENT: SUMMER BEACH WOD 8/19 AT 9:00 AM CRESCENT BAY, LAGUNA BEACH

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    CrossFit:

    A) Clean and Jerk 12x1
    EMOM Reps 1-6:
    70%x1x2,
    75%x1x2,
    80%x1x2

    Reps 7-12: Work at athlete's discretion between 80-90%

    Notes Task is to make 12 crisp, solid lifts, not to maximize the load used. Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach's disrcretion.

    B) Burpee/Dumbbell Snatch/Lunge For Time:
    30 Burpees
    20 Dumbbell Snatch, moderately heavy, alternating
    100' Double Kettlebell Front Rack Walking Lunge, 53#/35#

    SUGGESTED TIMECAP: 5:00
    Competition: 35/26#
    Performance: 26/17#
    Fitness: 17/9#

    Event:

    ring your Family and Friends and whatever else you would bring to the beach (your own lunch, snacks, chairs, towels, sand castle toys, shovels etc). We'll do a little no equipment necessary workout and then just plan to hang out. 

    We will still have just one class at RSM and Lake Forest at 7am only for those that can't make it to the beach. 

    For Directions and Map

    See you there!!

    LINK: GET YOUR REGIONAL TICKETS NOW

    CrossFit:

    @ 0:00: 75 Burpees, touch target 6" outside max reach
    @ 5:00: 75 Wall Ball, 20#/14# to 10'
    @ 10:00: 50 Single Arm Kettlebell Clean & Jerks, 24kg/16kg, alternate hands every 5 reps
    @ 15:00: 50 Box Jump Overs, 24"/20"
    @ 20:00: 25 Shoulder-to-Overhead, 185#/135#
    @ 25:00: 25/20 Muscle-Ups
    @ 30:00: Timecap

    Competition:
    50 Burpees w/ 6inch reach
    50 WB
    40 SA KB C&J at 35/26#
    40 Box Jump Overs
    20 S2OH 155/105#
    20 Strict Pull-Ups

    Performance:
    50 Burpees w/ reach
    50 WB 14/10#
    40 SA KB C&J at 26/17#
    40 Box Jump Overs @ 20/16"
    20 S2OH 95-115/65-75#
    20 Banded Strict Pull-Ups or Ring Rows

    Fitness:
    40 Burpees
    40 WB 10/6#
    30 SA KB C&J at 17/9#
    30 Box Jump Overs @ 16/12"
    15 S2OH 45-75/35-55#
    15 Banded Strict Pull-Ups or Ring Rows

    Link:

    Tickets are on sale for the second stage of the CrossFit Games Season: Regionals.

    After the Open, the top men, women and teams move on to prove their fitness at the Regional level. Only the top five from each division in each of CrossFit’s eight Regionals will advance to the 2017 Reebok CrossFit Games in Madison, Wisconsin.

    Regional Schedule

    May 19 - 21, 2017

    • East Regional | Albany, New York |Times Union Center

    • South Regional | San Antonio, Texas | Alamodome

    May 26 - 28, 2017

    • Pacific Regional | Wollongong, Australia | WIN Entertainment Centre

    • California Regional | Del Mar, California | Del Mar Arena

    • Central Regional | Nashville, Tennessee | Music City Center

    June 2 - 4, 2017

    • Meridian Regional | Madrid, Spain | Caja Mágica

    • West Regional | Portland, Oregon | Portland Expo Center

    • Atlantic Regional | Atlanta, Georgia | Georgia World Congress Center

    Get Tickets

    Regional tickets cost $75 for three days or $30 per day (Friday, Saturday, Sunday). Kids 12 and under are admitted free of charge with a ticketed adult. Each Regional athlete will receive one complimentary three-day pass (teams will receive six, one per athlete).

    Affiliate owners will receive one complimentary non-transferrable ticket to their respective Regional. Their ticket and affiliate credential can be picked up at will call when they present a valid photo ID. Affiliate owners will be granted additional viewing access to the athlete warm-up area and venue-specific VIP benefits with approved affiliate credential.  

    Click on a Regional link below to purchase tickets now. California

     

     

    VIDEO: UPDATE SHOW: WEEK 1 REGIONAL RECAP

    VIDEO: UPDATE SHOW: WEEK 1 REGIONAL RECAP

    CrossFit:

     

    Rx:
    1 minute of hang squat cleans, 45/30lb. dumbbells
    1 minute of burpees
    1 minute of toes-to-bars
    2 minutes of hang squat cleans, 45/30lb. dumbbells
    2 minutes of burpees
    2 minute of toes-to-bars
    1 minute of hang squat cleans, 45/30lb. dumbbells
    1 minute of burpees
    1 minute of toes-to-bars

    Competition:
    1 minute of hang squat cleans, 35-40/25lb. dumbbells
    1 minute of burpees
    1 minute of toes-to-bars
    2 minutes of hang squat cleans, 35-40/25lb. dumbbells
    2 minutes of burpees
    2 minute of toes-to-bars
    1 minute of hang squat cleans, 35-40/25lb. dumbbells
    1 minute of burpees
    1 minute of toes-to-bars

    Performance:
    1 minute of hang squat cleans, 25-30/20lb. dumbbells
    1 minute of burpees
    1 minute of toes as high as possible
    2 minutes of hang squat cleans, 25-30/20lb. dumbbells
    2 minutes of burpees
    2 minute of toes as high as possible
    1 minute of hang squat cleans, 25-30/20lb. dumbbells
    1 minute of burpees
    1 minute of toes as high as possible

    Fitness:
    1 minute of hang squat cleans, 15-20/10-15lb. dumbbells
    1 minute of burpees
    1 minute of knee raises
    2 minutes of hang squat cleans, 15-20/10-15lb.  dumbbells
    2 minutes of burpees
    2 minute of knee raises
    1 minute of hang squat cleans, 15-20/10-15lb.  dumbbells
    1 minute of burpees
    1 minute of knee raises