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Max Jerk

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January 6th, 2012

Beginner

Intermediate

Advanced

Roll Out

(Prior to Class )

Use a Lacrosse Ball in your Calve

Use a Lacrosse Ball in your Calve

Use a Lacrosse Ball in your Calve

(5) Warm Up

1000m Row

Burgner Warm Up w/PVC

1000m Row

Burgner Warm Up w/Bar

1000m Row

Burgner Warm Up w/Bar

(5) Mobility

Angry Rack

Partner Rack PNF

Partner Rack PNF

(10) Skill

Press

Push Press

Push Jerk

Push Press

Split Jerk

Split Jerk

(35) WOD

Jerk 1-1-1-1-1-1-1

Jerk 1-1-1-1-1-1-1

Jerk 1-1-1-1-1-1-1

Cool Down

(After Class)

Roll Quads

Roll Quads

Roll Quads

Last Minute Gifts Ideas

LastMinuteGifts

AMRAP Thrusters/Toes To Bar/Burpees

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December 14, 2011

Beginner

Intermediate

Advanced

(5) Roll Out

Deltoid w/ Lacrosse Ball

Deltoid w/ Lacrosse Ball

Deltoid w/ Lacrosse Ball

(15) Warm Up

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

(10) Mobility

Middle Split on Wall

Middle Split on Wall

Middle Split on Wall

(10) Skill

Thruster

Thruster

Thruster

(20) WOD

15 Min AMRAP

10 Thrusters 45/30

10 Knees to Elbows

10 Burpees

15 Min AMRAP

10 Thrusters 65/45

10 Knees to Elbows

10 Burpees

20 Min AMRAP

10 Thrusters 75/50

10 Toes to Bar

10 Burpees

() Cool Down

NLI Profile for Tim Benson

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1. Name: Tim Benson
2. Age: 48
3. How long have you been doing crossfit? Just over a year

4. How many competitions have you been in? 2 NLI Competitions 1st & 3rd Place Finishes Masters Division

5. What is your favorite lift/movement? Push Press/Pull Ups
6. What is one thing you hope you wont have to do at the NLI? Muscle Ups
7. If you could workout with one person that you have not, who would it be and why? Mikko Salo, I had the oppurtunity to speak to him at the Crossfit Games, the guy is a machine and I really respect his level of commitment and the way he carries himself
8. What have you been doing differently leading up to your competition? Focusing on being more efficient on during my workouts and concentrating on good form
9. What are your goals for this competition? Win the masters division

 

Burpee Experience Week 3

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We’re now into our 3rd week of the Burpee Experience challenge, over a third of the way there. How’s it going for you? Are you keeping up with your burpees? We’re still accepting submissions for the video contest so keep em coming.

 

Burpee Experience Week 1

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So we’re on day 9 of the Burpee Experience and everybody is doing a great job of tracking their burpees. Don’t forget your burpees over the holiday weekend and have a Happy Thanksgiving. Here’s our first submission for the video contest from Mal doing burpees in Macy’s. I’d like to see some Black Friday burpees.

Reminder: Closed for the Holiday

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We will be closed Thursday, Friday and Saturday. Please join us at the Cause Life Turkey Trot on Thanksgiving morning. We will meet down by the pier at 7:30am. The 5k or 10k walk/run begins at 8:00am. Hope to see you there!

Congratulations Tim Benson

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Congratulations on your Next level Invitational victory Tim from all of us here at CrossFit Surf City!

 

What A Week

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We had some great performances this week…now it’s time to Empty your Tank before the holidays.

Join our Paleo Thanksgiving this Saturday

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CrossFit Surf City’s Paleo Thanksgiving is this Saturday from 3:00-6:00pm. Make sure to sign up at the gym for what you plan on bringing. Remember, anything with bacon is always a hit!

Location:
5311 Chadwick Dr.
Huntington Beach, Ca 92649

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