Lamorinda CrossFit is growing, we have some new inspired women on Monday,Wednesday,Thursday and Friday. They show up everyday and can’t wait to do the wod. They talk about it, they dream about it apparently. These women plug through each wod never really complaining, well they try but still do the wod. I just love seeing their progress. Now we are starting to add higher reps and heavier weights. I know they just love burpees and I love giving them burpees. They are wonderful to watch as they push though each wod. If you want to get insired you need to see these ladies workout. This is not for women only so any guys who want to get some you are welcome to come out. Also don’t  forget we still have Sunday mornings. We meet at 7:30am at Lafayette School or I will post a different location. Keep up the good work.

Dave

Run 1 mile rest 3 min

Run 3/4 mile  rest 3 min.

Run 1/2 mile  rest 3 min.

Run 1/4 mile

Total time minus rest to comments

From the main site

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.                               

From the main site

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Check this video out!!!

CrossFit Kids with Eric Oconnor, CrossFit Park City – video [wmv] [mov]

From the main site

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment

2009 CrossFit Games Rocky Mountain Regionals Women’s Competition – video [wmv] [mov]

From the main site

Rest Day

Work on any miss WOD’s

 Shoulder Impingement Checklist by Kelly Starrett, CrossFit Journal Preview – video [wmv] [mov]

CrossFit Copenhagen – video [wmv] [mov]

From the main site

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Future CrossFit Stars (these girls rocked our special Memorial Day WOD)

From the main site

Run 5 K                                                        

Scott and Dave on the last 5K run

Post time to comments.

“The Squat: Actively Maintained Lumbar Support“, Mark Rippetoe, by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]CrossFit Heros – video [wmv] [mov]

or you can meet us at the res. for a special WOD.

This is Memorial Weekend, so let us not forget those men and women who served and lost their lives for us. Let us not forget their families who have to live with their lost ones. Let us not forget the ones who lost a arm or leg or any injury serving our great nation.Let us not forget any first responders who go into arms way everyday to protect our city. We will never forget!!

On Monday we will have a special WOD at the Lafayette Res. We will meet at 9 am on Village Center. For those who can’t make it you can particpate by doing 100 situps 100 squats and 100 pushups. Post to comments to let me know if you particpated. If they could risk their lives to protect us we could do this WOD for them.

 Enjoy your week ahead

Dave

From the main site

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Or our group Sunday WOD

from 303 CrossFit (congrats on your affiliate) I just added to it

for time

1 Rd 10 push ups & kb overhead walk 100 feet each hand

2 Rd 10 pushups &10 kb swings & kb overhead walk 100 feet each hand

3Rd 10 pushups & 10 kb swings & 10 squats & kb overhead walk 100 feet each hand

4Rd 10 pushups & 10 kb swings & 10 squats & 10 pullups & kb overhead walk 100 feet each hand

5Rd 10 pushups & 10 kb swings & 10 squats & 10 pullups & 10 box jumps & kb overhead walk 100 feet each hand

6Rd 10 pushups & 10 kb swings & 10 squats & 10 pullups & 10 box jumps & 10 burpees & kb overhead walk 100 feet each hand