Crossfit Pacific Coast | Santa Barbara http://www.crossfitpacificcoast.com Fri, 24 May 2013 13:48:20 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Sport: 5/24 http://www.crossfitpacificcoast.com/2013/05/24/sport-524 http://www.crossfitpacificcoast.com/2013/05/24/sport-524#comments Fri, 24 May 2013 12:00:49 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13191 B. Hang Squat Clean, 1:1:1, clusters, 4 sets, rest as needed (focus on quickness under bar)
C. Pendlay Row,5 reps, 3 sets, 90sec rest
]]> http://www.crossfitpacificcoast.com/2013/05/24/sport-524/feed 0 Function 5/24 http://www.crossfitpacificcoast.com/2013/05/24/function-524 http://www.crossfitpacificcoast.com/2013/05/24/function-524#comments Fri, 24 May 2013 12:00:40 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13185 +
For Quality:
Max Pushups @ 11X1 tempo (CHEST TO DECK)
40 Frankenstein squats (PVC or bar)
30 KB Snatches (15/arm)
20 "6 point" Burpees
10 Skin-da-cats
2:00 cumulative handstand
]]> http://www.crossfitpacificcoast.com/2013/05/24/function-524/feed 0 Performance 5/24 http://www.crossfitpacificcoast.com/2013/05/24/performance-524 http://www.crossfitpacificcoast.com/2013/05/24/performance-524#comments Fri, 24 May 2013 12:00:36 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13188 +
For Quality:
Max Pushups @ 11X1 tempo (CHEST TO DECK)
40 Frankenstein squats (PVC or bar)
30 KB Snatches (15/arm)
20 "6 point" Burpees
10 Ring Muscle Ups
2:00 cumulative handstand
]]> http://www.crossfitpacificcoast.com/2013/05/24/performance-524/feed 0 VULNERABILITY CONT. IT’S WORTH 20 MIN OF YOUR LIFE. http://www.crossfitpacificcoast.com/2013/05/24/vulnerability-cont-its-worth-20-min-of-your-life http://www.crossfitpacificcoast.com/2013/05/24/vulnerability-cont-its-worth-20-min-of-your-life#comments Fri, 24 May 2013 12:00:25 +0000 Traver http://www.crossfitpacificcoast.com/?p=13064 http://www.crossfitpacificcoast.com/2013/05/24/vulnerability-cont-its-worth-20-min-of-your-life/feed 0 Performance 5/23 http://www.crossfitpacificcoast.com/2013/05/23/performance-523-2 http://www.crossfitpacificcoast.com/2013/05/23/performance-523-2#comments Thu, 23 May 2013 12:00:34 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13180 A2. Ring Row, 2121, AMRAP at tempo, 4 sets, 90sec rest
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP T2B
REST 3:00
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP Burpee
REST 3:00
+
5:00 to complete:
600m Run @80-85% effort
AMRAP Thruster (95/65)

Coach's Note: Conditioning pieces can be interchanged to accomodate class size and equipment.
]]> http://www.crossfitpacificcoast.com/2013/05/23/performance-523-2/feed 0 FIGHT GONE BANNISTER? http://www.crossfitpacificcoast.com/2013/05/23/fight-gone-bannister http://www.crossfitpacificcoast.com/2013/05/23/fight-gone-bannister#comments Thu, 23 May 2013 12:00:29 +0000 Traver http://www.crossfitpacificcoast.com/?p=13152 http://www.crossfitpacificcoast.com/2013/05/23/fight-gone-bannister/feed 3 Function 5/23 http://www.crossfitpacificcoast.com/2013/05/23/function-523 http://www.crossfitpacificcoast.com/2013/05/23/function-523#comments Thu, 23 May 2013 12:00:13 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13174 A2. Ring Row, 2121, AMRAP at tempo, 4 sets, 90sec rest
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP K2E
REST 3:00
+
5:00 to complete:
600m Run @ 80-85% effort AMRAP Burpee
REST 3:00
+ 5:00 to complete:
600m Run @80-85% effort
AMRAP Thruster (45/33)

Coach's Note: Conditioning pieces can be interchanged to accomodate class size and equipment.]]> http://www.crossfitpacificcoast.com/2013/05/23/function-523/feed 0 WHO WAS YOUR CHILDHOOD HERO? http://www.crossfitpacificcoast.com/2013/05/22/who-was-your-childhood-hero http://www.crossfitpacificcoast.com/2013/05/22/who-was-your-childhood-hero#comments Wed, 22 May 2013 12:00:45 +0000 Traver http://www.crossfitpacificcoast.com/?p=13145 http://www.crossfitpacificcoast.com/2013/05/22/who-was-your-childhood-hero/feed 10 Sport 5/22 http://www.crossfitpacificcoast.com/2013/05/22/sport-522 http://www.crossfitpacificcoast.com/2013/05/22/sport-522#comments Wed, 22 May 2013 12:00:12 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13138 A2. Standing Press, 21X1, 2-3 reps, 5 sets, 2:00 rest
B. EMOTM, 10:00, 1-5 ring muscle ups
]]> http://www.crossfitpacificcoast.com/2013/05/22/sport-522/feed 1 Performance 5/22 http://www.crossfitpacificcoast.com/2013/05/22/performance-522 http://www.crossfitpacificcoast.com/2013/05/22/performance-522#comments Wed, 22 May 2013 12:00:04 +0000 Eric Malzone http://www.crossfitpacificcoast.com/?p=13136 +
5 rounds F.T.
6 CTB Pullups
12 Weighted Box Step ups (DB/hand)
24 Russian KBS
48 Double Unders
60sec Plank on Rings
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