Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each

B. Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Build over the course of the six sets to the heaviest possible triple.

C. Four sets for times of:
6 Snatches (135/95 lbs)
12 Toes-to-Bar
20 Wallball Shots (30/20 lbs)
Rest 3 minutes

Today's WOD:
A. Two sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Dragon Flags x 4-6 reps

B. In teams of 2, complete the following for time, of:
Run 400 Meters (together)
100 Kettlebell Swings (53/35 lbs)
Run 400 Meters (together)
50 Burpees
Run 400 Meters (together)
25 Man-Makers (50/30 lbs - must alternate every 5 reps)
Run 400 Meters (together)
50 Burpees
Run 400 Meters (together)
100 Kettlebell Swings (53/35 lbs)
Run 400 Meters (together)

Absolutely NO DROPPING the Dumbbells.

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90

B. Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90

C. Three sets of:
Front Squat x 4 reps @ 80-85% of 1-RM Front Squat
Rest 2-3 minutes

Today's WOD:

A. Three sets, not for time, of:

Muscle-Ups x 3-6 reps

(or Chest to Bar Pull-ups x 10-12 reps)

Handstand Walk x 10-15 meters

(or Handstand Wall Runs)

B. Four sets of:

Row 500 Meters

50 Double-Unders

25 Kettlebell Swings (32/24 kg)

Rest 4 minutes

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B. Eight sets of:
Jerk x 1 rep
(all attempts between 75-95%)
Rest 2-3 minutes between attempts

C. For time:
Run 400 Meters
20 Pull-ups
40 Front Rack Lunges with Barbell (135/95 lbs)
20 Pull-ups
Run 400 Meters

Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each

B. Four sets of:
Power Clean x 1.1.1.1.1 @ 85% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Burpees Over the Barbell
5 Ring Dips
5 Power Cleans (205/135 lbs)

Today's WOD:
A. Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Nose-to-Wall Handstand Hold x 45-60 seconds

 B. Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch
(high hang, then mid-thigh)

*Pause for 2 seconds in the receiving position after the second snatch.

C. For time:
30 Cals on the Rower
30 Wall Balls (20/14 lbs to 10 ft.)
30 Toes to Bar
30 Box Jumps Overs (24/20")
30 Alternating Dumbbell Snatches (70/50 lbs)

You must control the dumbbell to the floor for the rep to count.

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds
Bar Muscle-Up x 2-5 reps

B. In loving memory of . . .
"Ryan Muramoto"
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 34 minutes, of:
100 Burpee Box Jump Overs (24/20")
800 Meter Run - together
100 Wall Ball Shots (30/20 lbs)
800 Meter Run - together
100 Toes to Bar
800 Meter Run - together

Today's WOD:
A. Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

B. Complete as many rounds and reps as possible in 20 minutes of:
200 meter run
15 Thrusters (95/65 lbs)
12 Pull-Ups
9 Burpees

Today's WOD:
A. Eight attempts of Jerk
(all attempts between 70-90%)
Rest 2-3 minutes between attempts

B. Three sets of:
Push Press x 4-5 reps
Rest as needed

C. Complete as many rounds and reps as possible in 12 minutes of:
10 Ring Dips
8 Burpees
6 Strict Handstand Push-Ups

Today's WOD:
A. Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees
Bird Dogs x 10 reps per side

B. Back Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

C. Ten sets for max calories of:
60 seconds of Rowing
Rest 60 seconds

Today's WOD:
A. Two sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 30-50 reps

B. Four sets of:
Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest 2 minutes

C. Rotating every 90 seconds, complete four sets of:
Bent-Over Rows x 8-10 reps @ 2111
Rest 90 seconds
Tempo Push-Ups x Max Reps @ 2020
Rest 90 seconds
Strict Pull-Ups x 10-12 reps @ 2110
Rest 90 seconds

Today's WOD:
A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B. For time:
Row 1000 Meters
25 Burpees Over the Erg

When the clock strikes 10 minutes, perform the following for time:

Three rounds for time of:
15 Push Press (115-135/75-95 lbs)
20 Toes to Bar

Today's WOD:
A. Two sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Dragon Flags x 4-6 reps

B. In teams of two, you and your partner will move through four stations trying to score as many reps/points as possible in the following movements:
60 seconds of Rowing (Cals)
60 seconds of Rest
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Box Jumps (24/20")
60 seconds of Rest
60 seconds of Ab-mat Sit-ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Today's WOD:
A. Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B. Every 8 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 8 minutes:

Run 800 Meters
20 Shoulder to Overhead (95/65 lbs)
10 Burpees

If you know at the outset that you will be unable to complete this in 8 minutes, modify the run distance such that it will be possible for you to complete the work in approximately 8 minutes.

Today's WOD:
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed

B. Take 15 minutes to today’s 1-RM Split Jerk

C. For 15 minutes, rotate through the following three stations on the minute:
Minute 1 – 5/3 Muscle-Ups or Ring Dips
Minute 2 – 8-10/4-6 Strict Handstand Push-Ups
Minute 3 – 15 Kettlebell Swings (70/53 lbs)

You’ll hit each of these stations 5 times. If you need to find an alternative to the strict handstand push-ups, try L-seated Dumbbell Presses – make the weight heavy for that rep range.

Today's WOD:
A. Two sets, not for time, of:
Banded Monster Walks x 10 steps up/10 steps back
Banded Lateral Walks x 10 steps in each direction

B. Back Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets

C. For times:
Run 800 Meters
Rest 3 minutes
Run 400 Meters
Rest 2 minutes
Run 800 Meters

Today's WOD:
A. Two sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps

B. Six sets of:
Clean x 1 rep @ 90-95%
Rest 2 minutes

C. Four sets of:
Row 350 Meters
10 Hang Squat Clean (135/95 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Approximate loading % per set: 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+

B. Every minute, on the minute, for 10 minutes:
3 Snatches @ 65-70% of 1-RM
6 Chest-to-Bar Pull-ups or Pull-ups

Today's WOD:
A. Two sets, not for time, of:
Double-Unders x 40-50 reps
Chest-to-Bar Pull-Ups x 10-12 reps
L-Sit x 30 seconds

B. In teams of 2, with one partner running 400 Meters at all times and the other partner working inside, complete as many rounds and reps as possible in 24 minutes of:
135/95 lb. Ground to Overhead x 5 reps
Burpees Over the Barbell x 5 reps

Today's WOD:
A. Two sets, not for time, of:
Front-Rack Mobilization x 60 seconds
Quadruped Extension-Rotation x 10 each
K-Star’s Keg Drill Overhead Stretch x 60 seconds

B. Every 90 seconds, for 12 minutes (8 sets):
Clean + Hang Clean + Jerk

Load by feel, but try to go heavy here!

C. Four sets for times of:
40 Calories on Concept 2 Rower
40 Double-Unders
20 Pull-Ups
Rest 3 minutes

Today's WOD:
A. Two sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm
Skin the Cat x 3 reps
(perform slow and controlled)

B. For 12 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

You’ll hit each of these stations 6 times.

C. Five rounds for time of:
10 Burpees Over the Barbell
15 Push Press (115/75 lbs)

Today's WOD:
A. Two sets, not for time, of:
Banded Monster Walks x 10 steps up/10 steps back
Banded Lateral Walks x 10 steps in each direction

B. Back Squat @ 10X0
*Set 1. x 4 reps @ 75%
*Set 2. x 3 reps @ 80%
*Set 3. x 2 reps @ 85%
*Set 4. x 4 reps @ 80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 6 reps @ 75%
Rest 2 minutes between sets.

C. Three rounds for time, of:
135/95 lb Power Snatch x 10 reps
30"/24" Box Jumps x 20 reps

The 2014 Nor Cal Regionals!

"I feel that luck is preparation meeting opportunity."

-Oprah Winfrey

Where do I begin? What an amazing week we had at the 2014 Nor Cal Regional. Like a proud parent, I am still soaking it all in, with a huge smile on my face. I could not be more satisfied with the effort from both teams. All the hard work, dedication, and sacrifices you all have made over the past few months definitely showed through your performance.

While I am not surprised that our "second team" finished in 6th place, I am so extremely happy for all 7 of them. Its hard to believe that was your first Regionals, because you guys competed like veterans out there! Not to mention, your team inspired "Team A" throughout the competition. Plan B definitely came together, worked together, and stayed together through the thick and the thin. To Josh Showers, you were one of the best alternates a team could ask for. He was with Plan B every step of the way, and I cannot thank him enough for playing such a huge role in the success of his team. It easily could've of been him on the playing field. Josh, you put your teammates first the entire weekend and you have no idea how much that meant to them. Training for 2015 starts tomorrow, right? :)

"A Team," what can I say? Every year we do this just gets better and better. We were tested early this Regional, but you all stuck to the game plan and kept fighting. You never quit on each other and there was never any doubt that you guys left it all out there. You truly figured out how to adapt and overcome all weekend long. And, what better way than to end with 2 first place finishes, including a world record by over a minute in Event 8. Use that momentum and carry it through our training for the Games.

To our alternate, Shay, thank you for always being so selfless. Everyone knows you could've stepped in there for anyone of us and crushed it. You are by far the most giving person on this team. You are the person that holds us together. Thank you from the bottom of our hearts for being you. We would not be a team without you.

To our traveling fans, if there was ever a moment of doubt throughout the weekend, all we had to do was look up in to the stands. Hearing you all roar was the most amazing feeling! Thank you so much for traveling across the Pacific Ocean to be our support. You guys are "our why" and we hope we made you all proud.

To Lori, thank you for always getting our apparel ready for both the Games and Regionals. I know I stress you out more than I should, but I am so thankful for you and your hard work. We would not look as good out there competing or cheering in the stands if it weren't for you. I am very lucky to have you in my corner. Words are simply not enough.

To CJ Martin, our coach and fearless leader, thank you for all that you have done to prepare us for the weekend. We could not have done it without you! Your words of wisdom throughout the competition calmed all of our nerves and gave each and every one of us the confidence we needed, when we needed it. I am so grateful to have had you in my life over the years! I could not think of a better person to look up to.

Lastly, to my substitute coaches (Cheyne, Kyle, and Bush), thank you for allowing us to travel and compete. I would not be able to participate in Regionals or the Games if it weren't for people like you three taking care of the gym. I am so so grateful. Here's to a unforgettable Nor Cal Regional! Next stop, Carson for the CrossFit Games!

Today's WOD:
A. Two sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch x 60 seconds
Squat Snatch Press x 5 reps @ 2113

B. Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

C. For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders (or 100 Singles)
Run 800 Meters

Today's WOD:
At your local park:
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Regional Week - Class Schedule:
Monday, June 2nd: CLOSED -  We will provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule