|Address||1302 Hewitt Ave|
Everett, WA 98201
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Check out this video on butterfly chest to bar pullups. This is very much a skill. Notice how he descends. There is no violent snap at the bottom on his shoulders. It is all smooth under control. This is partly why we do so many strict pull ups. You must develop the strength to control yourself.
The world of CrossFit has grown so much over the past 10+ years. I am proud that we have continued to up hold our integrity as trainers/coaches at Beach Fitness/CrossFit Seal Beach to take the time to be educated, teach proper movements and exercises, and to pre qualify clients in all of our programs. CrossFit will always be for everyone but everyone is not for CrossFit.
Saturday: “AMRAPs” x 3, 7 min each, 2 minutes rest interval: Teams of 2 1) 7 minutes to get a max COMBINED Power Clean Two minute rest 2) Team row for Cals Two minute rest 3) Wall Balls – players’ choice of weight 50m Farmers Carry (2 pood M, 1.5p W) Partner 1 starts with Wall Balls Partner 2 starts with 50m Farmers Carry Switch when Partner 2 returns. Score is total Wall Ball reps + Cals rowed + Pwr Cln weight
Reminder there is 1 class tomorrow at 930am. We encourage all of you to head to the Crush Cancer field day at 10am off of rose and ocean front walk between Venice Beach and Santa Monica. Look for a red Lululemon tent. See you all there
Hey guys and gals! Meet our Member of the Month for August! Jacqueline Benavides Where Did You Grow Up? I grew up in the tiny city of Artesia, CA….near Cerritos, you know the commercial jingle? “Cerritos Auto Square…..” I now live in the beautiful Echo Park. First Ever Crossfit Class I was previously a member of the CrossFit SoCal Tribe (shout out!) located in Hawaiian Gardens, CA and my first WOD ever was there in the beginning of 2012. I think we did power cleans or shoulder presses and I couldn’t lift my arms for days after that! Favorite Food? Avocado! Being that I eat paleo and I am Mexican, it’s just a given. Favorite Type of Music? I love music! Listening to my favorite music and being knowledgeable about the artists and their stories just fills me with joy. I have a huge collection of vinyls and so I mostly listen to classic rock and soul. Artists such as Steely Dan, Linda Ronstadt, Marvin Gaye, Randy Cool, ELO and The Stylistics are among my favorites. What Would Be Your Perfect WOD? Something combining push press, sprints and burpees; yes, I don’t mind burpees. Other Than CF, How Do You Keep Fit? I take every opportunity to keep moving and maintain good nutrition. I love to walk rather than drive when running errands and such…it’s just a win-win situation. Also, I put a lot of effort and time into cooking my own meals and keeping it paleo and full of variety. Cooking recipes, even after my WOD, is super therapeutic for me. Worst/Nightmare WOD? ANYTHING consisting of box jumps! What Motivates You to Work on Your Fitness? I do this for myself and my future health. To give myself a chance to live the longest and most content life possible. I focus on doing my personal best so that I can be happy and energetic and seldom sick and tired. If You Were a Crossfit Themed Superhero What Would Your Name and Powers Be? I would be Lady Light and I would have the power to emit a radiant ball of light from my hand, to wave over others in order to cure their soreness
Our Practical Movement Skills class is back tomorrow at 10am. Curious about Parkour, Freerunning, or MovNat? This class covers basics in all three disciplines. Still free of charge to attend! https://intrepidathletics.frontdeskhq.com/group_classes/28537
Saturdays Class-Beach WOD Meet at 61st and Seashore Dr. In Newport Beach at 9:30am. There is a parking lot there to try to find parking at. WOD will start about 9:45. Weather permitting, we are going to make a beach day out of it afterwards, so bring some sand toys. This is the only Saturday class- there is no regular 9am or 10am class. So come to the beach!
SNATCH: 2 – 2 – 2 – 2 – 2 – 2 @ 60% of 1 rep max then OVERHEAD SQUAT: 2 – 2 – 2 @ 80% of 1 rep max then Two Rounds for Reps: Max Double-Unders in 1 minute Max Pull-ups in 1 minute Max Push-ups in 1 minuteFiled under: lifting, WODs […]
Friday, August 1 STRENGTH Every :90 for 12:00 1 Push Press + 1 Push Jerk + 1 Split Jerk WOD 3 RFT: 100m Farmer Carry (70/53) 10 Front Squat (155/105) 10 Push Jerk (155/105) - http://www.vaultcrossfit.com/2014/07/friday-august-1/