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Crossfit ION : Optimizing Human Performance - Fountain Valley and Santa ana’s Premier Crossfit Gym
6/19/2013
Failure. I think I’ve mentioned this before but recently I’ve heard some things around the box that brought my attention to the idea of failing and failure. For some failure is a bad word, and in certain situations it most definitely is. If you are a soldier or a policeman, or a fireman, failure to complete your job properly can have terrible results. But here, at our box, I encourage failure. Try that handstand you’ve been wanting to do. Get on the rings and flop around trying to get that first muscle up. The more failure...
read moreWOD 6/17/2013
#STOPCROSSFIT FUnny article about CrossFit. Has some bad language so dont let the kids get ahold of it. A) “Fran” 21-15-9 Thruster 95/65 pull-up B) 3x 60 second plank
read moreWOD 6/13/13
A) thruster 5-5-5 B) 20 minute AMRAP 8 power clean 135/95 12 front rack lunge 135/95 16 HOG push up 200m run C) 100 hollow rock
read moreHero WOD “Cameron”
“Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He...
read more6/11/13
A) Turkish get ups 10 each arm 1.5/1 pood B) “Helen” 3x 400m 21 KB swing 1.5/1 pood 12 pullups C) 50 plate twists 45/25
read more6/10/2013
A) Spend 15 minutes on your goal for July 1 B) push jerk 4-4-4-4 C) 5 minute AMRAP 5 pull up 5 burpees
read more6/6/2013
Phases of the kipping pull ups. A)Tabata This! Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a...
read more6/4/2013
How much protein should I be eating? We talk about eating and nutrition a lot around here. I while I dont like the idea of counting out or thinking about portions, the article above gives some pretty good info on protein intake. Let me know if you have any questions. A) run 800 B) 21-15-9 power clean 155/115 box jump 30/24 C) 9-15-21 Pull ups wall ball...
read more6/3/2013
Look for this postion when you back squat today WOD A) 10 minute EMOM 5 backsquat @ 65% 1 repmax B) 21-15-9 wall ball 20/14 burpees C) 8x tabata L-sit
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