50 Double Unders
30 Clean and Jerks 75#/53#
15 Pull Ups
75 Double Unders
30 Wall Ball 20#/16#
15 Knees to Elbows
75 Double Unders
30 Thrusters 75#/53#
15 GHD Sit Ups
50 Double Unders
Post time:
Coaching Tips: Scale load and movement to match your current fitness level. Try to do your double unders. You cannot get better at this movement if you don't try. Stay as relaxed as possible, keep your arms low and let your forearms rotate the rope, not your shoulders. Keep your jump slow, yet move the rope through quickly. Remember to extend your hips and knees and don't kick your feet back at the knees. The rest is just a compound movement followed by a less complex exercise.
The More Things Change, The More They Stay The Same.
by Lisa Barbara
Two years ago, Paul and Lisa headed up to the Orange County Fire Authority to the CrossFit Level 1 Certification. It
was an incredible weekend and the decision was made to become a
CrossFit Affiliate, CrossFit East County was born.
We went from being
primarily a "personal training studio" with a few Strength and
Conditioning and Indoor Cycling classes each week, to a CrossFit Gym
offering more than 35 classes each week. We cleared the gym of the
space hogging machines and built pull-up bars, added mats, barbells,
kettlebells, medballs and rings. We covered the mirrors with much more useful whiteboards.
As our knowledge has grown so has our desire to pass that on to you, our clients, who make this dream our reality. How many of you have gone from jumping pull-ups or ring rows to full kipping pull-ups? Got your Muscle-Up? Double Unders? Hand Stand, Hand Stand Push Ups? How about learning the Olympic Lifts? I know for myself, if you had asked me 2 years ago about my Snatch, I might have been offended, but now I'll tell you it is 83# and I'm working on making it bigger.
What has not changed since the days of La Mesa Workout is our dedication to being "East County's premier facility for enhanced human performance" and our passion and commitment, to our clients and athletes, to be the best trainers that we can be and to bring out the best in you. We will continue this pursuit indefinitely and thank you for this opportunity and for being part of our community.
5:30am
Liza 30:36
Newman 21:04 Rx
8:00am
Rose 26:04
Ja’Rodd 24:56 RX
Tony P. 33:14
Excellent write-up by Lisa. Am happy to have been a part of CrossFit East County. Can’t say enough about Paul’s leadership, commitment and vision.
9:00am
Dusty 27:55 RX
Teshina 15:46 RX
Traci 23:15 RX
Toni 29:55 RX
Brandon 25:32 RX
Chad 28:37 RX
Dano 29:36 RX
Jack 37:10
Deborah 33:05
Kevin 33:22 RX
Roselynn 25:49
Jeri 35:25
Pete 33:40
Jennifer O. 36:07
Janie 35:54 RX
10:00am
Tina 27:14 RX
Chris 35:42 RX
Jason C. 25:42 RX
Chrissy 31:08 RX
Steve 26:26
12:00pm
Anniken 20:11 RX
Brad 17:02 RX
Jason 18:52 RX
Fran, thank you for the kind words. Let it be known, I told Fran that I was about to start my own gym in 2003. He never hesitated to inform me that where I went, he would go. He and his family has entrusted me with their health and it has made me feel very fortunate to have that job. Thank you, my friend.
5pm
Bill 24:30
David K. 23:31Rx
Rebecca 23:31Rx
Susan 47:24Rx
Jake 21:51
Dano II 28:24
Brian 33:15
Sara 61:30
lisab 18:24 RX Saturday morning.
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