Level 1

Tabata Squats 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Tabata Sit Ups 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Then..

5 Rounds

5 Clean and Jerks ( Grace Style) 135#/93#

10 Pull Ups

Then..

1 Mile Run

Post lowest rep total for Tabata and times to comments.

Level II

Muscle Snatch 3 X 2

Snatch Balance 3 X2

Then..

3 Rounds

3 HSPU

20 Squats

5 Burpees

20 Squats

8 CTB Pull Ups

Post loads and times to comments.

Coaching Tips: Scale load and movements to match your current fitness level.  Score for Tabata is lowest rep total for any 20 seconds of work. Try to maintain a certain count for all 8 rounds. Sit ups are anchored with chest touching thighs in the up position.  “Grace” style means from the ground to overhead any how. 

CrossFit Athlete Profile

By Paul Flores

It isn’t very often that a trainer comes across an athlete that was born to be a specific athlete. Sure, you can get a kid that is 5’6″ that loves playing basketball and feels they are good enough to be a Division 1 basketball player. It’s great that that athlete loves a sport that much, but it just may not be in the cards that they are going to be marketable for a D1 school. Or an athlete that wants to be a big league pitcher, but can’t get their fastball any higher than 75 MPH. Not gonna happen.

I have been very lucky as a trainer having the opportunity to train an athlete that is 5 ’11” and growing. Can hit a volleyball a ton.  Has the desire and determination to work at getting better as an athlete. Let me introduce you to Halle Aiken. Halle is a junior at Steele Canyon High School in Jamul. She has been a CFEC client for almost 3 years and this past year has made some incredible achievements in the gym and on the court. So much so, she has caught the attention of such universities as Notre Dame, Cal State Northridge, Cal State Fullerton and UC Davis. Her latest  stats from Tuesday’s game against Helix HS were 10 Aces, 12 Kills, 22 Digs and 5 Blocks. Way to go Halle. Here’s a little view of her work ethic at CFEC.