As I sit here in conclusion of my first week back coaching at Harvard-Westlake, I can’t help but reminisce about what an amazing summer it was for Precision CrossFit: from coaching several of our athletes to podium finishes at various local CrossFit comps (including the Summer Shakedown, Battle Field V.C., The Ventura Dynamic Duo, and the Code 3 Beach Cities Battle to name a few) to coaching my ageless masters along side Jose Cobian at the Reebok CrossFit Games throughout an unforgettable week that crowned Bill Grundler as the 2nd fittest 45-49 year old on the planet, which is not to be out done by our very own Alison Locke who took 5th in the world in the 60+ division (and it also was a pleasure to coach Dan Wells and James Grundler to 14th and 20th overall).
On the weightlifting side of things, I coached our precision barbell team along with Coach Butch Pierson to multiple medals at the Takano Athletics Weightlifting Invitational. We then capped off the summer with Crystal Riggs perfect performance at Nationals. Not to be forgotten was Katie Crowe-Tromello’s training and stellar performance for the NPGL’s San Francisco Fire.
This summer was filled with triumph for all and I could not be more proud of my athletes. I’m humbled and honored that Precision CrossFit and I were chosen to guide them and I thank them for their belief in us. Here is to an exciting school year, hopefully with a 3rd Water Polo State Championship and some kick-ass performances at University Nationals by Danielle Marino and Deanna Douglas to start off the fall. Excited for the future and where 2016 will take us!
Now let’s hear it for all those from Precision CrossFit who earned podium spots this Summer: Greg Marx, Alanah Bird, Mitch Sortillon, Chrissy Barron, Jessica Goeser, Deanna Douglas, Greg Smiley, Mattias Wikstrom, Alison Locke, Alix Furgang, Daimino Stewart, Crystal Riggs, Rocio Ramirez, Katie Crowe-Tromello, Dominick Cognata, and Peter Schiavelli. And I am sorry if I missed you. There was so much fitness!!
Fitness-Strength-Community
WARM UP:
100 Jump Rope Singles
Then:
3 Rounds
5 Strict Pull Ups
10 Air Squats
15 Bumper Jacks
Then:
Hip & Ankle Mobility
SKILL:
3 Rounds (At a walking Pace)
8E DB Split Sqt. w/ RFE
10 Bar Roll Outs
8 DB Skull Crushers followed by 8 close grip push ups.
LIFT:
Power Clean + Full Clean
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 80%
2 + 1 @ 85%
2 + 1 @ 80%
*Squat Clean on all + reps.
**EX: 2 + 1 = 2 Power Cleans + 1 Squat Clean.
WOD:
“POODS”
3 Rounds
9 KBS (70/53) (53/44) (44/35) (35/26)
9 Burpee box jumps (30/24) (24/20) (20/12)
9 KBS
9 Box Jumps
POST WOD:
Mobilize & Stretch
