• Open Men: Yoke+100lbs; Open Women: Yolk+40lbs
• Scaled Men:  Yoke+60, Scaled Women:  Empty Yoke
• Novice Men:  Farmers’ Carry 70lb KBs; Novice Women:  Farmers’ Carry 53lb KBs
• Master’s Men:  Yoke+60lbs

Every 5 yards the Yoke or Kettlebells are carried, the athlete is awarded a point.  The course is a 25 yard course so a maximum of 5 points is possible on any one pass.  Turning with the Yoke is not permitted.  Once an athlete reaches the end of the 25 yards they must clear the back pegs past the line, drop the yoke, turn around to face the opposite direction, pick up the yoke, and start carrying back the other way.  This continues for the 1 minute duration with the athlete accumulating as many points as possible.  A 1 minute rest period follows the 1 minute Yoke Carry.

Here are a few previous posts to help with the Yoke Carry. Most importantly make time to work on this and get your height settings before Saturday.
“Fun with Yokes”
“Yoke Walks”

Part 2:  Agility Course for Time

A short agility course follows the Yoke Carry.  The first part is Double Unders/12″ Lateral Parallette Jumps.

• Open Men & Women:  20 UNBROKEN Double Unders
• Scaled Men & Women:  20 Double Unders
• Novice Men & Women:  30 Lateral Jumps over a 12″ Parallette
• Master’s Men:  20 Double Unders

The Open Men and Women must perform 20 consecutive double unders without stopping or single unders in between.  If an athlete stops or messes up before the 20th double under they must start back from the beginning.  Scaled Men, Scaled Women, and Master’s Men are allowed to stop or perform single unders if necessary between double under reps.  Failed attempts do not count towards an athlete’s total count. Novice Men and Women will jump laterally over one of our white PVC parallettes that are 12″ tall.  Every time the athlete jumps over the hurdle will count as one rep.  Upon completion of the double unders or parallette jumps, the athlete must complete the rest of the agility course as quickly as possible.  Course details will be revealed on Saturday, but the finale is overhead walking lunges with a slosh pipe.  The slosh pipe is a very thick PVC partially filled with water.  To prevent damage to the slosh pipes, they are not available for use prior to Saturday.  In order for the Overhead Lunge to count the back knee must make contact with the ground and the pipe must be held overhead the entire duration of the step.  If either of these criteria are not met the judge will make the athlete return to the previous location before they can continue walking.  Novice Men and Women will hold the slosh pipe on the upper back as they perform the walking lunges.

Here is one previous post that may be of help for the agility course. One hint is that the entire workout will take place in the street, so practicing inside the gym can help but the surface will be different than the rubber mats or the slick concrete in the back.
“Sprint Mechanics”

Happy Birthday Katie M.! You may remember reading about Katie M. in a recent post as she successfully passed her California Physical Ability Test (CPAT), a huge step in the right direction towards fulfilling her goal of becoming a Firefighter Paramedic in the state of California. A regular in the noon and early afternoon classes Katie continues to work hard and make progress. Have a great birthday Katie!

I’d also like to wish Michael L. a happy birthday too. Mike has been a regular in my morning Barbell classes and after a hiatus away from CrossFit and lifting, has found his groove again. I apologize for a lack of a photograph, but if you’re one of the morning folks you’ll likely see him around Tuesday, Thursday, and Saturday mornings for Barbell. Happy Birthday Michael, and keep up the great work!

WOD 9.16.13

Back Squat 3×5/Wendler

3 Rounds for Time:
Three “Cindy” Rounds (5 Pullups, 10 Pushups, 15 Squats)
240m Run

*Upon completion of the WOD athlete has done 9 total “Cindy” Rounds*

1. Free up the first rib. In the video, Kstar uses a stick pushed into the wall, but he has since come up with a better video using a racked barbell.

2. Use a lacrosse ball to roll the area around your shoulder blades and your traps.

3. Help the humerus move back into position by using a kettlebell for weight and a band for distraction (a technique which creates space for the joint).

If you have time, I would also add a fourth step:

4. Use a lacrosse ball to roll your pecs, either against the wall, or as seen in this Trigger Point video.

While this list is just the tip of the iceberg when it comes to shoulder mobility, it’s often a quick fix that can make a world of difference some days. Come in a few minutes early today and give this a try. Test and retest your shoulders before each step to see if one helps more than the others.

Holley just confirmed that RPM Ropes will be here September 19th at 6pm to put on a 90 minute jump rope clinic for $35. They are giving us til Thursday September 12th to fill the 30 spots before they open it to the public. I believe a few people from the gym have already signed up so hurry and register here before it’s full! They will also bring ropes to sell and help you size it!

WOD 09.10.12

Deadlift 1×5 or Wendler

Standards WOD
AMRAP 7
5 Hang Power Cleans (175/113)
10 Wall Ball Shots (12′ target)
30 Double Unders

Every athlete will get the chance to be a ‘judge’ to enforce proper standards for each movement.

Hang Power Cleans
-must start in the hang position and the bar cannot go past the knees during the dip
-must finish in the rack position with the hips and knees fully open

Wall Ball Shots
-must start with a full squat (hips below knees, unless limited mobility is an issue)
-must hit the wall at or above the 12′ line (or 10′ for scaled)
-if you don’t catch the ball, it has to come off the floor without bouncing.

Double Unders
-rope must pass under twice to count

Photo courtesy: RPM Fitness. – really awesome shot of tricks in the double dutch!

Yup, you heard me right, you won’t have to double under angry much longer. RPM has confirmed that they’ll be able to do a clinic here at Intrepid on Thursday September 19th. They have a very busy schedule, but were willing to accommodate us so you could all get some pointers going into the Intrepid Games. We’re targeting to start the clinic in the evening around 6p and it’s a 90 minute clinic. The event is open to the public, so as soon as we announce that registration is live on their website, be sure to sign up.  The registration will show up here on their website and the registration fee is $35. That being said, feel free to invite others to come to the clinic if they are interested.

This clinic is meant for people of all skill levels. Even if you’re a double under champ, they can help you improve your efficiency and even learn more advanced skills. I can’t wait to see everyone start ditching the paralettes and trade it for the smooth sound of a speed rope. I posted about it before, but they have even mastered the speed rope design.  They have now come out with a version 2.0 that is much lighter than their original design which is great for metcons. They also offer more colors and they’ll personalize the handles with whatever laser engraving you want.

Again, it’s Sept 19th! Get ready!

WOD 09.05.13

Hang Snatch 2-2-2
Run 500m

3 rounds:
10 V-Ups (sub 20 sit ups)
10 HSPU (sub 15 parallette push ups)
10 KBS

Then, Run 500m

Mark your calendar for Monday, September 16th. On that day, Stronger Faster Healthier will have a rep onsite for the 4pm through 7pm classes. Their rep will give a brief introduction to their products before each class and will be around after class to provide samples and answer questions.

When you’ve browsed the Intrepid store, you’ve probably seen the SFH fish oil and protein powders that we carry and in fact, they actually make a number of other whey formulas.  All these options can be somewhat dizzying, so bring any questions you may have and ask them in a couple weeks when SFH visits us. You’ll be able to sample their products after class and ask what might best suit your needs.

Also, we’d like to wish a happy birthday to Deanna! She’s a relatively new Intrepid and a 6pm regular. Unfortunately we don’t have a photo as she has managed to escape the camera so far!

WOD 09.04.13

Deadlift 1×5

Partner WOD (Dynamic Duo Workout #1)
3 rounds for time, relay style:

• 7 Ground to Shoulder (165/115)
• 14 Toes-to-Bar
• 5/10/15yd Shuttle Run

9 minute time cap

We’ve had a great year at Intrepid and many new faces to show for it. Since some of the newbies have only heard rumors of the feast that occurs at one of our Intrepid Potlucks, it’s time to schedule another one. You may have heard about Mike K’s amazing Korean BBQ, Marcus’ tri tip, Amanda’s artichoke dip, Michelle C’s gluten free cookies, or Kathy’s gluten/dairy free brownies, but this will be your chance to feast and mingle with Intrepids old and new. We’re aiming for Saturday, November 2nd at 1pm at the gym. This should give people enough time to run home, shower up, and come back with goodies.

Since being green and eco-conscious goes hand in hand with being paleo and striving for sustainability, we’ll be hosting a Fall Cleaning Exchange in conjunction with our potluck. This is where you raid your closet and home for excellent used quality (EUC) clothing, books, shoes, kids’ clothing/shoes, DVDs and video games. Avelyne and I recently went to one of these and had a blast, but found most of the clothing didn’t fit over our CrossFit shoulders, so we figured this would be a solution. While we won’t clown you for clothing lacking in fashion, we will for those lacking in function, so all clothing should be free of holes and stains and be something you would be willing to buy at a second hand store. All items not taken will be donated.

Start weeding out your closets and set some stuff aside. Free shopping is fun for everyone so save the date and start testing out recipes for the potluck!

WOD 09.03.13

Bench Press 3×5 or Wendler

4 Rounds:
10 2-Fer Wall Ball Shots
8 Pullovers (Sub 10 C2B Pull Ups or 12 Pull Ups)
40 Double Unders

This coming Saturday, Aug 31st we have three teams competing in the 2013 Summer Shakedown CrossFit competition. Saturday’s competition is being held at Red Wolf CrossFit in Huntington Beach, CA. Teams for this event consist of two men and two women and our teams are scattered throughout the different heats. Team Asian Invasion consists of Mike K., Michael H., Alia, and Nicole (from Karma CF). They are in Heat 5 working out at 9:12am and 2:04pm. Team Dirty 30′s is Ruth, Anna, Jon A., and myself. We are in Heat 10 and our workout times are 10:42am and 3:59pm. Our final team is Grade A Boloney with Brian, Jake, Holley, and Avelyne. Grade A Baloney is in Heat 13 which works out at 11:36am and 5:08pm. These two workouts have yet to be announced so check back later in the week.

Saturday is shaping up to be a long day for our athletes since we all have to check-in before 7:30am. There is a third workout known as a floater workout because teams sign up on a first come, first serve basis when they’d like to complete this third workout. We won’t know our third workout times until the morning of and can keep everyone up to date on our Facebook page. All we know at this point is each team member will have to perform 2 minutes of something then right into 2 minutes of Snatches for max tonnage. The video posted is pretty vague.

Intrepid has been involved with the Shakedown competition since it began, and we’re excited to put our best effort forward on Saturday. Please come down and support our athletes this Saturday and enjoy the exciting atmosphere of the 2013 Summer Shakedown!

A big CONGRATULATIONS to Katie M. who is a relatively recent addition to the Intrepid family for passing the California Fire Fighter CPAT (Candidate Physical Ability Test) this past Saturday! Katie joined Intrepid with the primary goal of passing the CPAT and take the next step towards her goal of becoming a Fire Fighter Paramedic, and in the one month she’s been with us she accomplished just that. If Katie’s been a part of your class you may have seen her after class dragging sandbags around the gym, running with her weight vest, and putting in extra work that helped her reach her goal so quickly. Keep up the great work Katie!

WOD 8.25.13

Press 3×5/Wendler
Deadlift 1×5/Wendler

Cash Out: 150 Double Unders

I’m currently in conversations with RPM Fitness about hosting a jump rope clinic here at Intrepid. I’m pushing to get the clinic in prior the in house competition, but we don’t have a lot of time left. They are almost done outlining the details of the clinic, so to finish discussions more quickly, I need to hear from all of you. Please post to comments these two things:

1. If you’re interested in attending the jump rope clinic

2. What you hope to learn at the jump rope clinic. Do you just want to learn dubs? Are dubs proficient? Maybe you want to learn some more advanced skills like triples, quads, other tricks, or double dutch).

The coaches on the RPM fitness team are incredible jumpers, they put my skills to shame. They sold me on the jump rope at CrossFit Regionals and gave me pointers to improve my triples at the Games. After just 5 minutes of coaching, I hit a new triple under PR. If you’d like to see a sampling of their jump roping abilities, check out the 1 minute of double unders from my original post about the RPM rope. However, if 161 double unders wasn’t enough in 1 min, he beats his record here with 164 dubs in 1 min! He also does some pretty cool tricks in this video also found on the RPM website.

I don’t know about you guys, but I’m very excited to learn from the best in the world! As they say at RPM, don’t double under angry!

Also, the 2013 Intrepid Games are a little more than a month away and now is the time to sign up (just 9 days left)! There is a lot of planning that goes into the event, so the sooner we have and idea for number of competitors, the better! If you’re debating about what division to sign up for, we encourage you to sign up for the more challenging division. It will give you the drive to push yourself for the next month to get a handle on those last couple of pesky goats that have been following you around. We’re also in need of more volunteers, thus far we only have two. Remember, you can compete and volunteer. The volunteers won’t be busy for the entire event, we try to plan plenty of breaks for people. If you want to be busy for the whole event however, we can find something for you to do! Thanks in advance!

WOD 08.15.13

Shoulder and Calf Mobility

Running Skillwork

5 Rounds:
170m run
1 rope climb

Yesterday marked the end of the 2013 CrossFit Games held in our own backyard at the Stub Hub Center in Carson, CA. We saw quite a few Intrepids at the Games on Saturday, but if you weren’t able to make it out perhaps you followed some of the events on ESPN3. If you missed the action there is archived footage on ESPN3 online and the events will likely be aired on one of the ESPN channels in the near future. You can also visit the CrossFit Games website here to watch some of the recaps. Here are the final standings:

Individual Men:
1st-Rich Froning (3rd Straight Year Winning 1st!)
2nd-Jason Khalipa
3rd-Ben Smith

Individual Women:
1st-Sam Briggs
2nd-Lindsey Valenzuela
3rd-Valerie Voboril (El Segundo resident & 4th Grade Teacher!)

Team:
1st-Hack’s Pack Ute CrossFit
2nd-CrossFit New England
3rd-CrossFit Adrenaline

Spirit of the Games Award:
Kris Clever

Registration for the Sept 21st, 2013 Intrepid Games is now open. Pick up registration forms here at the gym. Registration is $35 and entry forms and payment must be received by Friday August 23. See Alia’s post to determine what category you’d like to register for and start working on your goats. It’s going to be an awesome time with food, music, workouts, fun, and great prizes.

WOD 7.29.13

Deadlift 1×5/Wendler

For Time:
10,9,8,…,1
Kettlebell Swings
Burpees

Today’s post is written by Ashley’s fiancé, and everyone’s favorite coach, Jake. I’d also like to wish a happy birthday to Scott C. Hope to see you back in the gym soon.

Today is Ashley’s 24th birthday! She has been a steady member of Intrepid just a little over a year now. With her busy schedule she is able to make it into the gym twice a week. Below are some fun facts about her.

1. Ashley is deathly afraid of birds. Even the birds at Petco (the ones locked up) make her feel uneasy.
2. She recently got engaged to a stud of a man.
3. Ashley was the youngest student in her nursing class and now is a full time nurse in Montebello.
4. Ashley loves the color green and owns plenty outfits in that color.
5. Thanks to Intrepid she is now addicted to lululemon.
6. She was the Performance Winner for the Nutritional Challenge.
7. Ashley can out sing Whitney Houston on “I Will Always Love You”.
8. She is a natural athlete and is an exceptional volleyball player and swimmer. She is terrible at dribbling a basketball, but she is a lights out shooter. I once lost 4 games in a row of knockout to her.
9. She won KIIS FM Jingle Ball tickets two December’s in a row by being the 102nd caller.
10. As a child she cut her younger sister’s hair to make spaghetti. Luckily this only happened a few times.
11. You can tell she is fully concentrated on a task when she sticks her tongue out the side of her mouth.
12. Ashley has seen EVERY single episode of Gilmore girls and That 70’s Show. This also means that I have seen EVERY episode of Gilmore Girls.
13. She hates chocolate, but loves white chocolate.
14. She gets angry with me when I try to wake her up for a 630am WOD.
15. She gets angry with me when I try to wake her up for a 730am WOD.
16. Ashley is not a morning person (See 14 & 15).
17. She works on the Telemetry floor (Heart), but would like to make a career in Labor & Delivery.
18. Sit-ups and back squats are two of her favorite movements. Press and Snatch are her least favorite.
19. She likes what Intrepid has done for her arms and glutes.
20. She wants to retire in Seattle, Washington one day because of the rainy weather.
21. I always know when she is excited to eat when she hums throughout the meal.
22. She doesn’t do the speed limit. She drives like Danica Patrick.
23. The tattoo on her left forearm is a heart shaped key. The heart is made up of three letter “A’s” which stand for her and her sister’s names (Alysha and Allyson).
24. She is the sweetest person I know and is 100% selfless, unless it comes to food

Ashley, I hope you have a very happy birthday. You are an amazing woman and I cannot wait to spend the rest of my life with you. Riley and I love you very much!

New CrossFit Intrepid tee shirts are in! Men’s tees are charcoal and ladies’ are green. They were designed by Coach Alia and Morgan K. from the 630am class. Get your limited edition shirt today for $20 while sizes are available.

WOD 7.22.13

Back Squat 3×5

In Teams of 2, Both Teammates perform the following For Time:
Run 1 Lap (~500m)
25 Med Ball Situp+Toss to Partner (20/14#)
25 Overhead Squats (95/65#)
25 Burpee+Box Jump Over (24/20″)

      CrossFit is elegant  in that all workouts can be scaled and there is always competition at every level. You can compete against yourself or compete against others; either way you will find that at any level you are required to work at your maximum output.

      Kick the tires and light the fires, it’s that time of year! The annual Intrepid in house games!

Who: Any current Intrepid can sign up if they wish to test their limits in a friendly competition with their peers. Everyone is encouraged to sign up! Invite your family, friends and bring the kids to come spectate. It’s a fun day in the wonderful sunny weather.

What: I like to think of competitions outside of the gym as doing a workout with friends I haven’t met yet. In house competitions are just a day of workouts WITH my friends. It’s a winning situation! There will be 3 divisions and each athlete will be placed in a division based on their abilities. Don’t have your double unders yet? That’s cool, you’ll be in a division where everyone else is on the same page. During the competition each participant will have a judge counting reps while ensuring that the movement standards are met. There is a brief explanation below of the movement standards. It doesn’t necessarily mean that the movement will be in the workouts though. But it’s best to be prepared for everything.

When: We are planning for September 21. Expect this event to last the majority of the day. Plan accordingly. There is enough time between now and then for an athlete to start dialing in their diet (as you should be), working on their weaknesses and definitely enough time to let your friends and family know so that they can plan accordingly.

Where: Here at Intrepid you silly birds! The parking lot will be closed to accommodate vendors, workout space and spectators.

Why: It will be fun and it will help you reach goals. You have plenty of time to get those goats and improve on movements that may be difficult for you right now.

There will be much more information to come but if you have any questions now post them to comments!

Movement standards:

Novice

• Range of motion requirements on squats and presses
• Good working understanding of C&J and Snatch from the hang position
• Pull ups with blue band
• Box jumps 16/20″
• Wallballs with 8/12#
• Kettlebell swings 26/44#

Intermediate

• Kipping pull ups without bands
• Double unders
• Wallball shots with 12/18#
• Box Jumps 20/24″
• HSPUs to one abmat
• Plank push ups
• KBS 35#/53#

Advanced

• Muscle ups (men)
• C2B PU (women)
• Pullovers
• KBS 44/62#
• Thrusters 95/135 *
• DL 155/225 *
• CJ 105/155 *

*in a metcon capacity (not in strength set)

07.21.13 REST DAY