Saturday 10.18.14

Chipper style
partners can split up work however, but must complete one movement before moving on
For time:
400m run (together)
100 Push Ups
80 KBS (53/35)
60 double unders (each)
400m run (together)
60 pull ups
80 wall balls (20/14)
100 sit ups
400m run (together)

Friday 10.17.14


If you have noticed the past two weeks we have not had a lift before the workout. These two weeks we have been focusing on skill work and core strength. Starting on Monday we will be back on our strength cycle.

strict T2B
rest 1 min b/t sets
(sub K2E or hanging leg rises)
5 Rounds
On the 3 min intervals
perform 12 Burpees
and a 400m run

Thursday 10.16.14


Patricia will be teaching our first yoga class starting this Sunday at 10 AM. Patricia used to spend countless hours at the “Globo gym” lifting weight 4-5 times a week and many cardio sessions. After trying different types of training programs, in 2009 she decided to give hot-yoga a try. Yoga was not love at first sight. Her first few classes were very challenging especially in a heated room. After acclimating to the heat, she finally embraced yoga and it quickly became part of her daily routine. Shortly after getting yoga, a friend invited Patricia to attend Mark Sisson’s Primal Blueprint seminar which lead her discovery into the Crossfit world. After a couple months into it, she noticed Crossfit is the only training where she is seeing consistent improvements in strength, endurance and agility. Since then Patricia has been balancing on doing both because her passion for fitness. She believes that both trainings are really complementary of each other in building flexibility, balance, improve concentration and breath awareness to help mental focus and mental endurance.
Her motivation to better improve her practice as well as gaining better understanding the technical knowledge of yoga lead her decision to take Baptiste-Level One training to in 2012. Shortly thereafter she also decided to get her L1 Trainer certification for the same reasons she took yoga teacher training. Patricia is a recent transplant from Seattle where she used to teach yoga at her former Crossfit gym. She’s excited to get back into teaching yoga at HomeGrown Crossfit!

Backwards TABATA L-sits
(10sec of work, 20 sec rest)
8 Round
250m Run
5 GHD sit-ups
10 Plate alt step OH Lunges
(L2 45/35, L1 35/25)
1 Wall Walk
(start with chest on ground and end with chest on ground)

Wednesday 10.15.14


The rowing stroke can be divided into two parts: The drive and the recovery.

The Recovery (Phase 1) Extend your arms until they straighten.
Lean your upper body forward to the one o’clock position.
Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1) Arms are straight; head is neutral; shoulders are level and not hunched.
Upper body is at the one o’clock position—shoulders in front of hips.
Shins are vertical and not compressed beyond the perpendicular.
Balls of the feet are in full contact with the footplate.
The Drive (Phase 2) With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2) Legs are extended and handle is held lightly at your lower ribs.
Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
Head is in a neutral position.
Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

3x10 Barbell Landmines Twists
500m Row
3 Rounds
5 Deadlifts (L2 315/205, L1 225/155)
10 Alt Sledge hammer strikes
50 DU
500m Row

Tuesday 10.14.14


Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

3x5 single arm DB sit-ups
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles