This a WOD of a different flavor today. In the interest of saving ourselves for the kettlebell seminar later in the day yet providing a great workout for those not going that route, Steve put together a great workout reminiscient of his days in the Teams. We did an hour of bodyweight exercises, heavy on the pushups. We had quite a rhythm going with Steve calling out the cadence and the rest of us calling out the reps. This was another “Good Time” that left us knowing we just got an outstanding workout. The figure 8 box jump conga line was especially fun.

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  1. Valley CF Kettlebell SeminarAs if we did not have enought Crossfit for a Saturday, most of us who did “Steve” this morning took a drive up to Valley Crossfit, which is run and hosted today by Michael Latch.  We had a great introduction to kettlbelsand clubbells. Brent set a couple of PR’s in...
  2. KBell RingsI devised a simple workout using kettlebells and rings which was 3 combinations with 3 sets in each exercise....
  3. Dynamax Clean & Jerks  Fresh back (or freshly baked), from the San Diego Certification, Steve and Denise gave us the benefit of some of what they learned and performed.  Rather than using a bar or pvc to practice the Clean & Jerk movements, we used a Dynamax ball, in my case, a 14 pounder to perform...
  4. “I’ll Be Your Huckleberry”     The reward for a nice little kettlebell workout was a trip to Taco Loco in Laguna Beach, CA. My Santa Ana Early Warning Detection kicked in today which meant a headache and a “tickle” in the throat. Usually, the detection comes a day before the winds. At...
  5. What’s That Smell?     Those stoners at Bodyweight Culture still have the “marijuana” thread active. When they describe their workouts by calling them “smokers” we know what they mean! MarkFu has made a contribution or two to the thread discussing his usage, er, opinion of using the “chronic” while training. Seriously...
  6. New Years with Polar Bears!Happy New Year!! Steve and Denise of Crossfit Marina put together a great New Years Day workout. In the spirit of the traditional Polar Bear swim on New Years Day in the cold weather states, we jumped in their unheated 47 degree pool and went down and back a total...
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