THURSDAY 7SEPTEMBER17

Remember to sign up for our 2nd annual Lift Up Autism event happening on the 23rd of September. Please sign up through the link below. We will be having BBQ and beers after to finish celebrating a great cause. If you are new to CrossFit or interested in seeing what Ballast has to offer, please feel free to sign up and join us.   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Remember to sign up for our 2nd annual Lift Up Autism event happening on the 23rd of September. Please sign up through the link below. We will be having BBQ and beers after to finish celebrating a great cause. If you are new to CrossFit or interested in seeing what Ballast has to offer, please feel free to sign up and join us.

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

 

1. Station one

100m farmers/waiter carry

*switch at 50m

100ft sled pull

12 strict pull ups

 

*rest as needed

 

2. Station two

50ft tire flip

50ft rope pull

8 sandbag over the shoulder 

 

*rest as needed

 

*Athletes will break up into groups and complete each station as many times as they can with in 20'.

WEDNESDAY 6SEPTEMBER17

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Coaches Warm Up

 

1. Heavy Things

5 rounds not for time

5 bench press

5 TNG power cleans

rest 1'

**build in weight through each set and use same weight for power cleans as bench press.

 

2. Conditioning

"Open 15.3"

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

TUESDAY 5SEPTEMBER17

Coach Joan found a selfie on her phone, when Montana was suppose to be recording a video. We love you Hannah!!

Coach Joan found a selfie on her phone, when Montana was suppose to be recording a video. We love you Hannah!!

Coaches Warm Up

 

1. Back Squat

5 rep max

 

2. Conditioning

20' AMRAP

25ft handstand walk

20 cal row

15 push ups

10 weighted box step ups 24/20

SUNDAY 3SEPTEMBER17

Our second annual softball day is coming up soon. 

Our second annual softball day is coming up soon. 

Rest day! Get out of the gym!

SATURDAY 2SEPTEMBER17

Community is everything. When you surround yourself with people who constantly strive to; encourage, lift, and push themselves and others to pursue a life of excellence, you must do the same. 

Community is everything. When you surround yourself with people who constantly strive to; encourage, lift, and push themselves and others to pursue a life of excellence, you must do the same. 

Coaches Warm Up

 

1. Front Squat

Find a heavy 3 rep

then...

3x6 @75% of 3 rep found

 

2. Conditioning

Teams of 2 rely style

15' AMRAP

5 thrusters 185/135

10 toes to bar

15 deadlifts 185/135

**you go, I go

FRIDAY 1SEPTEMBER17

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Coaches Warm Up

 

1. Conditioning

3k row

2 mile hill run

100 air squats

50 handstand push ups

25 ring muscle ups

**note 2k row and compare to August 2nd

 

Note: Please scale as needed. This workout is meant to be long, not meant to kill you. 

THURSDAY 31AUGUST17

COME watch some teams from Ballast compete in the So Cal Fitness Classic, September 16th 2017. It is in our home town of Oceanside and is going to be a great event to watch. Come out, support, and meet some of the crew.

COME watch some teams from Ballast compete in the So Cal Fitness Classic, September 16th 2017. It is in our home town of Oceanside and is going to be a great event to watch. Come out, support, and meet some of the crew.

Coaches Warm Up

 

1. Mobility

8' of soft tissue work for quads and glutes

2' couch stretch

2' lizard stretch

 

1. Strong Man Stuff

3 rounds not for time

100m sandbag carry

directly into...

50m sled push

rest as needed between sets

**you get to choose the weight for the sled and the sandbag

 

2. Conditioning

"Annie"

50-40-30-20-10

Double unders

sit ups

WEDNESDAY 30AUGUST17

GIVE 5 and sign up for our second annual Lift Up Autism event happening September 23rd, 2017. If you have never tried CrossFit, this is a perfect opportunity to invite your friends and family for a great workout. To sign up, please visit   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

GIVE 5 and sign up for our second annual Lift Up Autism event happening September 23rd, 2017. If you have never tried CrossFit, this is a perfect opportunity to invite your friends and family for a great workout. To sign up, please visit

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Snatch Complex

Hang snatch + snatch

1-1-1-1-1-1-1-1

 

2. Conditioning

20' AMRAP

400m run

10 push press 135/95

2 rope climbs

10 power cleans 135/95

2 rope climbs

TUESDAY 29AUGUST17

Coach Jamie

Coach Jamie

1. Deadlift

10 rep max

**shoot for heavier than previous attempt.

 

then…

 

3 supersets

8/8 front rack barbell box step ups

12 jumping squats with 25% of 1 RM

 

2. Conditioning

4 rounds for time

25 wall balls

25 pull ups

 

3. Accessory work

3 rounds 

20” L-hang

30” static hold at top of ring ROW

1’ FLR on rings

30” static hold at top of ring DIP

45” handstand hold

rest as needed between sets. Go from one movement, right to the next.

 

MONDAY 28AUGUST17

Reminder  to Give 5 minutes at our second annual Lift Up Autism event on the 23rd of September. Come enjoy some good company and have a great time getting in some health and fitness. All are welcome and no experienced required. To sign up, please visit    https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464   T-shirts and Sweat shirts are going on for pre-orders and will have a preview soon. Please see Coach Zach for pre orders.  Sweat Shirts $60/T-Shirts $25

Reminder to Give 5 minutes at our second annual Lift Up Autism event on the 23rd of September. Come enjoy some good company and have a great time getting in some health and fitness. All are welcome and no experienced required. To sign up, please visit

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

T-shirts and Sweat shirts are going on for pre-orders and will have a preview soon. Please see Coach Zach for pre orders.

Sweat Shirts $60/T-Shirts $25

Coaches Warm Up

 

1. Jerk Complex

Push Jerk + Split Jerk

then…

5x4 strict press

 

2. Conditioning

You have 2 minutes to finish 

3 rounds

5 thrusters 45/35

5 KBS 70/53

5 burpees

rest 1’

6 sets

 

 

**for each rep not completed within each set, it is added to a total number of burpees at the end of the workout. Add all miss reps from all 6 sets for total.

1 rep = 1 burpee penalty. 

 

3. Accessory Work

4 sets

12-20 ab wheel roll outs

10 double KB row holding top of back extension

5/5 single leg body weight back extensions 

10 back extensions 

 

SATURDAY 26AUGUST17

We are looking forward to participating in Lift Up Autism September 23rd. If you are interested in signing up and would like more details, please visit the link below. Hope to see you guys there.   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&aff=esfb&utm-source=fb&utm-term=listing#    

We are looking forward to participating in Lift Up Autism September 23rd. If you are interested in signing up and would like more details, please visit the link below. Hope to see you guys there.

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&aff=esfb&utm-source=fb&utm-term=listing#

 

Coaches Warm Up

 

1. Conditioning

Teams of 2

5k row, switching every 500m intervals, till completion.

*You must complete the following before switching;

7 power cleans 135/95

5 bar muscle ups

7 OHS 135/95

 

Example: Partner {A} rows 500m, while Partner [B] completes 1 round of; 7 power cleans, 5 bar mu, 7 OHS. If partner [B] completes his or her round, before partner {A} finishes his or her 500m row, the partner [B] rest until partner {A} is finished. 

 

Have a great weekend everyone!!

FRIDAY 25AUGUST17

Christine, Laura, and Natasha during their first competition. They will be doing the Proving Ground Comp. September 16th, in Oceanside. Keep working hard ladies.

Christine, Laura, and Natasha during their first competition. They will be doing the Proving Ground Comp. September 16th, in Oceanside. Keep working hard ladies.

Coaches Warm Up

 

1. Sumo Deadlift

5x5

 

2. Conditioning

12' AMRAP

12 front squats 155/105

12 alt. DB snatch

12 front rack lunges 155/105

THURSDAY 24AUGUST17

Coaches Warm Up

 

1. Conditioning

3 rounds for time 

500m row

400m run

rest 3'

 

2. ROMWOD

Pick a 20' ROMWOD to complete

 

**take today as a active rest/recovery day. We do not need to kill ourselves day in and day out to get better. We will get after it again on Friday.

WEDNESDAY 23AUGUST17

Coaches Warm Up

 

1. Pull up

5 supersets

6 weighted wide grip pull ups

12 body weight inverted rows

20" L-sit

rest 90"

 

2. Conditioning

10 rounds for time

100m sprint

20 double unders

1 squat cleans @80% of 1RM

rest 1'

 

TUESDAY 22AUGUST17

Beach workout was a success this past weekend. Look forward to the next one.

Beach workout was a success this past weekend. Look forward to the next one.

Coaches Warm Up

 

1. Back Squat

10 rep max

 

2. Conditioning

"For Time"

CrossFit Mainsite 7/16/2017

50 Box Jumps 24/20 inch

50 Kettlebell Swings 54/36 lbs

50 Knees to Elbow

50 Wall Balls 20/14 lbs

50 Burpees

 

(RX+, 30 Inch Box, 2 Pood KB, 30 lbs Wall Ball)

MONDAY 21AUGUST17

Kyndal snap some awesome shots of Coach Jamie

Kyndal snap some awesome shots of Coach Jamie

Coaches Warm Up

 

1. Snatch

Every 2' for 8 sets

4 squat snatches @75%

 

2. Conditioning

"JT"

21-15-9

handstand push up

ring dips

push ups

FRIDAY 18AUGUST17

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Coaches Warm Up

 

1. Anderson Front Squat

5x4

 

2. Conditioning

Teams of 2

3 rounds for time

10 clean and jerks 225/155

20 ring muscle ups

40 box jumps

60 wall balls

THRUSDAY 17AUGUST17

Coaches Warm Up

 

1. Floor Press

10:00 to build to a heavy single

then...

3x8 bench press with 70% of heavy single

 

2. Conditioning

20' EMOM

1: 15/13 cal row

2: 15 hollow rocks

3: 15 Russian KBS 53/35

4: 25ft handstand walk

WEDNEDAY 16AUGUST17

It is time for another beach workout!

It is time for another beach workout!

Coaches Warm Up

 

1. Pull Up

5 sets

5 weighted chin ups

20" L-Sit

2 turkish get ups each arm

rest 90"

 

2. Conditioning

3 legless rope climbs

21 HSPU

21 front squats 135/95

21 toes to bar

2 legless rope climbs

15 HSPU

15 front squat 135/95

15 toes to bar

1 legless rope climb

9 HSPU

9 front squats 135/95

9 toes to bar