WOD: Saturday, December 10, 2016

Hi guys,

We will be on a shortened schedule this Saturday. 60 minute classes instead of the regular 90.

Classes will be @ 9:15 a.m. and 10:15 a.m.

Here's what class will look like:

(A) Roll Out and Mobility (15 Minutes)

(B) Movement Review for WOD ... (10 Minutes ... most of this time being spent on the kipping pull ups ... although I will be oh, so proud of you if you do them strict)

(C) WOD

Barbara

5 Rounds for Time (or ... do Mini Barbara: 3 Rounds for Time)

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest Precisely 3 minutes between each round

(D) Cooldown

... the bodybuilding stuff on the schedule you can totally do on your own if you really want to ... probably upstairs

THE LAST KISS

For everyone not on Facebook ...

Hi guys,

I've started this letter about twenty times in the last half hour and it's just not coming out ...

I am resigning as head coach of CrossFit V16 to move down to Los Angeles/Orange County. The truth is, I don't really like any of you. (Man, I'm glad I got that off my chest.)

Haha. Kidding.

I have other ambitions and a daughter down south. There was never going to be a perfect time to leave so I pulled the trigger because it had to be pulled. I will be here through the end of December as your coach/trainer. (There's about a 50/50 chance you'll see my in January taking a class with you. But no later than February 1, I am out of the Bay Area.)

When I made this decision a few months ago, I immediately reached out to Zachary Centurion Seale and asked him to consider being my replacement. Why Zach? He's an amazing trainer and a competitive CrossFitter. His classes are fun to take. He's extremely approachable. He's not as handsome as I am but fuck, no one is perfect (try not to stare at his crooked teeth). Fortunately for everyone, he accepted!

It has been an absolute pleasure coaching you guys (and coaching at Great Western Power Company) for the last 6 years. I have loved going to work because of you. I have been blessed to see you grow as athletes and as people. I'm going to miss you.

-Rafael

PS Zach is more handsome than me, has perfect teeth, but I totally have him beat on age and bad, bad, bad jokes.

Sunday Weekly Prep: October 16, 2016

HOUR 1

(A) Intro to CrossFit

(B) Mobility

(C) CrossFit Total for Beginners

Air Squat -> Back Squat

Press

Deadlift

(D) Bodyweight Movements

Push Ups and Burpees

(E) Time Permitting: Trainer's Choice of Movements

HOUR 2

(A) 5 minute Intermission (Regulars, use this time to Roll out)

(B) Mobility

(C) Kettlebell Swings, Russian and American

(D) Push Ups and Ring Push Ups

(E) Parallette Dips and Ring Dips

(F) Ring Rows

(F) WOD

Tabata (20s On, 10s Off for 4 Min) Station 1:
Max Ring Push Ups
Max American Swings 1.25/0.75 pood

2 Minute Rest

Tabata (20s On, 10s Off for 4 Min) Station 2:
Max Ring Rows
Max Russian Swings 1.5/1.0 pood

2 Minute Rest

Tabata (20s On, 10s Off for 4 Min) Station 3:
Max Push Ups
20s Plank Hold

(G) Trainer Led Cooldown

Sunday Weekly Prep: August 7-13, 2016

On Ramp/Weekly Prep

Hour 1 — Instruction:

(A) Meet and Greet

(B) Intro to CrossFit

(C) Leg Mobility

(D) Squats: Air Squats, Back Squats, Front Squats

(E) Burpees, Push Ups, Bench Press

(F) Med Ball Cleans, Wall Balls

(G) Russian Kettlebell Swings

Hour 2 — Experience a CrossFit Class (Starts @ 11:15 ... Regulars are welcomed to join here)

(A) Roll Out

(B) Mobility

(C) Demo and Practice: Ring Rows and Thrusters

(E) Find Thruster weight for workout

(F) For Time: 21-15-9 Thrusters 95/65, Ring Rows

(G) 800m Cooldown Jog

(H) Trainer Led Mobility

Sunday Weekly Prep: July 31-August 6, 2016

(A) Intro to CrossFit and CrossFit V16

(B) Mobility and Warm Up

(C) Running and Rowing

(D) Assault Bike

(E) Sandbag Clean and Carry

(F) Push Ups and Handstand Push Ups

  • Plank
  • Push Up
  • Handstand
  • Wall Walk
  • Handstand Push Up (Strict)

(G) Squats

  • Air Squats
  • Pistols
  • Back Squats
  • Front Squats

(H) Trainer's Choice of WOD