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  • FRI 5.22.2015

    By admin | In Workout of the Day | on May 22, 2015

    We will have only two classes on Monday, May 25 at 9am and 10am. Come join us for a Memorial Day workout.


    WOD – 5.22.2015

    A. Push Press+Jerk 2+1×3
    B. Jerk 3×3

    A. 15 Muscle ups
    5-rep Clean Ladder
    205-225-245-255-265 men
    135-145-155-165-175 women

    B. 15 GI Janes
    5-4-3-2-1
    Cleans (weights go up every round by at least 10-15 pounds)

    C. 30 Burpees
    5-4-3-2-1
    Cleans (weights go up every round by at least 5-10 pounds)

  • THU 5.21.2015

    By Holley | In Uncategorized | on May 21, 2015

    Whenever I’m travelling, I love to listen to podcasts. Depending on how far you’re going, you can listen to one or two on a flight and the next thing you know, you’re there. Sometimes it can be hard to keep up with your favorite podcasts, so I find travel time to be a great time to catch up. I use the podcast addict app on my phone to download the ones that are especially interesting to me so they’re ready to go whenever I travel. For example, during my flight this week, I listened to a great one from Abel James, Fat Burning Man interviewing the author of Grain Brain, Dr. David Perlmutter. It was an old one and mostly information I had heard before, but there were some tidbits in there about vitamin D deficiency that were very eye opening. I also like listening to Dave Aspry, Robb Wolf, Barbell Shrugged and Tim Ferriss. What are your favorites?

     


    WOD 05.21.2015

    A. Deadlift 1×5
    B. Deadlift 3×5

    A&B. Dumbell Bench Press 3×12

    Death by 10 meters

  • WED 5.20.2015

    By Alia | In CrossFit, El Segundo | on May 20, 2015

          I’ve been noticing that some of our athletes who should have pull ups still cling to that damn band. I know you all are strong enough to get them and for your convenience I’ve posted a series of weekly drills to help finally get away from the band and make a better you. Check it out near the goal board!
          And while you’re at it, set a goal!


    WOD 05.20.2015
    A. EMOM 6 1-2 Bar Muscle Ups
    B. Kipping Skillwork

    3 RFT:
    50 Double Unders
    25 Wall Ball
    10 CTB Pull Ups

  • TUE 5.19.2015

    By admin | In Workout of the Day | on May 19, 2015

    WOD 05/19/15

    A. 3-position Snatch @ 75% x 4
    B. Hang Power Snatch + Power Snatch 3×2

    AMRAP12
    240m Run
    12 Strict HSPU
    12 Lunges (135/95)

  • MON 5.18.2015

    By admin | In Community, El Segundo, Workout of the Day | on May 18, 2015

    Special congratulations to Kathy and Mike who tied the knot this past weekend. They met at Intrepid and were engaged at Intrepid. We wish them a lifetime of happiness as they begin their life together that was #unitedbycrossfit!


    Back Squat
    A. Build Up to a 5RM in 15:00
    B. 3×5

    Tommy V – 16 min cap
    A.
    21 Thrusters (115/75)
    12 Rope climbs
    15 Thrusters
    9 Rope climbs
    9 Thrusters
    6 Rope climbs

    B.
    21 Thrusters (95/63) or (85/53)
    6 Rope climbs
    15 Thrusters
    4 Rope climbs
    9 Thrusters
    3 Rope climbs

    C.
    21 Thrusters (65/35)
    3 Rope climbs
    15 Thrusters
    3 Rope climbs
    9 Thrusters
    3 Rope climbs

  • SAT 05.16.2015

    By Jake | In Workout of the Day | on May 16, 2015

    Shout out to Mike and Kathy as they will be getting married today!!! Hope the both of you have an amazing day and a lifetime of happiness.

    WOD 05.16.2015

    Teams of 4

    Buy In: 400m Indian Run

    • 160 Pull Ups
    • 160 Push Ups
    • 160 Hang Power Cleans (135/95)
    • 160 Front Squats (135/95)

    *Must finish one movement before moving onto the next

  • The Gundo Comedy Festival rolls on tonight as we host CrossFit Comedy Night! The show kicks off at 7pm! See you there!


    REMINDER: 5pm class will be our last class tonight…

    bodyfattest-thumb

    and BodyFat Testing will be going on all day from 7am-5:30pm today so if you haven’t signed up for your retest yet, visit the link and sign up: https://goo.gl/r9H6K4


    WOD – 5.15.2015

    A. 3-Position Clean @ 70% x 4
    B. Hang Power Clean + Power Clean 3×2

    AMRAP 7
    12 KB Snatch
    12 Pistols
    !2 Sit-ups

  • THU 5.14.2015

    By Holley | In CrossFit, El Segundo, Events and Announcements, Yoga | on May 14, 2015

    It’s finally here! CrossFit Regionals begin this weekend with the South and Atlantic regions. All workouts have been announced and you can find them here. Over the next three weeks, you’ll see the regional workouts pop up once or twice a week so you get a chance to try your hand at them. If they look a bit intimidating to you, don’t worry, we’ll have scaled options for each one. It’s always fun to give them a try so you have an idea what the regional level athletes are going through as you watch them working for the chance to compete at the Games. Today’s WOD, while optional, will give you a taste of what’s coming for Tommy V. Pay attention to your breathing and your grip/upper body. Use these rope climbs to experiment with technique to minimize taxation of the grip and upper body, or use it as an opportunity to learn to do a rope climb!

    The California regional competition is next weekend. Many Intrepids are going on Sunday if anyone is interested in making it to Del Mar to watch the competition.

     


    Gina is hosting restorative flow yoga tonight at 7:15p, class is $10, sign up here: https://ginaamana.typeform.com/to/DB47b4


    Friday night, Intrepid will be hosing the Gundo Comedy Festival! It starts at 7p and is free. Whether you are already a member, or just want to check the gym out, come watch some great comedy as we transform Intrepid Athletics into a comedy club for the night. You should still stretch so you don’t pull a muscle laughing.


    WOD 05.14.2015

    A. EMOM 7×3 @80% 4/23/15 CG bench 1RM
    B. Bench press 3 x 5

    A. & B. Weighted Step ups

    4 rounds:
    250m row
    10 Thrusters 95/63
    2 Rope climbs

  • Wed 5.13.2015

    By Alia | In CrossFit, El Segundo | on May 13, 2015

          Happy Birthday Al and Mike C.! You may have expected and article with clever tips on how to conquer this WOD. Well, I’m sorry to disappoint you. I can only offer up these nuggets.
          1. Don’t just do the reps to do the reps. Movement means nothing without control. Make each one beautiful.
          2. Breathe: Use your belly and take longer breaths to avoid the burn.
          3. Have fun. As always!


    WOD 05.13.2015
    “Filthy Fifty” (or “Dirty 30” if scaling)

    50 Box Jumps 24/20
    50 Jumping Pull Ups
    50 Kettlebell Swings 1 Pood
    50 Walking Lunge steps
    50 Knees to elbows
    50 Push Press 45/35
    50 Supermans
    50 Wall ball shots 20/14
    50 Burpees
    50 Double Unders

  • TUE 5.12.2015

    By admin | In Workout of the Day | on May 12, 2015

    WOD 05.12.2015

    A. Press 4×4
    B. Press 3×5

    Weighted Pullups 3×2 (between press sets)

    EMOM 10:
    3 Deadlifts (315/203)
    3-5 Muscle-Ups (sub ring dips)

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