ANNOUNCEMENT: Please note that this Friday, May 24th there will be NO CROSSFIT CLASSES at HGST.
We will be closed for the 2013 Reebok CrossFit Games Regional competition held at:
Sonoma County Fairgrounds
1350 Bennett Valley Road
Santa Rosa, CA 95404
Come cheer on Jason, Pat, Garret, Miranda, Molly and our Team!
Find all the info here:
http://games.crossfit.com/region/northern-california/schedule Workout of the Day
"Running Mary"
As Many Rounds as Possible in 20 Minutes of:
5 Handstand Push-Ups
10 Pistols (5x per leg, alternating.)
15 Pull-Ups
Run 200 Meters
* Scale to DB Press, rolling or assisted pistols.
Featured below in the video are some other scaling options.
ANNOUNCEMENT: Please note that this Friday, May 24th there will be NO CROSSFIT CLASSES at HGST. We will be closed for the 2013 Reebok CrossFit Games Regional competition held at: Sonoma County Fairgrounds1350 Bennett Valley RoadSanta Rosa, CA 95404Come cheer on Jason, Pat, Garret, Miranda, Molly and our Team!Find all the info here: http://games.crossfit.com/region/northern-california/schedule 
What does Liz Dobisz do with her fitness? She goes and wins THREE SILVER MEDALS in her age group in the Bay Area Senior Games Swim Meet at Stanford University on Many 18th, that's what! CONGRATULATIONS LIZ!!!!
Workout of the Day
Power Clean
3-3-3-3-3
Then,
Every minute on the minute, for 5 minutes of:
5 Burpees
10 KB Swings
Roger Tiu (far left), representing HGST at CrossFit Progression during a trip out to Rochester!
Rochester learning the Snatch!
Workout of the Day
Run 400 Meters
20 Overhead Squats
40 Double-Unders
Rest exactly 1 Minute
5 Total Rounds
Week 7 Results are in!
1TEAM T - 213
2 The Kipping Crew - 209
3G - TEAM - 188
4TEAM J - 172
5TEAM R - 159
6Sore but Happy - 156
7Team Globo Gym - 153
8(t)TEAM I - 139
8(t)TEAM S - 139
10TEAM B - 138
11TEAM M - 133
12AMTAP - 129
13TEAM E - 125
14TEAM P - 121
15TEAM O - 119
16TEAM N - 114
17TEAM U - 111
18TEAM H - 108
19TEAM A - 103
20TEAM L - 96
21TEAM D - 75
Stefanie from CrossFit Roots leading our HGST team in Boulder, CO through a foundations class!
Workout of the Day
Complete for time:
4 Burpee Toes-to-Bar to Pull-Up
4 Squat Cleans
16 Kettlebell Swings
32 Pull-Ups
16 Kettlebell Swings
4 Squat Cleans
4 Burpee Toes-to-Bar to Pull-Up
Team HGST Rochester getting some drill work with the Clean!
HGST employees from the Rochester campus getting their workout in at CrossFit Progression!
Workout of the Day
2013 Reebok CrossFit Games - Regional Event 5
21-15-9 Reps for time of:
Deadlifts (Heavy!)
Box Jumps (High!)
Workout of the Day
Strength
Back Squat
3-6-9-6-3
Met-Con
For time complete:
30 Back Squats
Row 1000 Meters
For today's workout, we will start with a strength session of back squats. The weight will be taken from the squat racks. We will select a heavy weight, and use that same weight for the set of 3 reps, 6 reps, 9 reps, then back down to 6 reps and finishing with one more set of 3 reps. 27 reps total. The challenge is to maintain the same weight as the rep scheme increases (3-6-9), then decreases (6-3).
The second part is our conditioning piece. As fast as we can, taking the weight from the racks, we will perform 30 back squats. (Goal: Unbroken!) Immediately followed by an all-out row of 1000 meters. The squat weight will be roughly 65% of your current 1-rep max. Yes, 30 reps is a lot! Remember, our staff of talented coaches will readily assist you to ensure your safety for this workout. We will help guide you to a weight that is specifically tailored to your individual abilities.
Get excited, this is a great workout!!
Workout of the Day
Three rounds for time of:
10 Shoulder Presses
20 Walking Lunges (10 per leg)
30 One-Arm Dumbbell Snatches (Alternate arms every rep)
Mr. "Little Print" McCoy and Jenn showing us some comfy rest positions during the Bear Complex from Friday. (Jenn's hair clip actually popped off in the middle of this set from the sheer power of her weight lifting!)
Workout of the Day
21-15-9 reps for time of:
Front Squats (95 lbs / 65 lbs)
Pull-Ups
Burpees!
*Come on in and get ready to kick off this week right!
Tickets for the CrossFit games go on sale starting TOMORROW! You can purchase your own at http://games.crossfit.com. An awesome event where you can see some of your favorite CrossFit athletes compete for the crown of "Fittest Man/Woman on Earth". Once the tickets are sold out, THEY'RE SOLD OUT. Watch the clip below to get a little taste from the highlights from last year's games. See you guys there!
Happy Friday everyone! For those at CrossFit HGST who are unfamiliar with our coaching staff, here is a profile video on Coach Garret who teaches the 6am and 7am classes Thursday and Fridays at the HGST Great Oaks campus. Garret will also be competing along with other qualifying athletes from NorCal CrossFit at
the 2013 Reebok CrossFit Games Regional Event, May 14th - 26th. Let's cheer them on at Regionals!
Workout of the Day
"The Bear Complex"
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
x 7 cycles
5 Total Rounds
* Rest between sets as needed. Goal is max load in a set.
Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your five.
3. Athletes can break up or combine the movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets or total rounds.
Something like this...
Workout of the Day
2013 Reebok CrossFit Games - Regional Events:
Event 2
Overhead squat complex
7 Minute ladder of:
3 Overhead squats
Event 3
For time:
30 Burpee Muscle-Ups
(Time cap of 7 minutes)
*Your capable staff of coaches will make sure scaled options will be available for all to complete today's workout.
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