Workout: Tuesday 05/31/2016

This is picture was taken at my L1 Certification back in December 2007. This is when they were still doing “Fran” at the L1’s. That’s me on the far right side of the pull up rig, struggling through my 15’s during “Fran.” I’m posting this picture because it best describes the starting point of my personal and professional journey with CrossFit. I plopped down my money to learn first hand what CrossFit was all about. It illustrates how far CrossFit has come as a fitness program, as well as how much things are still the same. In the photo you’ll find CrossFit Games Director, Dave Castro (hands in his pockets, dressed in black), Director of CrossFit Training, Nicole Carroll (just behind me, cheering us on), Mobility WOD Creator Kelly Starrett (blue staff shirt, pointing at us). These HQ people have moved on to bigger and better things with CrossFit HQ and stopped conducting L1 certs a few years after this picture was taken. Coach Glassman was the main presenter the weekend this photo was taken. Even more significant than all the other CrossFit HQ staff in the picture (C.J. Martin, Pat Barber and ex- Navy Seal badass, Andy Stumpf), are the Med Balls sitting right next to the barbells. Those Med Balls were used to get people to squat to full depth. We used to call them “butt balls.” Hilarious! While looking at this picture even more, you may notice that it’s just people working out. Advancing their fitness journey. It’s that simple.
I point all this out because yesterday CrossFit East County posted its 3000th post to our website. That’s a big number. I didn’t make a big deal about it yesterday because it was Memorial Day and it wouldn’t have been appropriate. I’m filled with a great sense of pride knowing that this thing, a few very close friends and my wife, Tina, have put together that allowed liked minded people to follow their own fitness journey, has lasted as long as it has. I knew I wanted our gym to be around a long time, but sometimes it doesn’t always work out that way. So, from the bottom of my heart, I want to thank each and every one of you that has been a part of the first 3000 workouts that we’ve posted. I invite you to stick around for another 3000.

Level 1
E3MOM for 15 minutes
3 Back Squats *AHAP
15 Calories on Rower
+
AMRAP in 15 minutes
30 Double Unders
15 KB Swings 53#/35#
30 Goblet Squats
15 Box Jumps 20″
Post load and rep total.

Level 2

E3MOM for 15 minutes
1 Power Snatch + 1 Snatch *AHAP
:30 Seconds L-Sit Holds
+
1200m Run
21 Thrusters 95#/65#
21 Box Jumps 24″/20″
800m Run
15 Thrusters 135#/95#
15 Box Jumps
400m Run
9 Thrusters 155#/105#
9 Box Jumps
Post load and time.

CrossFit Old School

5 Rounds
20 Wall Ball 20#/14# @ 9′
10 Burpees
Post time.

8 comments

  • Jake H. 30 May ’16

    This is rad, Paul! I’m so down for 3000 more. Congrats!

    Reply
  • Paul 31 May ’16

    5:15
    L1
    Delilah 135#/180 Rx
    Carolyn 95# PC/270
    Barbara 115#/210 Rx
    Erica S. 95#/220
    Mike S. 205#/155 Rx
    Rob 205#/189 Rx
    Chris F. 205#/230 Rx
    Jeff A. 185#/270 Rx
    Paul 215#/306 Rx
    L2
    Amadi 95#/20:17 Rx
    Tyler H. 115#/22:11

    Reply
  • Paul 31 May ’16

    8:00
    L1
    Andria 125#/265 Rx
    April 140# PR/308
    Linda 115#/270 Rx
    Ed A. 225#/320 Rx
    Travis 245#/265
    Berenice 105#/235
    Katelyn 95#/305
    Michael 115#/311
    Tina 135#/333 Rx
    Erica B. 180#/349 Rx

    Reply
  • Paul 31 May ’16

    9:00
    L1
    Jennifer M. 65#/275
    Scotty 185#/250
    Jeff M. 225#/260
    Amanda 105#/318
    Vince 225#/303 Rx
    Adam 205#/205 Rx
    Trapp -/311 Rx Zeus 62# 24″
    L2
    Briley 105#/23:04 Rx

    Reply
  • Tyler Rodems 31 May ’16

    12pm
    L1
    Sam 200#/ 225 Rx
    Jeff 205#/ 235# Rx
    Ray 135#/ –
    Jesse 265#/ 325 Rx
    Abraham 95#/ 240 singels
    L2
    Anthony 155#/ 26:30 Rx
    Tim 135#/ 36:01
    Emily 85#/ 25:54 Rx
    CFOS
    AIleen 13:50 Rx
    Ray 13:18 (3 rounds).

    Reply
  • Paul 31 May ’16

    4:00
    L1
    Rich G. 145#/187
    Carissa Z. 110#/264 Rx
    Warren 225#/180 Rx
    Jimmy 295#/255 Rx
    Christina G. 185# PR/245 Rx
    Cami 125# PR/255
    Susan 85#/263 Rx
    Ryan F. 95#/270
    Pat 225#/301 Rx
    L2
    Chris B. 145#/25:15 Rx
    Dave 115#/22:54Rx
    Trapp 155#/22:12 Rx
    CF OS
    Dylan 12:59 Rx

    Reply
  • Tina 31 May ’16

    6:00
    L1
    Tommy 215# PR/235
    Jean 185# PR/202 Rx
    Severen 75#/288
    Tyler B. 65#/193
    Wendi 195# PR/245
    Jeria 120#/240 Rx
    Elizabeth 105#/260 Rx
    Dave K. 130#/230
    Carrie J. 110#/320 Rx
    Morgen 85#/155
    Ryan -/233 Rx
    L2
    Heather 125#/18:14 Rx
    Milly 85#/23:39 Rx
    Jeff S. 175#/24:47
    Ira 185#/34:42Rx
    CF OS
    Tiffany 11:34 Rx
    Ryan 9:04 Rx

    Reply
  • Tina 31 May ’16

    6pm
    L1
    Shannon 105#/245
    Lauren 175#/404Rx
    Carissa 120#/270Rx
    Reid 165#/260
    Gaby 105#/300
    Tasha 105#/239Rx
    Jeremiah 195#/180
    Gary 205#/348Rx
    Joe V 315#/270
    Dale 225#/319Rx
    Patrick 105#/224
    Vivian 45#/250

    Reply

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