Workout of the Day

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All regular classes have been canceled in honor of Memorial Day today. Instead, we will be holding our annual Memorial Day Murph event at 9:00 am. This is a day for remembering the people who have died while in service to our country's military. It also marks the unofficial start of the summer vacation season. I will ask that you don’t let the latter overshadow the day’s true meaning.

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We are once again at that amazing weekend that is now been coined the CrossFit California Super Regional. This is one of my favorite CrossFit events to attend. Historically this has been one of the toughest Regionals staked with great athletes. The caliber of competition is extremely high and the venue is great. If you have the time and desire make sure you join in the fun. Tickets can be purchased by CLICKING HERE.

There are plenty of people going if you want to carpool and there is plenty to do and see. Richard will be there this weekend supporting Julien and the Invictus athletes. The vendor village is always good for some new gear. The people watching is top notch. There's something for everyone. Tomorrow's class registration is open until 6pm tonight. If everyone is headed to Del Mar and no one registers, I will cancel class tonight and join you early at the Regional. Do us all a favor and register early...CLICK HERE!

One last thing...our good friend Rob Shaffer and his C2X Team will be competing this weekend in the South Regional. If you get a chance to tune in this weekend make sure to cheer him on. The entirety of the 2016 Reebok CrossFit Games regionals will be streamed to Games.CrossFit.com. The heat schedules for this weekend can be found by HERE.

Lift Strong and Prosper

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There are a bunch of different ways to look at completing today's workout. One will be to stay home and ignore it all together, but let me caution you against doing that. The 10k Row is a benchmark, it is something to be measured and evaluated. Don't skip today because it looks monotonous or hard...it's supposed to be. We are testing your endurance and stamina today...let's see if you can keep your head in the game.

Here are a few tips.

1. Never sat on a Concept 2 Erg for this long? It's all cool. Take the simple route and find a pace that allows you to keep moving and keep...well...moving. Find your baseline score and record it.

2. Working off the pace above add in 10-20 hard strokes every 500m. See if you can cut 10seconds off of each split.

3. Lastly find your baseline pace in the first 2000m, then work 250m hard every 1000m until you finish. This will give you the most intensity and help you with improving your overall time.

Lift Strong and Prosper

Today's Program

10K ROW

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"All Human beings should be able to perform basic maintenance on themselves" -Kelly Starrett

Are you following these ten simple rules? How about three of the rules? My guess is most of you out there are missing the boat when it comes to mobility. Taking 10-15mins each day to perform a basic routine of stretches will vastly improve not only your performance but also your general health. Think of it this way...you can drive your car till something breaks or you can perform some pretty basic regular maintenance to keep it from totally falling apart. Your body is no different. If you are constantly exerting yourself without a good maintenance plan something is going to break.

For the next 30 days I challenge you to work on three areas of opportunity. Choose mobilizations from the MobilityWOD boards that represent a challenge for you. Dedicate a minimum 2 minutes per exercise, but no more than fifteen minutes per day. Test/Retest each week. Most importantly keep it simple and if you need help then ask. You can get your questions answered here, jeremy@noboundariesathletics.net.

Lift Strong and Prosper

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Today's Program

AMRAP

5 Rounds
1 Minute Max Cal Assault Bike
1 Minute Max Hang Power Cleans (75/55)
1 Minute Max Double Unders
1 Minute Max Push Press (75/55)
1 Minute Max Wall Balls (20/14)
1 Minute Rest