Endurance+Power
Our website has been experiencing some technical difficulties lately. Sorry for the delay, but here is a good one for today!
warmup: run 4x400m. 2 min rest between intervals.
The goal here is to maintain/improve on each 400m run. 400 meters should challenge both your lactic acid system as well as you aerobic capacity. If you go too hard on the first set, the second round tell you where you went wrong.
WOD: 5 rounds for time:
bodyweight power clean-5 reps
bodyweight bench press-5 reps
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
Warmup: Speed Ladder + Lateral hurdles. Resistance band sprints forward/backward.
Strength: 1RM Deadlift
WOD- 8 rounds:
4 chin ups
6 Deadlift 70% of 1RM
8 Ball slams/ tire slams w/ Sledghammer
10 yd shuttle x 6
Steve De La Torre working on his resistance sprints with Coach Scott
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
Since today was nice and sunny, we figured it was a good day to be outside, so we started off with some running. Yaayy..
Warm Up:
100M Run On the Minute For 10mins.
When you are done take a ten minute break, then you may begin the workout.
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15-12-9
KBS 70/35
Burpees
Rest 2 mins. (keep the clock running)
And go again, but now it’s
12-9-6
KBS 70/35
Burpees
Now you may record your final time. Have fun! 
Later on in the day we had Chase and Summer try it out.
They missed out on the sun, so they did it in the cold.
Good Job Guys! Way to push through it.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
We haven’t done Farmers Walks in a workout in bit, so we decided today was a good day for them.
4 Rounds for time:
50 M. Farmers Walk 70/55
10 Box Jumps
250 M. Row
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Coach Tai had Anthony working hard.
He finished first in today’s 3:30 class. Good Job Anthony!
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
3 Rounds for time:
10 Thrusters 115/65
200 M. Run
10 OHS 115/65
30 DU’s (or 90 singles)
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And don’t forget to stretch when you are done.
You don’t want to get tight like Coach Tai. 
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
3 Rounds:
1 min. Double Unders
1 min. Push Press 135/95
(It’s supposed to be heavy)
1 min. Pull Ups
1 min. Dead Lifts
Add total number of Reps per Exercise. Enjoy.
_______________________
Here We Have 16 year old Dakota, Squatting 425!! His one Rep Max.
Got him on the board for third place. Good Job Dakota!
Only Coach Tai can Spot numbers like that.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
6 rounds for time:
10 Clusters 95/65 (clean+squat+press)
10 burpees
10 sit ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Training a Weakness
Many of us avoid exercises that we don’t like, or that we’re not good at. Running seems to top the list of least favorite exercises. Therefore, since the weather is perfect for running, not too hot, not too cold, we’ll be running more!
6 rounds for time:
Run 400m
15 push ups
15 Knees to elbows
15 pull ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Today’s WOD
4×400 m. Runs
Rest 2 minutes after each lap.
Record time for each lap.
The Goal is to not deviate more than 8 seconds.
Then – 12 Min. AMRAP
8 – Body Weight Bench
8 – Body Weight Back Squat
8 – Knees to Elbows
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
“12 Days Of Christmas”
1 Squat Clean and Jerk 135/95
2 Box Jumps 30/24
3 Burpees
4 Push Jerks 135/95
5 KB Swings 53/35
6 Pistols
7 Ring Dips
8 Hang Power Cleans 135/95
9 Deadlift 135/95
10 Wall Ball 20/14
11 Pull Ups
12 Man Makers 45/25
Complete reps just like the song:
1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
3 Rounds For Reps:
1 min. Row for cals.
1 min. Burpees
1 min. Snatch @ 95/65
1 min. Toes to Bar
1 min Rest
Nick Effinger exhausted after today’s WOD.
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Todays WOD
For time:
50 Squats
25 Push ups
50 Double unders
25 Push ups
50 KB SDHP 50#/35#
25 Push ups
50 Sit ups
25 Push ups
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Cody Duszynski Back at Crossfit I5
After 16 weeks of Army Boot Camp Cody Duszynski is back for more Crossfit I5 Training. We are glad your back Cody, lets get you ready for your last couple weeks of Boot Camp.
12 Min. AMRAP
20 Barbell lunges 75#/55#
20 KBS 50#/35#
20 Push Press 75#/55#
20 Knees to Elbows
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Crossfit I5 Competition Team
Crossfit I5 competition team did great at the NLI competition!
Coach Scott Meyers Mens Advanced
Coach Nick Effinger Mens Intermediate
Mens Intermediate first competition
Casey Dunn, Colton Hufferd, Steven Nguyen
Sheila Rodriguez Womans Intermediate first competition
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
12/2/2011
For time:
10 back squat 185#/125#
20 box jump 24″
30 pull ups
40 push ups
50 KB SDHP 70#/50#
40 push ups
30 pull ups
20 box jump 24″
10 back squat 185#/125#
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
Sheila Rodriguez, First “Level 2″ Female Athlete
Sheila Rodriguez becomes our fist female member to pass the Crossfit I-5 Level 2 Test. The womens test consists of 3 parts:
1. Run 2 miles and perform 25 pullups without assistance in under 25 minutes
2. Clean & Jerk 3/4 bodyweight for 10 reps + Overhead Squat 1/2 bodyweight for 10 reps, in under 12 minutes.
3. 50 burpees in under 4 minutes.
Sheila made this test look easy! Part 1 she completed in 15:49. Part 2 she completed in 3:56. Part 3 she completed in 2:58!
This strong 115lb woman is leading the way for all the other female athletes, and continues to be a great motivator in and out of the gym. Come to the OC Marketplace December 10th to see her compete in her first crossfit competition, the Next Level Invitational. Keep up the good work Sheila!!
CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes
“The Vet”
In honor of all the people who are serving/have served in the military, our very own Air Force Veteran Scott Meyers wrote a tough WOD for 11-11-2011.
“The Vet”
3 rounds for time:
11- cleans-185#/115#
11- GHD Sit ups
11- Push Jerk- 185#/115#
Steve De la Torre: Our Newest Level 1 Student
11.3.11
When Steve came into the box today he looked at the WOD and said, “Hey guys, can I do my level 1 testing today?” While we weren’t sure whether he was scared of the newest “Shei-WOD” that was written on the board or not, Coach Tai and Coach Scott were happy to welcome another member into the Crossfit I-5 Level 1 Students. Passing with flying colors on the 10 tests that he choose we all were very happy to heckle him about his lack of double under skills (I was actually hoping that he would attempt the 500 singles in a row).
Congrats Steve!
A day after Coach Scott sling-shot his way to a PR 317 lb. Bench Press, we again had a PR on the BP by Colton today at 235 lbs. When looking closely at the picture you will think that he was pressing a lot more with 7 plates on the side…but those are in fact rubber bumper plates. Sorry your not fooling…I mean, Congrats Colton!
Anyways today’s WOD was a killer. Another “Shei-WOD” by Sheila (whose name I am finally spelling right):
10, 9…2, 1
Clusters 115/75
Burpees
Fun Day at the Pool!
10.29.11
Today when I woke up it was really, really cold in my house. I was really scared that our first swimming WOD as a group was scheduled a couple of weeks too late and we would have to move back to the gym as per usual. I however then remembered all the trash talking between Scotty and Casey since Scott had taken 2nd Place at the Frogman Competition and figured that no matter what they would go through with it.
Then I remembered that I still had to go and buy stuff from the grocery store and make it to a random pool that was buried in RSM far off the highway within about 45 minutes. The next thing I know, I was at the pool and it was close to 80 degrees and Casey “I am certainly Hassling this Hoff” was in full on swimming pants.
Scott then informed us what the WOD would be and Casey informed me that he drank 10 Natty Ice’s Last Night…and at that point I certainly had a winner predicted for the Meyers vs. Dunn showdown and figured I might even have a chance at beating Casey.
I was definitely wrong. While I was feeling pretty good about myself after Casey took off in the pool for his third 50 M Swim I was only 5 Burpees behind. And then a sudden turn of events happened when he finished the third swim in the time it took me to do three burpees. Then everyone lapped me during the next swim. Well, they were all swimming I was basically floating and weakly kicking. Sorry Scott, I thought you were gonna beat him today…but at least you still kicked my butt.
Anyways, really fun day. The new guy, Cameron, once again came and had a really impressive showing for a second straight day. Brad and Katrina came to workout and the Pesek kids counted the reps for us. Dakota came and was heckling me, not entirely sure why he usually does this. Shiela swam after spending most of the morning contemplating it and Tai grilled (no signs of the old body building garb).
WOD was:
50 M Swim
20 2 fer1 Burpees
50 M Swim
15 2fer1 Burpees
50 M Swim
10 2fer1 Burpees
50 M Swim
5 2fer1 Burpees
50 M Swim
Pain in the Abs
10.28.11
First of all, let me say that nobody should put GHD Situps in a workout with 10 rounds when they really haven’t done any form of sit ups in a month. Well…I didn’t write the WOD so I guess I should say, nobody should be stupid enough to do it if they haven’t really done sit ups in a month. However, when I saw the workout must have thought to myself, “Self, you need to do this with reckless abandon! Tear this WOD up!”
And then I decided to do today’s WOD last night before I went home. My core feels like someone repetitively swung a baseball bat at it. UGH!
A new guy came in today looking to get in better shape before he starts in the military. The last time Crossfit I5 had a student to join to get in better shape for the military he lost 40 lbs and on his final day took the top spot in 2 minutes max push ups with 91! We still miss you and the pretty dirty Angels hat, Cody!
Anyways Cameron Fuentes came in today did baseline (with a really respective time) and then decided he wasn’t happy enough with it so did it again an improved 10 seconds! Pretty impressive Cameron, keep it up!
Anyways today’s WOD changed a little from what we had planned last night. Lots of cardio today:
3000 M Row
50 Pullups
50 Sit ups
50 Push ups
50 Squats
800 M Run
