Saturday

CrossFit Games Video Qualifiers

3 WODs, 4 hours rest between workouts, I am very tired right now...

Note(s): This was the order I performed them in:
3 Rounds for time of:
10 Deadlifts, 275lbs.
50 Double Unders

10-9-8-7-6-5-4-3-2-1 reps for time of:
155lb. Power Clean
Pull-ups (Chest to Bar)
KB Swing, 1.5 pood (53lbs.)

"Jackie"
For time:
1k row
50 Thrusters, 45lb. Barbell
30 Pull-ups

I wanted to start with the heaviest weightlifting and end with "Jackie" which I would just pray I would have enough energy to finish within a worthy time. Unfortunately I did not, I felt so slow during my last workout. This was a lot of fun none the less.

Workout #1 from Matt Banwart on Vimeo.



Workout #3 from Matt Banwart on Vimeo.



Workout #2 from Matt Banwart on Vimeo.

Friday

Video Qualifiers


The "Workshop" awaits

Tomorrow is the big day. I will attempt to complete the three workouts as fast as possible and qualify for the CrossFit games. I really wished I made it to the SoCal Qualifiers, I think it would be easier if there were other people to try and compete against. Tomorrow all I have will be one person watching my reps and keeping time. This will be the ultimate test of myself to see how far I have come and see how I can push myself with no one watching. This is going to be a lot of fun.

Tuesday

Row, HSPU, Thruster, L Pull-ups


For time:
2 rounds of:
750m Row
20 Handstand Push-ups
2 rounds of;
115lb. Thruster, 20 reps
20 L Pull-ups

Time: 29:49

Monday

"Josh"


Memorial Day
Freedom isn't Free


For time:
21 OHS, 95lbs.
42 Pull-ups
15 OHS, 95lbs.
30 Pull-ups
9 OHS, 95lbs.
18 Pull-ups

Time: 13:08

Sunday

Thrusters, Run


Ball Slam, Burpee workout @ CF Brea's Grand Opening

For time:
20 Thrusters, 95lbs.
30 Yard sprint
15 Thrusters, 95lbs.
60 Yard sprint
10 Thrusters, 95lbs.
90 Yard sprint
5 Thrusters, 95lbs.
120 Yard sprint

Time: 5:44

Saturday

Clean, Rope Climb


Squat Clean
1x6 @ 50%
1x5 @ 60%
1x7 @ 90%

7 heavy singles: 205#

Rest 5 minutes then:
5 Rope climb ascents

Thursday

My last Chance


Here are more details about the Last Chance Qualifier

At 0600 PDT on May 30th, three workouts will be announced. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.

In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.

You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.

You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.


Note(s): I couldn't make it to the SoCal qualifiers because of baseball so I will give this a shot.

Wednesday

Run, Man Maker, Row


CrossFit is a lifestyle

For time:
400m Run
20 Man makers @ 2 x 25lbs
400m Run
15 Man makers @ 2 x 25lbs
400m Run
10 Man makers @ 2 x 25lbs

Time: 16:59

Rest 10 minutes then:
30/30 6 intervals of Row for max Meters
Meters: 1040

Tuesday

Deadlift, Wall Ball, HSPU


The guys on the pull-up bar at CrossFit Brea. Man do they love to be there!


5 Rounds for time of:
7 Deadlifts, 275lbs.
30 Wall Ball Shots, 20lbs.
7 Handstand Push-ups

Time: 32:01

Note(s): Killer workout today, I really felt the need to do a combination of my weaknesses in one workout which is heavy deadlifts for reps, wall ball, and HSPU, and 5 rounds. I suck at workouts that are 5 rounds and involve the above. Good fun!

Sunday

Whip smash, Flying Burpee, Sit-up, Run


The Biola crew @ CrossFit Brea Grand Opening


4 rounds for time of:
25 whip smash
Flying Burpee to end of rope
25 sit-ups
1 lap

Time: 14:30

Saturday

Squat, Pull-up, Clean and Jerk


CrossFit Brea Grand Opening

The grand opening could not have gone any better. The energy, smiles, and suffering all came together to for a bond with people who just met. Once again proves the CrossFit community is a fantastic thing to be apart of. I am also happy to announce that I am being brought on as a regular trainer and not an intern. I am very excited for this opportunity. Thanks to Erik, Darla, and Derek for putting on a priceless event. Thank you also for giving me the opportunity to be apart of the family.

6 Rounds for time of:
30 Squats
10 Chest to bar Pull-ups
5 Power clean, to overhead anyhow, 165lbs.

Time: 16:58

Friday

KB Thruster, Burpees


CrossFit Brea Grand Opening
Tomorrow! @ 10am-1pm

5 rounds for time of:
7 KB Thrusters @ 2 x 53lbs
11 Burpees

Time: 10:43

Thursday

OHS, Clean and Jerk, Ring Dip, KB Swing


Overhead Squat 5x1
1) 155
2) 160
3) 165
4) 170
5) 175 (fail)

3 rounds for time of:
10 Clean and Jerk, 135lbs.
15 Ring Dips
20 KB Swings, 53lbs.

Time: 9:28

Season Ends

Eagles' Season Ends in 9-8 Loss to Azusa Pacific
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Nick Rotkowitz
Nick Rotkowitz went 3-for-4 with two runs scored and a pair of RBIs
BOX SCORE
AZUSA, Calif. --- Ryan Delgado ended an epic see-saw battle with his second home run of the game, giving Azusa Pacific a walk-off 9-8 win over Biola in an elimination game at the 2009 NAIA Baseball National Championship Opening Round in Azusa on Wednesday night.

The loss knocks the Eagles out of the NAIA Tournament and ends their season at 35-24. The Cougars, the tournament's No. 4 seed, advance to face No. 2 University of British Columbia at 2:00 p.m. on Thursday.

Delgado's walk-off shot came on the third pitch of the inning and sailed over the fence in dead centerfield. It came just moments after the Eagles were able to tie the game with a run in the top of the ninth.

Tuesday

CrossFit Brea Grand Opening


Grand Opening:
May 16, 10-1pm
Free food and door prizes. There will be a demo workout!!!
Friends & Family welcome.


525 Mercury Lane
Unit A
Brea, Ca 92821

Office: 714-255-1241
virtustraining@live .com

Saturday

Run, Clean, Pull-up, Box Jump

For time:
800m run

3 rounds of:
10 Squat Clean, 155lbs.
20 Chest to bar Pull-ups
30 Box Jumps, 30"

800m Run

Time: 28:27

Note(s): Start with 800m Run then do the 3 rounds then end with the 800m run for time. This was a killer of a workout.

Friday

HSPU, Thruster, Hang Power Clean


3 Rounds for time of:
7 Handstand Push-ups
7 Thrusters, 115lbs.
7 Hang Power Clean, 115lbs.

Time: 9:45

Note(s): I was really tired today after baseball practice. Felt really slow. But I needed to work on my weaknesses and what better way to do it!!!

LA MIRADA, Calif. --- Biola's quest for a trip to the 2009 NAIA World Series will begin in an all-too-familiar place as the Eagles head to Azusa Pacific as one of five teams at the Field Six Tournament of the 2009 NAIA Baseball National Championship Opening Round.

The Eagles (34-22), who moved into the NAIA's Top 25 at No. 20 in the final regular season poll released on Tuesday, were one of 46 teams to earn a berth in the NAIA Baseball Championship Tournament, earning one of 14 at-large spots.

The Opening Round Tournament begins on Tuesday (May 12) and runs through Friday (May 15). The winner of each of the nine opening round, double-elimination tournaments advances to the 2009 NAIA World Series in Lewiston, Idaho.

Biola drew the No. 3 seed in the Field Three Tournament and opens play against the University of British Columbia (37-11), the No. 2 seed and No. 12 team in the NAIA, at 2:15 p.m.

GSAC Champion Point Loma Nazarene (38-11) also makes the short trip up to Azusa as the No. 1 seed with host APU (33-18) earning the No. 4 seed. Rounding out the field is Purdue University-North Central of Indiana (31-22).

The format for the Opening Round Tournament is similar to that of the GSAC Tournament. On the first day, the No. 4 and No. 5 teams will face off at 11:00 a.m. followed by the No. 2 and No. 3 teams at 2:15 p.m. The winner of the first game will advance to take on the No. 1 seed at 5:30 p.m.

Ticket prices for the tournament are $25 for a tournament pass and $10 for a day pass. More information will be available from the Azusa Pacific website at http://www.apu.edu/athletics.

The is the first year the NAIA has elected to use the Opening Round format after doing away with regional qualification at the end of last year. There are nine hosts for the Opening Round Tournaments. They are Lubbock Christian (Texas), Oklahoma City, Berry (Ga.), Embry-Riddle (Fla.), Lee (Tenn.), Azusa Pacific (Calif.), William Carey (Miss.), Lindenwood (Mo.), and Sioux City (Iowa).

“These hosts were selected because they have a history of hosting quality NAIA events both at the conference and national level,” said NAIA Manager of Championship Sports Scott McClure. “This new format allows top-rated teams from the same conferences to play at different opening round tournaments and then for the best teams to advance to Lewiston. We look forward to working with the hosts in this exciting, new chapter of NAIA baseball.”

Thursday

More Tabatas, Snatch, Run


Tabata intervals of:
KB Swing, 53lbs.
Barbell Row, 45lbs.
Burpee
Russian Twist, 20lb. Ball

Score:
KB: 12
BB Row: 11
Burpee: 5
Russian Twist: 12

Workout 2:
For time:
5 Snatch 135lbs.
200m Sandbag run
4 Snatch 135lbs.
200m Sandbag run
3 Snatch, 135lbs.
200m Sandbag run
2 Snatch, 135lbs.
200m Sandbag run
1 Snatch 135lbs.

Time: 9:04

Note(s): Sandbag Run w/ 70lb. Bag


Monday

"Hansen"

HeroDanielHansen-th.jpg

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Time: 50:36


Sunday

"Angie" , Tire Flip, Sledge Hits

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 17:50

10 Rounds:
5 tire flips
20 Sledge Hammer Hits

Friday

"Elizabeth"

Skills:
OHS / Snatch

Workout:
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 10:36 (PR)