Did you know that all our programming comes from the WOD fairies?  They drop the workouts off weekly.  Just kidding, I plan out the programming for the month with a focus in mind.  The week is laid out by body part/max efforts/length of cardio/etc.   I have been writing the programming specifically for CrossFit San Leandro for five years now.  That is on top of the 12+ years of training people for fitness and rehab. This is not simply to say I am awesome, there is still plenty for me to learn and experiment with.  This is just to let you guys know where your program comes from and why you don’t see certain exercises in our program very often.  My opinions are based on years of rehab experience, personal experiences, watching all of you, listening to your coaches, and watching CrossFit evolve since 2007.  My goal is always to have a safe and effective program, which means you won’t see things I think are more dangerous than they are good.

Friday’s WOD:

Skill:  Safe and effective: 50 Backflips!

OR  Alternate the following

Band Rows 5×10-15

DB Shoulder Press Single Leg  5×5


2:30 to complete/1:30 rest.  Repeat 4x.

12 DB Power Snatch (NOT alternating, you choose the weight, go heavy)

12 Burpees

200m Run

*RX+: 2min on/2min rest.  The clock will run for 4mins.  Everyone starts at the same time, the athlete will watch the clock when entering from the run to see if they made it or not.  Penalties are negotiable.  I do not want you to earn a penalty, I want you to move as fast as you physically are capable of at this time in your fitness game.

Categories: CFSL BLOG


Alow. · August 7, 2014 at 9:34 pm

So that’s why we don’t see back flips often? I’d like to put burpeeson the dangerous list. Thanks.

Stewie · August 8, 2014 at 12:34 am

Fifty backflips!!! #atlast

Claudia · August 10, 2014 at 11:17 am

I’m with Alow!!!

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