SOCO Strength

Hey Team SOCO! Have you met our newest coach Rob? . . Rob grew up in a small town in New York. He was the starting quarterback for his high school football team and was recruited to play Division 1 Baseball at Manhattan College. He received his degree and started his career in Civil Engineering, until founding his production company (Rob LaColla Productions). He became a certified CrossFit coach so that he could pursue his lifelong interest in TV and Film. For the past ...6 years, Rob has been coaching and working as a freelance videographer and actor. He stays active by swimming, biking, and doing CrossFit. His hobbies also include playing drums, snowboarding, and fishing. He relocated to Orange County this past summer and is excited to be coaching at SOCO Strength. . . You can find Rob coaching 6:00am classes Mondays, Wednesdays, and Fridays. Come check out a class and say hi! . . #workout #fitness #gym #lakeforest #orangecounty #strength #strengthtraining #community #coach #crossfit #weightloss #fatloss #ocgym #irvine #missionviejo #alisoviejo #lagunahills #training #conditioning #weightlifting See more

Hey Team SOCO! Morning classes are now available. . Can’t make it for a morning class but still want to make your health and fitness a priority? Send us a message for our flexible open gym schedule and pricing. We can’t wait to see you in the gym soon. .... . #lakeforest #gym #workout #orangecounty #fitness #missionviejo #irvine #oc #strength #strengthtraining See more

#Repost @wodwellcf with @get_repost #MemorialDayMurph. Swipe for scaling options and one popular #PartnerWOD variant from @kobalt_performance_coaching. "Murph" is in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.... "Rx" version: Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest. Score is the time it takes to complete all the movements, including both runs. Good scores as Rx (with a vest): Beginner: 63-71 minutes Intermediate: 47-58 minutes Advanced: 36-41 minutes Elite: <35 minutes Tips and Strategy If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of Cindy. It’s the most efficient way to partition such a high volume of reps. Intended Stimulus While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity meaning you should consider scaling. Swipe for Scaling Options For Murph Demarcation partner WOD, partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed. #herowod #memorialwod #tributewod #wodwell #wod #crossfit #benchmarkwod #testandretest #fitness #functionalfitness #fitfam #bodyweightwod #athomeworkout #homeworkout #homewod #garagewod #noequipmentwod See more

Looking for some Friday cardio options? We’ve got you covered. . 15 min AMRAP 250m sprint (bike/row/run)... 12 KBS 10 box jumps 8 burpees (Don’t have access to kettle bells? Get creative with objects at home or pick a similar movement and substitute it.) 3 min rest 20 min AMRAP 200m OH carry (overhead carry) 10 burpees 20 pushups 30 air squats To increase difficulty add a bigger ‘jump’ to your burpee (can be a tuck jump or an explosive vertical jump).

5.15.20. DAY 51 . 30-20-10 -devil presses... -burpee jump overs 2 min rest 5-10-15-20-15-10-5 -pushups -situps -squats .