CrossFit San Diego

Saturday May 17th, 2008

***This Saturday's WOD is back at CrossFit San Diego!  Please join us tomorrow for a fun and challenging group WOD at 9:30 a.m.  The workout is scalable and accessible to individuals of all fitness levels, so bring your friends and family. All Saturday classes are $10.00 for all non members unless it is your first time at CFSD. Remeber to bring a friend who has never been to Crossfit, and your class is FREE***

Congratulations to the adorable duo at CFSD! C-note and Josh....the newly engaged couple! So Cute!

Friday, May 16th, 2008

WOD

15-12-9 reps of:

155 lb. hang power cleans

muscle-ups

(If you cannot perform a muscleup,

sub 2 foot-assisted muscle-up

transitions for each muscle-up)

*post time to comments

A classic picture of the aftermath of a disastrous CFSD torture session... You rock Matt Compton! Nice PR on your deadlift today! A whopping 459lbs! Yeah baby!

Thursday May 15th, 2008

WOD

50-40-30-20-10 rep rounds of:

Double-unders

Sit-ups

Back Extensions

*post time to comments

A group shot of some heavy hitters at the last certification we had here at CFSD. Adam Brigges, Jimi Letchford, and Rich Trejo. Way to represent boys!

Wednesday May 14th, 2008

WOD

Deadlift

2 - 2 - 2 - 2 - 2

Then, untimed pistol practice - do

30 pistols (one legged squats) on each leg using as few

assists as possible

Heather Mac from Santa Cruz demonstrates her perfect form on the deadlift here at CFSD. Come and visit us soon Heather, and bring your stellar muscle-ups when you come back!

Tuesday, May 13th, 2008

WOD

Five rounds for time of:
Kettlebell Swings x 21
Handstand Push-Ups x 12

Post time and loads to comments - there is no prescribed weight for the swings, but men should try to use 2 pood, and women should use 1.5 pood, just be sure to note the weight that you used along with your time, and a prescribed HSPU means your elbows are directly over your hands when your nose touches the floor - any wider, or nose not touching, is a modified HSPU.

APRIL 2008 NEWSLETTER

Click Here to download Aprils Newsletter.

Monday, May 12, 2008

WOD
CFSD Olympic Lifting Competition

Three attempts each for one rep max of:
Clean & Jerk
Snatch

Take 3-4 warm-up sets, and then set your new PRs. Post loads to comments.

(If you have time after the competition, practice box jumps for max height. Stack tumbling pads, tires, boxes, or anything else you can find and see how high you can get up.)

The city's finest, serving America's Finest City. We're all lucky to have this group in San Diego, and glad to see them utilizing CrossFit to help keep themselves and us safe.

Friday, May 9, 2008

***Tomorrow's WOD will be held at 9:30 a.m. in Tidelands Park in Coronado.  To get to Tidelands Park, take your first right after crossing the bridge on Glorietta Blvd., then turn right on Mullinix Drive and look for a group of people that you would want to hang out with.*** 

*** We will be combining the 8:30 Elements class with the 9:30 Saturday class tomorrow...there will not be two seperate classes..

***Looking for self-defense?  Check out the Personal Defense Readiness seminar being held at CFSD from 9:00 to 3:00 p.m.  There is something for everyone this weekend.***

WOD

Fight on Friday - "The Flurry"

Whether you have your opponent on the ropes, or you are trying to steal a round by ending with a flurry, there comes a time in every combat sport where you have to be prepared to go all out for 60 seconds . . . and not just once.  You may have to do it again after only a minute of rest.  Are you up to the task?

Teams of two complete 3 rounds of the following exercises - 60 seconds on, 60 seconds off.  Keep track of total score:
-- Over-Unders (jump over your on-all-fours partner, and then crawl under high-bridged partner)
-- Six Point Jump (partner sits in L with arms straight out at side, jump over arm, over legs, over arm and back again for one rep)
-- Partner-Assisted HSPU
-- Anchored sit-ups

"The Manimal", Wink and Dave from MN - a new friend of CFSD, doing some snatch work on Wednesday.

Thursday, May 8, 2008

***This week's Saturday WOD will be held at 9:30 a.m. at Tidelands Park in Coronado.  Directions to the park will be posted tomorrow.  Why you ask?  Because CFSD is hosting another special event, and this time you can participate and register at the door.  See below.***

WOD

Complete as many rounds as you can in 20 minutes of:

135 lb. Thrusters x 7

50 lb. Weighted Pull-up x 7

SPEAR anyone? 

CrossFit San Diego will be hosting a Blauer Tactical Systems Introduction to Personal Defense Readiness seminar this Saturday from 9am-3pm led by Omari Broussard a certified PDR and S.P.E.A.R system instructor. Tony Blauer's S.P.E.A.R system is the first genetically and behaviorally inspired self-defense system of its kind. By fully integrating the body's reflexive and instinctive survival mechanisms, the Personal Defense Readiness system becomes the easiest, most natural, and thus most-efficacious method of self-defense. Regardless of prior experience, this course will increase your chances of personal protection significantly. You CANNOT miss this class!  Arrive 30 minutes early to register at the door.

Wednesday, May 7, 2008

WOD

Snatch
3-3-3-3-3-3-3

Be aggressive and quick under the bar, go big, and post load to comments.

The crew getting after it at last week's Fight on Friday.

Tuesday, May 6, 2008

WOD

CFSD 8k Run – with a partner

From CFSD, run West to 6th Avenue
Turn right and run North to Upas (North side of Balboa Park)
Run East across the park to trailhead and descend path to trail
Follow Trail until you climb a hill and spit out into a dog park at Prado Ave.
Turn right and run East across the bridge
Run past the fountains and museums to Park Blvd.
Run down Park Blvd. to E Street
Turn left and run West to 14th Street

--OR--

Deadlift
3-3-3-3-3

Then practice gymnastics skills: perform 20 muscle-up transitions (use foot assist if you don't have muscle-ups) and 10 handstand holds.

(If you want to see improvements, choose your weaknesses, not your strengths.)

Some pics from Thomas "T-Bumba" Stallworth, who is holding it down for us in the desert. Thomas said there isn't anything to do but fly and workout, so you know that CF Total is still going to be legit when he gets back.