HAPPY FRIDAY!!!
Join us for Saturday at 9AM for Fight Gone Bad 5! Donations are welome and suggested. There will be a cookout following. Bring the family down and help honor those who have fallen for us to have our freedom.
HAPPY FRIDAY!!!
Join us for Saturday at 9AM for Fight Gone Bad 5! Donations are welome and suggested. There will be a cookout following. Bring the family down and help honor those who have fallen for us to have our freedom.
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WOD
Power Clean 1.1.1x3
15-12-9 of:
Clusters aka squat clean into a thruster (115/75lbs)
Knees to Elbows
(Scale to 9-6-3 reps if doing Fight Gone Bad tomorrow)
Notes:
Power clean “clusters” mean to do 1 power clean, set the bar down for 10 seconds, do another power clean, set the bar down for 10 seconds, then do a third power clean. That is one set. You’ll do 3 total sets. Rest as needed between sets and increase the weight from set to set if able. You should be able to lift slightly more than your 3RM but slightly less than your 1RM for these clusters.
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WOD
Front Squat 4, 3, 2, 1
Then,
5 Rounds of:
20 unbroken wallballs (20/14lbs)
20 unbroken KB swings (1.5pd/1pd)
Unbroken means UNBROKEN so choose your weights accordingly. Rest as needed between sets. Perform a 5-10-15yd shuttle run penalty each time you break a set short of 20 reps.
Tuesday night Deadlift and Double Under fun!
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WOD
A1. Hang Squat Snatch 2-3 reps x 4 sets, rest 20 seconds
A2. Hip Extensions 20x4, rest 3 minutes
5 Rounds of:
AMRAP hang power cleans in 1 minute (135/95lbs)
30 seconds rest
AMRAP ring dips in 30 seconds
1 minute rest
Perform a 5 burpee penalty at the end for each time you put the bar down during the hang power cleans. You can rest in the front or back rack position or at the hang, but not with the bar on the ground.
Notes:
The A1/A2 notation means to do a set of 2-3 hang snatches, walk over to the GHD while counting to 20, then do a set of hip extensions, then rest 3 minutes before your next set of hang snatches.
Get ready for the Paleo Challenge in October!!! How does nutrition affect your CrossFit? October will be the month to find out. Stay tuned for more details, but in the meantime, start making your grocery list!
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WOD
Push Jerk 1.1.1x3
Then,
5 deadlifts @ 85% of your 1RM
50 doubleunders
4 deadlifts
40 doubleunders
3 deadlifts
30 doubleunders
2 deadlifts
20 doubleunders
1 deadlift
10 doubleunders
Notes:
Push jerk “clusters” mean to do 1 rep, rack it for 10 seconds, do 1 more rep, rack it for 10 seconds, then do 1 more rep. That’s one set. You’ll do 3 total sets, resting as needed between sets. Increase the weight from set to set if able. Expect to be able to slightly more than your 3RM but slightly less than your 1RM for these clusters.
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WOD
Squat 3, 3, 3 (compare to at-tempo triples from August 24)
40 Box Jumps (24”/20”)
10 Toes to Bar
30 Box Jumps
20 Toes to Bar
20 Box Jumps
30 Toes to Bar
Greg, Melissa and Ray finishing the 500m sprint at the end of the Rowing Clinic on Saturday!
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We will be hosting the CFSD Rowing and Jump Rope Clinic TOMORROW from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members! You can register at the door but the member discount will not be available.
Sign up here!
WOD
Tall clean 3, 3, 3
3 Rounds of:
AMRAP in 3 minutes of:
5 HSPU
10 CTB pullups
Rest 3 minutes
Notes:
Focus on speed under the bar—there’s no dip and drive, just a slight shrug then pull yourself under.
"Tall Cleans & Tall Snatches
In a legitimate clean, you never actually bend the arms during the extension phase of the clean. Instead, you jump the bar up without leaving the ground, fully extending at the ankle, knee, hip, and shoulders. This move gives you more than enough room to get under the bar, and also gives the bar more than enough upward momentum so that it will stay weightless just long enough for you to dive under it with all you have.
The problem with power cleaning is that you're ultimately limiting yourself to only being able to clean as much as your arms can pull. This is great if you're looking for an upper-body-oriented exercise, but if you care about maximal loading of the hips and legs (and you should care a lot about this since the musculature of this region of the body is where athleticism is developed and expressed), you're doing yourself a huge disservice by only doing power cleans.
You need to catch those cleans and snatches in a full squat.
And in order to practice and become comfortable with moving under the bar and catching it in a full squat, there's no better move than the tall snatch or tall clean."
~Snagged from CrossFitOakland.com
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We will be hosting the CFSD Rowing and Jump Rope Clinic this Saturday from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
Sign up here!
WOD
Close Grip Bench Press 3, 2, 1 @ 30X0 tempo
5 Rounds of:
AMRAP burpees in 30 seconds
Rest 30 seconds
Max row calories in 1 minute
Rest 1 minute
Notes:
CGBP tempo is 3 seconds down, no pause at bottom, explode up, no pause at top.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
Sign up here!
WOD
A1. Weighted pullups 2-3 reps x 4 sets @ 31X0 tempo, rest 20 seconds
A2. GHD Situps 15x4, rest 3 minutes
AMRAP in 15 minutes of:
1 Power Clean @ 70% of your 1RM
3 Push Jerks (same weight)
20 Double Unders
Notes:
The A1/A2 notation means to do a set of 2-3 weighted pullups, walk over to the GHD while counting to 20, then do a set of GHD situps, then rest 3 minutes before your next set of pullups. Pullup tempo is explode up, no pause at the top, 3 seconds lowering yourself, then 1 second pause at the bottom. If you get 3 reps or get 2 reps fairly easily, increase the weight for the next set. If you can’t do weighted pullups, do deadhang pullups with the minimal assistance you need to do 2-3 reps. You should be able to increase the weight from what you did for 3-4 reps on September 6.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
Sign up here!
WOD
Press 5, 5, 5 (compare to your at-tempo press numbers from August 25)
Then:
Do a 50m sidewalk sprint every minute on the minute for 10 minutes
Walk back to the start and rest with whatever remains of the minute
Finish with 10 minutes of muscle Up skillwork
Many of you know that Melissa has worked long and hard over the past couple of years to get her Muscle Up. Well, at last weekend's Kid's Cert, she got them. Multiples... Here's the video.
Melissa Getting Her First Muscle-Up's EVER!!!
Congrats Melissa!!!
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CrossFit 101 starts tonight! It's still not too late to sign up. 2 full weeks of detailed instruction on all of the most common CrossFit movements at an extremely affordable rate. The class will be Mon-Thurs from 6:30-8PM and will go from today, Monday, Sept 13 through Thurs, Sept 23. Don't miss out! Sign up here!
We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
Front Squat 2.2.2x3 @30X0
Death by Pullup ladder
Do 1 pullup on the first minute, 2 pullups on the second minute…continuing as long as able.
You may break the pullups as needed as long as you finish within the minute.
Finish with 1 minute of parallette L-sit, broken as needed.Notes:
Front squat “clusters” mean to do 2 reps, rack it for 10 seconds, do 2 more reps, rack it for 10 seconds, and then 2 more reps for a total of 6 reps. That’s one set. You’ll do three total sets, resting as needed between sets. The tempo is 3 seconds down, no pause at the bottom, explode up, no pause at the top. Stick to no more than 10 seconds between those “mini-sets.” You should be able to add about 10lbs to what you did on last Wednesday’s clusters. Increase the weight from set to set if able.
"How you cook your vegetables makes a big difference in their nutritional profiles. For instance, if you want more fiber you should eat them raw, but sometimes cooking them can increase antioxidants and vitamin availability. But, not just any cooking will do. Different vegetables need different kinds of cooking. A study in The Journal of Agriculture and Food Chemistry and another study in The Journal of Food Science, reported in S’Obefit magazine, compared cooking methods for a variety of vegetables and determined the most effective methods for some of our favorite side dishes. Here are the results:
Broccoli: Steaming or Griddling. Steaming broccoli increases glucosinolates (a cancer-fighting compound). Griddling your Broccoli increases free-radical killing antioxidants. Don’t boil broccoli though or you’ll lose all those benefits (plus the fiber you would have had if you’d eaten it raw).
Artichoke: The best way to prepare an artichoke is to steam it. Steaming increases antioxidants 15 times as much as in its raw form.
Carrots: Boil them or lightly fry them. Boiling increases carotenoids and vitamin C in carrots and decreases polyphenols. Frying retains polyphenols and caretenoids but significantly decreases vitamin C.
Zucchini: I like zucchini best when griddled so I’m happy to hear that that is the best way to cook it. Both boiling and frying zucchini almost nullifies its antioxidant content. Using a griddle doesn’t do harm.
Spinach: Griddle but don’t boil. Boiling spinach takes away virtually all its nutritional benefit. Griddling, on the other hand, increases its antioxidant profile.
So there you have it. Eating your vegetables raw is usually a good thing and cooking them doesn’t necessarily destroy their nutrients. In fact, cooking is sometimes the best way to get the most out of a vegetable."
Snagged at www.almightydad.com.
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WOD
A1. Close Grip Bench Press 1, 1, 1, rest 20 seconds
A2. Glute-Ham Raises 10, 10, 10, rest 3 minutes
3 attempts at max consecutive Double Unders, rest as needed between attempts
Then 3 rounds of:
15 clapping pushups
15 box jumps (30”/24”)
Notes:
The A1/A2 notation means to do a set of close grip bench press, walk over to the GHD while counting to 20, then do a set of glute-ham raises, then rest 3 minutes before your next set of CGBP. For CGBP, your index fingers should be where the smooth part of the bar meets the knurling. You can hold a weight to your chest for the GHRs if you’re experienced doing them.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. Classes will be every Mon through Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
If we were to add another class somewhere between the hours of 7AM and 4PM, what time would you want it to be? Post your thoughts in comments. (Great suggestions so far on times for classes...keep em coming!)
Have you completed your final test for the Dip Challenge? Make sure you do so that we can determine who the winner of August's Dip Challenge is!
WOD
Push Press 1.1.1x3
Then 3 rounds of:
Farmer’s Walk from gym door to 10m sidewalk line and back (2pd/1.5pd per hand)
10 HSPUs
15 Chest to Bar pullups
Notes:
Push press “clusters” mean to do 1 rep, rack it for 10 seconds, do 1 more rep, rack it for 10 seconds, then do 1 more rep. That’s one set. You’ll do 3 total sets, resting as needed between sets. Increase the weight from set to set if able. Expect to be able to slightly more than your 3RM but slightly less than your 1RM for these clusters.
For the farmer’s walks stage your weights by the door. They should be heavy so it’s ok to set the weights down and pause briefly as your grip starts to go.
How vertical is your handstand?
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. It's every Mon-Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
If we were to add another class somewhere between the hours of 7AM and 4PM, what time would you want it to be? Post your thoughts in comments.
Hooverball Beach Workout this weekend...stay tuned!
WOD
Front Squat 2.2.2.2x3 @ 30X0 tempo
Then 21-15-9 of:
Toes to bar
Ring Dips
Perform a 5 burpee penalty every time you come off the bar on the toes to bar.
Notes:
Front squat “clusters” mean to do 2 reps, rack it for 10 seconds, do 2 more reps, rack it for 10 seconds, do 2 more reps, rack it for 10 seconds, and then 2 more reps for a total of 8 reps. That’s one set. You’ll do three total sets, resting as needed between sets. The tempo is 3 seconds down, no pause at the bottom, explode up, no pause at the top. Expect to be about to do about 15-20% less than your front squat 5RM on these, but you should be able to add about 10lbs to what you did on last Tuesday’s clusters. These are a mental test as much as anything so don’t let yourself stretch out those 10 second breaks.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. It's every Mon-Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
WOD
Deadlift 5, 5, 5 @ 13X1 tempo
AMRAP in 15 minutes of:
10 dumbbell hang squat cleans (40/25lbs)
2 rope climbs
Finish with 50 doubleunders for time—NO SUBSTITUTIONS, work on your skill.
Notes:
Tempo for deadlifts is explode up, 1 second pause at lockout, 1 second lowering the weight, and 3 seconds to pause/reset/breathe before the next rep. “Explode up” doesn’t mean jerk the weight off the floor—just pull it up smoothly but quickly.
CrossFit San Diego welcomes Ron Gaza to our amazing team of trainers!
Welcome on board Ron!!
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UPDATE: Due to the Labor Day Holiday, there will only be 1 class on Monday at 10AM. Enjoy your Labor Day!
We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. Click here to see dates and times and to register. Sign up now! Registration closes today!
WOD
Take 15 minutes to find a 1RM thruster
AMRAP in 15 minutes of:
5 thrusters @ 60% of that 1RM
5 ring dips
5 KB swings (2pd/1.5pd)
Finish with 3 attempts at max L-sit hold on parallettes. Rest 1 minute between attempts.
Notes:
These KB swings should be HEAVY so scale up from whatever size you normally use for workouts with 10+ reps
Higgie showing how the Shoulder Press is done! Nicely done Higgie!
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
John Doe – Phase 1 – Date
A1. Hang Power Snatch 2-3 reps x 3 sets, rest 20 seconds
A2. GHD Situps 15x3, rest 3 minutes
AMRAP in 15 minutes of:
1 power clean @ 70% of 1RM
2 front squats
3 push presses
1 rope climb
Notes:
A1/A2 notation means do a set of 2-3 reps of hang power snatch, walk over to the GHD while counting to 20, then do a set of 15 GHD situps, rest 3 minutes, and repeat. For the hang power snatches if you get 3 reps or get 2 reps easily, increase the weight for the next set. Scale the reps down on GHDs if necessary—the goal over the next few weeks will be to gradually build up your volume on these.
For the metcon, do not combine the movements into each other. In other words, do the power clean, come to full extension, then do the 2 reps of front squats, then come to a brief stop and do the 3 reps of push press. Don’t combine the power clean/front squat into a squat clean, and don’t combine the front squat/push press into a thruster.
Q&A with Colonel Paul:
Eric-
Concerning the strength portions of the WOD, all good stuff and I'm tracking with you. I like it. I do have a question though. Does this approach for the strength part somewhat "violate" some Crossfit basics. Crossfit being constantly varied functional movements with Intensity. Intensity equals power. Intensity is the independent variable that maximizes all the good things of working out. Power is intensity and is Force*Distance/Time or Large loads, long distances quickly...etc. Because the strength portions of the workouts are done generally slowly, that is the clock is not too important, how are we getting intensity? or are there occasions where intensity isn't the maximizer of good results? Thoughts?
Paul-
Good questions. I'll put it this way--strength cannot (or shouldn't, anyways) be done for time if you want maximum results, which in the context of strength is maximum ability to move a heavy object for 1, 3, or 5 reps usually. Don't think of strength intensity in terms of work accomplished over the 10 or 20 minutes you're doing the strength portion, because a good amount of that time will by necessity be rest--look at how much intensity you're getting during those 2-3 seconds you're doing each rep. To maximize intensity (and results) there, you want to make sure you're sufficiently rested so that you're able to generate as much force as possible in order to move as much weight as possible. Rushing into a next set, or doing it on the clock, means that you'll lift minimal weight, which means minimal hormonal response and stress/adaptation response as well as reduced tax on your CNS...all of which are vital for getting stronger.
It's sorta the same idea behind the work/rest intervals you'll see in some of our workouts--doing a brief rest (such as in The Chief or FGB, or anything else where we put rest between rounds) increases the amount of intensity and peak power output you're able to sustain during the work periods. If you took the minute rest break out of FGB, on paper you might have a higher average power output (15 mins rather than 17 mins), but you'd end up slogging through rounds 2 and 3 and taking a bunch of rest anyways, reducing the number of reps (i.e. amount of work) you're able to accomplish.
Or look at yesterday's rowing portion--there's a big difference in the metcon effect of yesterday's workout (row 1K, rest 6 mins, row 500m, rest 4 mins, row 250m) versus what it would have been if we'd just said "Row 1750m." On paper the intensity would have been higher for the latter option because we took out the rest periods and shortened the amount of time over which the same 1750m of work were performed, but I don't think anyone who did the 1K-500m-250m sequence had any doubt about how much intensity they were putting out and how uncomfortable that made the workout. Peak power output is much higher in that sort of instance, which improves your ability to generate peak power, not just lower power sustained over a longer period of time. Rowing 1750m in a single piece isn't going to do a lot for your sprint rowing capacity, but rowing 500m or 250m repeats will clearly help your short-distance sprints and have carry-over results that improve your 1K and 2K rowing.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
A1. Close Grip Bench Press 3, 3, 3, rest 2 minutes
A2. Good Mornings 5, 5, 5, rest 2 minutes
“Annie”
50-40-30-20-10 of:
Double-unders
Abmat Situps
Notes:
A1/A2 notation means do a set of CGBP, rest 2 minutes, do a set of Good Mornings, rest 2 minutes, then repeat that for three total “big sets.” For CGBP, your index fingers should be where the smooth part of the bar meets the knurling. For Good Mornings, STAY TIGHT and GO SLOWLY. Only go as far down as you can while maintaining lumbar curve.
Patty working hard on her cleans!
A Note from Eric --
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. Click here to see dates and times and to register.
WOD
Front Squat 2.2.2.2.2x3 @ 30X0 tempo, rest 3-4 minutes between sets
Row 1K @ 100%, rest 6 minutes
Row 500m @ 100%, rest 4 minutes
Row 250m @ 100%
Notes:
2.2.2.2.2 means do 2 reps, rack the bar for 10 seconds, then do 2 more reps, rack it for 10 seconds, and so on til you’ve done 5 “mini-sets” of 2 reps. That’s 1 set. You’ll do 3 of them. These will test you mentally even more than they do physically, so don’t allow yourself to stretch those 10 seconds out. Tempo is 3 seconds down, no pause, explode up, and breathe quickly as you go right into the next rep. Expect to be able to do about 20-25% less than your 5RM front squat for these. Increase the weight from set to set if able.
This week we will be bidding farewell to Dale as he deploys. If you see Dale at all this week, make sure you wish him well. We can't wait for you to get back, Dale! Hurry up already!!
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
Barbell Walking Lunges: 3 sets of 10 total steps per set
“Mary”
AMRAP in 20 minutes of:
5 HSPUs
10 pistols (5 on each leg)
15 pullups
Notes:
Back or front rack for lunges, your choice. Alternate steps and make them as big as possible so your knee doesn’t go in front of your ankle.
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We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
WOD
Split Jerk 1.1.1x3
3 rounds of:
10 Power Snatches (115lbs/85lbs)
5 Muscleups
5-10-15 yard Shuttle Run
Notes:
1.1.1 notation means to complete 1 heavy split jerk, rack the bar for 10 seconds, then complete another rep, rack the bar for 10 seconds, then complete a third rep. That is 1 set. Rest 3-4 minutes between sets. Doing “cluster” sets like this will help increase your 1RMs because the short rest intervals allow you to do multiple reps at a very high percentage of your 1RM. You should be able to do a 1.1.1 set at a significantly higher weight than your 3RM.
For the shuttle run, start at the 0yd line and run to the 5yd line and back, to the 10yd line and back, and to the 15yd line and back
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