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Video

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« July 2006 | Main | September 2006 »

August 2006

Thursday August 31, 2006

WOD

5 rounds for time:

45lb Thrusters, 30 reps

30 "L" Pull-ups

20060629_2335 Susan R. - CFSD Trainer demonstrates a L Pull-up modification with the bands.

CFSD would like to recognize the following members for their PR achievements on yesterday's deadlift WOD!  Great job!!!

Alex C - 357 lbs

Scott F. - 369 lbs

Diana W. - 150 lbs

Susan R. - 165 lbs

Mike H. - 415 lbs

Wade W. - 415 lbs

Dan B. - 415 lbs

Chris R. -287 lbs

And the the biggest PR Increase....

Aush C. - 395 lbs (40 lb increase)

Wednesday August 30, 2006

WOD

Deadlift 3-2-2-2-1-1-1-1-1

Rest @ least 1:30 between each set. Increase load each set and work-up to a one rep max. Post load to comments.

Here's a quick link on how NOT TO DEADLIFT!!

August_26_sept_2_2006_038 Team 10 a.m.

Tuesday August 29, 2006

WOD

As many rounds in 25 mins of:

5 Pull-ups

10 Sumo-Deadlift High Pull 75lb

15 Kettlebell Swings 55lb

Post rounds to comments

August_26_sept_2_2006_044 (click image to enlarge)

Mike H. "CFSD O.G." demonstrates exceptional box jump form on yesterday's WOD. 

3 Points of Performance: 

  • Eyes forward.
  • Both Feet on platform.
  • Full hip extension.

Great job Mike!

Monday August 28, 2006

WOD

"Kelly"

5 rounds for time of:

Run 400m

30 Box Jump, 24" box

30 Wall Ball, 20lb Ball

Post time to comments.

August_2126_140 (click image to enlarge)

Lisa L. coaching Tess W. on the proper Back Squat Form on Saturday Aug 26, 2006 at the REAL Women CrossFit Seminar.  For more info on REAL women events please click here.

Saturday August 26, 2006

REAL Women CrossFit.....CFSD's Team 10 a.m.  These women are Police Officers, Mommies, Counselors & Great Friends....they are Fit and ready to take on the world.  Great job Ladies!!!

August_2126_067 (Click image to enlarge)

Thursday August 24, 2006

CrossFit W-up x 3 rounds

WOD

30 Muscle-ups for time

If you can’t complete a muscle-up, substitute 4 pull-ups and 4 ring dips for every muscle-up (120 pull-ups & 120 ring dips total)

Post WOD

50 GHD Back extensions

August_2126_037 (click image to enlarge)

Terence O. demonstrating perfect back squat form.  Great job Terence and keep up the strong work!

Wednesday August 23, 2006

W-up

Tabata Run (4min of 20 sec 90% sprint pace/10 sec walk from corner to corner)

WOD

Back Squat  1, 1, 1, 1, 1, 1, 1, 1

Increase load each set. Rest at least 2:00 between sets. Lift as much as possible each single. If you can lift any weight a second time during the set, go heavier.

Post WOD

50 Hollow Rocks

July_10_july_15_2006_158 (click image to enlarge)

Chloe C. - Team 6 a.m. showing EXCEPTIONAL squat form!  Great job Chloe, keep up the strong work!

Tuesday August 22, 2006

W-up

860m Sprint for time

Instructions: 429m slow lap first & @ the Bldg.’s corner, ramp up to a full sprint by the start of the next (2nd) 429m.The next two laps (860) are for time lap is for time!

WOD

For time:

10 Dumbbell Cleans

1 Handstand Push-up

9 Dumbbell Cleans

2 Handstand Push-ups

8 Dumbbell Cleans

3 Handstand Push-ups

7 Dumbbell Cleans

4 Handstand Push-ups

6 Dumbbell Cleans

5 Handstand Push-ups

5 Dumbbell Cleans

6 Handstand Push-ups

4 Dumbbell Cleans

7 Handstand Push-ups

3 Dumbbell Cleans

8 Handstand Push-ups

2 Dumbbell Cleans

9 Handstand Push-ups

1 Dumbbell Cleans

10 Handstand Push-ups

* Use 35lb dumbbells

Post WOD

Go home tired!

20060704_2459_1 (click image to enlarge)

Sven H. showing great HSPU form.

Monday August 21, 2006

CrossFit W-up x 2 rounds

WOD

5 Rounds for time of:

95 lb Power Snatch & then Overhead Squat x 12

4 - 15ft rope climbs

Post WOD

1.  L-sit for 3 min total or 30 reps abs your choice (knees to elbows[KTE], GHD sit-ups, Abmat, or passthroughs)

2. 30 reps lower-back their choice (GHD Back ext, Back & Hip ext, Straight-leg Deadlift, etc)

Female_hvy_wt_snatch (Click image to enlarge)

GET SOME!!! THEN GO AGAIN!!! AND NO COMPLAINTS!!!

Saturday August 19, 2006

Grady_and_carla_postmeet (click image to enlarge)

Grady & Carla Mac.

"Never Give Up" Video

Contact Us

  • JP Bolwahnn
    Contact E-Mail: train@www.crossfitsandiego.com
    Contact Phone: (619) 549-8619
  • Address:
    1401 E. Street San Diego, CA 92101
    (on 14th street between E & F street, Downtown San Diego)

THE GARAGE GYM STORE *NOW OPEN*



Upcoming Training Events @ CFSD

  • * Crossfit Level 1 Certification - CFSD, May 16th-17th, 2009

Operation Phoenix


  • Operation Phoenix Widget

Links

  • * Zone Living Clinical Studies
  • * The corruption of science by politics: "The Soft Science of Dietary Fat"
  • * An Interesting Analysis of Some Elites' Training History, Weekly Mileage, and Performance
  • * Do High Lactate Concentrations Actually Improve Performance?
  • * Do All Runners Benefit from Increasing Mileage?
  • * More Research on the Aerobic Benefit of Sprinting
  • * The Surprising Aerobic Benefit of Sprinting
  • * Coaching the Double Knee Bend
  • * THE ZONE...How to get started!
  • * Raised Blood Sugar May Increase Alzheimer's Risk
  • * Journal of Clinical Endocrinology & Metabolism
  • * Real Fighter Magazine on CrossFit
  • * Muscles Burn Lactic Acid? New Study shows. .
  • * Men's Journal - Kick Ass Workout!
  • * The Zone
  • * The Low Fat Diet...Good? Bad?
  • * The Journal of Physiology Online
  • * The San Diego Union Tribune on CrossFit
  • * Men's Journal on CrossFit

Books

  • Uffe Ravnskov: The Cholesterol Myths : Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease

    Uffe Ravnskov: The Cholesterol Myths : Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease

  • Michael J. Norden: Beyond Prozac: Antidotes for Modern Times

    Michael J. Norden: Beyond Prozac: Antidotes for Modern Times

  • William Dufty: Sugar Blues

    William Dufty: Sugar Blues

  • Mark Rippetoe: Practical Programming

    Mark Rippetoe: Practical Programming
    (*****)

  • Arthur J. Drechsler: Encyclopedia of Weightlifting

    Arthur J. Drechsler: Encyclopedia of Weightlifting
    (*****)

  • Mark Rippetoe: Starting Strength

    Mark Rippetoe: Starting Strength
    (*****)