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intro

« October 2007 | Main | December 2007 »

November 2007

Saturday December 1, 2007

FREE SATURDAY WORKOUT AT 9:30 A.M.  BRING YOUR FRIENDS AND FAMILY!  ALL LEVELS OF FITNESS ARE WELCOME,  CALL LISA LUGO @ 619-517-2166 FOR MORE INFO. ALL KIDS WELCOME!!!!

_mg_4999 SATURDAY ATTENDEE......NICE!!!!  (Sorry Ray!)

Friday November 30, 2007

WOD

30 Muscle-ups for time*

Rest 5-10 min

Handstand Walk 100yds

* Substitute 5 pull-ups & 5 ring dips per muscle-up if you can't perform a muscle-up.

__________________________________________

Cfmarinanewbox

CrossFit Marina moves into a new box. We would like to congratulate our great friends from up North on this big and exciting move.The more I think about, they're now our great friends down in the South West? Congrats Steve and Denise from everyone at CFSD!Keep up the strong work.

__________________________________________________________

Check out this work of art!

Video: "Ave Maria"
[wmv] [mov]

Thursday November 28, 2007

WOD

For time:
1200m Run
95lb Push Jerk x 35
95lb Hang Power Clean x 21
800m Run
95lb Push Jerk x 25
95lb Hang Power Clean x 15
400m Run
95lb Push Jerk x 15
95lb Hang Power Clean x 9

____________________________________________________
Img_1698





Cynthia C.-She's all work & no play! But, it's easy to do when you're fed only twice a day, worked hard for 10-15 hours, kept hung over from wine on sale and then done repetitively as long as you have them captive! All in all, she was INSTRUMENTAL to a sane, smooth and happy Lugo Family transition. Thank you Cynthia for sacrificing your first Thanksgiving with your new husband and family in order to help us out.   

Wednesday November 27, 2007

WOD

3 Rounds for time of:

20lb Ball Clean/Wall-ball x 30*
5 L-Pull-ups
25 Pull-ups

*One ball clean followed immediately by one wall ball equals one rep.
Five L-pull-ups followed by twenty-five kipping pull-ups completes the set.

__________________________________________________________________

Team 9 & 10

3 Rounds for time of:

20lb Ball Clean/Wall-ball x 30*

5 L-Pull-ups

25 Pull-ups

200 meter run

Post time to comments


_mg_4820

"Bent Over" - A common position

Tuesday November 27, 2007

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

_______________________________

Team 9 & 10

"Running Fran"

21-15-9

65# Thrusters
Pull-Ups
400 meter run

_______________________________

_mg_4929 CROSSFIT SAN DIEGO GALS!

Holiday Payback

WOD

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A "short & small" welcome back from the hearty holiday!

________________________________________________________

Team 9 a.m. & 10 a.m.

As Rx'd

________________________________________________________

Imgp1449_4 Imgp1450_2 Imgp1451Team 9 & 10 a.m.

Family Matters.....

Img_1662 Img_1723Lugo's Thanksgiving 2007.....we miss CFSD but Prescott is absolutely BEAUTIFUL!  Here is the view from the front door.....Img_1675
HAPPY THANKSGIVING!  MISS YOU ALL VERY MUCH!

_______________________________________

TURKEY TORMENT 2007

Turkey_day_pullups Turkey_day_torment_goblet Turkey_day_torment_squats Turkey_day_pullups_2 Turkey_day_torment_crewTURKEY DAY TORMENT 2007

The Mission:
Teams of four must complete the following route and all assigned task stations as fast as possible.
Equipment:
Each team will need two pairs of dumbbells.  The dumbbells selected should match the experience level of the team members.  Recommended dumbbell weights: Advanced Men (30 lbs.); Intermediate Men/Advanced Women (20 lbs.); Beginner Men/Intermediate Women (10 lbs.); Beginners (5 lbs.)
The weights should reflect the composition of your group.  For example, if your team consists of two advanced men and two intermediate women, your group should select two 30 lb. dumbbells and two 10 lb. dumbbells.  If there is a disparity within your group, average out the levels (but round down to your least experienced team member).  For example, a team with one advanced man, two intermediate women and one beginner should select two 15 lb. dumbbells and two 5 lb. dumbbells. 
Execution:
Each team of four will carry their selected dumbbells to ten stations along the following route.  At each station, each team member will have to perform the assigned tasks before the team can advance to the next station.  There are no rules as to how you get your weights to and from each station, but the weights must remain with your team throughout the mission. 
The Route:
From the entrance to CrossFit San Diego proceed North to C Street, then turn left on C Street and proceed to Park Boulevard.  Turn right on Park Boulevard and proceed to corner of Park and B Street.
•    Station # 1 – One-Arm DB Snatch x 30 (15 reps each arm)
Proceed North up Park Boulevard until you reach the bridge that crosses Interstate 5.
•    Station # 2 – Walking Lunges (length of the bridge with dumbbell extended overhead) 
Proceed North up Park Boulevard to President’s Way and cross Park Boulevard at the light.
•    Station # 3 – DB Clean & Jerk (from the ground to locked out overhead) x 30
Proceed Northwest following President’s Way to corner of Pan American Plaza Road and President’s.
•    Station # 4 – Sumo Deadlift High Pull x 30
Proceed North on Pan American Plaza Road to El Prado (in front of the reindeer and Santa Claus).
•    Station # 5 – Goblet Squats x 30
Proceed East on El Prado to large water fountain.
•    Station # 6 – Bench Jumps x 30 (around fountain, or for challenge, benches on outer ring)
Proceed Southeast to Park Boulevard and then continue South following Park to the Children’s Park.
•    Station # 7 – Pull-Ups x 30 (find something to hang from – there are low-lying options for jumping pull-ups but if you cannot find something suitable, allow a teammate to assist you)
Proceed South following Park Boulevard to President’s Way and cross Park (going East) at the light.
•    Station # 8 – Thrusters x 30
Proceed East on President’s Way through the parking in front of the pedestrian bridge crossing Interstate 5.
•    Station # 9 – DB Swings x 30
Cross the pedestrian bridge and proceed down from 16th Avenue to corner of 16th Avenue and Broadway.
•    Station # 10 – Push-Press x 30
Sprint to the entrance of CrossFit San Diego. 

Happy Thanksgiving!

WOD

"Isabel"

For time:

135lb Snatch x 30 reps

Rest 5-10

Power Clean 3-3-3-3-3
_______________________________________________


_mg_5084







Melissa H.-Future CFSD trainer!?

_________________________________________________________________________

Turkey Day Torment 2007 - Thursday, November 22 at 9:30 a.m.
Come give thanks for your health and earn your meal with a fun group workout before your Thanksgiving Day feast.  Bring your friends, family and out-of-town relatives.  Free for members, $10 for non-members. 

Holiday Schedule


Thursday: 9:30 a.m.
Friday: CLOSED
Saturday: CLOSED

Happy T-day to all!

Wednesday November 21, 2007

Turkey Day Torment 2007 - Thursday, November 22 at 9:30 a.m.
Come give thanks for your health and earn your meal with a fun group workout before your Thanksgiving Day feast.  Bring your friends, family and out-of-town relatives.  Free for members, $10 for non-members. 

Holiday Schedule


Thursday: 9:30 a.m.
Friday: CLOSED
Saturday: CLOSED

_________________________________

WOD

For time:

15 Handstand Push-ups (HSPU)
1  L Pull-up
14 HSPU
2  L Pull-up
13 HSPU
3  L Pull-up
12 HSPU
4  L Pull-up
11 HSPU
5  L Pull-up
10 HSPU
6 "
9
7
8
8
7
9
6
10
5
11
4
12
3
13
2
14
1
15 "
___________________________________________________________________
Img_3974Semper Fi !

Tuesday November 20, 2007

WOD

For time:

*95lb Overhead Squat x 75 reps

Rest 5-10 min

GHD Sit-ups x 50 w/10lb plate

* Complete reps in as few sets as possible.

_________________________________________________________

Img_4887





















Tracey- "Nice Rack"

Monday November 18, 2007

WOD

"Jackie"

For time:

1000m Row

45lb Thruster x 50

Pull-up x 30

Rest 5-10

Thruster 3-2-2-2-1-1

____________________________________________


_mg_4913







"Got Buckets"-Elizabeth T. shows us all how it's done!

________________________________________________________________________

Here's a nice review by C.J. Martin of Saturday's WOD-should we call it "Suffer on Saturday?":

"UFC Saturday - Validation or Initiation?

(Test your limits and decide whether you were validated or initiated today.)

In this workout our athletes moved from each of five stations after a minute. After each five-minute round the athletes earned a rest of 60 seconds before repeating for a total of three rounds.  The stations were:

  1. Sit-Ups
  2. Clean & Jerk (95, 65, 50 or 35 pounds)
  3. Pull-Ups
  4. Jumping Lunges (switching legs in the air)
  5. DB Thruster (45, 35, 25, 20 or 12 pounds)

The clock did not reset or stop between exercises. On call of "rotate," the athletes moved to the next station and began working for their highest score. One point was given for each rep.

The scores were:

Luke - 304
Rach - 336
Kristin Maggio - 203
Michele Shima - 241
Mahea - 262
Lori - 255
Megan - 191
Aush - 238
Drew Kreager - 291
Aly Lewis - 290
Brenda - 303
Robert - 328
Cat - 234
Trish - 297
Moses - 299
Matt - 188
Harris - 218
John - 193
A.C. - 283
Rocky - 217
Jay - 299
Will - 254
Ty - 258
Janice - 222
Liz - 246
Sonia - 228
Justin - 242
Darlene - 293
Mandie Vinck - 300
Dee - 247
Tom - 261
Mathieu - 301

George - 310
Chris R. - 236
Kristi - 331
Haley - 406
Jake - 247
Ben - 317
 
Great job everyone!!!
 
We hope to see you all on Thanksgiving Day at 9:30 a.m. for a pre-feast workout. "

Friday November 16, 2007

FREE SATURDAY WOD AT CFSD @ 9:30 A.M. BRING FRIENDS, FAMILY, NEIGHBORS AND CO-WORKERS.  GET YOUR WEEKEND STARTED OFF RIGHT!!! ANY QUESTIONS, PLEASE CONTACT LISA LUGO AT 619-517-2166.

___________________________________

WOD

For time:

"Lisa"

21-15-9

Body weight Bench Press

Rind Dips (sub 4 jumping for 1 regular)

Bodyweight Push Press

Row (Calories)

Rest 5 - 7 minutes

Tabata Bottom to Bottom

Post time and reps to comments

___________________________________

_mg_4650_2
   

Thursday November 15, 2007

WOD

Front Squat

5-5-5-5-5

Rest 5-7 minutes

Weighted Ring Dips

5-5-5-5-5

Post loads to comments

____________________________________
_mg_4970 "Got Fran?"

Wednesday November 14, 2007

WOD

3 Rounds for time of:

800m Run

[95lb Power Clean x 1, Power Clean & Jerk x 1, Power Snatch x 1] x 7

Rest 10 min

Weighted Hip Extensions x 50 reps

_mg_4908









"Ladies with balls"- Gotta love it!

Tuesday November 13, 2007

WOD

5 Rounds for time of:

135lb Push Jerk x 15

50 Squats

Rest 7-10 min

Weighted Pull-up 1-1-1-1-1

Post time and weight to comments

_________________________________

A HUGE  THANK YOU TO ALL WHO CAME OUT TODAY AND TO THOSE WHO HAD TO WORK AS WELL...YOU WILL ALL BE MISSED.....I LOVE YOU!

_mg_5202 _mg_5134 _mg_5135 _mg_5141 _mg_5161 _mg_5166 _mg_5169 _mg_5175 _mg_5209 _mg_5184Img_5226 GOOD TIMES....GOOD _mg_5139 FRIENDS.....CROSSFIT....AND FAMILY.....NOTHING MEANS MORE...._mg_5199UNTIL WE MEET AGAIN...THANKS FOR BEING YOU AND I LOVE YOU ALL!

Monday November 12, 2007'

"VETERANS DAY" (NORMAL GYM HOURS APPLY)

_____________________________________

CFSD VETERANS DAY BBQ!!!

Date: Monday November 12, 2007
Place: Tidelands Park (Park directly under the west end of the Coronado Bridge) We will be set up by the bathrooms and the playground.
Time: 1:30 p.m.

I will supply hamburgers and hot dogs.  We will have a grill set-up so if you choose to bring something else, please feel free to use it. Please bring one side dish to share with your fellow crossfitters and whatever beverage of your choice!

I hope to see you all there.....
~Lisa

_____________________________________

WOD

5 minute max reps Kettlebell Snatch 55# (SEE VIDEO BELOW FOR KB SNATCH)

rest 5 - 7 minutes

"Diane"

21 - 15 - 9

225# Deadlift
HSPU

Post reps and Diane Time to comments

______________________________________

Saturday November 10, 2007

WOW! Another great weekend turnout at CFSD!  What a blast today was....the workout was as follows:

"TABATA YOUR ASS OFF!"

20 SECONDS ON 10 SECONDS OF REST FOR FOUR MINUTES OF THE FOLLOWING EXERCISES

  • WALL BALL
  • THRUSTERS
  • PULL-UPS
  • BOX JUMPS
  • RUN
  • VERTICAL LEAPS
  • SIT-UPS
  • KETTLEBELL SWINGS
  • SQUATS

Great job to everyone who came out and a HUGE THANK YOU for making this an unbelievable farewell Saturday workout!  I really appreciate everyones support of the gym and of me....you guys are the best!

Now, before I get to posting the pictures.....here is the info for the CFSD Veterans day BBQ and  going away party for Lisa Lugo.

Date: Monday November 12, 2007
Place: Tidelands Park (Park directly under the west end of the Coronado Bridge) We will be set up by the bathrooms and the playground.
Time: 1:30 p.m.

I will supply hamburgers and hot dogs.  We will have a grill set-up so if you choose to bring something else, please feel free to use it.  Please bring one side dish to share with your fellow crossfitters and whatever beverage of your choice!

I hope to see you all there.....
~Lisa

Now for the TABATA MADNESS....

_mg_5113 _mg_5095 _mg_4972_2 _mg_4975_2 _mg_4992 _mg_5001_2 _mg_5004 _mg_5023_2 _mg_5100 _mg_5084_3 _mg_5046_3 _mg_5069_3 _mg_5100_2

Friday November 9, 2007

WOD

"GRACE"

135# Clean & Jerk x 30 reps

Post time to comments

_______________________________

Img_0888 (click image to enlarge)

This person had to carry 75 lbs 429 meters any way they wanted to do
it as part of their wod.  She also deadlifted 3000 lbs, climbed 160 ft of rope (10 climbs), did 20 turkish getups, 50 KB swings and Bear Crawled 300 ft.

Any guesses who it is?

My thought is.....
ONE STRONG MAMA!!!


________________________

FREE SATURDAY WOD AT CFSD @ 9:30 A.M.  BRING FRIENDS, FAMILY, NEIGHBORS AND CO-WORKERS.  GET YOUR WEEKEND STARTED OFF RIGHT!!! ANY QUESTIONS, PLEASE CONTACT LISA LUGO AT 619-517-2166.

Thursday November 8, 2007

WOD

3 Rounds for time of:

500m Row

Bodyweight Deadlift x 10

20" Box jump x 21

Post time to comments

___________________________________

Check out "Jason's and Tawny's THIRD one on One session".....

Lejeunelg

USMC, CrossFit, Concept 2

Wednesday November 7, 2007

WOD

Power Snatch

2-2-2-2-2-2-2-2

Post loads to comments

_______________________________________________

Check out "Jason's and Tawny's SECOND one on One session".....

_______________________________________________

Crossfit_kid

(click image to enlarge)

CJ Martin & Nick H. working with the Boy Scouts and incorporating CROSSFIT!  NICE!!!!

Tuesday November 6, 2007

WOD

"Karen"

20lb Wall-ball x 150

Rest 5-7min

Practice Handstand Walks for 20min

_mg_4664

_______________________________________________

Check out "Jason's and Tawny's first one on One session".....This is hilarious......can you guess who the trainer is?????

_______________________________________________

Monday November 5, 2007

WOD

"Lynne"

5 Rounds of:

Max reps bodyweight bench press

Max reps pull-ups

Post loads and reps to comments

__________________________________

Img_4490 (click image to enlarge)

Jake E. - 315# Back Squat

__________________________________

FIRESTORM 2007!

THANK YOU TO ALL WHO CAME OUT TODAY TO SUPPORT THE FUNDRAISER FOR THE VICTIMS OF THE SAN DIEGO WILDFIRES.  WE HAD A GREAT TURNOUT AND RAISED MORE THAN $300 IN AN HOUR!  YOU ALL ARE AWESOME!

HERE ARE A FEW PICS!

_mg_4874 _mg_4630 _mg_4595 _mg_4590 _mg_4596 _mg_4607 _mg_4615 _mg_4617 _mg_4639 _mg_4652 _mg_4662 _mg_4665 _mg_4681 _mg_4687 _mg_4636 _mg_4721 _mg_4747 _mg_4775 _mg_4791 _mg_4850 _mg_4854

Friday November 2, 2007

COME OUT AND JOIN US FOR THIS WEEKENDS FREE CROSSFIT WORKOUT TO BE HELD AT CFSD.  THE WOD STARTS AT 9:30 AM AND IS SCALABLE FOR ALL FITNESS LEVELS SO BRING YOUR NEIGHBORS, FRIENDS AND FAMILY. 

THIS WEEKEND IS A LITTLE DIFFERENT IN THE SENSE THAT SAN DIEGO EXPERIENCED A MAJOR TRADGEDY WITH THE FIRES THIS PAST WEEK AND CFSD WOULD LIKE TO HELP OUT THE VICTIMS.  PLEASE BRING WHATEVER MONETARY DONATIONS THAT FIT YOUR BUDGET SO WE CAN FORWARD THAT MONEY ON TO FAMILIES WHO HAVE LOST THERE HOMES AND ALL OF THEIR BELONGINGS.  IF YOU ARE UNABLE TO ATTEND THIS WOD BUT WOULD STILL LIKE TO HELP OUT, PLEASE CLICK HERE AND MAKE A DONATION.  IF YOU WOULD LIKE TO DROP OFF A CHECK, PLEASE MAKE IT OUT TO THE SALVATION ARMY.

ANY AND ALL DONATIONS ARE GREATLY APPRECIATED!

THANK YOU!
_______________________________________

WOD

Back Squat

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

Post load to comments

_______________________________________

Img_3920 (Click image to enlarge)

"Tye" - Team Saturday

POST CAPTION TO COMMENTS....


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