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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.
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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.
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Check out this work of art!
Video: "Ave Maria"
[wmv] [mov]
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
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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.
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.
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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
"Bent Over" - A common position
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!
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Team 9 a.m. & 10 a.m.
As Rx'd
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Lugo's Thanksgiving 2007.....we miss CFSD but Prescott is absolutely BEAUTIFUL! Here is the view from the front door.....
HAPPY THANKSGIVING! MISS YOU ALL VERY MUCH!
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TURKEY 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.
WOD
"Isabel"
For time:
135lb Snatch x 30 reps
Rest 5-10
Power Clean 3-3-3-3-3
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Melissa H.-Future CFSD trainer!?
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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 "
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Semper Fi !
WOD
"Jackie"
For time:
1000m Row
45lb Thruster x 50
Pull-up x 30
Rest 5-10
Thruster 3-2-2-2-1-1
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"Got Buckets"-Elizabeth T. shows us all how it's done!
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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?
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:
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:
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.
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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
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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
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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!
GOOD TIMES....GOOD FRIENDS.....CROSSFIT....AND FAMILY.....NOTHING MEANS MORE....UNTIL WE MEET AGAIN...THANKS FOR BEING YOU AND I LOVE YOU ALL!
"VETERANS DAY" (NORMAL GYM HOURS APPLY)
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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
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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
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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
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....
WOD
"GRACE"
135# Clean & Jerk x 30 reps
Post time to comments
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WOD
Power Snatch
2-2-2-2-2-2-2-2
Post loads to comments
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Check out "Jason's and Tawny's SECOND one on One session".....
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(click image to enlarge)
CJ Martin & Nick H. working with the Boy Scouts and incorporating CROSSFIT! NICE!!!!
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!
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WOD
Back Squat
3-2-2-2-1-1-1-1-1
Post load to comments
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"Tye" - Team Saturday
POST CAPTION TO COMMENTS....
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
William Dufty: Sugar Blues
Mark Rippetoe: Practical Programming
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Arthur J. Drechsler: Encyclopedia of Weightlifting
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Mark Rippetoe: Starting Strength
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