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  • JP Bolwahnn
    Contact E-Mail: jp@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)

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  • * "What is CrossFit?"
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  • Understanding CrossFit

About CFSD

  • * LOCATION
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  • * CFSD's FOUNDATIONS COURSE
    Thinking about joining CFSD? Seek to understand CrossFit better? Want to enroll in a "CrossFit 101" but can't find it anywhere? Look no further. Our Foundations course is just for you.

Video

  • * JP Bolwahnn Weightlifting Snatch Progression 87kg! 10/8/08
  • * Trejo Throws Down
  • * Nick H., a.k.a "Snacks", Calls Out Steve L., a.k.a "Sassy"
  • * CFSD Member Elizabeth T. At Work
  • * Essentials of CrossFit Strength & Conditioning Course Deadlift Video
  • * Fight on Friday
  • * TEAM 6 A.M.

Friends of CFSD

  • * CrossFit By Overload
  • * CrossFit Threshold
  • * Mmmm Good Meals
  • * Brand X Martial Arts - POWAY! NOW OPEN!!!
  • * Brand X Martial Arts
  • * CrossFit Marina
  • * Real Women Enterprises.com

« February 2008 | Main | April 2008 »

March 2008

April 01, 2008

WOD

Clean & Jerk 1-1-1-1-1-1-1 reps

It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily.

Demo of Sage Burgener doing the Clean and Jerk Download clean-n-jerk.wmv 

Take a look at this months PR Pictures that were captured..

Rach's Muscle Up, Calvins 245lb Split Jerk aftermath, Snax with his slosh pipe hold and his time below that, and Rachel Stellas weighted pullup.... Lets kill it again in the PR department for April!

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Monday March 31st, 2008

WOD

"Tabata Something Else"

8 Tabata Rounds Each of:
Pull-Ups
Push-Ups
Sit-Ups
Squats
Score total reps for all rounds

*For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

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March 29, 2008

Please join us at CrossFit San Diego for our FREE Saturday class. The workout will be posted and demonstrated the day of the session!

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** All Saturday WOD's are going to be $10.00 per class as of April 01, 2008. Punch cards are available for purchase as of this Saturday 29, 2008. There is the option of purchasing a monthly punch card for $40.00 for 4 sessions, a 3 month or 12 session card for $100.00 (includes is 2 classes for FREE), or a $10.00 drop in fee. If you bring a friend who has never been to CrossFit before you will be validated a FREE session. All CrossFit members will not be charged for Saturday classes. Thank you for participating in the CrossFit community, Forging Elite Fitness!

Friday March 28th, 2008

WOD

Blackjack"

3 Rounds for time of:

95lb Push Jerk x 21

Knees to elbow x 21

25lb Hip Extension x 21

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Thursday March 27 2008

WOD

4 Rounds 500 Meter Row (Sprints)

Weighted Pull-ups

1-1-1-1-1-1-1

* CFSD Update!! The 7:00am Elements class on Mondays and Wednesday has been moved to 7:00pm Monday and Wednesday night. Change will be effective on Monday, March 31st, 2008.

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This is exactly how we at CFSD feel about those Mmmmmm Good Meals too!!

Wednesday March 26th, 2008

WOD

"NANCY"

(5 Rounds for time)

15 Overhead Squats

Run 400 Meters

95lbs for Men/65lbs for Women

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Tuesday March 25, 2008

WOD

"NATE"

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

2 Muscle-ups (or sub 3 pullups 3 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

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Monday MArch 24th, 2008

WOD

"NICOLE"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments

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WOD

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments

Download snatch.wmv WOD

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March 20th, 2008

WOD

Gymnastics Practice

This is a skill based Gymnastics day. Practice whichever skills you are interested in improving.

For Example: Handstands, Handstand Push ups, Handstand Walking Muscle-ups (and or pull ups and dips as necessary), Planche/Progressions, Front Lever/Back Lever, Backwards Roll to support, Pistols, and tumbling.

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THE GARAGE GYM STORE *NOW OPEN*



Upcoming Training Events @ CFSD

  • * JANUARY 10 - 11, 2009 CrossFit Running & Endurance Sports Training Certification

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
    (*****)