Tuesday / February 14, 2012

ANNOUNCEMENTS:

Happy Valentines Day, CFSD! What better way to celebrate then to sign up for the sectionals! It’s kicking off in 8 days!  2012 Reebok CrossFit Games Site

430 crew battles through Monday's rowing metcon.

MAIN CLASS:

Strength:
Press 3 x 5 (add 2-5lbs)

Metcon:
Complete 2 Rounds of:
2 mins of 5-10-15yd Shuttle Runs
Rest 30 secs
2 mins KB Swings 1.5/1pd
Rest 30 secs
2 mins of Push Ups
Rest 30 secs

Assistance (Optional):
Seated DB Shoulder Press: 3 x 8-12

Trainee Notes:

  • Strength: Your on week 5. Add no more than 5lbs. Smaller jumps will do if the weight is very challenging at this point. If you failed last week, re-attempt or drop down 10%.
  • Metcon: Score will be total shuttle runs, total KB swings, and total push ups. Do not add up the 3.
  • Assistance: If time allows, hit up the assistance work.

Recommended Reading:

On the Safety and Efficacy of Overhead Lifting – CrossFit Journal

How to Eat More Fat – Mark’s Daily Apple

Maybe They’re Not That Bad – Catalyst Athletics

 

Chris doing seated dumbbell shoulder presses. Assistance work can be very beneficial for your strength gains.

Team CFSD:

AMRAP 12mins:
60 Calorie Row
50 Hand Release Push Ups
40 Games Style Box Jumps (24, 20)
30 Kettlebell Swings (53, 35 )
20 Front Squats ( 185, 135)
10 Muscle Ups

 

 

 

 

Patty doing Romanian deadlifts. RDLs help strengthen the posterior and the lower back.

ELEMENTS:

 SKILL: 3x max ring support (up to 30secs)

STRENGTH: 3×5 Bench Press

CONDITIONING: For Time

150 Walking Lunges (75 on each leg)

At the beginning of every minute on the minute perform 5 push-ups (including the very first minute)

 

 

A few more CFSD Pics:

Chad

Steve K.

Jenelle

Jason and Dale

Slater

Robyn and Jen

6am and SDPD crews

 

No Comments

Monday / February 13, 2012

ANNOUNCEMENTS:

The 2012 CrossFit Games Sectionals are kicking off in 9 days! If you haven’t signed up yet, what are you waiting for?! 2012 Reebok CrossFit Games Site

It was an amazing show to see two of CFSD’s firebreathers battle it out! A great show of sportsmanship as well. CFSD’s very proud of Miah and Slater. We look forward to seeing them in action come the sectionals!

It was a day dedicated to Helen! Thanks to those who showed up to the Saturday 9am class!

MAIN CLASS:

Strength:
Back Squat 3×5 (add 5-10lbs)

Metcon:
In 3 mins complete:
250m Row
10 Front Squats 135/95
Max Burpees in time left
Rest 1 min
Repeat 4 Cycles

Assistance (Optional):
Pull Ups/Chins/Negs: 3 x Max
Romanian DLs: 3 x 10-12 (light)

Trainee Notes:

  • Strength: Week 5. Add no more than 10lbs to last weeks squats. If you failed last weeks, re-attempt or drop down 10%. If the weight is becoming more challenging. Smaller jumps may be helpful in order.
  • Metcon: Score is accumulated burpees. You may use your rack for the barbell or it may be cleaned from the ground.
  • Assistance: If time allows, give the assistance work a shot. It’ll only benefit you in the long run. RDLs, use approx. 50-60% of DL 1RM.

Trainer Comments:

  • On programming: Feed back has been tremendously positive! We really appreciate it! Hearing you all saying you’re seeing some great strength gains is awesome! Some of you have asked how to increase your strength while staying on the main class program. IMO, I’d probably cut down the metcons to 2-3 times a week. Have dedicated strength days. For example, perhaps forgo today’s metcon and just do the strength AND assistance work.
  • Take Wednesday’s scheduled rest day seriously! Yes, it’s also a make up day but the intent for that is for you to make up a strength portion you missed earlier in the week, not a previous metcon! If you opt to do a strenuous metcon on Wednesday, that’s your call. But, fair warning…you’ve been on this cycle now for 5 weeks. You should know what comes Thursday and Friday…

Recommended Reading:

Head Position of The Back Squat – Lift Big. Eat Big.

Shop Smart. Eat smart. Mistakes we make when shopping. – Chelo (Robb Wolf)

 

Saturday 9am class preps for a Helen team style WOD.

Team CFSD:

3 Rounds for Max Reps of:
1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

 

 

 

 

 

Kate, Chuck, and Greg getting stoked for the Helen Challenge.

ELEMENTS:

Squat 3×5 (add 10)

Handstand Push-Up 3×5

For Time

100 Wall Ball

25 Burpees

 

 

CFSD'ers mingling and mob'ing. Good times.

SDPD:

Press 3 x 5
Ring Holds 3 x Max
Then…
For Time:
3 Rounds
10 Push Press
15 Box Jumps
400m Run
1min Rest between Rounds

 

 

CrossFit San Diego

Woman’s Class:

Deadlift 5 x 5
Dips 5 x 5
Then…
AMRAP 12mins
20 Cal Row
15 Abmat Sit Ups
10 Box Jumps
5 Push Ups

5 Comments

Friday / February 10, 2012

ANNOUNCEMENTS:

This Saturday at 9am, Mike “Side Show” Slater takes on Miah “The Beast” Santini in a head-to-head Helen! Only one may earn the right to be Helen’s leading man. Who will it be?! CFSD Helen Challenge

CrossFit Games Open kick off February 22nd! Don’t forget to register for the open! Search for “CrossFit San Diego CFSD” to register for our gym! 2012 Reebok CrossFit Games Site

Congratulations, Jess! CFSD is very proud of you!

MAIN CLASS:

Metcon:
“The Little CrossFitter That Could”
For Time:
400m Run
50 Double Unders
20 Hang Power Cleans 95/65
30 KB Swings 1.5/1pd
200m Run
40 Lateral Box Jump Burpees 24/20
200m Run
30 KB Swings 1.5/1pd
20 Hang Power Cleans 95/65
50 Double Unders
400m Run

Who’s who in the gym: Meet Jess! You guys liking the pics as of late? Majority of them have been snapped by this lady. When she’s not busy snapping pics as “CFSD’s Official Photographer”, she’s busy moving weight that would put us fellas to shame. In the year she’s been with CFSD, she’s switched to a very strict strength program which has garnered her some well earned spots on the leader boards.

Jess has also been featured on a new CrossFit Journal article called “The Little CrossFitter That Could”. She’s just one of many great examples in the gym, that in order to see results, you’ve got to be patient and consistent with whatever program you choose to follow. Great job, Jess!

 Recommended Reading:

The Little CrossFitter That Could – Julie Kelly (CrossFit Journal)

Getting Girls to Train Part 2 – 70′s Big

You can do it! – Lindsay Taylor (California Strength)

 

Go Team Miah!

Team CFSD:

 AMRAP 12mins
10 Ring Dips (7 for females)
10 Squats at Body weight
200m Run

 

 

 

 

 

Go Team Slater!

ELEMENTS:

 Introduction to the Snatch, Burgener warm-up with PVC

AMRAP in 15 mins

5 Ring Rows-or-Pull Ups

10 Push Ups

15 Squats

20 ABMAT Sit-Ups

 

Go Team Blanca!

SDPD:

Strength:
Squat: 3×5
Back Extensions: 3×10

Metcon:
For Time:
4 Rounds
12 Power Cleans
200m Run

4 Comments

Thursday / February 9, 2012

ANNOUNCEMENTS:

This Saturday at 10am, Mike “Side Show” Slater takes on Miah “The Beast” Santini in a head-to-head Helen! Only one may earn the right to be Helen’s leading man. Who will it be?! CFSD Helen Challenge

CrossFit Games Open kick off February 22nd! Don’t forget to register for the open! Search for “CrossFit San Diego CFSD” to register for our gym! 2012 Reebok CrossFit Games Site

 

"The harder you train, the easier the game."

MAIN CLASS:

Strength:
Deadlift 1 x 5 (add 10+lbs)

Metcon:
Amrap 4mins
5 Front Squats 135/95
7 Push Ups
9 K2E
Rest 1 min
Repeat 3 Cycles
Rest 1.5mins
In 4mins complete:
400m Run
Max Wallballs 20/15
Compare results to 01/17/2012

Assistance (Optional):
Pull Ups/Chins/Negs: 3 x Max
Glute Ham Raises: 3 x 10

Trainee Notes:

  • Strength: You’re on week 4 of your progression. Some of you may have added upwards to 40lbs(+/-) by now! Let’s continue this streak by adding approx. 10lbs to the weight you used last week. However, if it’s becoming harder to move a set of 5 reps, smaller increments will do. Any increase in weight is still progress! If you failed last week, re-attempt or drop back 10%.
  • Metcon: Compare results to 01/17/2012.
  • Assistance: If time allows, please give it a shot. Pull ups= stronger pulls, ie: deadlift, cleans, etc. GHRs= stronger posterior, ie: squats, deadlifts.

Recommended Reading:

Deadlifts from a Dead Stop – CrossFit Oakland

Grok Didn’t Take Supplements So Why Should I? – Mark’s Daily Apple

 

Jess and Chris putting those jerk boxes to good use. Hehe...

Team CFSD:

AMRAP 15mins
9 Deadlifts 155/100
12 Hand Release Push Ups
15 Box Jumps 24/20

 

 

 

 

 

Christie and the noon'ers moving some weight.

ELEMENTS:

 10 Mins Handstand work

3×5 Bench Press

3×5 Squat (add 5#)

3x Max L-Sit

 

 

 

 

A few more CFSD pics:

The result of hard work....

In a mad dash to get to the gym, Kat sorta messed up on something...

"Kettlebell swings again?! No, I'm not doing that! What is it with you and kettlebells?!" - Petra

 

 

 

 

 

 

 

Steve about to attack me...

Chad and the construction guy. Best friends forever!

"Running, again? We ran yesterday! Why are we always running? I'm not doing that..." - Kate

 

 

 

 

 

 

 

 

 

 

 

 

 

6 Comments

Wednesday / Febraury 8, 2012

ANNOUNCEMENTS:

CrossFit Games Open kick off February 22nd! Don’t forget to register for the open! Search for “CrossFit San Diego CFSD” to register for our gym! 2012 Reebok CrossFit Games Site

Kate giving a high five to the ground.

MAIN CLASS:

Rest or Make Up day

Mobility:
15+ mins

Strength/Assis/Skill: OFF

Metcon:
For Time:
*50 – 21 – *50 – 15 – *50 – 9 – *50
KB Swing 1.5/1pd
Burpees
*50 Double Unders

Compare results to 1/16/2012

 

 

Trainee Notes:

  • REST!! Or make up a strength portion you missed. Or come on in and do today’s WOD.
  • Compare today’s results to the same metcon you did on Jan. 16th. Did you manage to match or beat your previous time?
  • Seriously…REST! A little R&R during the week does a body good ;-)

Recommended Reading:

Paleo is EXPENSIVE!!! – Robb Wolf

17 Ways to Improve Your Sleep – Mark’s Daily Apple

 

Paul, Kevin, and Rob in between squats.

Team CFSD:

10-20-30-40-50-40-30-20-10 Double unders

These must be unbroken!  If you miss during a round you must start that round over!  You also must pause after each round!

 

 

 

 

 

6am gang getting to know "Goblet Cindy".

ELEMENTS:

 Ring Support 3x max hold (up to 30 secs)

For Time

4 Rounds

Row 300m

20  Burpees

 

 

6pm class working on those deadlifts.

SDPD:

Strength:
Deadlift: 3 x 5

Skill:
Power Clean

Metcon:
For Time:
3 Rounds
21 Wallball Shots
15 Sit Ups
9 Dips

 

 

 

Kat and the ladies gearing up for a WOD.

WOMEN’S CLASS:

Strength:
Squat: 3 x 5
Romanian Deadlift: 3 x 5

Metcon:
For Time:
3 Rounds
5 CTB Pull Ups
10 KB Swings
15 Box Jumps

 

7 Comments

Tuesday / February 7, 2012

ANNOUNCEMENTS:

CrossFit Games Open kick off February 22nd! Don’t forget to register for the open! Search for “CrossFit San Diego CFSD” to register for our gym! 2012 Reebok CrossFit Games Site

*Anyone else see this commercial played during the Super Bowl?! The sport of fitness has arrived!

Danny putting the new jerk box placement to good use.

MAIN CLASS:

Strength:
Press 3 x 5 (add 2-5lbs)

Metcon:
For Time:
3 Rounds
5 Deadlifts 135/95
4 Hang Power Cleans
3 Push Jerks
100m sprint
Rest 2 mins
Repeat 3 Cycles

Assistance (Optional):
Dips or Push ups: 3 x Max

 

 

Trainee Notes:

  • Strength: Your on week 4 of your press progression. Add no more than 5lbs to the weight you used last week. If you feel you may fail, consider doing even smaller increments. If you failed last weeks weight, re-attempt it or drop down approx. 10%.
  • Metcon: Try and maintain a double overhand grip and practice using your hook grip.
  • Assistance: If time allows, attempt the assistance work. Standard dips or push ups are great accessory work for your presses.

Recommended Reading:

How To Win Friends And Influence Paleo – Whole 9 Life

8 things a new, and veteran, CrossFitter should know – Practice CrossFit

 

Higgy, Bill, and the 430 crew working the squats.

Team CFSD:

 8 x 30 second sprint on the rower, keep even watts! rest 45 seconds between efforts.

Then 5 rounds for time

10 pullups

10 KBS 2/1.5

10 OHS 115/85 NO RACKS!

5-10-15 yard shuttle between each round.

 

The 6am and SDPD crews hitting the weights.

ELEMENTS:

Skill: Hip Extension/GHD Sit-Up

Deadlift – work up to decent 1×5 (sub-maximal load, record weight as new baseline)

3 Rounds (not for time)

12 Hip Extension

Rest 30 secs

Max L-Sit hold

Rest 30 secs

4 Comments

Monday / February 6, 2012

ANNOUNCEMENTS:

**Unfortunately, we’re no longer able to use the parking lot across the gym. Please do not park there as your car may be subject to being towed. We apologize for the inconvenience.**

CrossFit Games Open kick off February 22nd! Don’t forget to register for the open! Search for “CrossFit San Diego CFSD” to register for our gym! 2012 Reebok CrossFit Games Site

Julie doing assistance work. Are you hitting up the GHRs? They compliment the squat, deadlift, and derriere rather nicely.

MAIN CLASS:

Strength:
Back Squat 3×5 (add 5-10lbs)

Metcon:
AMRAP 10mins
“Goblet Cindy”
3 Strict Pull Ups
6 Push Up & Dip Pass Throughs
9 Goblet Squats 1.5/1pd
*Rest 2 mins
In 4 mins complete:
400m run
Max Double Unders in time left

Assistance (Optional):
Pull Ups/Chins/Negs: 3 x Max
Glute Ham Raises: 3 x 10

 

 

*Erica demonstrates a “Push up & dip pass through”.

Trainee Notes:

  • Strength: You’re on week 4 of your strength progression! Add no more than 10lbs to the weight you used last week. If it is starting to feel heavy, make smaller jumps. Any increase in weight, no matter how small, is still progress! If you failed last week’s weight, re-attempt that same weight or bump down approx. 10%.
  • Metcon: Rx’d is strict pull ups/chins/mixed, etc. If you must scale, kipping is acceptable. For the push up and dip pass throughs, pausing in the middle with your feet is acceptable. One push up and one dip pass through = 1 rep.
  • Assistance: If you can do 10+ strict pull ups/chins or 20+ sec negatives, consider adding external weight.

Recommended Reading:

Register for the 2012 Reebok CrossFit Games Open!

Tips for the Low Bar Back Squat – Mark Rippetoe

Tips for the High Bar Back Squat – California Strength

 

Always good times at Saturday's team training!

Team CFSD:

4 x 400 meter run rest 2 minutes between efforts
Rest 5 minutes
Then for max reps…
Thrusters 95/65
rest 1 minutes
Max pull ups
rest 2 minutes
Max push ups
Rest 2 minutes
Max row for meters
Spend 2 minutes at each station

 

Evan takes a break during his 70's Big linear progression.

ELEMENTS:

10 mins Handstand work
Squat 3×5 (add 5-10#’s)
AMRAP in 10 mins
5 Broad Jumps
10 Push-Ups
15 Ring Rows

 

 

 

 

 

 

Kat and the SDPD crew prepping for a WOD.

SDPD:

Press 3×5
Push Press 10 reps
As Heavy As Possible
Then..
Amrap 10mins
10 Push Ups
15 Ball Slams
30 Jump Rope

7 Comments

Friday / February 3, 2012

ANNOUNCEMENTS: Free Saturday WOD at 9am! Bring family and friends! Team training begins at 10am!

^^Hmm…which one are you?!

 

Enjoy a little rest and relaxation during the weekend. It'll still be waiting when you get back...

MAIN CLASSStrength/Assis/Skill: OFF

Metcon:
“The Hot Gates”
For Time:
400m Run
20 Cleans 155/100
20 Pull Ups
500m Row
15 Cleans
15 Over the Bar Burpees
500m Row
10 Cleans
10 Burpee Pull Ups
400m Run:

 

Trainee Notes:

  • You may power clean or squat clean.
  • Use your barbell and jump over the bar and face it for the “over the bar burpees”.
  • Enjoy your weekend! You all worked hard! REST! Next week it only get’s heavier.

Recommended Reading:

 Mikko Salo and Dan Bailey Training Day – All Things Gym

W.O.D. Drunk – Freddy Camacho (CrossFit One World)

 

Aush chillin' during the noon class...

Team CFSD:

Establish 1RM Weight Pull Up

Then…

For Time:
1000m Row
5 Rounds
10 Pull Ups
10 GHD Sit Ups

Finish with 100 Double Unders

 

...Aush chillin' during the 6pm class...

ELEMENTS:

 Skill: Burgener Warm-Up w/PVC then empty bar

Then

3 Rounds

400m Run

21 KB Swings

12 Push-Ups

15 Abmat Situps

 

 

Aush chillin' during team training... hehe...

SDPD:

Deadlift: 3 x 5
Weighted Step Ups: 3 x 5

Then…

For Time:
3 Rounds
10 OHS (Bar or PVC only)
200m Run
Rest 5 mins.
Plank Holds: 5 x 30secs

9 Comments

Thursday / February 2, 2012

If paper beats rock, rock beats scissors, and scissors beats paper, what beats all 3 at the same time? Answer: Paul Hilton.  Congrats to Paul for putting 200lbs overhead for the first time! Awesome!

"A true champion works hard and never loses sight of her dreams." - Dot Richardson, US Olympian

MAIN CLASS:

Strength:
Deadlift 1 x 5 (add 10+lbs)

Metcon:
For Time:
20 Deadlifts 185/120
20 Box Jumps 24/20
20 K2E
Rest 2 mins
Repeat 4 Cycles

Assistance (Optional):
Pull Ups/Chins/Negs: 3 x Max
Back Extensions: 3 x 10

Trainee Notes:

  • Strength: You’re on week 3 of your deadlift progression. You may have added upwards of 30+lbs to your 5RM! Today add an additional 10+lbs to the weight that you used last week. Go by how you feel! If you think 10lbs may cause you to fail, do a smaller jump. If you failed last week’s weight, re-attempt it or bump down 10%.
  • Assistance: If time allows, consider doing the assistance work. If you can do 10+ pull ups/chins or 20 sec+ negatives, add external weight.

Recommended Reading:

A New, Rather Long Analysis of the Deadlift – Mark Rippetoe

Deadlift Stud, Squatting Dud – Boris Bachmann (Squat Rx)

Don’t Be “That Guy” (or Gal)… – Amy Kubal (Robb Wolf)

**Do you have any articles you feel your fellow CFSD’ers would love to read? Send them to sal@www.crossfitsandiego.com

 

"Whatever you are, be a good one" - Abe Lincoln

Team CFSD:

 Strung out Elizabeth!
21 Squat cleans 135/95
21 Dips
run 200
15 Squat Cleans
15 dips
run 200
9 Squat Cleans
9 Dips
Run 200

 

 

 

 

 

"The rewards for those who persevere far exceed the pain that precedes the victory." - Karen Bliss Livingston, elite road racer

ELEMENTS:

3×5 Back Squat
3×5 Bench
3x Max L-Sit
Then for time:
5 Rounds
5 Burpees
10 KTE
15 Squats

 

5 Comments

Wednesday / February 1, 2012

ANNOUNCEMENTS: Registration for the 2012 CrossFit Games Sectionals open today! We hope to have everyone sign up and participate! Sectionals officially kick off February 22nd!

^^It’s funny cause it’s true!!

Greg and Fumi's baby shower WOD! They're expecting their bundle of joy between now and March! Congrats you two...or three!

MAIN CLASS:

Rest or Make Up Day

Mobility:
15+ mins

Strength/Assis/Skill: OFF

Metcon:
“Death by 10 meters”
Each minute
complete one more trip
across the cones
until you cannot continue
within the minute.

Trainee Notes:

  • REST! Or make up a strength portion you missed. Or swing by and do today’s WOD!
  • Keep up the good work, CFSD’ers! Be patient and consistent with the strength portion.
  • We hope you’re enjoying the metcons! *hint hint* you’ll start seeing some previous metcons pop up again within the next week or so in order to measure progress.
  • Speaking of measuring progress, you are recording your results down, right??

Recommended Reading:

Logging Progress – 70′s Big

8 Signs You Are Overtraining – Mark’s Daily Apple

Rest: The Definitive Answer – Dan John

 

Coach Kat and the 6pm crew throwing down!

Team CFSD:

7 x 100m sprints
rest 30 seconds
between efforts

Rest 5 mins.

For Time:
10 Muscle Ups/ 7 for females
20 KB Swings 1.5/1pd
40 Hand Release Push Ups
80 Air Squats
160 Double Unders

All out sprint! 100% effort!

 

Coach Chad and the 430 gang mob'ing and chillin' before class.

ELEMENTS:

 Foam Roll/Mobilize 15 mins
4 Rounds
Run 400m
Row 500m

 

 

 

 

 

Coach Aush leading the Saturday class through a warm up.

SDPD:

Strength:
Back Squat 3×5
Ring Rows: 3×5

Then…

For Time:
3 Rounds
10 Hand Release Push Ups
20 Goblet Squats
30 Calories Row

4 Comments