ANNOUNCEMENTS

Westside 4 Athletes Seminar - This Seminar is getting close!  Remember Aug 18th and 19th. If you still need more information or wish to register contact aush@crossfitsandiego.com Cost $300 for the two-day seminar with Coach Scarpulla and Team.  Take advantage of this!!

Whole Life Challenge – REGISTRATION OPENS AUGUST 15th!!

So I’ve talked with a few of you about the Whole Life Challenge.  Let’s talk about a few of the common things I’ve heard and allow me to give my opinion on why everyone should be doing this.

1) It’s too intense/hard, I can’t handle this right now I’m too busy.

This has been a common feeling I’ve heard from some of you.  To me this is primal, this comes down to the choices you make in life.  Your life is succeeding or failing based on everyday choices and it’s compounding like interest.  You’ll never reach the destination procrastinating and never starting the journey.  There are many ways to skin a cat, but this is the one on a silver platter in front of you now.

2) I don’t need this, I know what I’m doing already, why would I pay to do something I already do?

So this is the person who has already arrived, to me the epitome of that in our community is Kat.  So why would Kat do this challenge?  She’s our resident nutritionist and obviously by her performance and looks she walks the walk already no doubt.  Well, this challenge isn’t just about finding out who is eating right and working out 6 days/week and who is eating double stuff oreos every night and missing class for 2 weeks at a time.  This is about our community, solidarity.  And this is about you coming alongside everyone else to help us all along.  This is a community thing and that means something more than just a Paleo challenge with some workouts.  This is an opportunity for CFSD to raise its game on a very real level.

3) $45, too much

Yeah, now we’re getting somewhere.  I of course couldn’t tell anyone where or how to spend their money.  That’s what my mom would call “nunya”…as in Nunya business!  But…I know how much Starbucks cost, I know how many days you’d have to skip to save up $45 for this.  I know how much it is to go out on the weekend.  I know times are tough.  I can’t remember who told me this or I’d give them credit but in essence he said, “If you want to know what you love, look at what you spend your money on.”  That’s not a perfect rule of thumb, but there’s a lot of wisdom there in my opinion.

So consider the Whole Life Challenge, invite your friends and family, especially those that need to kick start their health and fitness.  This is a perfect opportunity to invite them to something that’s going to automatically help them be accountable.  I believe 8 weeks of this can literally change someone’s life.  I immediately thought of one person in particular who I’d love to see do this challenge with me.  The great part is even though he lives in Seattle, I’m still able to invite him to it AND can help him stay accountable through the Whole Life website where I can actually SEE if he’s keeping up with it even from San Diego.

I hope that didn’t sound like preaching, I really think this will be good for the gym or we wouldn’t be doing it, I hope many of you will make this a whole CFSD thang and join, and not let it be just 15 of us doing this as a minority group in the gym.

PHOTO Competition So it officially began yesterday at 5pm.  Get your pics in NOW!  If you need to see the rules go to yesterday’s blog post ASAP.

 

TODAY’S WODS

Level I

Skill: 3×5 negative pull-ups -OR- 10 minutes Kipping pull-up practice

Spend 20 minutes either drilling and learning Snatch Balance or finding heavy Sn Balance for the day

3 Rounds for time

20 parallette facing jumps
20 parallette lateral jumps
bear crawl 1 round trip (down and back)

Post your times on the board or on the whiteboard app on the Website or pay a 50 burpee penalty.

Level II

Power Clean

3 @ 65%
4 @ 75%
3×4 @ 85%
5 @ 85%

Same conditioning WOD as Level I

Post your times on the board or on the whiteboard app on the Website or pay a 50 burpee penalty.

Level III

Snatch High Pull 5 x 3 @60%

Snatch balance 70%x5, 75%x5, 85%x3x2

Tall Snatch (shrug only) 6×3 @ 40%-50%

3 rounds for time
25 unbroken Double unders (no penalty but you must complete DU unbroken before moving on)
20 Unbroken Russian KBS (2/1.5)
15 Unbroken Pull ups
7 Unbroken Strict HSPU

Rest 2:30 between each round

If you break it is a 5 burpee penalty, you must complete burpees before you continue.

Only the double unders start over all other exercises start were you broke.

Post your times for each round on the board or on the whiteboard app on the Website or pay a 50 burpee penalty.

Gymnastics

3×5 Tempo Deck Squats

3×5 Tempo HeS RLL

60 seconds Tempo Arch-Ups

Finish 3×10 Hip Extensions