ANNOUNCEMENTS

Whole Life Challenge – REGISTRATION OPENS TOMORROW!!

So we’ve mentioned a few times that you can invite friends and family (even non-crossfitters) to join us in the Whole Life Challenge, and that they need not join CFSD (or any other Crossfit for that matter) if they don’t live in San Diego.  So to help you help your friends and family on the journey, we are creating a Whole Life Challenge exercise program for folks who don’t go to a Crossfit gym.  This will be a 6 day/week program with 3 days being workout days and 3 days being active recovery days.  The program will be written for 2 months (the duration of the challenge).

The program will be written for folks with limited to no equipment available to workout with.  It will just be a bonus if they happen to workout at some type of gym, because they’ll have some access to equipment then.  Of course if they are already on a workout program they can opt to stick with that too.

Remember, registration opens tomorrow, the challenge kicks off on Saturday Sept 15th @ 0900 (MARK YOUR CALENDARS, we’ll do the preliminaries and then we’re going to a TBD park for some games and BBQ, I’m thinking Ultimate Frisbee, but am open to suggestions)

PHOTO Competition We are not a boring gym, but I haven’t seen one picture yet??!  C’mon CFSD I know some of you can take a picture with the graffiti in the background and post it on Facebook for likes.  Remember winner(s) get entry to the Whole Life Challenge and their car handwashed by Aush!  Don’t let Slater walk away with this.

LEFT COAST INVITATIONAL Many CFSD’ers will be competing THIS WEEKEND at the invitational.  Put on your CFSD t-shirt and come out and Cheer them all on.  The competition is Sat and Sun from 8am-6pm both days.  You may not be able to hang all day, but come out when you can to support.  Check out this link for Heat Times and useful info like where to park!

Competitors:

Christie
Jes V
Danny
Ron
Miah
Melissa P
Brian
Ryan W

Good Luck everyone, HAVE FUN, DO WORK!

TODAY’S WODS

Level I

BB Complex with a light or empty loaded bar:

5 Hang Muscle Snatch
5 Shoulder Press
5 OHS

“Dirty Thirty”

30 Reps each of:

Box Jump (24″)
Jumping Pull-Up
KB Swing (1pd)
Walking Lunge (15 steps ea leg)
KTE
Push Press (45#)
Hip Extension
Wall Ball (20/10)
Burpees
Double Unders

 

Level II

3×5 HSPU

“Kicking it Old Skool”

Run 400m
50 Box Jumps (24/20)
40 KB Swings (1.5/1)
30 KTE
20 Pull-ups
10 Snatch (95/65)
5 Skin-The-Cat (bar or rings)
10 Thrusters (95/65)
20 Burpees
30 Push-Ups
40 Sit-Ups
50 Squats
Run 400m

 

Level III

1) Snatch Push Press x 2 + Overhead squat x 1 do this for 5 sets (two SPP then immediately into one OHS)

2) Cleans 5 x 3 @ 80% of 1RM rest 60 seconds between sets

3) Pendlay Rows 5 x 5

4 Rounds

Run 100 Meters
10 Ring Dips
10 Toes To Bar
10 Overhead Squats

Rest 1:20 between rounds

Keep track of your time for each round and write it on the board

Focus on doing each movement unbroken (not required but try)

 

SDPD

3×10 DB Press(AHAP)
3×10 RDLs

5 Rounds
1 Hang Power Snatch
10 OHS
20 Alternating Tire slams
25 Ab-mat Sit-ups

 

WOMEN

5×10 Push Press @ 75% 1 RM

5×2 Negative Body Weight Pull-ups
(holding 15 secs @ the top)

10 Front Squats @ 90% of 1 RM Hang Power Clean
250 Meter Row
10 Over the Box Jumps 20″
10 Burpee Pull-ups
10 Over the Box Jumps
250 Meter Row
10 Fronts Squats