ANNOUNCEMENTS

Whole Life Challenge – REGISTRATION IS OPEN!!  Click on this link to register!  Remember to sign up and have any friends or family sign up under CrossFit San Diego (CFSD).

For friends and family without a gym or limited equipment, I will be writing and giving all of you a “Crush-it-at-Home” 2 month workout program.  The program will be specifically designed for beginners BUT challenging.  There will be 3 workouts per week + 3 active recovery activity days and mobility built in.  Just one way I can sweeten the deal and hopefully help you get more of the people you care about on the path to a healthier life.

AT THE BOTTOM OF THIS POST IS A WHOLE LIFE CHALLENGE TESTIMONIAL FOR THOSE ON THE FENCE.  FEEL FREE TO COPY AND E-MAIL IT TO FRIENDS/FAMILY AS WELL.

PHOTO Competition Submissions are rolling in, remember the competition closes next Thursday!  The sooner you get your photo up, the more likes you’ll get, don’t forget to look at the rules which were posted on the blog a couple of days ago!

It is NOT too late to submit a picture…I’m pretty sure a picture in a costume would play very well.

LEFT COAST INVITATIONAL Congrats to everyone who competed this weekend and THANK YOU to everyone who took time to come out to support!  It was hot and muggy, but we made it through the day!

CUBBIES We are constantly striving to improve CFSD, the next effort will be a small scale overhaul of the community cubbies.  Unfortunately right now those cubbies ARE NOT for permanent storage of your things.  Because there are 120 or so members and GROWING!  But only 16 community cubbies we all can’t have one, or even share it between 2 or 3 people, the numbers just don’t work.  Please be courteous and remove any items you may have been storing overnight ASAP.  This coming Friday (one week from today) we will REMOVE and BOX UP any items remaining on the cubby after the 6pm Friday night class.  We are open for suggestions on how to fashion an ORGANIZED and PRESENTABLE storage area.

ONLINE WHITEBOARD USE the online whiteboard function on the website.  This is a great way for us coach’s to get feedback on where the gym is at on a large scale and even individually so we can better program for YOU!

TODAY’S WODS

Level I

Skill: Pull-Ups 3×5 negative or practice kipping pull-ups

Squat 3×5 (add 5-10# from last session)

“Helen”

3 Rounds for time

Run 400m
21 KB Swings (1.5/1)
12 Pull-Ups -OR- Ring Rows

Finish: 50 Abmat Sit-Ups

 

Level II

Squat 8×4 @ 80%

AMRAP in 10 mins

30 secs of L-Sit (accumulate)
7 Strict Pull-Ups
7 HSPU (No shoes on blackboard)

 

Level III

Snatch 70% 3×5
Snatch Pull (85% of 1RM Snatch) 4 x 5
Back Squat 5 x 5 @ 75%

10 Minute AMRAP

50 Double Unders
4 Muscle ups

SDPD

SKILL: Push Jerk 10-15 min

Max HSPU in 2 mins.

For time:
Row 1500
50 Wall Balls

WOMEN

Skill: Clean pulls 5×3

3×3 Negative weighted Pull ups

AMRAP 10 min of:

10 Wall Balls
5 Shoot throughs

 

WHOLE LIFE CHALLENGE TESTIMONIAL (READ THIS!)

This experience changed my life, to a life that I wanted to live and one that I’m now proud of.

Before the challenge I felt confident, excited by the potential and extremely motivated to be taking control of my diet and without knowing it, my life. At the same time, I felt overwhelmed by the daunting task at hand; all of the planning, attention to detail and accountability.

During the challenge, big picture, I’d take it week by week; the planning of eating and workouts, all of the food shopping, the cooking, etc. But the heart of the challenge really lived at some moments, in the minute to minute; the struggle to not give in to behaviors and what was comfortable, to get past every craving and realize you’re really in control of all of these decisions. After a few times of holding myself accountable and not giving in as I had in the past, I started to really understand how easy it all really can be.

After the challenge I probably felt what most others did; empowered, mentally and physically stronger. I felt more connected and in control of my diet, my work, my emotions, my relationships with others. I was playing a better role in all of the important aspects of my life.

Physically I leaned out quite a bit, especially in my abdominals.I felt like I had more energy, my head seemed “clearer” (I’ve tried to explain this to other and this is the best I can do) and I slept like a rock every night.

I expected (and at the time was only focused on) all of the physical results. But I also gained a lot of confidence at the end of the challenge. This didn’t come from the change in my physical appearance but the control I had taken over my diet, which was an area I’d always struggled with and lost to. It also came from the improvement in my workouts and the way I was able to push myself more.

My best friend recently revealed to me that she had been inspired by the lifestyle change I had made. She began to mimic some of my behaviors: making exercise a priority, eating healthy, planning meals ahead, cutting back on alcohol and she has lost 20 pounds over the past 5 months.

Again, the WLC changed my life.  With my diet, I used to focus on calories and the not the quality of the calorie. I ate Lean Cuisines and filled up on Diet Cokes. I never considered ingredients; reading a food label past the nutrition facts panel was foreign to me (and I learned that sugar and soy are in almost EVERY processed food). I rarely gave consideration to the quality of the food, how it was grown, how it was prepared, etc. It opened my eyes, made me more aware and connected to everything I put in my mouth. When I go the to grocery store, my cart is now filled with whole, fresh foods, every time.

I now revel in the strength that my body has and continues to build instead of criticizing all of the parts I want to change. I now incorporate 20 minutes of stretching EVERY day and can’t imagine what life was like before. And I always keep a full water bottle at my desk.

Kelly P.