ANNOUNCEMENTS

SPEEDY RECOVERY AFTER YOUR SURGERY TODAY COACH JASON!!  REST UP!

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).

So as of now 90% of everyone signed up is female.  What’s up fellas…??

PHOTO Competition The competition closes 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…Here is Bill’s ode to all of his fellow entrants in the photo competition:

WESTSIDE 4 ATHLETES SEMINAR New DATES 8th and 9th of September…Cost is $300, reserve your spot now.  If you have trouble with the lifts, find you have biomechanical imbalances, or simply want to be the best you can, you OWE it to yourself to do this seminar!  It is for EVERYONE, but I stress ANYONE who thinks they may one day want to compete in CF competitions should be signing up NOW!

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 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!

RECOMMENDED READING 6 Mistakes I made so you don’t have to -Yes same link as yesterday…Yes read it again or for the first time!

TODAY’S WODS

For some of us the way we get our fuel is broken. The Whole Life Challenge is a great way to take steps to fix IT! Sign Up. Yes this photo is from yesterday at a gas station in Mission Valley…it was tough to watch.

Level I

Pull-Ups 3×3 Neg or Strict or Weighted

4×30 secs Ring Support Rest 45 secs between attempts

Deadlift Find 1RM

Assistance:

3×8 Glute Bridges
3×8 Good Mornings
3×7 Muscle Snatch (Empty bar or PVC)

Brighten your day with a smile from Jane! Only available at CFSD.

Level II

Drill Snatch and Snatch Skill Xfer Exercises with PVC/Empty Bar

Work up to Heavy Single Muscle Snatch
Work up to Heavy Single Snatch Balance
Find 1RM Snatch – SHOOT FOR PR’S TODAY!!! NO FEAR!

Strong women rock!

Level III

Clean 3 x 5 @ 70%
Clean Pull 4 x 5 @85% of 1RM
Front Squat 3 x 5 @ 75%

Pick Your Favorite Girl!