Crossfit San Diego

Wednesday / February 22, 2012

ANNOUNCEMENTS:

LET THE 2012 CROSSFIT GAMES OPEN BEGIN!

And may the odds be ever in your favor! The Team CFSD roster has grown significantly over the last few days. We’re excited to see all of you put your fitness to the test! From Feb. 22nd – Mar. 25th, one competition workout each week will be posted. You’ll have until the following Sunday at 5pm to submit your score.

As it stands now, every Saturday at 10pm (after the free 9am class), we will host that week’s workout. We will be inviting other affiliates to join us at that time. We encourage you to invite your family and friends to join us as well. If you’re unable to make it on Saturday, you may do the workout anytime before the deadline.

There is no limit to how many times you can preform the workout, your score is official once you formally submit it. However, you must coordinate with a CFSD trainer for a convenient time for your performance/score to be verified, if you cannot make it on Saturday. If you are out of town at some point during the Open, you must be judged by someone who is CrossFit Level 1 certified. You may then submit your score to Team CFSD.

It’s still not too late to register for the Open! You have until Feb. 26. It will be a great experience and your efforts will only help the gym in ranking.

Sign up ASAP and search for “CrossFit San Diego”:   2012 Reebok CrossFit Games Site

Open WOD 1 will be held this Saturday at 10am at CFSD. Open WOD 2 will be held at CrossFit USD on March 3rd (Subject to change). We encourage all of you to be there!

 

MAIN CLASS:

Rest or Make Up Day

Mobility: 10+ mins

Strength/Assis: OFF

Skill:
Snatch technique

Metcon:
3 Rounds:
125m + 250m + 500m row

 

Trainee Notes:

• REST! Or make up a strength portion you missed. Or swing by and do today’s WOD.
• Skill: Spend sometime working on your snatch technique (trainer’s discretion). PVC to barbell only.
• Metcon: After each interval, rest the same duration it took you to row the last interval. For example, if you rowed 125m in 20secs, rest 20 secs, rowed 250m in 55 secs, rest 55 secs, etc…

Recommended Reading:

Sleep! More important than… – Robb Wolf

Rest! – LAX CrossFit

Meat & Potatoes: Back on the Menu – Matt Lentzner (Robb Wolf)

 

Team CFSD:

For Time:
Run 1000
Row 250
Run 800
Row 250
Run 400
Row 250
Run 200
Row 250

 

 

 

ELEMENTS:

Hang Power Snatch 10×2 (Technique WORK!  Keep it light, empty bar is fine)

4x 750m Row, Rest 3-5 minutes between intervals.

 

 

 

 

 

SDPD:

 Squat 5×3
Weighted Step ups 3×5 each leg

For time:
5 Wall Balls
30 DB SDHP 1.5/1pood
10 Wall Balls
20 KTE
15 Wall Balls
10 Push-ups

 

WOMAN’S CLASS:

 Deadlift 5×3
Negative Pull-ups 3×5

10 Min Amrap
10 Pistols
10 Burpees
30 Double Unders

 

 

 

CFSD Community:

 

 

2 Comments

Tuesday / February 21, 2012

ANNOUNCEMENTS:

THE 2012 CROSSFIT GAMES OPEN BEGINS TOMORROW!  Our team roster is growing and is looking good, but we still need you! If you haven’t signed up yet, you are really, really, really pushing it close! Once the first competition WOD appears, registration closes! Sign up before it’s too late! Are you a little nervous of competition? Competition can be a great for helping you set specific goals. It helps put your training perspective. The excitement, camaraderie, and competition is a great feeling. It feels even better knowing in a small, but tangible way, you efforts can increase our chances of advancing a team into the Regionals and possibly the Games!

Sign up ASAP and search for “CrossFit San Diego”:   2012 Reebok CrossFit Games Site

DON’T FORGET TO SIGN INTO YOUR CLASS. Make sure you all are signing into your respective classes. If the card reader isn’t up, notify a trainer so we can sign you in. Open gym’ers this means you too!

MAIN CLASS:

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

Metcon:
AMRAP 12mins
12 Overhead Walking Lunges 45/25
10 Box Jumps 24/20
8 Pull Ups
100m Sprint

Assistance (Optional):
Press: 3×10 at 50-55% of 1RM
Dips or Push Ups: 3 x Max

 

Trainee Notes:

• Strength: Week 6 for your strength progression. Add no more than 5lbs to your press. If the weight is becoming very challenging at this point, smaller increments are the way to go. If you failed last week’s weight, re-attempt it or drop down approx. 10%.
• Metcon: General standards apply to all the movements. Enjoy!
• Assistance: If time allows, give the assistance work a try. No more then 55% of your 1RM press.

Trainer Comments:

• Just to clarify on set and rep schemes: “3×5″ – 1st number is the amount of sets, 2nd number is the amount of reps. If you see something like a “3×5″ it also means the same weight will be used for all 3 sets. If you see a “5-5-5″, then that means you may increase weight for each set.
• Always double check the weight on the bar! An accidental over load may mean the difference between a completed or failed set.

Recommended Reading:

Putting Objects Overhead – Lift Big. Eat Big.

Putting Weight Overhead is the New Black – Jane Rheinhardt

Nomnomnom…Carb Refeed Day! – Randy Hill

 

Team CFSD:

2011 CrossFit Open Sectionals WOD #1
AMRAP 10mins
15 power snatch 75/55
30 double unders

 

 

 

 

 

ELEMENTS:

5×3 Hang Power Clean (concentrate on technique)

THEN

4 Rounds for time

15 push-ups

30 ABMAT sit-ups

15 Goblet Squats (1.5/1)

Rest 1.5 mins between rounds

 

 

CFSD Community:

10 Comments

Monday / February 20, 2012

ANNOUNCEMENTS:

T-MINUS 2 DAYS UNTIL THE 2012 CROSSFIT GAMES OPEN!  We now have 2 dozen of you on Team CFSD! You guys are freakin’ awesome! We’d love to have all of you jump on. Spread the word. We’re looking for a few good CFSD’ers, and that’s you! Are you worried you won’t preform well? Having doubts cause you think you might have to scale certain movements? It’s OK! You can scale! The point system may be different at that point, but ya know what? It’s still points! Points that go to you and to our gym.

Every one of you can contribute! Every rep, score, weight, etc. will help determine our placing within the socal region. Last year’s open was fun and intense! The energy and camaraderie in the gym was amazing.  This upcoming open will be just as fun. We hope you all consider and sign up ASAP!

Hop onto the games site and search for “CrossFit San Diego”:   2012 Reebok CrossFit Games Site

DON’T FORGET TO SIGN INTO YOUR CLASS. Make sure you all are signing into your respective classes. If the card reader isn’t up, notify a trainer so we can sign you in. Open gym’ers this means you too!

 

MAIN CLASS:

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

Metcon:
For Time:
3 Rounds
8 Power Cleans 135/95
10 Over The Bar Burpees

Assistance (Optional):
Back Squat: 3×10 at 50-55% of 1RM
Pull Ups/Chins/Negs: 3 x Max

 

Trainee Notes:

• Strength: Week 6! Pretty cool, huh? You can only imagine where your 1RMs stand at this point. Add no more than 10lbs to your current weight. If it is starting to be very challenging, smaller increments is probably the way to go. If you failed last week’s weight, re-attempt it or drop down approx. 10%.
• Metcon: Make sure you’re facing the barbell on those burpees.
• Assistance: If time allows, give the assistance work a shot. Only use 50-55% of your current 1RM. It’s not intended to be heavy. If you’re doing more than 10+ strict pull ups/chins, grab that dip belt and start adding weight. Aim for a rep scheme between 5-10. If you’re doing negatives in the 20+sec range, start adding external weight as well.

Recommended Reading:

Barbell Training is Big Medicine – Jonathon Sullivan, MD PhD (Starting Strength)

The Squat and Depth – CrossFit Oakland

I’m Not Really Running, I’m Not Really Running… – NY Times

Team CFSD:

For time:
50 toes to bar
40 push ups
30 box jumps
20 sdhp 95/65
10 ohs 95/65

 

 

 

 

ELEMENTS:

Squat 3×5 (add 5-10 lbs)
Tabata This
8 Rounds Tabata (20 secs work/10 secs rest) of
Squats
Push-Ups
Sit-Ups

 

 

 

 

SDPD:

5×3 Push Press
3×5 Dips

Skill: Power Cleans

For Time:
1000 meter Row
rest 2mins
50 abmat situps

 

 

WOMAN’S CLASS:

5×3 Squats
3×3 weighted walking lunges

For Time:
30 Wall Balls
30 Pull Ups
30 Double Unders or 160 Singles

 

 

 

 

CFSD Community… Last Saturday’s Team Training:

 

 

5 Comments

Friday / February 17, 2012

ANNOUNCEMENTS:

IT’S OFFICIAL! CONGRATULATIONS, AUSH! Aush officially sealed the deal this past Wednesday as the new owner of CrossFit San Diego! Stay tuned for further details!

THIS SATURDAY! Free workout begins at 9am. Bring family and friends and get ready for a workout! Team training begins at 10am.

SIGN UP FOR THE CROSSFIT GAMES OPEN!! (Especially you, Petra! hehe) We are now 5 days and counting to the CrossFit Games Open! The first competition WOD will appear next Wednesday. For all of you who are having doubts about your performance and perhaps not being able to do the WODs rx’d…don’t worry! You can scale. This is going to be an all out effort, but we’ll need your help to do it! Anyone can compete and we want you to represent us! Sign up ASAP before it’s too late!

Hop onto the games site and Search for “CrossFit San Diego”:  2012 Reebok CrossFit Games Site

MAIN CLASS:

Strength/Assis/Skill: OFF

Metcon:
“Air Force”
For Time:
20 Thrusters at 95/65
20 Hang Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats
*At the end of every min.
do 4 burpees*

 

Trainee Notes:

• No strength or assistance work today. But, if you missed a strength portion this week, feel free to make it up.
• Metcon: At the end of every minute do 4 burpees.
• Great job this week, everyone! Some of your strength numbers are beginning to creep up behind your current 1RMs. Not bad at all. Enjoy some R&R this week. Make sure you’re giving your nutrition and recovery equal care as you are with your training.

Recommended Reading:

Intimidated by CrossFit Women? That’s a Good Thing. – CrossFit Charlottesville

Getting Girls to Train Part 3 – 70′s Big

How to Gain Weight and Build Muscle – Mark’s Daily Apple

 

Team CFSD:

For Time:
21 – 15 – 9
Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)
Kettlebell Swings (53, 35)

 

 

 

ELEMENTS:

 Snatch work for 20 mins

Clean work for 20 mins

Jerk work for 10 mins

Trainers discretion on pace and content of class, just ensure you drill the oly lifts.

OPTIONAL CONDITIONING

Row 1k for time, GO ALL OUT!

 

SDPD:

Press 3×5
Plank holds 5xmax hold
Then…
For Time:
3 rounds
15 K2E
20 walking or stationary lunges
250 meter row

 

 

 

 

CFSD Community:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

12 Comments

Thursday / February 16, 2012

ANNOUNCEMENTS:

SIGN UP FOR THE CROSSFIT GAMES OPEN!!

We’re 6 days away from the start of the 2012 CrossFit Games Open. Five weeks of competition with one WOD per week. It’s open to everyone! This is the first step toward the regionals and eventually the games. If you haven’t signed up yet, you should! Having doubts? You think your results may actually hurt us? It wont! You think you may not be able to do some WODs rx’d? That’s OK! You can scale.

Every time, rep, score will count towards our gym and will determine where we stand within the socal region. Everyone of you can contribute to our advancement. But, we need you to first sign up! Do it ASAP! You may not have another opportunity once the Open begins. It’s a gym, team, CFSD community effort! We’d love to have all of you help out!

Hop onto the games site and Search for “CrossFit San Diego”:  2012 Reebok CrossFit Games Site

 

MAIN CLASS:

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

Metcon:
Amrap 10mins
7 KB Swings 1.5/1pd
8 Ball Slams 20/15
9 T2B
*Compare results to 01/24/12

Assistance (Optional):
Bent Rows: 3 x 10 (AHAP)
Glute Ham Raises: 3 x 10

 

Trainee Notes:

• Strength: You’re on week 5 on the deadlifts. Add 10(+/-)lbs.  If the weight is feeling too light. You may make bolder jumps. It’s your call. However, if you failed last weeks weight, re-attempt it or drop down approx. 10%.
• Metcon: Compare results to Jan. 24th. Did you manage to match or beat your previous results?
• Assistance: If time allows, perform the assistance work. Bent rows, choose a heavy DB or KB. AHAP- As Heavy As Possible. If you’re able to do 10 GHRs with ease, consider adding light external weight. *If you are doing assistance work, annotate it on the board. We’d like to see who’s doing what.

Recommended Reading:

CrossFit And The Older Generation – CrossFit One World

Deadlifts Aren’t Just For Powerlifters – Bill Starr (Starting Strength)

Carb Addiction: Cake Is The New Crack – Kevin Cann (Robb Wolf)

 

Team CFSD:

For Time:
20 yard overhead walking lunge (115/85)
25 Box Jumps (24/20)
20 Yard overhead walking lunge (115/85)
50 Hand release push ups

 

 

 

 

ELEMENTS:

Burgener Warm-Up

Drill Snatch from mid-shin

Deadlift 1×5 (add 5-10#)

 3×5 Pull-Ups (strict only, can be negatives or weighted)

4x400m

Rest 2 mins between each 400m Sprint

 

 CFSD Community:

 

 

 

 

 

 

3 Comments

Wednesday / February 15, 2012

ANNOUNCEMENTS:

The CrossFit Games Sectionals start in 7 days! We encourage all of you to sign up! Also, for you competitors (You know who you are! You’ve been training really, really hard these last few months), what are you waiting for?!  2012 Reebok CrossFit Games Site

MAIN CLASS:

Rest or Make Up Day
Mobility:
15+ mins

Strength/Assis/Skill: OFF

Metcon:
Your Choice!

For Time:
2k Row

or…

For Time:
400 Double Unders

 

Trainee Notes:

• REST! Or make up a strength portion you missed. Or feel free to swing by and do today’s WOD.
• Glad to see more of you opting to do the assistance work. It’ll only benefit you in the long run.
• Rest! Haha! A little break in between the week is a good thing. If you do swing by, do some mobility, hang out, or do today’s WODs. If you opt to do something else. Just remember you have more lifting tomorrow and if you remember what always comes on Friday, maybe a fun little chipper…

Recommend Reading:

The Role Of Active Rest in Training -  Lift Big. Eat Big.

Do Personal Records Have Expiration Dates? – CrossFit Oakland

17 Reasons You’re Not Losing Weight – Mark’s Daily Apple

 

Team CFSD:

AMRAP 10mins
10 Push Jerks (135, 95)
20 Pull Ups
30 Double Unders

 

 

 

 

 

ELEMENTS:

 Skill: Double Unders, take 10 mins to work on

Skill II: Burgener Warm-Up w/PVC

WOD:

“Jackie”

For Time:

1000m Row

50 Thrusters (empty bar or PVC)

30 Pull-Ups or Jumping Pull-Ups

 

SDPD:

 Deadlift: 3×5
Then…
For Time:
3 Rounds
10 Goblet Squats
10 Pull Ups
10 Burpees

 

 

 

 

WOMAN’S CLASS:

Squat: 3×5
Then…
3 Rounds
10 OHS
10 TTR
10 KB Swings

2 Comments

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

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: You’re 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

 

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

 

 

 

 

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:

 

1 Comment

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!

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)

 

Team CFSD:

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

 

 

 

 

 

ELEMENTS:

Squat 3×5 (add 10)

Handstand Push-Up 3×5

For Time

100 Wall Ball

25 Burpees

 

 

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

 

 

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

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)

 

Team CFSD:

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

 

 

 

 

 

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

 

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

 

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

 

Team CFSD:

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

 

 

 

 

 

ELEMENTS:

 10 Mins Handstand work

3×5 Bench Press

3×5 Squat (add 5#)

3x Max L-Sit

 

 

 

 

A few more CFSD pics:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6 Comments