Hey everyone! So Godaddy is having some nationwide issues with sites hosted by them of which crossfitsandiego.com is one of. They are aware of the issue and are working to fix on their end. In the meantime here is today’s Post!! (Sans all the youtube videos I searched hours and hours to bring to you…all of which is now in vain… Curse you interweb gremlinz! ***************************** CF Games!! They started a few days ago, but the bulk of the competition begins today! You can stream the Games live if you have Cable on ESPN3. TODAY’S WODs Level I “DB Bear Complex EMOM” EMOM for 20 mins complete: 1) 3 DB Deadlifts 2) 3 DB Hang Power Cleans 3) 3 DB Thrusters *If 3 reps of each is too easy, you may increase weight OR increase reps to 4, 5, or even 6 reps of each exercise… Level II “Bear Complex” 5 Rounds, each round consists of completing the following cycle of exercises 7 times through without putting the weights down on the ground at any time during the 7 cycles. You may rest as necessary between rounds, add weight if technique/capacity allows on subsequent rounds. Hang Power Clean Front Squat Push Press Back Squat Push Press *You may combine the Front Squat + Push Press into a thruster/You may combine Back Squat + Push Press into a behind the neck thruster. BW & KB Mobility: -5min Head to Toe -10min tissue surrounding elbow + tricep MCR/Core: 5-10min planche practice WOD: Enter your weekend with a clear conscience 23min amrap -500m row -15 Step Ups -10 Shoot-throughs -5 Ring Dips TEAM CFSD Active recovery/Mobilize 20-30 mins
HAPPY BIRTHDAY, CHARLI!! Making all kinds of gains and tearing it up with the Women’s Crew. We hope all your birthday wishes come true! Can anyone guess how young she just turned? WOMEN’S CLASS: “Happy Birthday Charli!!” 10 Min Mobility Buy-in:28 CAL Row 28 Power Cleans 28 Pistols 28 Burpee Pull-ups 28 GHD Sit-ups 28 Ring Dips 28 DB Push Press 28 CAL Row
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|Name||CrossFit San Diego|
|Address||1401 E Street|
San Diego, CA 92101
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Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy …
Couple of updates for everyone: Starting Monday, November 3rd, the 3:30 PM CrossFit Kids and the 4:30 PM CrossFit Adult classes will be put on hold until February. We do this to train the Girls and Boys Bainbridge Island Rowing team for their upcoming season. Over the last two years they have made it to Nationals and we are excited to train another crew of crewers! We look forward to seeing you all at the regular 5:30 and 6:30 PM classes. If you have any questions, please feel free to reach out and ask. Thank you, Sal
Friday: WarmUp Run 600m 1 Lap SpiderMan 3 Rounds (barbell) 6 FrontSquat 6 HPClean 6 Press WarmUp for PowerClean+PushPress **Mobility: couch, bandy ham 1 min each side 5 Sets 6 PowerClean+PushPress TnG 9 TTB AFAP Run 400m Rest :90 Cool Couch Roll $$ 3X20 GHD
20141023 Ok so I had to jump on the TBT ban wagon ;-)! About a year ago these shenanigans were happening under our roof! Lol! Love our Fearghal Family (whether they are near or far). Finishing up our deload week! Hope you are all feeling refreshed! I know a few of you took today's WOD and made it a PR kind of day!! Great job! A Coach H Warm Up :-) Skill: Press 5-5-5 WOD: 2 mile run
Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.
Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/
How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!