THURSDAY 091001
Meet at Mission Bay Park @ 5:45pm.
Nuno's CrossFit Endurance/Running Workout.
Workout TBD, hope to see you there.
REMINDER: No organized workout this Friday.
September 2009 Archives
REMINDER: No organized workout this Friday.
WEDNESDAY 090930
REST DAY
REMINDER: No organized workout this Friday.
TUESDAY 090929
"Pull-Up Pyramid"
With a continuously running clock do one Pull-Up the first minute, two Pull-Ups the second minute, three Pull-Ups the third minute... continuing as long as you are able.
Post number of rounds completed to comments.
REMINDER:
I will not lead a workout this Friday. I will be out of town, but I will still post a workout. You guys can get together if you want. Let me know who is interested and I will create an event on Meetup.com
MONDAY 090928
Meet at the Morley Field Pull-Up Bars @ 6pm.
"Fight Gone Not Well"
3* rounds of:
Air Squat, max reps
Push-Up, max reps
Box Jump, max reps
Stationary Lunge, max reps
Burpees, max reps
Post total number of reps to comments.
*Beginners, Intermediates and Advanced athletes will do 3 rounds. Savages may do 5 rounds.
Explain "Fight Gone Not Well":
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
SUNDAY 090927
REST DAY
We are going to go hard on Monday, it will look/feel something like "Fight Gone Bad" so rest up!
SATURDAY 090926
REST DAY
FRIDAY 090925
Meet at the Morley Field Pull-Up Bars @ 6pm.
3 rounds for time:
50 Pull-Ups
50 Squats
50 Burpees
Post times to comments.
*There will be a short jog between the pull-up bars and the grass where we do the squats/burpees.
**Beginners will do 20/20/20, Intermediates will do 35/35/35.
THURSDAY 090924
Meet at Mission Bay Park @ 5:45 pm
We will join Nuno's CrossFit Endurance/Running Workout.
The workout is TBD.
Hope to see you there!
WEDNESDAY 090923
REST DAY
TUESDAY 090922
Meet at the Morley Field Pull-Up Bars @ 6pm
"Pull-Up Relay Race - Team Workout"
As many rounds as possible in 20 min of:
400m Run
Pull-Ups, max reps
Post total number of Pull-Ups per person/team.
Explain "Pull-Up Relay Race":
Do this workout with a partner, if you have one. Your partner is doing Pull-Ups while you are running. Their goal is to get as many Pull-Ups as possible during the time you are on your run. They must start their run when you get back. Then you try to get as many Pull-Ups as possible while they are running. This continues for 20 minutes.
At the beginning of each round, all athletes will do as many "real" Pull-Ups as possible, then switch to "Jumping" Pull-Ups if they have more time.
This workout can be scored as the two partners competing against eachother or against another team. Greatest number of total Pull-Ups wins.
MONDAY 090921
Meet at the Morley Field Pull-Up Bars @ 6pm. We will put down our stuff and then move up to the grass for the workout.
10* rounds for time of:
100 feet walking lunges
30 Box Jumps
20 Push-Ups
10 Super-Mans
Post time to comments.
* Beginners will do 4 rounds, Intermediates will do 6.
SUNDAY 090920
REST DAY
Help CrossFit Team Savage find a home!
We are looking for a 800-1200 sqft light industrial warehouse with high ceilings. We will continue to run free workouts in the park, however we need a box to start throwing some weights around.
Contact Us if you can help or want to contribute.
SATURDAY 090919
We are joining CrossFit Weekend Warriors for their Free Workout at 10:00 am @ Mission Bay Park:
View CFTS Mission Bay Park in a larger map
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
Post times to comments.
FRIDAY 090918
"20 minutes of Jumping-Jack Push-Ups"
As many rounds as possible in 20 minutes of:
10 Jumping Jacks
10 Push-Ups
*Beginners will do 20 minutes of 3/3, Intermediates will do 20 minutes of 5/5.
Post number of rounds completed or comments.
We will meet at the Morley Field Pull-Up Bars at 6pm sharp, then move to a grassy area, circle up and do the workout together.
Hope to see you there!
THURSDAY 090917
CrossFit Endurance Workout at Mission Bay Park @ 5:45pm
Here is a link to a Google Map
View CFTS Mission Bay Park in a larger map
The workout is TBD, it should be a fun mix of running intervals.
Hope to see you there!
WEDNESDAY 090916
REST DAY
TUESDAY 090915
Meet at the Morley Field Pull-Up Bars at 6pm.
4 Rounds for time:
Run 400m
50 Squats
Post times to comments.
*Beginners will do 4 rounds with a 200m Run and 20 Squats
*Intermediates will do 4 rounds with a 400m Run and 35 Squats
MONDAY 090914
Meet at the Pull-Up Bars at 6:00 pm.
"Morley Pull-Ups and Dips"
3 Rounds for time:
Pull-Ups, 20 reps
Run, 500m
Dips, 20 reps
Run, 500m
Post time to comments.
*3 Round for Beginners with a 200m run and 10 Jumping Pull-Ups/10 Push-Ups, 2 Rounds for Intermediate and 10 Pull-Ups and 10 Dips, 3 Rounds for Advanced.
SUNDAY 090913
REST DAY
SATURDAY 090912
"Keith"
21-15-9 rep rounds of:
225 pound Back Squat
Ring Dip
The CrossFit Team Savage gym grows...
Check out this article on CrossFit and Flipping abundance and scarity.
FRIDAY 090911
Shoulder Press 3-3-3-3-3
Dead Lift 3-3-3-3-3
WEDNESDAY 090909
"95 pounds 3 ways"
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
TUESDAY 090908
Back Squat 5-5-5-5-5 reps.
Post loads to comments.
MONDAY 090907
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Do not break up. Do all the Pull-Ups before the Push-Ups, do all the Push-Ups before moving to the Sit-Ups, etc.
SUNDAY 090906
REST DAY
SATURDAY 090905
4 rounds for time:
Run 400m
30 Burpees
Post time to comments.
FRIDAY 090904
Run 5k for time.
*Sorry for missing workouts, I have had a fever of ~101 for the past 48 hours.
I plan to rest up this weekend and we will hit it hard on Monday/Tuesday. I will continue to post workouts, so keeping checking in here. I know many of you may be traveling this Labor Day Weekend, so I will make the workouts "no equipment/bodyweight only".
THURSDAY 090903
We are going to meet at 5:45pm at Mission Bay Park for Nuno's (CrossFit SoCal) Running/Endurance workout.
Last week was a great interval running workout of 90 seconds of work and 90 seconds of rest. In addition, Nuno begins each class with a short introduction to the "pose" running technique.
You don't want to miss it. See you there.
Here is a link to the map of Mission Bay Park (4th map down on the page).
WEDNESDAY 090902
REST DAY
Murph...
