October 2009 Archives

SATURDAY 091031

Sorry, I am still out of town.

Go check out CrossFit Weekend Warriors at La Jolla Cove @ 10am.

Have a Happy Halloween!

FRIDAY 091030

Park Program WOD:

No Workout at Morley Field Today, Sorry I am out of town.

On your own:

Run 2 miles for time.

Post times to comments.

Strength Program WOD:

Bench Press: Your bodyweight, 5 sets, max reps

(sorry for the late post, the server was down last night)

THURSDAY 091029

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

7 rounds (not for time).

20 Knees to Elbows
10 Hand Stand Push-Ups

Post questions to comments.

Strength Program WOD:

Front Squat: 21-15-9

***NO WORKOUT THIS FRIDAY, I WILL BE OUT OF TOWN***

WEDNESDAY 091028

Park Program WOD:

REST DAY

(Or, come check out Nuno's CrossFit Running and Endurance workout at San Diego High School @ 6:15pm.)

Strength Program WOD:

REST DAY

TUESDAY 091027

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

Kipping Pull-Ups: 3 sets of max reps.

Then...

"The Dirty 30s"

5 rounds for time:

30 Box Squats (18" Box)
30 Box Jumps (18" Box)
30 "V"-Ups

Knock out the squats, turn and do the jumps.

Do not "bounce" off of the box on the squats, but use it as a self coaching tool for depth and as a reflex touch for speed (i.e. kiss the box and you're right back up).

Post time to comments.

Strength Program WOD:

Dead Lift 1-1-1-1-1

6pm Monday Crew. Good work.

MONDAY 091026

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

4 rounds for time:

50m Walking Lunges
300m Run
40 Dips
300m Run

Post times to comments.

Strength Program WOD:

Back Squat: 5-5-5

SUNDAY 091025

Park Program WOD:

REST DAY

Strength Program WOD:

REST DAY

SATURDAY 091024

Skill Day - Medicine Ball WOD:

Meet at the Morley Field Pull-Up Bars @ 9am.

"Karen"

150 Wall-Ball Shots for time, 20* lbs ball.

*Scale the ball weight as required.

Post times to comments.

Strength Program WOD:

REST DAY

FRIDAY 091023

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

As many rounds as possible in 30 minutes of:

Bear Crawl*, 50m
Squat, 30 reps
Bear Crawl, 50m
"V"-Up, 20 reps

RECOMMEND: Set up two cones 50m apart, do the squats and "V"-ups at each end, Bear Crawl in between the cones.

*Bear Crawl: Get down on "all fours" (hands and feet) with your butt in the air.  Weight should be distributed 50/50 between the hands and feet and crawl.  Try to go straight ahead, a little diagonal movement is acceptable.

Post number of complete and partial rounds completed.

Strength Program WOD:

Bench Press: 3-3-3-3-3

THURSDAY 091022

Park Program WOD:

Meet at Balboa Stadium Track, at San Diego High School @ 6:15pm

For Nuno's CrossFit Endurance/Running workout.

The workout is a surprise

Here is a picture of the stadium and meeting location:

Strength Program WOD:

Squat Clean: 5-5-5

WEDNESDAY 091021

Park Program WOD:

REST DAY

Strength Program WOD:

REST DAY

TUESDAY 091020

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

"Tabata Push-Ups, Sit-Ups, Squats and Burpees"

(Because we all love burpees)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, the third 8 intervals are squats, and finally, the last 8 intervals are Burpees!. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Strength Program WOD:

Dead Lift 3-3-3-3-3

MONDAY 091019

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

20 rounds of:

10 Push-Ups
50m Run

A round starts every minute, time each round independently.

Post times to comments.

Strength Program WOD:

Back Squat: 5-5-5

Photo from "Dan's Aquathlon"

SUNDAY 091018

Park Program WOD:

REST DAY

Strength Program WOD:

REST DAY

SATURDAY 091017

Park Program WOD:

Meet at the La Jolla Shores main Lifeguard Tower @ 9am.

"Dan"

For fun:

500m Swim
5k Run

Go to http://www.active.com/page/Event_Details.htm?event_id=1797860&assetId=9392260D-A7E6-4FB6-97CE-D46EAD65A290 to register.

or

Go to http://www.dancnossen.org/ to learn more about his story.

Strength Program WOD:

REST DAY

FRIDAY 091016

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

Dead Hang Pull-Ups, 3 sets of max reps

Rest between sets as needed.  Spotting is encouraged to assist athletes that cannot complete at least 10 dead hang pull-ups.

Then...

"20 Minutes of Jumping-Jack Push-Ups"

As many rounds as possible in 20 minutes of:

Jumping Jacks
Push-Ups

The only restriction is the number of Jumping-Jacks and Pull-Ups must be equal each round. For example, the first round you do 10 and 10, the next round you do 3 and 3, then 5 and 5, 1 and 1, etc. for 20 minutes.

Post total number of Push-Ups/Jumping-Jacks completed.

Strength Program WOD:

Bench Press: 5-5-5

THURSDAY 091015

Park Program WOD:

Come check out Nuno's CrossFit Endurance/Running workout.

Time and location are TBD, we are still looking for a good track to use.  Call 619-721-3627 and leave a message with your contact info and we will let you know where we are meeting.

Front Squat: 5-5-5

WEDNESDAY 091014

Park Program WOD:

REST DAY

Strength Program WOD:

REST DAY

TUESDAY 091013

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

As many rounds as possible in 30 minutes of:

100 feet walking lunges
30 Box Jumps
20 Push-Ups
10 Super-Mans

Post number of rounds completed to comments.

Strength Program WOD:

Dead Lift 5-5-5

MONDAY 091012

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6 pm.

"Donald"

As many rounds as possible in 20 minutes of:

Handstand Push-Up, 5 reps
Squat, 10 reps
"V"-Up, 15 reps

Post number of rounds completed to comments.

Strength Program WOD:

Back Squat 5-5-5

SUNDAY 091011

Park Program WOD:

REST DAY

Strength Program WOD:

REST DAY

SATURDAY 091010

Park Program WOD:

Meet at Mission Bay Park for CrossFit Weekend Warriors @ 10 am.

"Super Michael"

3 rounds for time of:

800 meter run
50 sit-ups
50 supermans

It's starting to get dark..

FRIDAY 091009

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

5 rounds for time:

Pull-Ups, 10 reps
Run, 200m
Squats, 30 reps
Run, 200m

*Advanced Athletes: If you have a 20 lbs weight vest or body armor, wear it.

Post times to comments.

Strength Program WOD:

Bench Press: 3-3-3-3-3

THURSDAY 091008

Park Program WOD:

***CHANGE*** Meet at San Diego High School @ 6 pm.  Sorry for the late change.

Nuno's CrossFit Endurance/Running Workout.

The workout is TBD.

See you there!

Strength Program WOD:

Squat Clean: 3-3-3-3-3

WEDNESDAY 091007

REST DAY

TUESDAY 091006

Meet at the Morley Field Pull-Up Bars @ 6pm.

It's starting to get darker earlier, so we are getting started right at 6, get there 5-10 minutes early if you can.

"Trevor"

For time:

100 ft Walking Lunges
21 Handstand Push-Ups
21 Sit-Ups
100 ft Walking Lunges
18 Handstand Push-Ups
18 Sit-Ups
100 ft Walking Lunges
15 Handstand Push-Ups
15 Sit-Ups
100 ft Walking Lunges
12 Handstand Push-Ups
12 Sit-Ups
100 ft Walking Lunges
9 Handstand Push-Ups
9 Sit-Ups
100 ft Walking Lunges
6 Handstand Push-Ups
6 Sit-Ups

Post time to comments.

Beginners will practice kicking up to a Handstand against a wall and then do the reps as Push-Ups.  Intermediates will also practice kicking up into a Handstand and then do the reps as "Stink-Bug" Push-Ups.

MONDAY 091005

Meet at the Morley Field Pull-Up Bars @ 6pm.

"Powell"

For time:

Pull-Ups, 30 reps
Run, 500m
Dips, 40 reps
Run, 300m (up hill)
Squats, 50 reps
Run, 300m (down hill)
Dips, 40 reps
Run, 500m
Pull-Ups, 30 reps

Walk to the grass and do:

Burpees, 50 reps

Post time to comments.

Beginners will do 1/2 the run distances and substitute with Jumping Pull-Ups and Push-Ups, Intermediates will do 1/2 the reps.

SUNDAY 091004

REST DAY

SATURDAY 091003

REST DAY

FRIDAY 091002

No organized workout today. Sorry, I am out of town. I will be back Monday.

Run for 30 minutes.

Stop every 3 minutes and do 20* Push-Ups.

*5 for Beginners, 10 for Intermediates