■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
Contact Information
821 Kuhn Dr. Suite 106
Chula Vista, CA 91914
(619) 934-9934
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Monday, July 19, 2010
WOD Clean & Jerks
21-15-9
reps for time of
clean & jerk,135lb
pull-ups
Saturday, July 17, 2010
Sat 07/17/10
We are closed today.Heading up to the CrossFit Games.
Friday, July 16, 2010
WOD Fri 07/16/10
Closed Sat 07/17/2010,heading off to the CrossFit Games.
Rick T. pulling a 450lb deadlift.
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.
Thursday, July 15, 2010
WOD Thurs 07/15/10
Danielle with a big smile sets new PR with her 300lb deadlift!!
'Dirty Dozen"
25 walking lunge steps
20 pull-ups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings,2pood
30 sit-ups
20 hang squat cleans ,45lb bar
25 back ext
30 wall ball shots,20lb ball
25 broad jumps
Wednesday, July 14, 2010
WOD Wed 07/14/10
Deadlift
1-1-1-1-1-1-1
Tuesday, July 13, 2010
WOD Tues 07/13/10
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 091129.
Monday, July 12, 2010
WOD Mon 07/12/10
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Saturday, July 10, 2010
WOD Sat 07/10/10
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Friday, July 09, 2010
WOD Fri 07/09/10
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Thursday, July 08, 2010
WOD Thurs 07/08/10
For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
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