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For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Vance V.
Testimonial:
I started CrossFit in May 2011. I am 48 years old and I wanted to startcompletely over to build my level of fitness.
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World Class Fitness
World Class Fitness
■ 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
Meal Of the Day.
New Beginning FEBRUARY 6th!
SIGN UP NOW to reserve your spot in our On-Ramp Program!Our On-Ramp Program begins February 6th and is perfect for those new to CrossFit!
Our On-Ramp class meets 3 days a week for 3 weeks and classes are limited to 10 clients. They are designed to get you familiar with the basic movements that make up the foundation of CrossFit (this includes Nutrition). New clients will learn techniques and skills and will get a progressive introduction to the intensity levels that are inherent in our Workout of the Day (WODs). We include a success journal so you can track both your nutrition and workouts. Contact us at (619) 934-9934 to schedule a free introductory workout and reserve your spot in the On-Ramp Program.
Pulahan-Derobio Eskrima
Watch live streaming video from pdeskrimatv at livestream.com
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Tuesday, July 01, 2008
Tues 07/01/08
Monday, June 30, 2008
Mon 06/30/08
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080309.
An inability or unwillingness to cook is a serious barrier to your health and fitness.
Now, read that again and seriously think about it: An inability or unwillingness to cook is a serious barrier to your health and fitness. Those are the words of Orie Shafer, Ph.D., a research biologist and member of CrossFit Des Peres. And he's right.
If you don't cook, who's making your meals? Somebody else: which means somebody else is controlling your health and fitness. Wouldn't you rather it were you? It's time to stop thinking of cooking as a chore and start thinking of it as taking control of your life. What you do in the kitchen matters just as much as what you do in the gym.
Take a look at Orie's blog for more thoughts on healthy foods and recipes.
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Friday, June 27, 2008
Fri 06/27/08
WOD
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
Thursday, June 26, 2008
Thurs 06/26/08
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
Add your points and post them to comments.
Compare to 080329.
Wednesday, June 25, 2008
Wed 06/25/08
Tuesday, June 24, 2008
Tues 06/24/08
Monday, June 23, 2008
Mon 06/23/08
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Compare to 080430.
Friday, June 20, 2008
Sat 6/21/08
Today's Bootcamp at Heritage Park will be cancelled. We will have a park workout next Saturday. Sorry for the inconvenience.
Fri 06/20/08
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080530.
Thursday, June 19, 2008
Thurs 06/19/08
WOD
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
Wednesday, June 18, 2008
Wed 06/18/08
WOD
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments
Fish oil has heart-rhythm stabilizing effects: study
Last Updated: 2008-04-22 14:00:51 -0400 (Reuters Health)
By Megan Rauscher
NEW YORK (Reuters Health) - In a prospective clinical study, the consumption of fish oil supplements had the effect of reducing the electrical irritability of the heart in people with heart rhythmdisturbances.
"This stabilizing effect may be one way in which fish oil reduces mortality in patients with coronary artery disease," Dr. Glenn D. Young from Royal Adelaide Hospital, Australia, told Reuters Health.
"This study supports the more wide spread use of fish oil and/or fish consumption in coronary artery disease patients," Young said.
Several studies have reported a decrease in risk of sudden cardiac death or cardiac arrest with increased consumption of fish or fish oils, fueling the idea that fish oil may have heart-rhythm stabilizing, or "anti-arrhythmic" properties.
The study by Young and colleagues supports this line of thinking.
They studied 26 patients suffering from a rapid abnormal heart rhythm called ventricular tachycardia who were having a cardiac defibrillator implanted. Twelve patients consumed 3 grams of fish oil daily for six weeks and 14 did not.
At an initial electrophysiologic study, the researchers were able to induce ventricular tachycardia through programmed extra stimuli in all 26 patients.
At a repeat electrophysiologic study, 42 percent of the fish oil group had no inducible ventricular tachycardia compared with just 7 percent of the control group.
Additionally, 42 percent of the fish oil group required more aggressive stimulation to induce ventricular tachycardia, compared with 36 percent of the control group.
This research, conclude Young and colleagues, "strongly" supports the premise that fish and fish oils have heart-rhythm stabilizing effects, but their role in the management of patients with heart rhythm abnormalities "remains to be established."
SOURCE: American Journal of Cardiology, March 15, 2008.
Dr. Sears comments:
Sudden cardiac death accounts for about 50 percent of all cardiovascular death, and it is strongly related to arrhythmias. High-dose fish oil (about 5 grams of EPA and DHA per day) is a very cost-effective way to reduce that risk.
Tuesday, June 17, 2008
Tues 06/17/08
WOD
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
Monday, June 16, 2008
Mon 06/16/08
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 051213.
Salmon and spinach with balsamic sauce
4 Blocks
Ingredients:
¼ cup balsamic vinegar
1 tbsp honey
5 cups spinach
salt to taste
6oz. salmon fillet
2 tsp olive oil
ground pepper to taste
Instructions:
1) Pour the balsamic vinegar and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 min. Set aside. 2) Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside. 3) Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 3 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. 4) Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup. Serve. 5) Have a piece of fruit or 1 cup mixed berries for dessert.
Submitted By:
Vyonna B.
Friday, June 13, 2008
Sat 06/14/08
CrossFit Chula Vista welcomes you to join us for our FREE Saturday WOD at 9:00 a.m. The workout is scalable to accommodate every individual's fitness abilities, so bring your friends, family, co-workers and kids out to this fun bootcamp type workout.
We will be at Heritage Park
1381 E Palomar St
Chula Vista, CA 91913-4802
Fri 06/13/08
WOD
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Post time to comments.