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Deadlift 3-3-3-3-3 reps
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The Men of 2nd Marine Special Operations Battalion of North Carolina and myself.
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
■ 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.
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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
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Thursday, June 12, 2008
Thurs 06/12/08
Wednesday, June 11, 2008
Wed 06/11/08
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Tuesday, June 10, 2008
Tues 06/10/08
WOD
Ten rounds for time of:
12 Burpees
12 Pull-ups
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Monday, June 09, 2008
Mon 06/09/08
WOD
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments.
Friday, June 06, 2008
Fri 06/06/08
WOD
Three rounds for time of:
Run 800 meters
50 Pull-ups
Thursday, June 05, 2008
Thurs 06/05/08
Wednesday, June 04, 2008
Wed 06/04/08
WOD
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Tuesday, June 03, 2008
Tues 06/03/08
WOD
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
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Great video on John Wooden
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Monday, June 02, 2008
Mon 06/02/08
WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
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Friday, May 30, 2008
Fri 05/29/08
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Compare to 080127.
Thursday, May 29, 2008
Thurs 05/29/08
WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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Compare to 070802.
Wednesday, May 28, 2008
Wed 05/28/08
WOD
Shoulder Press 3-3-3-3-3 reps
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Tuesday, May 27, 2008
Tues 05/27/08
WOD
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Monday, May 26, 2008
Mon 05/26/08
Memorial Day WOD
Thanks to all who showed up for todays 'Murph' WOD.
Friday, May 23, 2008
Sat 05/24/08
Sat bootcamp workout will be canceled, but we will have a W.O.D at Scobe park on Monday Memorial Day in honor of one of our fallen solders . This W.O.D is called "Murph" and will start at 9:00 am.Bring your friends and family and start out you Memorial Day with a good sweat.The park is right next to Farfan Training Center in Eastlake.
Murph  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005 |
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For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. |
825 Kuhn Dr, Chula Vista, CA
(619) 216-8269