rss 2.0 feedAubyn gettin some at 6am.
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
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Testimonial - Amy Richter
Before I came into Crossfit Chula Vista, the only exercise I got was walking my miniature Yorkie around the block. Now, when people see me they want to know what I have been doing to get into shape.
Results Physical Therapy
2010 CrossFit Games
Eastlake Laser
World Class Fitness
100 Words Of Wisdom
■ 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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821 Kuhn Dr. Suite 106
Chula Vista, CA 91914
(619) 934-9934
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Operation Phoenix
CrossFit RRG: We support our community’s first line of defense.
Prepared for the unknown and the unknowable
It is a doctrine of war not to assume the
enemy will not come,
But rather to rely on one's readiness to meet him:
Not to presume that he will not attack,
But rather to make one's self-invincible.
Sun Tzu,The Art of War
It is a doctrine of war not to assume the
enemy will not come,
But rather to rely on one's readiness to meet him:
Not to presume that he will not attack,
But rather to make one's self-invincible.
Sun Tzu,The Art of War
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WOD Thurs 03/11/10
WOD Wed 03/10/10
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WOD Fri 03/05/10
WOD Thurs 03/04/10
WOD Wed 03/03/10
WOD Tues 03/02/10
WOD Mon 03/01/10
WOD Wed 03/10/10
WOD Tues 03/09/10
WOD Mon 03/08/10
WOD Sat 03/06/10
WOD Fri 03/05/10
WOD Thurs 03/04/10
WOD Wed 03/03/10
WOD Tues 03/02/10
WOD Mon 03/01/10
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Wod Fri 02/05/10
Friday, February 05, 2010
Aubyn gettin some at 6am.
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
WOD Thurs 02/04/10
Thursday, February 04, 2010
Nicole
As many rounds as possible in 20 minutes.
Run 400 meters
Max rep Pull-ups
Note number of pull-ups completed for each round.
WOD Wed 02/03/10
Wednesday, February 03, 2010
5pm Team working their shoulders.
Shoulder Press
to
Push Press
to
Push Jerk
1-3-5 reps for 5 rounds
increase load on each round.
WOD Tues 02/02/10
Tuesday, February 02, 2010
Hoodies are in.
From CrossFit Endurance
Run: 6 x 400m holding best possible pace.
Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace.
Never slowing more than 3 sec from best interval. 2 min recoveries.
WOD Mon 02/01/10
Monday, February 01, 2010
For Time
45 Double Unders
135lb Cleans,45 reps
45 Ring Dips
45 Double Unders
WOD Sat 01/30/10
Saturday, January 30, 2010
Free workout at 9am.
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
WOD Fri 01/29/10
Friday, January 29, 2010
Whether it is an unexpected act of kindness, providing extraordinary customer service, or being sincerely interested in every word that someone says…great leaders usually have one thing in common: They consistently do more than is expected. ~Marcy Blochowiak
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
WOD Thurs 01/28/10
Thursday, January 28, 2010
Helen
3 rounds for time
■400 meter run
■1.5 pood Kettlebell swing x 21
■Pull-ups 12 reps
WOD Wed 01/27/10
Wednesday, January 27, 2010
Great link from CrossFit Football
Gluten:What you don't know might kill you.
Mark Hyman,MD.
Snatch Push Press
to
Overhead Squat
5-5-5-5-5
Gluten:What you don't know might kill you.
Mark Hyman,MD.
Snatch Push Press
to
Overhead Squat
5-5-5-5-5
WOD Tues 01/26/10
Tuesday, January 26, 2010
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
From Paleo Diet Blog.
Success Story of the Month: Healthy Living Beats Medications, Hands Down
WOD Mon 01/25/10
Monday, January 25, 2010
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.
WOD Sat 01/23/10
Saturday, January 23, 2010
Join us for our free workout today at 9am.
Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.
Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.
WOD Fri 01/22/10
Friday, January 22, 2010
Good Squat Ricardo.
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.
WOD Thurs 01/21/10
Thursday, January 21, 2010
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
WOD Wed 01/20/10
Wednesday, January 20, 2010
GI Joe
our new sign man.
Front Squat
to
Back Squat
3-3-3-3-3
Try to increase the load on each of the reps.