rss 2.0 feed-Frederick Douglas
WOD
Nutts"
For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate
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Dave H.
Testimonial:
I would like to thank everyone at CrossFit Chula Vista for the best year ofphysical fitness since my early thirties. Now forty-one, I'm in great
shape again.
Results Physical Therapy
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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WOD “Roy”
WOD “Isabel”
WOD “Angie”
WOD Run ,Row
WOD ,Walking Lunges,Ring Dips, Ball Slams
WOD"CrossFit Total”
Sun,The Lectin Report
WOD Deadlifts,Double Unders,Handstand Push-ups
WOD “Fight Gone Bad”
WOD Pull-up,Push-up,Squat
WOD “Isabel”
WOD “Angie”
WOD Run ,Row
WOD ,Walking Lunges,Ring Dips, Ball Slams
WOD"CrossFit Total”
Sun,The Lectin Report
WOD Deadlifts,Double Unders,Handstand Push-ups
WOD “Fight Gone Bad”
WOD Pull-up,Push-up,Squat
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Saturday, June 12, 2010
WOD Sat 6/12/2010
"If there is no struggle, there is no progress."
-Frederick Douglas
WOD
Nutts"
For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate
-Frederick Douglas
WOD
Nutts"
For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate
Friday, June 11, 2010
WOD Fri 6/11/2010
Strength Training
Front Squat 5-5-5
WOD
South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155/105 pound Squat clean, 20 reps
Run 600 meters
Thursday, June 10, 2010
WOD Thur 6/10/2010
Skill Training
Power Snatch 3-3-3
Snatch Balance 3-3-3
Snatch 1-1-1
WOD
Four rounds, each for time of:
800 meter run
Wednesday, June 09, 2010
WOD Wed 6/9/2010
WOD
Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
Tuesday, June 08, 2010
WOD Tue 6/8/2010
Strength Training
Deadlift 3-3-3-3-3
WOD
Row 500m
25 Ball slams (30/20)
Row 500m
20 Ball slams (30/20)
Row 500m
15 Ball slams (30/20)
Monday, June 07, 2010
WOD Mon 6/7/2010
WOD
"The Mooch"
15 minute AMRAP
3 Back squats (225/155)
6 Pull-ups
9 Push-ups
Saturday, June 05, 2010
WOD Sat 06/05/2010
WOD
Run 400 meters
Goblet squats (pood/1 pood)
Push press (75/45)
Sit ups
21-18-15-12-9
Friday, June 04, 2010
WOD Fri 06/04/10
WOD
Rack Jerks 3-3-3-2-1
Snatch Balances 3-3-3-2-1
*1 minute rest between sets
Rest 3 minutes, then:
15 Minute running clock with 2 power cleans (85% 1 RM max) on the top of each minute
Thursday, June 03, 2010
WOD Thur 06/03/10
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Wednesday, June 02, 2010
WOD Wed 06/02/10
WOD
For time:
50 push ups
1 mile run
50 sit ups
1k row
50 back extensions
250 m. run
25 push ups
250 m. row
25 sit ups
25 back extensions
Tuesday, June 01, 2010
WOD Tues 06/01/10
Shoulder Press 5-5-5-5-5 reps
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Monday, May 31, 2010
Memorial Day
WOD
For time
100 Burpees,
post time to comments.
Sunday, May 30, 2010
WOD Sun 05/30/10
Run 5K
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Saturday, May 29, 2010
Sat 05/29/10
We are closed today. the 29th and Mon the 30th. Have a great weekend.
Friday, May 28, 2010
WOD Fri 05/28/10
We are closed on Sat.05/29/10,
and Monday Memorial Day 05/30/10
Murph
For time.
■1 mile Run
■100 Pull-ups
■200 Push-ups
■300 Squats
■1 mile Run
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.
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