rss 2.0 feedWOD
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds 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
■ 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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Monday, April 14, 2008
Mon 04/14/08
Friday, April 11, 2008
Fri 04/11/08
Thursday, April 10, 2008
Thurs 04/10/08
WOD
Krazy Karen
five rounds for time
run 400 meters
30 wall ball shots #20 ball
Wednesday, April 09, 2008
Thurs 04/09/08
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 080225.
Tuesday, April 08, 2008
Tues 04/08/08
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080113
Charlton Heston, 1923-2008, address to Harvard Law School, 1999.
Monday, April 07, 2008
Mon 04/07/08
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080127.
Friday, April 04, 2008
Fri 04/04/08
WOD
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
Compare to 041129.
Thursday, April 03, 2008
Thurs 04/03/08
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 070902.
Wednesday, April 02, 2008
Wed 04/02/08
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080214.
Tuesday, April 01, 2008
Tues 04/01/08
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Monday, March 31, 2008
Mon 03/31/08
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
Compare to 050519.
Check out this great opportunity to train with Josh Everett, Stephane Rochet and Greg Everett on "The Patch" at UC Riverside on April 5th. Affiliate owners get in free. Click here.
Friday, March 28, 2008
Fri 03/28/08
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 071231.
Thursday, March 27, 2008
Thurs 03/27/08
WOD
warm up with snatch transfer skills then perform
Back Squat
1-1-1-1-1-1-1
Wednesday, March 26, 2008
Thurs 03/26/08
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 071227.
6pm team getting worked over by Barbara
Tuesday, March 25, 2008
Tues 03/25/08
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.