rss 2.0 feedWOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
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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Friday, February 06, 2009
Fri 02/06/09
WOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Thursday, February 05, 2009
Thurs 02/05/09
WOD
Dot Drills
Row ,Row,Row
5K for time,sprint last 500 meters.
Entrepreneurs and their small enterprises are responsible for almost all the economic growth in the United States.
Ronald Reagan
We will be closed today from 12 noon untill 4pm, sorry for the inconvenience.
Wednesday, February 04, 2009
Thurs 02/04/09
WOD
Back Squat 5-5-5-5-5 reps
Rest a few minutes,then do
Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
Nick getting a 46'' jump
Tuesday, February 03, 2009
Tues 02/03/09
WOD
For Time
10 Dumbbell Clean & Jerks
1 Weighted Pull-ups
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 Dumbbell Clean & Jerks
7 Weighted Pull-ups
3 Dumbbell Clean & Jerks
8 Weighted Pull-ups
2 Dumbbell Clean & Jerks
9 Weighted Pull-ups
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25-35-45 dumbbells
Monday, February 02, 2009
Mon 02/02/09
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 080409.
Dependence begets subservience and venality, suffocates the germ of virtue, and prepares fit tools for the designs of ambition.
Thomas Jefferson
Thursday, January 29, 2009
Fri 01/30/09
WOD
Fun on Fri.
Workout will be posted at the Box.
Joel enjoying his Fun on Fri WOD at the Box.
"If we ever forget that we're One Nation Under God,then we will be a nation gone under"
by...........Ronald Reagan
Thurs 01/29/09
WOD
warm up with 3 position Clean
from high-hang,mid-thigh, from floor.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081026.
Enjoying the early morning sun.
Wednesday, January 28, 2009
Wed 01/28/09
WOD
Warm up with 5-5-3-3-2-1 reps
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081101.
Tuesday, January 27, 2009
Tues 01/27/09
WOD
Warm-up with 1 arm Kettle-bell complex
1 arm Kettle-bell swing
1 arm Snatch
1 arm overhead squat
Alternate arms for 1 round
3 rounds X 5
Finish with
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 080402.
Monday, January 26, 2009
Mon 01/26/09
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.
Friday, January 23, 2009
Fri 01/23/09
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 070113.
Sam Rayburn:
Son, always tell the truth. Then you'll never have to remember what you said the last time.
Thursday, January 22, 2009
Thurs 01/22/09
WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 080713.
"Attempt something large enough that failure is guaranteed…unless God steps in!"
Wednesday, January 21, 2009
Wed 01/21/09
WOD
Borrowed this one from my good friend Coach Tom at CrossFit Breakthrough
Halting Deadlifts
5-5-5-5-5-5
Tuesday, January 20, 2009
Tues 01/20/09
Hang Snatch
1-1-1-1-1-1-1
Perform a Snatch with the bar starting at mid-thigh level.
Sunday, January 18, 2009
Mon 01/19/09
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
Approximately 80% of our air pollution stems from hydrocarbons released by vegetation, so let's not go overboard in setting and enforcing tough emission standards from man-made sources.
Ronald Reagan