WOD

Posted: February 11, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.
**************************
REMINDER: The box is closed Mon-Fri from 1-2pm.

***************************
CLASSES: MON-WED-FRI CrossFit Kids 6pm with Coach Geovanna, Kung Fu San Soo 6pm Mon/Wed and Sat 8am, Eskrima for kids 3-12, Thursday 6pm-6:45pm, Saturday 10am-10:45am, Adult Eskrima classes Thursdays 6:45-8:30pm, Saturday 10:45am-12:30pm
**********************
We are open regular business hours this weekend and Monday, 2/15.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

2 min Double Unders practice

30 squats

20 sit-ups

15 Dislocates

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

2 x 25 yd Carioca R/L

15 perfect/ light Wall Ball Shots

15 Bent over plate press light (0-5 pounds)

10 Ring Rows

2 x 15 count Ring Pullup Hold- with leg raise ( knee raise)

Metcon (AMRAP – Reps)

16 Minute AMRAP

2 Minutes of Each Exercise

Assault Bike-calories

Battling ropes

Ball slams 50/40/30

Lunges (step forward and back) with ball

WOD

Posted: February 10, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.
**************************
REMINDER: The box is closed Mon-Fri from 1-2pm.

***************************
CLASSES: MON-WED-FRI CrossFit Kids 6pm with Coach Geovanna, Kung Fu San Soo 6pm Mon/Wed and Sat 8am, Eskrima for kids 3-12, Thursday 6pm-6:45pm, Saturday 10am-10:45am, Adult Eskrima classes Thursdays 6:45-8:30pm, Saturday 10:45am-12:30pm
**********************
We are open regular business hours this weekend and Monday, 2/15.

CrossFit Chula Vista – WOD

View Public Whiteboard

Shoulder Warm-up (No Measure)

Crossover Symmetry Activation

10 Ring Rows

10 total Knee to elbow Push ups

10 Arm Circles

10 Arm Swings

2 minutes banded shoulder mobility
Mini band glute activation circuit with 10 lb plate.

Burgener warm up for the cleans

Power Clean (3 Reps EMOM for 8 Minutes @ 70% C&J)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (Time)

INTERMEDIATE JT

21-15-9

Modified HSPU

Ring Dips Using Box Under Feet

Push Ups

Metcon (Time)

SCALED JT

21-15-9

Dumbbell Presses 35/25/15

Ring Dips on Box

Push Ups

Conditioning WOD

Posted: February 9, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.
**************************
REMINDER: The box is closed Mon-Fri from 1-2pm.

***************************
CLASSES: MON-WED-FRI CrossFit Kids 6pm with Coach Geovanna, Kung Fu San Soo 6pm Mon/Wed and Sat 8am, Eskrima for kids 3-12, Thursday 6pm-6:45pm, Saturday 10am-10:45am, Adult Eskrima classes Thursdays 6:45-8:30pm, Saturday 10:45am-12:30pm

CrossFit Chula Vista – WOD

View Public Whiteboard

Running (No Measure)

200 Meter Run

25 Meters of each movement :

Alternating Knee Hugs + Elbow to Instep

Lateral Lunge Step,right and left

Side shuffle left and right

Quad Stretch

Toe Touches (Hamstring Stretch)

Single Leg Pulls (R)

Single Leg Pulls (L)

Butt Kickers

800m Run (Time)

Max Effort 800m Run
Mod 400M Run

REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

21 Thrusters 95/65

9 Bar-Facing Burpees
Scale as needed.

REST 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

10 Hang Power Snatches 95/65

50 Double Unders
Scale as needed.

REST 2 Minutes

800m Run (Time)

Max Effort 800m Run

WOD

Posted: February 8, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.
No Yoga class today
**************************
REMINDER: The box is closed Mon-Fri from 1-2pm.

***************************
CLASSES: MON-WED-FRI CrossFit Kids 6pm with Coach Geovanna, Kung Fu San Soo 6pm Mon/Wed and Sat 8am, Eskrima for kids 3-12, Thursday 6pm-6:45pm, Saturday 10am-10:45am, Adult Eskrima classes Thursdays 6:45-8:30pm, Saturday 10:45am-12:30pm

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Crossover Symmetry activation,

then

10 arm circles,

10 arm swings,

10 bent over plate press, 2.5-5 lbs

10 pass through’s.

2 min banded overhead MOB.

5 shoulder press,push press,push jerk with barbell.

Shoulder Press/Push Press/Push Jerk (2 x 5 EMOM @ 60% of your 1RM S.P.)

Metcon (Time)

Advanced

10 rounds

5 Pull-ups, weighted (with chains)

5 KB swings 72/52

5 Burpee box jumps 24″

Metcon (Time)

Intermediate

10 rounds

5 Pull-ups

5 KB swings 52/36

5 Burpee box jumps 20″

Metcon (Time)

Scaled

10 rounds

5 Ring Rows

5 KB swings 36/18

5 Burpee box jumps,scale as needed.

Mobility

stretch,foam roll

WOD

Posted: February 6, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
******************
You asked for it!!! 5am WODs begin on Monday, February 1st !!
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

200 m run

Crossover Symmetry

10 Leg swings

10 jumping squats

Then,

Junk yard dog.

Burgener warm-up for Cleans & Jerk

10 barbell front squats.

Clean & Jerk Progressions with 40% of 1RM

3 reps – high hang, top of the knee, floor.

60% – 2 Reps

Clean and Jerk (5 x 65% 5 x 70% 3 x 75,3 x 80,3 x 85%)

Back Squat (3 x 3 @ 60% + 10 lb)

Metcon (Time)

100 ABS

2016 REEBOK OPEN REGISTRATION

Posted: February 5, 2016 by RSM in Blog

 

Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout  and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm).  We will have various heats available so you can sign up for a particular time in advance.

There are different levels to the workouts including a scaled option so everyone can participate and see how they measure up to other athletes in their same age category and skill level.

Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.
The fittest athletes will advance to the next stage of the season.

Open2016 Reebok CrossFit Games Season Schedule:

Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Congratulations to Shakti, winner of our 21-Day Clean and Lean Challenge!  Coming in a close second was Debbie, and third place went to Laura.

003                                                               Shakti and “The Boss”

004                                                             Debbie and “The Boss”

001                                                               Laura and “The Boss”

Congratulations to everyone who participated in the challenge.  Hopefully you were able to get back on track with good nutrition after the holidays.

If you are interested in beginning a nutrition program, we have packages available and our Precision Nutrition certified coaches will help tailor a plan to fit your goals.

WOD

Posted: February 5, 2016 by RSM in WOD

Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
******************
You asked for it!!! 5am WODs begin on Monday, February 1st !!
**********************************
Registration for the 2016 Reebok CrossFit Games is now open!

More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within our box to those in our city, country and the world.

All you need to do is sign up, do the official workout and enter a score each week. You will complete the workout at our box – each athlete will have an official judge (we usually like to gather all of the athletes together and do the workout on Friday nights beginning at 5pm). We will have various heats available so you can sign up for a particular time in advance.
*********************************
Nutrition packages are now available through Precision Nutrition. The plans are tailored to your body type and goals.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Row 500 m,

10 each

pvc passthroughs,

overhead squats,

walking lunge with forearm to instep.

10 false grip pull-ups or ring rows.

10 barbell,deadlifts,power clean,front squat,push press.

Metcon (Time)

Advanced

30 reps for time of

1 Hang power clean

1 Rt leg lunge

1 Lf leg lunge

1 Push press

115M/95W

Metcon (Time)

Intermediate

30 reps for time of

1 Hang power clean

1 Rt leg lunge

1 Lf leg lunge

1 Push press

95M/65W

Metcon (Time)

Scaled

30 reps for time of

1 Hang power clean

1 Rt leg lunge

1 Lf leg lunge

1 Push press

65M/45W

Gymnastics

10 min

of rope climb practice

WOD

Posted: February 4, 2016 by RSM in WOD


Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
******************
You asked for it!!! 5am WODs begin on Monday, February 1st !!
*******************************
And the winner of the 21-Day Clean and Lean Challenge is…… Shakti !!!!
2nd Place is Debbie P.
3rd Place is Laura C.!!
Congratulations to all who participated – hopefully this challenge helped to get you back on track after the holidays!!

*****************************************

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Crossover symmerty

1 min each

Plank holds,front,both sides ,back.

Turkish Get Ups 4 X 3 AHAP

then…

10 leg swings

10 barbell good mornings

Clean Deadlift (5 x 65,70 3 x 75,80,85% of your 1 RM clean)

Metcon (No Measure)

25 Meters of each movement :

Alternating Knee Hugs + Elbow to Instep

Lateral Lunge Step,right and left

Side shuffle left and right

Quad Stretch

Toe Touches (Hamstring Stretch)

Single Leg Pulls (R)

Single Leg Pulls (L)

Butt Kickers

800m Run (Time)

Max Effort 800m Run
park run

WOD

Posted: February 3, 2016 by RSM in WOD


Announcements

*******************
Operation Thin Mint is in full effect! Last year CFCV through Debbie Partch (world’s best Girl Scout grandmother) sent 100 boxes of Thin Mints to our troops. Let’s top that this year!! Donate at the front desk :)
******************
You asked for it!!! 5am WODs begin on Monday, February 1st !!
*******************************
And the winner of the 21-Day Clean and Lean Challenge is…… Shakti !!!!
2nd Place is Debbie P.
3rd Place is Laura C.!!
Congratulations to all who participated – hopefully this challenge helped to get you back on track after the holidays!!

*****************************************

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

400 m run

10 sit-ups

10 pull-ups

10 Walking Lunges W/ Forearm to Instep

10 Inchworms

Banded Glute Activation Circuit with small band around knees – 10 Lateral Steps Rt/Lf – 10 squats X 2

Ticep Stretch with band

Muscle Clean (High Hang pos 2 EMOM 5 Min @ 60 of Clean)

Metcon (Time)

ADVANCED:

50 Box Jumps 30/24

40 KB Swings 2P/1.5P

30 Burpees

20 Wall Ball Shots 30/20

10 CTB Pull-Ups

Metcon (Time)

INTERMEDIATE:

50 Box Jumps 24/20

40 KB Swings 1.5P/1P

30 Burpees

20 Wall Ball Shots 20/14

10 Pull-Ups

Metcon (Time)

SCALED:

50 Box Jumps 20/16

40 KB Swings 1P/.5P

30 Burpees

20 Wall Ball Shots 14/10

10 Ring Rows

EWOD

Coach’s Challenge

7 min AMRAP

Burpee Pull-up Toes-to-bars

(bar must be 6″ above reach)