Deadlift Clinic

We held a deadlift clinic on Saturday.  The participants practiced form first, then warmed up with a set of 5-5-5-5-5 reps.  Some worked up to their max one rep (1RM).

Here Tim is showing a very nice starting position.  He has a straight, tight back, shoulders are in front of the bar, the bar is touching the shins and he is looking straight ahead.  He has chosen a reverse grip because he is going for his 1RM of 330 lbs. 

25Jan07

"Jonesworthy" - 6 rounds for time of: Squat 8--64-50-32-16-8 reps, Kettlebell Swing 40-32-25-16-8-4 reps and Pull-up 20-16-12-8-4-2 reps.

Congratulations to Sarah for getting her first unassisted kipping pull-ups!

24Jan07

The WOD is Back Squat 5-5-5-5-5 reps
When going for lifting heavy back squats or going for that 1 rep max use safety stands as seen above.  Never sacrifice form!   Always warm-up before going for that PR.  You should know what your 3 rep max weight is with proper form before going for that 1 rep PR.

22Jan07

6:30pm Fundamentals Class learning the Push Jerk

Today's Elite WOD was Fight Gone Bad

WOD for 07Jan18

Elite WOD for Thursday, January 18
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups, 10 Ring dips, 10 Walking lunge steps

Saturday, Jan 13 Workouts at 8am and 10am

We will be holding the 8am WOD at CrossFit SoCal. The WOD will be "Annie R-U-Okay?" Teams of 6 people will do 3 rounds (21, 15 and 9 reps) of a circuit of Rowing, Thrusters, Sumo Deadlift High Pull, Burpees, Ball Clean and Box Jumps. 

The 10am Mission Bay WOD will be "Angie" 100 Pull-ups, 100 Push-ups, 100 Sit-ups and 100 Squats. 

Looking forward to seeing you at one of the WODs!

Virtuosity

Double the Fun on Saturday

We have added an earlybird Weekend Warriors at CrossFit SoCal.  The WOD is FREE and will start at 8 AM.  The address is 3755 Murphy Canyon Rd., SD 92123.  Click here for directions.  The workout will be 50 Box Jumps, 5 Rope Climbs, 50 Kettlebell swings, 50 Sit-ups, 50 Thrusters, 800 meter run and 50 Back Extensions.  All weights and reps will be scaled to ability.

For those who love to workout outside, our Mission Bay WOD will still happen at 10 AM at the playground.    Click here for directions.  The WOD will be "The Broomstick Mile"-- With a PVC pipe (or broomstick) complete the following:Back Squat X 25, Front Squat X 25, OHS X 25, Run 400 M, Shoulder Press X 25, Push Press X 25, Push Jerk X 25 Run 400 M, Hang Clean X 50, Run 400 M, Snatch X 50, Run 400 M