Wednesday, December 30th

There will not be a 6:30pm class tomorrow due to the New Year holiday.

The gym will be closed on Friday as well, so go run a 5k!

Olympic Weightlifting class will be held on Saturday at 0800.  There will be NO CrossFit Weekend Warriors this Saturday.  The next Weekend Warriors at Mission Bay Park will be on January 9th at 10am.

Today' WOD:

Helen
3 rounds for time of:
Run 400m
21 kettle bell swings (1.5p men/1p women)
12 pull ups 

Post time to comments.
  

Tuesday , December 29th

SDAZ teaser video:  mov or wmv 

CrossFit SoCal Total
Power Clean, 1 rep
Back squat, 1 rep
Bench Press, 1 rep (be conservative and use spotters)
Deadlift, 1 rep
Shoulder Press, 1 rep

You have 5 minutes to make as many attempts as you would like for each
lift with 3 minutes between lifts.

Please post to let me know if the wmv file doesn't work.  Thanks!

Post time to comments.

Monday, December 28th

WOD

Daniel
For time:
50 Pull-ups 
400 meter run 
95/65 pound Thruster, 21 reps 
800 meter run 
95/65 pound Thruster, 21 reps 
400 meter run 
50 Pull-ups 

Post time to comments.

Wednesday, December 23rd

There will be no 6:30pm class tomorrow. The gym will also be closed on Dec. 25th and Jan 1st. Thanks for understanding!

CrossFit Sectionals information. 

After working out a few kinks, it seems that the guys at HQ have fixed the registration problem.

Spots are still available for competitors and spectators.

We are also looking for judges and volunteers to help out with the competition.  Here is some information in regards to volunteering.

Judges and Volunteers:

Js and Vs will not have to pay admission fees!  However, we will need them to be available both days for their responsibilities.
Judges requirements:  Proof of a Level 1 Certification and CrossFitting for at least 1 year.  (Capped at 70 judges)
Volunteers:  Will be needed for both days to include set up, breakdown, check-in booths, clean up, parking, etc. (Capped at 80 volunteers)

If you are interested in volunteering or judging, please contact Jessica at jessica@crossfitsocal.com

Sign up will be on a first come first serve basis.

Forward this information on to anyone that may not have received it.  I know there are some diehard garage bound CrossFitters out there so let's get the information to them!

If you have any questions, please feel free to contact me at adam@crossfitsocal.com

For more information, click here to visit the SDAZ Sectional Competition website.

Happy Holidays!

Today's programming:

Lift: Split Jerk 3-3-3

WOD:
Grace, 30 Clean and Jerk for time

Post weight and time to comments.

December 22nd, 2009

Registration for the 2010 CF SDAZ Sectionals opens tomorrow at 1300 PST.  
Please visit the SDAZ Sectionals competition site or the 2010 CF Games site for up to date information.

Lift: Squat 5-5-5

WOD: 
4 rounds for time of:
Run 400
50 squats

Post weight and time to comments.

 

Monday, December 22nd 2009

For those of you who don't know, the people training for the games have been doing a bench mark WOD week this week.  This is designed so that after 2 months of training for the San Diego and Arizona Sectional Competition we will do these same workouts to see if we have improved our times, strengths, reps, met-con, endurance etc.

Yesterday's  BMWOD (bench mark WOD) proved very interesting.  The workout was as follows:

CrossFit Football Total, with a twist.
1 rep max of each of the following:
1 Power Clean
1 Back Squat
1 Bench Press
1 Dead Lift

The twist was, once the clock started, you had 5 minutes to complete your 1RM (1 rep max) of Power Clean.  When the 5 minutes were up you had 3 minutes to rest and/or set up for the next lift. 
You had to start with an empty bar and load it by yourself once time started.
Note: you could not lift the weight until the 5 minute time started.
Warming up with just the bar was allowed prior to the start of the WOD, and form was scrutinized during the WOD.
Every person, except for 2 people, PR'd on every lift. 
The two people that didn', still PR'd on their other 3 lifts. 
They missed what would have been personal record lifts.

So let's recap: 
You have 5 minutes per lift to complete a 1RM of 4 different lifts, essentially from a cold start.
6 people PR'd on all 4 lifts, while 2 people PR'd on 3 of the 4 lifts.
How many times have these same people, myself included, (or you!) spent 30 minutes on just one of these lifts, and not PR'd?
Was it the adrenaline? Was it because you had less time to get your head wrapped around it, and you just sucked it up and did it? 
Whatever it was, it worked. 
Congrats on the PRs guys and gals.

Why do you think this may have worked better than other times? Post your thoughts to the comments section.

 

Gabe's girls on the rings.

WOD:
4 rounds for time:
5 flying pull ups
2 muscle ups
5 ring dips

Post time to comments.

Wednesday, December 16th

Marla and Nick

Lift  
Deadlift 5

WOD
3 rounds for time of:
Run 400 meters
15 deadlifts 225/155
15 handstand push ups 

Post weight and time to comments

Tuesday , December 15th

Joe B. 

Lift:
Power Snatch 3-3-3

WOD:
3 rounds for time of:
20 Kettle bell swings @ 1.5/1pood
Farmer's walk 50m carrying 25lb weights in each hand
2 no feet rope climbs

Post weight and time to comments.

Monday, December 14th

Brooke's kettlebell handstand

Lift:
Back Squat 5-5-5

WOD:
3 rounds for time of:
25 Wall ball 20lb/14lb
15 Sumo dead lift high pull 75/53
5 Snatch 75lb/53lb

Post weight and time to comments.