Monday, April 30

Doctor David Miller is available week days and weekends for Olympic lifting classes and personal training.  Spring Clean your Clean today!  Contact David or Veronica at natbsquatter@hotmail.com  or visit their facebook page here.

Lift:

Beginner: Back Squat 5-5-5, 5-10 pounds heavier than last week. 1 set every 3 minutes.

Novice/Advanced: Back squat 1 rep max. Warm up, then take as many attemps as desired to reach a 1 rep max within 10 minutes. Use spotters.

WOD:

5 rounds for time of:
Run 400 meters
15 reps Back squat

Level 3: 135 pounds men/95 pounds women
Level 2: 115 pounds men/80 pounds women
Level 1: 95 pounds men/65 pounds women

Friday, April 27

Welcome to Carrie Bavaro to our training staff!!

Carrie is interning with CrossFit SoCal until she gets her Level 1 Trainer Certificate.  She has been CrossFitting since April 2010.  CrossFit gave her strength and changed her life in more ways than one.  Not only is she in the best shape of her life but CrossFit gave her the confidence to move across the country!  She moved to San Diego from New Jersey in May 2011.  As soon as she walked into CrossFit SoCal for their Weekend Warriors class on Saturday, July 18, 2011 she knew she found her new home.  She feels lucky to have found such an awesome West Coast box and new family. 
Carrie is a full time Recruiting Coordinator at T-Mobile.  She also loves her new west coast lifestyle that is filled with fun things to do outdoors!  She follows a Paleo diet and loves making new exciting Paleo dishes. She also coordinates the events at CrossFit SoCal.  She is thankful to be able to merge her two passions of event planning and CrossFit! Contact Carrie if you have any event ideas.

WOD:

Level 2

2 person team For time:
20 Muscle-ups while partner holds 225 pounds men and 135 pounds women
60 Wall ball shots (20-pound ball to 10' men and 14-pound ball to 10' men) while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry men 70 pound kettlebell women
40 Box jumps, alternating on 24" box men, 20" box women
100' Buddy and 100-pound dumbbell carry men 70-pound dumbbell women
2 Muscle-ups

Level 1

2 person team For time:
20 Muscle-ups or assisted muscle ups while partner holds 135 pounds men and 95 pounds women
60 Wall ball shots (20-pound ball to 10' men and 14-pound ball to 10' men) while partner holds chin over the bar
100' Buddy carry
40 Box jumps, alternating on 24" box men, 20" box women
100' Buddy carry
2 Muscle-ups or assisted muscle ups

Level Share the Pain

For time:
10 Jumping pullups
10 Jumping dips
20 Wall ball shots
100' dumbbell farmers walk
20 box step ups
100' dumbbell farmers walk
10 Jumping pullups
10 jumping dips

Thursday, April 26

We welcome Jay Mendoza as our latest addition to the coaching staff!  

Jay is a Level I Certified CrossFit Trainer.  Along with that, he is also a CrossFit Football Trainer, a USA Weightlifting Level 1 Sports Performance Coach and has attended the Start Strength Coach Seminar, under the careful tutelage of Mark Rippetoe.  Prior to discoveringCrossFit, he had no athletic background and no real interest in fitness and nutrition.  After over two years of involvement in strength and conditioning and proper athletic nutrition, Jay has experienced a complete lifestyle change, ever geared in the direction of getting stronger, faster and healthier.  He coaches several Elite Fitness classes weekly and is available for personal training.

WOD:

Snatch Day

Level 2: Work up to a 1 rep Max Snatch

Level 1: Snatch technique work and light snatches

Level Share the Pain: Snatch technique work with PVC

Wednesday, April 25

Squatting is very good for you! If you are not doing it in your current workout program, you should find a new program!

Make plans to attend the Reebok CrossFit Games Regionals with CrossFit SoCal!  Come cheer on our amazing and strongest team to date!  Tickets are on sale now!  Come for just a day or stay for the whole weekend.  See the sign up sheets on the white board to join us for dinners or contact Carrie Bavaro if you would like more information.

WOD:

Level 2

35 Back squats (135 lbs men/95 lbs women)
25 Pull-ups
12 Shoulder-to-overhead (135 lbs men/95 lbs women)
35 Front squats (85 lbs men/65 pounds women)
25 Pull-ups
12 Shoulder-to-overhead (85 lbs men/65 pounds women)
35 Overhead squats (65 lbs men/45 lbs women)
25 Pull-ups
12 Shoulder to overhead (65 lbs men/45 lbs women)

Level 1

35 Back squats (95 lbs men/65 lbs women)
15 Pull-ups
12 Shoulder-to-overhead (95 lbs men/65 lbs women)
35 Front squats (65 lbs men/45 pounds women)
15 Pull-ups
12 Shoulder-to-overhead (65 lbs men/45 pounds women)
35 Overhead squats (45 lbs men/33 lbs women)
15 Pull-ups
12 Shoulder to overhead (45 lbs men/33 lbs women)

Level Share The Pain

3 Rounds for Time of:

20 Air Squats
15 Jumping Pull-ups
10 Shoulder-to-overhead 45 pounds men/22 pounds women

Tuesday, April 24

A solid rack with high elbows, sitting back nicely next to the neck.

Bring a friend or family member to Share the Pain!  Your friend may attend any of our classes this week for FREE! 

WOD:

3 Rounds for time of:

10 1 arm dumbbell or Kettlebell snatches alternating arms
Run 250 meters

Level 3: 100 pounds men/70 pounds women
Level 2: 50 pounds men/35 pounds women
Level 1: 35 pounds men/25 pounds women
Level Share The Pain: 20 pounds men/15 pounds women

Monday, April 23

Join us for our Strongman class at 9am every Sunday! 
It is Share the Pain week!  Bring a new buddy to any class this week for FREE! 

WOD:

 Level 4

For Time:

Row 1000 meters
25 Pistols
15 Hang Power Cleans 225 pounds men/135 pounds women

Level 3

For Time:

Row 1000 meters
25 Pistols
15 Hang Power Cleans 155 pounds men/105 pounds women

Level 2

For Time:

Row 1000 meters
50 Squats
15 Hang Power Cleans135 pounds men/95 pounds women

Level 1

For Time:

Row 1000 meters
25 Pistols
15 Hang Power Cleans 115 pounds men/80 pounds women

Level Share The Pain

For Time:

Row 500 meters
25 Squats
15 dumbbell hang power cleans

Friday, April 20

Team effort! If you are a CrossFit SoCal member, feel free to come on Saturday mornings at 9am to train with the team!  The more competition the better!  The more people the better.  Working out with the team will not only help them push, but you will be pushed harder than ever.

Lift:

Beginner: Deadlift: 1 set of 5, 5 to 10 pounds heavier than last time.

Novic/Advanced: DeadLift: 15 sets of 1 at 80% of 1 rep max. 1 set every 30 seconds

WOD:

Level 3

5 rounds for time:
4 DeadLifts 315 pounds men/ 205 pounds women
20 double unders

Level 2

5 rounds for time:
4 DeadLifts 225 pounds men/ 155 pounds women
20 double unders

Level 1

5 rounds for time:
4 DeadLifts 185 pounds men/ 125 pounds women
20 double unders

Thursday, April 19

Don't forget we have Olympic Weightlifting Classes available several times throughout the day and week!
Contact Coaches David Miller or Veronica Aguila for details.  

Lift:

Beginner: Back squat, 3 sets of 5, 5-10 pounds heavier than last time. One set every 3 minutes.
Novice/Advanced: Back Squat: 12 sets of 2 at 85% of 1 rep max. 1 set every min.

WOD:

Level 2

For 3 minutes perform max rep thrusters in 20
seconds, rest the remaining 40 seconds-100 pounds men/65 pounds women

for the next 3min: perform max rep push press
in 20 seconds, rest remaining 40 seconds-100 pounds men/65 pounds women

for the next 3 min: max reps muscle ups in 20 seconds, rest remaining 40 seconds

No break when switching exercises.

Level 1

For 3 minutes perform max rep thrusters in 20
seconds, rest the remaining 40 seconds-75 pounds men/53 pounds women

for the next 3min: perform max rep push press
in 20 seconds, rest remaining 40 seconds-75 pounds men/53 pounds women

for the next 3 min: max reps assisted muscle ups or ring dips in 20 seconds, rest remaining 40 seconds

No break when switching exercises.

Wednesday, April 18

Got stones?  We just made Atlas Stones with Hybrid Stone Molds from Rogue Fitness!

What will the event WODs be for the Regionals this year?  Any guesses? Stay tuned....

Lift:

10 meter Dog Sled Pushes
1 light, 1 medium, 1 heavy

WOD:

Level 2

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Broad Jump 6 feet men, 5 feet women
GHD sit-up

Level 1

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Broad Jump 6 feet men, 5 feet women
Abmat sit-up

 

Tuesday, April 17

Richard working hard on a Sunday morning!

Lift:

Beginner: Power clean and Jerk Technique Work

Novice/Advanced: Work up to a heavy single Power Clean and Jerk

WOD:

TEAM WOD:

Teams of 3

1 athlete may work at a time

150 Box jumps
150 Burpees over the bar
75 Push Jerks-95 pounds men/65 pounds women
75 Power cleans-95 pounds men/65 pounds women
300 Double unders
600 M farmers carry on the 50 meter course-1.5 pood men/1 pood women