Friday, August 31, 2012

Summer is coming to a close so put on your best tank top and get to the gym for CrossFit SoCal's Suns out Guns out Tank Top Friday!  

Don't forget to sign up for Marine Fit Wars if you haven't already.  Deadline to register is September 9th.  Hopefully we have a lot of members representing SoCal and the Marine Corp!

Lift: Barbell Floor Press

10 sets of 2 at 55% of 1 rep max (Guess on 1 rep max)

1 set each minute

WOD:

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings
10 Box jumps
10 Ring dips

Level 1: 1/0.75 pood kettlebell, 20"" box, assisted or jumping ring dips
Level 2: 1.5/1 pood kettlebell, 24/20"" box
Level 3: 2/1.5 pood kettlebell/ 24/20"" box

Thursday, August 30, 2012

You can pick up your Pete's Premade Paleo orders tonight from 4:30 - 8 pm at the gym.

There has been a little change to the gym's class schedule.  We will no longer be hosting an elite fitness class or open gym at 1 pm on Tuesdays & Thursdays.  Thanks! 

Lift: Deadlift

10 sets of 2 at 55% of 1 rep max

1 set  each minute

WOD:

Five rounds for time of:
Deadlift, 5 reps
10 Burpees

Level 1: 155/95 lbs
Level 2: 225/155 lbs
Level 3: 275/185 lbs

Wednesday, August 29, 2012

Check out the Military Officers Association of America's article called The CrossFit Advantage featuring our very own Ahmik Jones, Desiree Sanchez and Col. John Jansen.

We miss you Desi!

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Abmat Sit-ups
20 Hang power cleans
25 Back extensions
30 Wall ball shots
3 Rope climb ascents

Level 1: 1/.75 pood kettlebell, 25/15 lb dumbbells, 14/8 lb medicine ball
Level 2: 1.5/1 pood kettlebell, 35/35 lb dumbbells, 20/24 lb medicine ball (touch and go only at bottom of rope climb, no stopping)
Level 3: 2/1.5 pood kettlebell, 50/35 lb dumbbells, 25/16 lb medicine ball (3 rope climbs with no feet and then, three rope climbs with feet, but touch and go only, no stopping.)

Tuesday, August 28, 2012

This is our last Tuesday being lululemon athletica La Jolla'sStudio of the Month for August!  Meet us today at the La Jolla Cove for a free CrossFit workout at 6:30 pm.  Don't miss out on the last class of the month!

There has been a little change to the gym's class schedule.  We will no longer be hosting an elite fitness class or open gym at 1 pm on Tuesdays & Thursdays.  Thanks! 

Lift: Press

Beginner: 3 sets of 5 reps, 5-10 pounds heavier than last time
Advanced: 5 at 65%, 5 at 75% and 5+ at 85% of 1 rep max

One set every 3 minutes.

WOD:

8-6-4-2 reps for time of:
Ground to Overhead
Muscle-up
Sit-ups

Level 1: Choose weight for ground to overhead, Assisted muscle ups or pull ups and dips, and Abmat Situps

Level 2: 135/95 lbs, Muscle-ups and Anchored, Overhead Abmat Situps with one 35/25 lb dumbbell

Level 3: 155/105 lbs, Muscle-ups and Overhead GHD Situps with 14/8 lb ball

Monday, August 27, 2012

Happy Birthday Coach V and Emily!

OLY class with Coach V tonight is cancelled.  She can come to the gym Tuesday night.  Please contact her with for details. 

A friendly reminder to get your Pete's Premade Paleo orders in by midnight tonight for pickup on Thursday from 4:30 - 8 pm.

Lift: Front Squat

Beginner: 3 sets of 5 reps, 5-10 pounds heavier than last time
Advanced: 5 at 65%, 5 at 75% and 5+ at 85% of 1 rep max

One set every 3 minutes.

WOD:

For time:
Thruster, 15 reps
Run 200 meters
Thruster, 20 reps
Run 400 meters
Thruster, 30 reps
Run 800 meters

Level 1: 85/55, 75/45, 45/22 lbs for the thruster sets

Level 2: 115/80, 85/55, 55/33 lbs for the thruster sets

Level 3: 135/95, 95/65, 65/45 lbs for the thruster sets



 

Sunday, August 26, 2012

Congratulations Richard for competing in The Left Coast Invitational last Sunday in the Advanced Category!  Way to represent SoCal!  You ROCKED it!

9 am: Strongman Class with Jenn

10 am: Weekend Warriors - FREE workout with Carrie!  So bring family and friends and come in for a fun WOD.

“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Saturday, August 25, 2012

 

Have you ever wanted to learn some basic boxing skills?  Or maybe just wanted to learn a little self-defense?  On Sunday, September 23rd at 11 am Adri and Kim will teach a basic boxing fundamentals workshop.  Both Adri and Kim are qualified Muay Thai fighters, and Adri is an experienced boxer with several bouts under her belt.  The workshop will cover hand-wrapping, proper fighting stance, footwork, shadow boxing, and the 4 basic punches (jab, cross, hook, uppercut).  Please sign up on the flyer at the gym.  The class is limited in space, so sign up soon to reserve your spot!  It's free and the class is for members only. 

8 am: Olympic Weightlifing

9 am: Open Gym or WOD (TBA)

10 am: Weekend Warriors - Free workout.  Bring kids, family, friends, or anyone wanting to try CrossFit.  First timers welcome, Mike and the team will take great care of you!

Friday, August 24, 2012

 

Its finally CrossFit SoCal's Suns out Guns out Tank Top Friday!  Put on a tank and get into the gym for an awesome workout.  Bring your friends and family for the last day of Share the Pain Week.  Show them what CrossFit is all about!

Please check our events board at the gym for all upcoming events!  Also we created a private CrossFit SoCal members facebook group.  If you are not apart of that group yet please friend Krista Jones so she can add you, thanks!

WOD:

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

Level share the pain: cut reps in half, run 250 meters per round, medicine ball deadlift, light kettlebell or dumbbell swings, burpees, jumping pull-ups, box jumps or step ups and medicine ball power cleans (ground to shoulders)
Level 1: 95/65 lb deadlift, 1/0.75 pood kettlebell, 75/55 lbs overhead squat, pull-ups or jumping pull-ups, 20" box jumps, 25/15 lb dumbbells.
Level 2: 225/55 lb deadlift, 1.5/1 pood kettlebell, 95/65 lb overhead squat, chest to bar pullups, 24/20" box, 35/20 lb dumbbells
Level 3: 275/185 deadlift, 2/1.5 pood kettlebell, 115/80 lb overhead squat, chest to bar pull-ups, 24/20" box, 50/35 lb dumbbells

Thursday, August 23, 2012

We will be discarding all the items left in the lost and found box tomorrow.  If you haven't already please go through it to see if anything is yours.  Thanks!

You can pick up your Pete's Premade Paleo orders tonight from 4:30 - 8 pm at the gym.

It is share the pain week. Bring a friend for FREE to see what you have been talking about.

ANNOUNCEMENT:  Tuesday and Thursday's Elite Fitness Class at 1 pm is canceled until further notice.  There will be an open gym instead from 1 - 2:30 pm with Mike Krueger, thanks!

WOD: 

2 rounds for time of :
60 double unders
40 pushups
20 overhead squats

Level share the pain: 20 single unders, 15 pushups or knee pushups and 10 overhead squats with PVC
Level 1: 55/42 lbs
Level 2: 75/55 lbs
Level 3: 3 rounds at 95/65 lbs