Thursday the 29th

As we start to taper back the load a little the next few weeks you'll notice less weight and more cardio movements.

WU: Double Unders
        - Practice starting in  DU
        - Max effort 2 minutes

Skills: Kneeling Jumps

Strength: 5 sets: 15 Ring Rows, 15 Atomic Ring Push Ups*
 
* Each push up done from the floor with your feet in the rings. At the top of the push up, pull your knees into your chest like a crunch.


WOD:  1000m Run 15 Burpee Pull Ups
             Rest 1 minute
             800m Run 20 Burpee Pull Ups
             Rest 2 minutes
             600m Run 25 Burpee Pull Ups
             Rest 3 minutes
             400m Run 30 Burpee Pull Ups

Tuesday the 27th

WU: Running  10x50m  Work on your pose

Skills: Muscle Ups

Strength: 5x3 Roman/straight legs deadlift
              - Slight bend to the knees
              - Pull with the hamstrings

WOD:  42,30,18

            - Wallball
            - Toes to bar
            - Box Jump 24/20

Tuesday the 20th

Warm Up: Double Unders

Skills: Front Squat for form
          - Tight back
          - Elbows First

Strength: Work up to Max Squat
              - True 1RM

WOD: 5 rounds:

            45 sec AMRAP Dead Lift – 225#/155#

            15 sec

            45 sec AMRAP Burpees

            Rest 15 sec

Thursday the 15th

WU: Tabata Warm Up: 2 rounds Push Ups, Pistols, Sit Ups, HSPU
                                       Air Squats, Pull Ups, Broad Jump, Plank

Skills: Muscle Clean
           - No rebend
           - Huge primary pull

Strength: Floor Press: 8x2 @55%.
               - Tight Elbows
               - Fast reps 1030 tempo

WOD:                         REV THE MOTOR
               
                                     4 rounds of
                                   
                                    1 Minute of Burpee
                                                        KBS   55/35
                                                        DU
                                                        Rest

Tuesday the 13th

Happy Birthday Ali!

WU: Hand stands, HSPU, Summersaults

Skills: Snatch Balance

Strength: Weighted Pull Ups 5x2

WOD: Ali-Gator    12/13 on her 27th birthday.

        6 Rounds:
        12 Burpee Broad Jump
        13 C&J 95/65
        27 Bar Hops

Thursday the 8th

Alright crew, sorry it took so long to get this posted. Been a crazy day.

Warm up: Kip/ Butter Fly practice

Skills: High hand squat clean

Strength: Deadlift with band around hips.

WOD:   4 rounds:
             15 Power Snatch 95/65
             15 Burpees
             25 DU
             2,3,4 mins rest
             

Tuesday the 6th

WU: Rope Climbs, Hand Stands

Skills: Split Snatch   5x5 @55%

Strength: Clean Pulls   2,2,2,2,2 @105% Max Clean

WOD: 10 Min AMRAP

           60 Bar Facing Burpees
           30 OHS 120/90     105/65
           10 MU    C2B

Saturday the 3rd

There will be a small contest at USCF on Saturday. Its a great event with one basic but hard body weight WOD. There are tons or prizes and its FREE to enter! The best part is that it starts at 7pm so you dont even have to get up early.

Check out www.navydiverolympics.com for details and registration.

Thursday the 1st

Holy shit its December already!

WU: Hip extension box jump with a pause at the top. 25 reps, 15 seconds between reps.

Strength: Floor Press    6x3   Focus on explosive upwards movement.

Skills: High Hang Snatch   5x5
          - 50%
          - Use a full squat
          - Transition Speed!

WOD: 21 Deadlift  205/135  165/105
            21 Chest to Bar Pulls Ups

            1 minute rest

           15 Front Squat  205/135  165/105
           15 Burpee Box Jump 30/24

           2 minutes rest

           9 Power Cleans  205/135  165/105
           9 50 Ft. Suicide runs

           3 Minutes rest

          7 Clean and Jerks 205/135    165/105
          7 Muscle Ups

Tuesday the 29th

Alrighty kids, time to get back on track. We are going to increase volume over the next few weeks. So from now on everyone should be getting the Tuesday and Thursday class as well as 3 CFCC classes. If you can make or do one of the endurance classes thats a bonus.

Todays training:

 WU: Double Unders

Skills: Kettlebell windmills 5x5 on each side

Strength: Max effort C&J

WOD: Tonight WOD will be a very special running WOD hosted by our very own Coach Rich.

Tuesday the 22nd

WU: Tire Flip!

Skills: Overhead squat
           - Elbows
           - Shoulder shrug

Strength: Max effort box squat
              - 5x2

WOD: 7 Rounds for time
           
            7 Power Snatch 95/65
           11 Box Jump 30/24

Thursday the 17th

WU: Medball Abs

Skills: Full Snatch
         - Stay Light
         - Focus on form

Strength: Front Squat
               - 10x3 @ 60%
               - Explode on the top 1/3rd

WOD:  5 Round
           
            20 Double Unders
            10 Overhead Squat   135/95  115/75
            20 Pulls Ups
             2 minute rest
           

Wednesday the 16th

Do one of the following:

 CFCC WOD

 30 min moderate run

 Yoga 

Tuesday the 15th

WU: Tabata Double Unders

Skills: Jerks
           - Go Low
           - Fast Arms
           - Stay at the bottom for a 3 count

Strength: 5x3 Weighted Strict Pull Ups
               - Use a 3010 Tempo.  Pull Up for a 1 count, no rest, down for a 3 count, no rest

WOD: Capacity Test
        20 Min AMRAP of:
 
      20 Thrusters 135/95    115/75
      20 Pull Ups
      20 Burpees

  This one is a grinder! The goal for the girls is 2 rounds. Goal for the men is 21/2 to 3 full rounds.

Thursday the 10th

WU: Muscle Up practice

Skills: High hang squat clean
    - Focus on the transition
    - Use the bands if needed

Strength: Roman deadlift
              - 10x2 @60%

WOD: 5 Rounds:  10 Burpees Box Jump
                              21 KBS
                              400m Run
                              1 minute rest


Dont forget there is a lot going on this weekend. Saturday we will meet at CFCC at 10 to go up to the NLI. Lets to to be leaving by 10:15. Wear your red shirt.

Sunday: Self defense class at 11am. $5pp.

Tuesday the 8th

WU: Pose running

Skills: Box jump pause/ kneeling jumps
           - Working on..... you guessed it. Getting the hips open.

Strength: Max effort bench press   5x1
                - Stable platform
                - Elbows in
                - Closer grip

WOD: 6 rounds for time:
            30 air squat
            10 Chest to Bar
            5 Clean and Jerk 155/105     135/95
18 minute cap

Thursday the 3rd

WU: Turkish Get Ups

Skills: Mid hang muscle clean
           - Toes and shoulders
           - Lean back
         
Strength: 5x5 Kettlebell/band shoulder press

WOD: 5 Rounds: 8 BFB
                             8 DL 225/155
                             8 T2B

Wednesday the 2nd

Rest or active recovery day. Typically you could also do a CFCC WOD but todays WOD includes a bunch of toes to bar, and tomorrow we have a lot of toes to bar...... so use caution if you decide to do todays WOD.

As a reminder, we have been asked to stay clear of the 6:30 class while we warm up so please to to do so.

Tuesday the 1st

WU: Kettle Bell Swings. If you dont know it, learn the KB Snatch. Its a faster way to swing.

Skills: Mid hand Snatch from the box
          -Stay Light
         - Strong primary pull
         - Work on transition speed

Strength: Power Clean
                4x3 at 90%
              - Fast Elbows
              - Hips back

WOD: 10 Thrusters 120/80    100/65
            600m Sprint
            2 minutes rest

            15 Thrusters
            400m Sprint
            2 minutes rest

            20 Thrusters
            200m Sprint

Monday the 31st.

Happy Halloween!

Today is a rest day or active recovery day. If you want to do Fran today at the gym you can, I will be doing it at 5:30 if anyone wants to crush it with me. Be advised that tomorrows WOD also has thrusters but Fran shouldn't affect that. I know how we all love Fran and if you want to see how much you have improved on it you can give it a shot.



The plan for the week is to the do OCT WOD on Thursday. I want everyone fully rested, I also want to see some other people get some scores and figure out pacing for this quick little WOD.

Tonight at 5pm our very own Super Greg will be doing the last OCT WOD. He is leaving for 3 weeks for some pre-deployment shenanigans and tonight is his only night to do it. I will be there to judge his workout and may even do the WOD next to him to give some competition and pacing. If you want to come cheer along or do a round with him be there and ready by 5!

Sunday the 30th

Warm up with 15 minutes of double under practice. If you can get 50 try for 75, if you can get 5 try for 10. Try starting right off in a double under. Watch your mechanics. -Hands slightly in front and by your sides!

Skills: 5-7x5 Overhead squat. Stay light (60%) Focus on hips and shins. Shrug your shouldersand lock your elbows!!!

WOD: 6 rounds of Helen: 6 x 400m run, 21 KBS (54/36), 11 Pull ups.

Thursday the 27th

Warm up: Kip/ Butterfly Practice

Skills: Snatch Balance
           - Focus on shoulders and elbows
           - Get Low!
           - Up slow

Strength: Snatch Deadlift  8x2  60% max add chains or bands in you want

WOD: 4 rounds: 3 Muscle Ups/ 3 strict chest to bar pull ups
                           12 Deadlift @315/205    255/165
                            24 Burpee Wall Ball

4, 5, 6 minutes rest respectively between rounds
                           

Tuesday the 25th

Warm Up: Pose Running

Strength: Push Press   5x3

Skills: Hang Cleans

WOD: 15 Squat Clean  155/105   No Scaling!
            30 Pull Ups
            12 Squat clean
            24 Pull Ups
             9 Squat Cleans
            18 Pull Ups

20 minute Cap. Every Rep counts!

With any WOD designed with a cap its always better to finish, obviously. So, a more conservative pace with little rest might be the tactic for those worried about the cleans.

Monday the 24th

Rest Day!

We will be doing the 2nd OCT Wod tomorrow.

Great job by everyone who did Grace yesterday, some blistering times!

Sunday the 23rd

Be at the gym 11ish for Amazing Grace. If it sounds boring consider going heavier or doing it with a partner.

  Grace  30 Clean and Jerks @135/95

If anyone still hasn't done the qualifier WOD or wants to redo it, you can do after Grace.

Thursday the 20th

Sorry Im so late in posting this. I with the WOD already out there I forgot to post the rest.

Warm up: 15 minutes on your own, make sure you have a sweat going before the WOD.

WOD 10 minute AMRAP  75 DU, 50 Box Jump 24/20, 25 Shoulder to overhead 105/70

Skills: Muscle Ups

Strength: Box squats  10x2 @60% 1RM

Tuesday the 18th

Ok, we are going to do the qualification WOD on Thursday. I got called into work tomorrow so I wont be there. Also, I really want our first comp WOD to be done as a team. As a result, Tuesday will be a regular WOD, Wednesday will be a rest day, Thursday we will do the OCT WOD then strength.


Warm Up:  DU skills

Skills: Hand Cleans
           - Toes and shoulders
           - Fast Elbows
           -Hit full depth

Strength: Bent rows   6x3

WOD: 5 Rounds: 45 second AMRAP deadlift   225/ 155    185/135
                             15 second rest
                             45 second burpees

Monday the 17th

REST DAY!  Be fresh for Tuesday.

Sunday the 16th

Play YOUR game.

As the first of the qualifier WOD comes out, please, nobody panic. Go out and put in the best effort you can. Dont worry about what you think other people will be getting or how many reps you think you should do. There will be people who do more reps but there will be even more that wont finish a single round of double unders. Play your game. We are all much better than the average crossfitter, trust me.

Saturday the 15th

We will meet at 10:30 for our WOD. Its going to be heavy.  We will take a short break then head up to Ramona. Again, this is going to be a very cool event and everyone should try to attend. See you tomorrow.

Thursday the 13th

Warm Up: HSPU, practice the kip.

Skills: Breathing ladder. 1 C&J, 1 Breath rest, 2 C&J, 2 Breath rest ect ect. until failure.
   - This is more about controlling breathing than about the strength. Fight the urge to hyperventilate.

Strength: 8x2 Speed Clean Pulls with band. Similar set up to this.
               - Stay tight

WOD: "Another boring 21,15,9 workout"

  3 rounds: 21 Front Squat at 95/65    75/55
                  15 OHS 95/65     75/55
                   9 Burpee Box Jumps  30/24
                   2 minutes rest

Wednesday the 12th

Pick one of the following:

30 minutes Run at a light pace
CFCC Class
Rest



Make sure you have registered for the OC Throwndown, NO EXCUSES! Follow this link to register.

Tuesday the 11th

Some of us did a killer WOD yesterday at Crossfit PB. We need to get a better showing on Sundays. Its part of the programming and is great to get out and try something different.

The registration is up and running for the Throwdown. Make sure we all get registered!

Tuesday the 11th.

Warm up: Pistol practice

Skills: High box Snatch
           - Work the "second pull"
           - Up on the toes
           - Shoulders back

Strength: Max Effort Jerk  5x2

WOD: In 12 total minutes complete:

         800m Run followed immediately by AMRAP: 10 DB Thrusters 40/25  30/20
                                                                                    10 Chest to bar Pull Ups
                                                                                    10 Unbroken DU

Sunday the 9th

We will meet at CFCC at 2pm and head to Crossfit PB for a 3pm WOD. I really want to see everyone there!

Friday the 7th

Pick one:

CFCC
Run 30 minutes
Rest
Yoga Tropics at 5:45 (do this one!)

Thursday the 6th

Warm up with toes to bar practice. Work on the kip. Move your head!

Skills warm up: Hand stands and hand stand walking.
                           - Listen to whatever Carrie says!

Strength: Kettlebell/rubber-band bench press. 5x5
               - Go slow and smooth

WOD: If not raining - 3 rounds of 100m, 200m, 300m sprints. Rest 60, 90, 120 seconds respectively.
            - Follow coach Rich's tips and coaching points on pose running.

Tuesday the 4th

Warm Up: Muscle Up segments

Skills Warm Up: Overhead squat

                            - Focus on hips

                            - Tight Core

                            - Shrug your shoulders

Strength: Heavy Back Squat   5x3

                - Get your head in it

                - Use your spotter

                - Slow your decent

WOD: 50-40-30-20-10-20-30-40-50 Double Unders

   In between each round you must complete 2 ground to overhead: 205/115 RX  165/80 Intermediate  (16 minute cap)

Monday the 3rd

Rest Day.

Thursday the 29th

Warm up with Kip/Butterfly practice

Skills warm up: Kneeling jumps
                         - Stay light
                         - Tight core
                         - Plant the landing

Strength: Speed Deficit Dead Lift:  8x2
               - Focus on form
               - Single Tap
               - Hold 3 seconds at the top

WOD:
15 C&J @ 135/95     115/75
Rest 1 min
15 Snatch @ 135/95     115/75
Rest 2 min
50 deadlift @135/95   115/75
Rest 3 min
Run 1k
Rest 4 min
Fran Rx  95/65


SUCK IT!  



       

Wednesday the 28th

Choose one of the following:

Rest
Run 30 minutes
CFCC WOD

Or.....

I will be going to yoga at 7pm at Yoga Tropics, I recommend everyone try yoga every once and a while. If you want to come let me know. Be sure to hydrate a lot before hand.

Tuesday the 27th

Warm Up: DU Practice
Strength: Max effort seated shoulder press: 5x2
Skills Practice: Clean Pulls
                             - Use your hips
                             - Speed, speed, speed
      

WOD: San Diego Sectional WOD (2010)
Three rounds for time of (25 min cap):
15 Deadlifts RX (225/155lbs) Intermediate (185/135)
21 kettlebell Swings RX(32/24kg) Intermediate(24/18)
Run 350 Meters

Sprint WOD. Every rep, every round as FAST as possible. Have nothing left....

Monday the 26th

Rest day!

Details for entering and qualifying for the OC Throwdown have been posted. Check it out!

Thursday the 22rd

Warm up: Rubber Band running

Skills Warm Up: Muscle Up Segments

Strength: Floor Press 8x2
               - Be fast
               - Be sharp

WOD: 5 Round: 7 Snatch @ RX(135/95)  Intermediate (110/70)
                           14 Wallball
                           21 Box Jump 24/20
                           3 mins. rest

Make sure everyone is warmed up and ready at 7:30.  See you there!

Wednesday the 21st

Choose one of the following:

Rest
Run for 30 minutes
CFCC Class



Good job everyone! Last nights class was a killer. I will try hard to keep the classes moving so we aren't getting out so late. It was a mad dash to tacos after wards. Everyone remember to bring your T-Shirt money if you haven't already.

Tuesday the 20th

Monday the 19th: Rest Day


Tuesday the 20th:

Warm: 500m row/ Planks

Skills warm up: Power Cleans

Strength: Front squat 5x3

WOD: 7 rounds of 5 Squat Clean Thruster (increasing weight), 10 T2B

95/45

105/55

115/65

125/75

135/85

145/95

155/105

Sunday the 18th

We will be training at Crossfit Solana Beach with Trish Davis. Like I said last night Trish is an awesome coach and Im sure she has something fun planned. The Sunday travel day is part of the planned programming for our team so everyone should be there and representing the team! The address is 2004 Glasgow Ave in Cardiff. Its a house on the corner of Glasgow and Birmingham. Be there and ready for 10am.

Thursday the 15th

Warm up with Butter Fly Pull-Up practice

Shoulder-to-overhead skills for 20 minutes. Stay light, focus on form, USE YOUR LEGS, be fast!

Strength: Box squat  10x2 @55% max back squat, rest 60 seconds. Every rep as explosive as you can.

WOD: 5 rounds 

15 Overhead squat @115/85

25 unbroken double unders

3 min rest

Double unders must be completed in increments of 25 or they do not count. 24=0!

Scaling for DU will be unbroken increments of 5.

Wednesday the 14th

Great first class everyone! The turnout was amazing and everyone put out 100%. Feel free to give me feed back as we go to keep the class fresh and progressing.

Todays programming is to pick one of the following:

CFCC Crossfit Class

30 min run (heart rate not to exceed 130)

Rest Day

IF YOU WANT TO DO FIGHT GONE BAD.....

Rest or run today. Rest or run Friday. FGB on Saturday. 

Tuesday the 13th

It begins!

Todays training will be as follows:

Warm up with DU practice.

20 Minutes of light FAST hang squat snatch practice.

Strength: Find your 2 rep max Snatch Deadlift, do it for 3 sets. Form is key!

WOD: 

“Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00