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Friday’s Workout of the Day

15 Wall Walks
30 Wall Balls
30 Pull Ups
30 Box Jumps

400 Meter Run
500 Meter Row

30 Double Unders
30 KBS 1.5/1.0 pood
30 Overhead Squats w/pvc or Barbell

Immaculata

Mobility

Foam Roller for Minimum 15 Minutes. Hit those Calves!!!

1 December at 619

Thirsty Thursday CrossFitters, drink 1/2 ounce of Water for every pound of bodyweight at least for optimal performance.

Buy In $$$ for Thursday

200 Meter Run

5 Wall Walks
25 Pull Ups
25 Box Jumps
25 KBS 1.5/1.0
25 Double Unders
5 Wall Walks

STRENGTH

HEAVY FRONT SQUATS

8 Reps at 50% of 1 Rep Max Warm Up 1
6 Reps at 65% of 1 Rep Max Warm Up 2

5 Set of 5 Reps @ 75 to 85 % of your 1 Rep Max – Find Your Heaviest 5 Reps

STRENGTH/STAMINA

12 Minute AMRAP

5 Squat Thrusters 95/65#
5 Pull Ups
5 Burpees

MOBILITY

Dedicate at least 12 Minutes to your foam roller after your workout.

30 November at 619

Buy In $$$

200 Meter Run

10 Wall Walks
15 Pull Ups
20 Wall Balls

Movement Preparation, Mobility, and Skill Work for Hang Power Clean/Power Clean

POWER DEVELOPMENT

HEAVY POWER CLEANS

8 Sets of 2 Reps @ 70 to 80% of 1 Rep Max

STRENGTH/STAMINA

5 Rounds For Time

3 Clapping Push Ups
3 Hand Stand Push Ups or Wall Walks
3 Push Press 135/95#
20 Ab Mat Sit Ups
20 Medicine Ball Cleans

Need Help with Your Nutrition?

Here’s a pic of CrossFit 619 Member and Resident Massage Therapist Stephanie Garibaldi-Ainsworth at 9% doing a Modified Phase 1 for The Competition Phase of her annual training regimen. Athletic Performance, Longevity, and Overall Health is our focus in Nutritional Programming. Stephanie is a Holistic Health Practitioner, Massage Therapist, and Nutritional Guidance Specialist currently working on her CrossFit Level 1 Certification. She took Chris Keith’s 3 Phase Nutrition Program to another level and is ready to help you go to the next level. Call CrossFit 619 to make an appointment now!

November 28/29 Workouts and UPCOMING 619 SAVE THE DATES

4 DECEMBER 1000AM RX JUMP ROPES DOUBLE UNDER WORKSHOP

10 DECEMBER 12 NOON 619’S HOLIDAY PARTY THE 12 BARS OF CHRISTMAS PUB CRAWL BEGINS AT MALONEY’S IN THE GASLAMP QUARTER DOWNTOWN. THIS WILL BE NIELS AND CROSSFIT COACH CHRISTIAN PALM’S GOING AWAY PARTY. HOPE TO SEE YOU ALL THERE.

7 JANUARY THE 619 CHALLENGE STARTS AT 0800AM . BRUSH UP ON YOUR CLEAN AND JERK WEDNESDAYS AT 619 WITH YOUR OLYMPIC WEIGHTLIFTING COACHES VERONICA AGUILA AT 6AM AND 7AM AND DAVE MILLER FROM 4 TO 715PM.

28 JANUARY SPARTAN RACE

12 FEBRUARY SAN DIEGUITO HALF MARATHON

25 & 26 FEBRUARY TOUGH MUDDER

31 MARCH 619 CHALLENGE

20 & 21 APRIL SOUTHERN CALIFORNIA RAGNAR RELAY

MONDAY

Thorough Warm Up and Movement Preparation for The Overhead Squat and Hang Power Snatch Skillwork.

POWER DEVELOPMENT HANG POWER SNATCH

5 Sets of 2 @ 60 to 75% of 1 Rep Max add 5 to 15# every set if you feel comfortable with your technique.

TECHNIQUE, TEMPO, THEN SPEED EMPHASIS. Nobody likes an ugly WOD : P

5 Rounds plus 800 Meter Run for Time

1 Hang Power Snatch 95/65#
1 Power Snatch 95/65#
1 Overhead Squat 95/65#
7 Box Jumps 24/20″
9 Pull Ups Chest to The Bar

Scale/Modify all 5 movements as needed

then 800 Meter Run after 5 rounds of the 5 Movements above have been completed.

TUESDAY

Thorough Warm Up and Movement Preparation for The Muscle Up with Gymnastics Rings and Back Squat Skillwork.

Strength Development

HEAVY BACK SQUATS

8 REPS AT 50% OF 1 REP MAX WARM UP 1
6 REPS AT 65% OF 1 REP MAX WARM UP 2

5 SETS OF 5 REPS AT 70 TO 85% OF 1 REP MAX

Workout Of the Day for Tuesday is

DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-20-15-10-5 WITH 5 BURPEES IN BETWEEN

ALL SETS MUST BE UNBROKEN FROM LIFT OFF TO LANDING

MULTIPLY ALL SETS X 5 FOR SINGLES IF YOU HAVE NOT LANDED A DOUBLE UNDER YET.

CrossFit 619 Finished 1st Place out of 63 CrossFit Teams in The 2011 Southern California Ragnar Relay. Will they be able to repeat in 2012? I think so…

DAY AFTER THANKSGIVING WORKOUT at 619

200 Meter Run

then 2 rounds for Technique, Time, or Both : )

25 Box Jumps
25 KBS 1.5/1.0
25 Burpee Pull Ups/Chest to the Bar as always
25 Wall Balls
25 Toes through Rings
25 Dumbell Burbees
25 Overhead Squats 55/30#
25 Knees to Elbows
25 Double Unders
25 Medicine Ball Cleans
25 Hand Release Push Ups

For Mobility 10 Minutes of Foam Roller, 5 Minutes of PVC, 5 with the Bands, 5 Minutes of Dynamic Flexibility (World’s Greatest, Samson, and Perfect Stretch).

We were rolling deep this Morning at CrossFit 619. Great workout guys!!! You all crushed it!!