Categorized as: Athletic

Thursday 22 May 2014

Crossfit 619

Strength

Superset
Pendlay Row
5 x 8
Air Squats
5 x 20
Every 3 Minutes

Superset
T Bar Row
5 x 8
Push Ups
5 x 15
Every 3 Minutes

Workout of the Day

5 Rounds
15 Ring Rows
15 Kettlebell Swings
400 Meter Run

Wednesday 21 May 2014

Crossfit 619

CrossFit 619 will be closed on Friday after the morning classes, Saturday and Sunday for the CrossFit Regionals at The Del Mar Fairgrounds. New tank tops and t-shirts will be in this afternoon.

Strength

Superset

Bench Press
8 x 8
Hollow Rocks
8 x 15

Every 3 Minutes

Workout of the Day

21-15-9

Handstand Push Ups
Knees to Elbows
Dips
Jumping Squats

Run 400 Meters between and after last round

crossfit 619

Tuesday 20 May 2014

For Joey…

Handstand Skillwork

Every Minute on The Minute

10 x L-Sit til Failure (Rest until the next minute)

10 x GHD Sit Ups

Workout of the Day

400 Meter Run Buy-In

8 Rounds
20 Sit Ups
12 Pull Ups

400 Meter Cash-Out

Friday 16 May 2014

Crossfit 619

Power

Clean and Jerk 5 x 1
Every Minute on The Minute

Clean and Jerk 5 x 2
Every :90 Seconds

Clean and Jerk 5 x 1
Every 1-2 Minutes
Find Your 1 Rep Max
9 Minute Time Cap

Workout of The Day

8 Rounds
10 Ring Push Ups
10 Strict Pull Ups
200 Meter Run

Wednesday 14 May 2014

Crossfit 619

1. 8 x 2 Hang Snatch @85% Every :90 Seconds
2. 5 x 5 Overhead Squat @80% Every 2 Minutes
3. 7 x 1 Snatch Pulls @105% of 1 Rep Max

Power

10 x 1 Hang Clean + 1 Clean
Every :90 Seconds

Workout of The Day

5 Rounds
20 Double Unders
500 Meter Row
400 Meter Run

X. 15 Minutes Stairmaster
Y. 10 Foam Roller for Lower Extremity
Z. La Crosse ball for Scapula Stabilizers

Tuesday 13 May 2014

PLEASE POST YOUR PUSH JERK AND WOD TIME FROM YESTERDAY ON THE BLOG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

1. 5 x 2 1 ¼ Front Squats
2. 3 x 60 Handstand Walks 1 Minute Rest Between
3. Shoulder Mobility

Tuesday

Strength

Superset
Back Squat
5 x 5 (8)
Strict Pull Ups
5 x Max Reps
Every 3:00

Every Minute on The Minute
Odd 15 (11) Front Squats 205/145 Level 2 185/135 Level 3 135/95
Even 15 (11) Pull Ups

WOD

30 Box Jump Overs

30 Wall Balls

30 GHD Sit Ups

30 Wall Balls

30 Box Jump Overs

Rest 3 minutes

25 Box Jump Overs

25 Wall Balls

25 GHD Sit Ups
25 Wall Balls

25 Box Jump Overs

Rest 3 minutes

20 Box Jump Overs
20 Wall Balls

20 GHD Sit Ups

20 Wall Balls

20 Box Jump Overs

X. Wrist Flexor Mobility
Y. Hip Mobility
Z. IT Band Mobility

Monday 12 May 2014

Crossfit 619

Crossfit 619

In 2011 I was able to attend The CrossFit Games and watched The CrossFit New England Team win it all. It was one of the most inspiring and awesome moments in my career. The video below is a little behind the scenes of what it takes and feels like to be part of a winning team. The Fittest Team on The Plant in 2011 went to the next level mentally to achieve their goals.

Please Don’t forget to do your part for the team. Arrive early, stay late, use your exercise journal, add weight to the bar, and dedicate yourself everyday to getting stronger, faster, and better. Our gym is for motivated people only.

After 2 years of hard work Jaime is going to The CrossFit Regionals and representing 619. Our goal is going to Regionals in 2015 as a team, 3 Male Athletes and 3 Female Athletes. We have more than 3 great male athletes that are ready. We need 2 more female athletes that are dedicated to getting there. We will not sell our souls to the devil or poach athletes from other crossfit gyms. We hope that our programming, dedicated coaches, facility, and culture of results and progress are what attracts those advanced elite level athletes moving to San Diego to join our team. Those elite athletes will come to 619 if they know we are serious about getting better so please do your part in making our team better. Be relentless in your pursuit of progress and results.

Thank you 619.

In Health,

Coach Chris

Please come to class today fully aware of what your current 1 or 2 Rep Max is and post your Push Jerk Max for today and WOD TIME to comments.

Monday

Power

4 x 2 Jerk Dips + 1 Push Jerk
Every Minute on The Minute
4 x 1 Jerk Dip + 1 Push Jerk
Every Minute on The Minute
4 x 1 Push Jerk
Every Minute on The Minute
Find your 1 Rep Max

Add 20# to your 1 Rep Max
4 x 2 Jerk Dips
Every Minute on The Minute

WOD

5 Rounds
6 Shoulder to Overhead 155/110 135/95 115/75
12 Knees to Elbows
6 Wall Walks
200 Meter Run

crossfit 619

Friday 9 May 2014

Strength

5 x 8 Overhead Squats
Every 2:30

5 x 5 Back Squats
Every 3:00
Find your 5 Rep Max

WOD

5 Rounds
10 Burpee Pull Ups
15 Kettlebell Swings RX+ 2./1.5 RX 1.5/1.0 Level 3 1.25/.75
400 Meter Run

olympic weightlifting

Crossfit 619

8 May 2014

Power/Core Strength

Superset
10 x 2 Hang Clean
10 x 14 (7) GHD Sit Ups
Every 2 Minutes

WOD
7 Rounds
15 Wall Balls
400 Meter Run

crossfit 619