Categorized as: Athletic

7 May 2014

crossfit 619 san diego

Your success is inter-related to your commitment.

My colleague who is a Phd in psychology with a Masters in exercise science told me that he believes that people with a goal tend to fall off the workout wagon after reaching their goal but people who have enjoyment in their workouts are the ones who exercise consistently throughout their lives. For me personally I find that success in my personal and professional life are very dependent on how well my exercise regimen is going.

The equation for success is Progress + Results + Enjoyment + Fun = Success

If you are not increasing weight on the bar or being intense with your workouts week in and week out how do you expect to make progress? If you’re not making progress how do you expect to have results? Where’s the Enjoyment? How is this going to be fun? Zero Success? That Sucks!!! Will you be a quitter?

Please add weight to the bar without being told to do so. Be committed to your progress, Be successful. Somebody told me, “Coach __________ never tells me to add weight to the bar.” Really !!!!! I asked them if they would like Coach _________ to lift the weight for them. A culture of success is everybody’s responsibility . Fitness is really fun when you’re committed to the Exercise Journal and seeing results.

Be a doer !!!!

The Fat Burning Phase 1 Food List is available to all of our members. Please email me at sdpersonaltrainer@yahoo.com . If you would like a copy, I will set the time to go over it with you.

Let’s do this!!!

Wednesday

WOD

Power

5 x 2 Hang Snatch or Hang Power Snatch + 1 Overhead Squat
Every Minute on the Minute

5 x 1 Hang Snatch or Hang Power Snatch + 1 Overhead Squat
Every Minute on the Minute

WOD #1
21-15-9-6-3
Strict Handstand Push Ups
Pull Ups
Box Jump Overs

WOD #2
1 Mile Run

crossfit 619 san diego

Crossfit 619

Crossfit 619

6 May 2014

crossfit 619 san diego

Have you ever been a part of a Team?

If so, how did it make you feel?

For me, I love being a part of a Team.

Growing up I played little league baseball. In High School I was on the Wrestling Team and the Football Team.

I felt really proud rolling down the hallways with my teammates.

But it wasn’t all about showing off.

The connection that you have with your Teammates is something you cannot explain unless you have experienced it.

The wins and the losses that you share with them create a bond that cannot be broken.

And the way a Teammate can feed off another Teammate’s motivation when he or she is down.

It’s not just about you.

You’re not out there all alone.

If you need help, a Teammate is ALWAYS there to help you up.

I also experienced this type of Team when I was in the United States Navy.

Talk about a bond!

You’re not going to find a stronger Team bond anywhere.

I do believe the more hardship you go through with a person or Team, the stronger the bond becomes.

Patrolling The Persian Gulf and being in life threatening situations day in and day out will really bring a Team together.

Ever since I got out of the Navy, I’ve been searching for that Team bond again.

For 15 years, I’ve been searching for a team bond like that.

And finally, that Team is here. We call ourselves, “Team 619”.

Remember, what you put into the team is what you’ll get out of it. Ask yourself what you can do to put your team in a better position to win. Take initiative and do it.

In Health and Very Respectfully,

Coach Chris Keith

Tuesday

Power

7 x 1 Clean Deadlift + 1 Hang Power Cleans + 7 Front Squats
Every 3:30 Seconds

Strength
Unbroken (Not for Time)
1 x 20 Front Squats 185/130 155/105 135/95
1 x 20 Bar Facing Burpees
1 x 15 Front Squat 185/130
1 x 15 Bar Facing Burpees
1 x 10 Front Squats
1 x 10 Bar Facing Burpees

30-25-20-15
GHD Sit Ups or Ab Mat Sit Ups L2,3
Kettlebell Swings 2.0/1.5 1.5/1.25 1.25.75
Double Unders

1 Legless Rope Climp or Spanish Wrap Rope Climb in between rounds

5 May 2014

Motivated People Only!!!!

By entering our gym, you agree to give 100% of what you have. There are no excuses or second chances. Everyday, every moment is an opportunity to excel, to be more, to achieve your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave your all. If you don’t have that level of commitment, don’t waste your time or ours. – Coach Chris Keith

crossfit 619 san diego

Motivated Matt 2 Days Ago

crossfit san diego

Motivated Matt at the 7am Class Today

crossfit 619 san diego

Skillwork

4 Rounds of 50′ Handstand walk with 1 minute Rest Intervals or Handstand Skillwork

CrossFit Benchmark WOD “Lynne”

Lynne RX is a couplet of body weight bench presses and pull-ups.

5 rounds for max reps, of body weight bench presses and pull-ups. Unlike Fran, Helen and Baseline, which we’ve covered, “Lynne” is not for time. You may take as long as you need to perform all five rounds. But why? Periodically, a WOD (Workout of the Day) with a name will come up. These benchmarks are used as tests and measurements to see how far you’ve progressed since the last time you performed them. If you’re improving at the benchmarks, you’re getting fitter and developing athletically. So use “Lynne” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, and strength-endurance.

CrossFit Benchmark Lynne

5 rounds, for max reps

Body weight Bench Press Level 2 85% of bodyweight Level 3 70% or 135/75
Pull-ups (strict, kipping, and or butterfly are acceptable)

your WOD reps should be written like this

i.e. 25/30 – 21/24 – 18/20 – 15/16 – 12/8 at 235# bodyweight

4pm David never misses a pull up day

crossfit 619 san diego

2 May 2014

Crossfit 619

Crossfit 619

crossfit 619 san diego

Friday

Superset
8 x 6 (8) Front Squats
8 x 12 (8) GHD Sit Ups
Every 4 Minutes

7 Rounds
7 Thrusters 115/75 Level 2 95/65 Level 3 75/45
7 Bar Facing Burpees
7 Pull Ups

1 May 2014

What are you going to do today to make yourself better than yesterday?

Remember Sunday we are doing Yoga with Jenny at 9am : )

Please do not make Coach Chris go into his speech about Progress, Results, and Exercise Journals. He gets really riled up about it. Also, please post your WOD times to comments on the BLOG EVERY DAY.

Thursday

Power

7 x 1 Clean Deadlift + 1 High Hang Clean + 2 Cleans
Every :90 Seconds

Strength

5 x 6 (8) Pendlay Row
Every 2 Minutes

WOD

5 Rounds
12 Kettlebell Swings 2.0/1.25 Level 2 1.5/1.0 Level 3 1.25/.75
24 Double Unders Level 2, Level 3 Crossovers
12 Box Jumps 24/20
200 Meter Run

30 April 2014

THIS SATURDAY Come out and support Team 619 at La Jolla High School’s CrossFit Competition this Saturday at 9am . We will be there til 5pm but if you all could be there to cheer on Coach Aleks, Jaime, Rich and Christine that would be awesome. There will not be classes on Saturday Morning at the gym.

THIS SUNDAY 9am Yoga with Coach Jenny.

crossfit 619 san diego

Please post your WOD RESULTS for today to comments.

Power

10 x 2 Push Jerk

or

10 x 6 Push Press

WOD 1

21-15-9
Toes to Bar
Burpees
Wall Balls

WOD 2

1 Mile Run
1k Row

Turkey is a great way to get shredded for Summer

crossfit 619 san diego

6 Health Benefits of Turkey by Ashley Lane

1) Adaptable and Versatile:
Turkey can be prepared a number of different of ways – baked, roasted, barbequed, stir fried, and even as the protein we choose to make our sandwich’s with. Make sure to select white meat more often than dark meat because it is lower in calories and leaner than dark meat. Also, if you don’t have to have the skin then make sure to discard it before you eat to reduce the overall fat content.

2) Lean Protein:
Turkey is an outstanding lean protein and can serve as a replacement for other high in fat proteins. Turkey has even less saturated fat than Chicken. The protein in Turkey helps to build muscle, as we all know. What you may not know is it can also help to keep you fuller longer so you don’t get ravenous later.

3) Complete Protein:
Amino acids are the building blocks of protein and some of them your body can make and some of them you can only get through your diet. Turkey delivers all eight essential amino acids that you must get through your diet, making it a complete protein source.

4) Full of Minerals:
Phosphorus, potassium, iron, magnesium and zinc are all minerals found in turkey. These essential nutrients help your body function properly including regulating blood pressure, building new cells, and boosting immunity.

5) High in Vitamins:
Turkey is a great source of B3 and B6 vitamins. B vitamins help with energy metabolism and normal cell activity.

6) Naturally Low in Sodium:
Sodium is needed to help regulate body function. All fresh cuts of turkey are low in sodium, which is ideal for us trying to keep our sodium levels in check.

crossfit 619 san diego

29 April 2014

Come out and support Team 619 at La Jolla High School’s CrossFit Competition this Saturday at 9am . We will be there til 5pm but if you all could be there to cheer on Coach Aleks, Jaime, Rich and Christine that would be awesome. There will not be classes on Saturday Morning at the gym.

Sunday 9am Yoga with Coach Jenny.

Please post your WOD RESULTS for today to comments.

1. Max Distance Handstand Walk

2. 1 Round of “Nasty Girls”
50 Pistols Alternating
7 Ring Muscle Ups
10 Hang Power Cleans 175/115

3. 50 Pull Ups for Time

Power/Skill

20 Minutes to Establish 1 Rep Max Hang Power or Squat Snatch

or

10 x 2 Snatch Pulls + 1 Snatch High Pull
Every :90 Seconds

CrossFit Benchmark WOD “Barbara”

5 Rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 Minute Rest

Please post total time with rest intervals to comments

X. 10 Alternating Pistols for Breakfast, Lunch, and Dinner

Y. Stretch the Heck out of your Hip Flexors

Z. 30 Minute Jog

28 April 2014

Come out and support Team 619 at La Jolla High School’s CrossFit Competition this Saturday at 9am . We will be there til 5pm but if you all could be there to cheer on Coach Aleks, Jaime, Rich and Christine that would be awesome. There will not be classes on Saturday Morning at the gym.

Sunday 9am Yoga with Coach Jenny.

Please post your WOD RESULTS for today to comments.

1. Static Handstand Hold

2. Dynamic Handstand Walk

3. 5 x 2 Front Squat

Strength

Back Squat

8 x 6 (8)
Every 3 Minutes

Back Squats

1 x 20

Snatch Deadlift (Focus on Position)

4 x 6
Every 4 Minutes

CrossFit Open WOD 12.1

7 Minute Burpee AMRAP

X. 1 Mile Jog

Y. 10 Minute Air Dyne at 60%

Z. Rollout

25 April 2014

PLEASE POST WOD TIME TO COMMENTS.

Strength

Front Squats

6 x 7 (9)

WOD

5 Rounds
20 Box Jumps
20 Wall Balls
400 Meter Run

crossfit 619 san diego