Categorized as: Athletic

23 April 2015

BE A TEAM PLAYER!! PLEASE POST YOUR WOD SCORE TO COMMENTS, uncheck the Facebook box. Thank you Dan, Joey, and Matt for posting your scores yesterday. It really helps us to grow our gym and online community.

Wednesday

Strength

Superset
Pendlay Row
8 x 6 (9)
Up and Over Box Jumps 24/20”
8 x 10
Every 2 Minutes

Superset
Pull Ups
4 x 12 (6 Strict/6 Kipping)
Lateral Box Jumps
4 x 6
Every 2 Minutes

WOD

Chipper!

70 Calories on the Rower

60 Double Unders
50 Kettlebell swings (1.5,1)

40 Wall Balls
30 Sit Ups
20 Alternating Pistols or 40 Squats
10 Burpees

22 April 2015

PLEASE POST YOUR SCORES TO COMMENTS BELOW

Tuesday

Superset
Back Squats
7 x 6 (9)
GHD Sit Ups
7 x 20 (12)
Every 3:30 Seconds

WOD #1
5 Rounds
3 Power Cleans Level 1 205/135 Level 2 185/115 Level 3 135/95
5 Handstand Push Ups or 4 Wall Walks
7 Bar Dips
200 Meter Run

WOD #2
1 Mile Run

21 Monday 2014

I had the opportunity to run with the man in the video below in 2009 as I was preparing for The La Jolla Half Marathon. I PR’d that course 1:57 minutes at 225lbs and had major shoulder surgery on my right side the next day. It was a tough time for me personally and athletically. Pete and Paul were a big source of optimism and strength for me internally as they are now, I still love those guys very much. I watched this video for inspiration almost every day for months to get me fired up for my fitness goals. I hope that you can get something out of it like I did many times over. I will be running The La Jolla Half this weekend for the 6th time in my life and have made the goal to start crossfitting with my team at 619 and to make my own fitness level a very high priority again. I will not be the fastest or strongest out there but I will do my best to push past that 40% David Goggins speaks of in the video below.

– Coach Chris Keith

From Our Resident Health Nut Ashley Lane

I started at 619 almost a year and 9 months ago because I was tired of the doing the same boring routine at 24 Hour Fitness; treadmill, stairmaster, elliptical, repeat. I wasn’t seeing any results and it was extremely difficult to stay motivated. CrossFit has completely transformed my life. With the guidance of the coaches and the change in my diet, I am now in the best of shape of my life. We all endure the WODs together, but I wanted to share my diet with everyone and I hope it helps my teammates.

My typical day looks like this:

4:30am – Green Juice (Black Kale, Green Kale, Collard Greens, Green Leaf Lettuce, Curly Parsley, Green Chard, Dandelion Greens and an Apple)
6:30am – Protein Shake, Oatmeal, or Eggs and Broccoli
9:30am – Can of Tuna
12:30pm – Protein Shake and a banana
3:30pm – Apple or Orange
8:00pm – Protein, Vegetables and Green Drink

Health Benefits of Tuna by Ashley Lane

B vitamins in tuna maintain and build red blood cells while increasing energy levels, which is essential to push through the most brutal workouts that we do at 619.

Vitamin D regulates blood pressure and helps to build strong bones. Vitamin D also reduces stress and tension and relieves body aches and pains by reducing muscle spasms.

Lean protein is critical to building lean muscle mass and providing the body with energy. Eating protein-rich foods like canned tuna can help with satiety and slow down digestion that will keep you fuller longer and leave you less likely to eat more calories during your next meal.

Omega-3 fatty acids have many heart health benefits and can also increase energy levels. Omegs-3s contribute to healthy brain development, improve circulation and reduce inflammation that occurs from WODs and competition.

Selenium is a powerful antioxidant found in tuna. It can help strengthen the immune system and prevents colds and flu that result when heavy training impairs the immune system. It will also help to protect healthy cells from the free radicals created from exercise.

Low in fat and calories, tuna is a perfect substitute for meats and dairy products that are higher in saturated fats and trans fatty acids.

Monday

PLEASE POST YOUR FRAN TIME TO THE COMMENTS BELOW ON THIS POST, and uncheck the Facebook box.

Power

Power Snatch
10 x 2
Rope Climb or 5 Strict Pull Ups
10 x 1
Every 2 Minutes

WOD #1
5 Rounds
9 Overhead Squats 135/95 Level 2 115/75 Level 3 95/65
9 Toes To Bar

WOD #2
CrossFit Benchmark WOD “Fran”
21-15-9
Thrusters 95/65 Level 2 75/55 Level 3 45/35
Pull Ups

14 – 18 April at CrossFit 619

Safety is and will always be the highest priority at 619. Be aware of your surroundings, expect the worst and hope for the best. Check your ego and progress in your exercise regimen with great intelligence, logic, and rationale. Rome was not built in a day. We are in it for the long haul so listen to your body and put more time into your flexibility/mobility to alleviate the risk of injury. Have a great training week 619!!!

In Health,

Coach Ck

Monday

(am Regionals Training)
1. 7 x 3 Ring Muscle Ups Every :90 Seconds
2. 45 Minutes Stairmaster
3. 1200 to 1600 Meter Cool Down or 10 Minutes Stairmaster

Power

7 x 5 Hang Power Snatches + 8 Unbroken Toes to Bar
Every 2 Minutes

Strength

Back Squat
6 x 7 (9)
Every 3 Minutes

Back Squat
1 x 20 Level 1 230/145 Level 2 190/105 Level 3 145/90

WOD
4 Rounds
15 Front Squats 195/135
20 Push Ups
25 Traditional Sit Ups
200 Meter Run

X. 5 x 2 Muscle Ups Every Minute on The Minute for 5 Minutes
Y. 5 x 10 Romanian Deadlifts Every 2:30 Seconds
Z. 5 x 10 Prone Leg Curl Every 2 Minutes

Tuesday

1. 5 x 2 Rope Ascents + 20 Double Unders
2. 10 x 2 Kettlebell Snatches
3. 5 x 8 T Bar Row

Strength

Superset
Pull Up Complex 4 Sets

4 Weighted Pull Ups
4 Strict Pull Ups
7 Butterfly or Kipping Pull Ups

25 GHD Sit Ups or 15 V Ups
Every 3:30 Seconds

Power

7 x 4 Hang Power Clean + 1 Jerk Every :90 Seconds

WOD

4 Rounds
10 Ground to Overhead Level 1 185/125 L2 155/105 L3 135/95
15 Lateral Burpees
20 Wall Balls 16/25 Level 2 20/14 Level 3 16/10
200 Meter Run

Wednesday

1. 4 x 10 Pistols L/R
2. 4 x 10 Dumbell Snatch L/R
3. 4 X 10 Deadlift

Skillwork
Dumbell Snatch

Team WOD
120 Kettlebell Swings 1.5/1.0
400 Meter Partner Carry
240 Double Unders or Crossovers
400 Meter Backwards Run
120 Ring Rows
USD Loop

Rollout!!!

Thursday

(am Regionals Training)
1. 7 x 3 Ring Muscle Ups Every :90 Seconds
2. 5k Run
3. 1200 to 1600 Meter Cool Down or 10 Minutes Stairmaster

Strength

Overhead Squat
6 x 7 (9)
Every 3 Minutes

Chipper WOD
16 Minute AMRAP
60 Calorie Row
50 Pistols or 100 Air Squats
40 Wall Balls
30 Power Cleans 135/95
20 Dumbell Snatches 70/50

pm regionals training

X. 7 x 1 Snatch
Y. 7 x 1 Jerk
Z. Extensive Mobility

Friday

1. Find your 1 Rep Max Press
2. Find your 1 Rep Max Weighted Pull Ups
3. Find your 1 Rep Max Front Squat

Strength

Superset
6 x 8 Bench Press
6 x 8 Front Squats (pull from the ground)
Every 3 Minutes

Superset
6 x 8 Weighted Dips
6 x 8 Romanian Deadlifts
Every 3 Minutes

WOD
5 Rounds
20 Overhead Walking Lunges 45/25 Level 2 35/15 Level 3 25/10
20 Push Ups
20 Pull Ups

X. 800 Meter Jogging Cool Down
Y. Foam Roller Lower Extremity
Z. Myo Fascia Release Ladder

Jaime is going to Regionals!!!

It’s official, Jaime Howe is going to The CrossFit Regionals!

As a Business Woman, Mother, and Athlete she has a very busy schedule and managed to balance everything to achieve her goal. This is awesome!!! How freaking inspiring is this???!!!! This truly is a highlight of my career and I am very proud to share in the accomplishment with my Team at 619. Our great coaches and most of our members played a role in her success and deserve credit for their contributions. I cannot thank you all enough. Thank you so much!!!

Our goal for regionals is to place in the Top 10 for individual female athletes here in Southern California. Jaime will up her cardio a bit and start lifting really heavy this week in preparation for regionals. She has committed to 2 a day training sessions on both Monday and Thursday on top of her normal CrossFit training schedule, being a mom, and playing an integral in her family business. Jaime is super pumped to compete against the top 48 individual female CrossFit athletes here in Southern California at The Del Mar Fairgrounds on the weekend of May 23-25.

Thank you for your continued support 619.

In Health,

Coach CK

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Monday

1. 2 Muscle Ups Every Minute on the Minute x 10

2. Push Jerk 5 x 2 @ 85%

3. AM Cardio for Jaime 5k for Time, 20 Minutes on The Stairmaster

Power

6 x 3 Hang Power Snatch Every :90 Seconds

Strength/Power

Superset
Strict Press
5 x 8
GHD Sit Ups
5 x 15
Every 3 Minutes

Push Press
3 x 8
Toes to Rings or Toes to Bar
3 x 8
Every 2 Minutes

WOD

2 Rounds for Time
15 Hang Power Cleans 185/125# Level 2 145/105 Level 3 115/75
26 Alternating Pistols or 52 Air Squats (Level 2,3)
1000 Meter Row or Run

X. Hip and Low Back Mobility
Y. Shoulder Mobility
Z. 10 Minutes Air Dyne @ 60 %

Tuesday

1. Front Squat 5 x 3
2. Overhead Squat 5 x 1
3. 5 Position Snatch Deadlift 5 x 1

Back Squat
7 x 7 (9)

CrossFit 619 WOD For Time

20 Front Squats 185/125# Level 2 135/95 Level 3 115/75#
15 Pull Ups
15 Burpees
20 Front Squats
15 Pull Ups
15 Burpees
20 Front Squats
15 Pull Ups
15 Burpees

then

800 Meter Jog for Cool Down Not for Time

X. Mobilty for The Lower Extremity
Y. 2K Row
Z. 1 Mile Run

Wednesday

1. Snatch Balance 7 x 1
2. Behind the Neck Press with Snatch Grip 3 x 6
3. Overhead Squat 6 x 3

Power

7 x 3 Hang Power Clean every :90 seconds

CrossFit Benchmark WOD
“Diane”
21-15-9
Deadlifts Rx + 265/185 Rx 225/155 Level 3 175/105
Handstand Push Ups

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Thursday

1. 7 x 2 Muscle Ups 30 Double Unders Every :90 seconds
2. Run 5k for Time
3. 15 Minutes Stairs

WOD 1

5 x 200 Meter Run + 10 Ring Rows Every 2 Minutes
5 X 400 Meter Run + 15 Wall Balls Every 3 Minutes
5 x 500 Meter Row Every 3 Minutes

Write Down your 200,400,500m Times in your Exercise Journal

then

1 Mile for Time , Colusa Route

Friday

Strength

Overhead Squats
5 x 7 (9)
Toes to Bar
5 x 9
Every 3 Minutes
Back Squats
5 x 7 (9)
GHD Sit Ups
5 x 12
Every 3 Minutes

CrossFit Benchmark WOD “Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

IMG_2589

3-4-5 March 2014 at CrossFit 619

DSC_9183

Monday

1. 10 x 1 Pull Over
2. 5 x 1 Skin the Cat
3. 15 Minutes Shoulder Mobility PVC, LaCrosse Ball, Indian Clubs, Bands

Strength
Giant Set
Back Squat
6 x 6 (9)
Strict Toes to Bar
6 x 6
Toes to Rings
6 x 12
Every 4 Minutes

3 x 2 Front Squats
3 x 25 GHD Sit Ups
or
3 x 20 Walking Lunges 95/65 75/55 65/45

3 Rounds
12 Overhead Squats (Front Squats for Open Athletes)
95/65 75/55 55/35
12 Ring Rows
24 3 Count Bicycles
1 Rope Climb
then
2000 Meter Run

X. 1000 Meter Row x 2
Y. IT Band Mobility
Z. Foam Roller Calves

Tuesday

1. 5 x 3 Deadlift @80%
2. 5 x 5 30 Inch Box Jumps
3. 4 x 7 Strict Handstand Push Ups

Strength

Barbell Row
6 x 8
Wall Balls
6 x 15 (12)
Every 3 Minutes

WOD 1
5 Rounds for Time
9 Thrusters 100/70 Level 2 75/45 Level 3 45/35
9 Strict Pull Ups

WOD 2
3 Rounds
10 Box Jumps
15 Burpees
20 Wall Balls
400 Meter Run

X. 500 Meter Row x 2
Y. 20 Minutes Stairmaster
Z. Foam Roller Lats, Traps, and LaCrosse Ball for Rhomboids

Wednesday

1. 3 x 15 Toes to Rings
2. 2 x 10 KB Snatch
3. 5 x 3 Back Squat @ 80%

3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 GHD Sit Ups
20 Kettlebell Swings
25 Double Unders

4 Rounds
800 Meter Run
500 Meter Row

X. Calf Mobility
Y. Hamstring Mobility’
Z. Low Back Mobility

DSC_0144

16 – 20 September 2013

crossfit 619 san diego

Monday

1.3 x 10 Alternating Dumbell Snatches 80/50

2. 2 x 15 Strict Pull Ups

3. 10-20-30 Unbroken Double Unders

Power Development

Every 2 Minutes for 12 Minutes

6 x 1 Hang Power Snatch + 8 Overhead Squat

LaCrosse Ball Mobility Between Sets

Every 2 Minutes for 12 Minutes

6 x 1 Clean and Jerk

LaCrosse Ball Mobility Between Sets

CrossFit 619 WOD

5 Rounds

9 Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95

9 Ring or Bar Dips

X.  20-25-30 Unbroken Wall Balls Rest as Needed

Y.  10 Minutes Foam Roller Mobility

Z. 2 X 500 Meter Row (3 Minute Rest Intervals)

crossfit 619 san diego

Tuesday

1. 5 x 3 Snatch Pulls @ 90 to 100% of 1RM

2.  20-25-30 Unbroken Russian Kettlebell Swings

3. 8 x 1 Rope Ascents

Strength

Back Squats

5 x 8

Front Squats

4 x 5

CrossFit 619 WOD

35-25-15

Double Unders

Wall Balls

Burpees

X. 5 x 3 Deadlift @ 85% of 1RM

Y. Spinal Decompression Exercises

Z. IT Band and Calf Mobility on Foam Roller

CrossFit 619 San Diego

Wednesday

1. 4 x 25 GHD Sit Ups

2. 3 x 15 Handstand Push Ups

3.  5 x 30 second L Sit Hold

Power/Strength Development

7 x 2 Push or Split Jerk Level 1

7 x 5 Military or Push Press Level 2,3

 

EMOM 10 Minutes

8 Heavy Barbell Rows Even

1-2 Rope Climbs Odd

Rest 3 Minutes

EMOM 10 Minutes

12 Chest to Bar Pull Ups

8 Box Jumps 30/24”

X.  5 x 3 Clean Pull at 80% of 1 RM

Y. 1 Mile Run for Time

Z. Dynamic Flexibilty for 10 Minutes

crossfit 619 san diego

Thursday

EMOM 10 Minutes

6 Handstand Push Ups Even

12 Pistols Odd

Rest 3 Minutes

EMOM 10 Minutes

10 Wall Balls Even

10 Burpees Odd

Rest 3 Minutes

EMOM 10 Minutes

15 Sit Ups Even

15 Double Unders Odd

Rest 3 Minutes

2000 Meter Row

CrossFit 619

Friday

1. 5 x 5 Bench Press

2. 3 x 8 Weighted Dips

3. 5 x 3 Front Squats

Strength

EMOM  20 Minutes

8 Push Press Even Level 1 175/115 Level 2 155/105 Level 3 135/95

8 Back Squats Odd

CrossFit 619 WOD

5 Rounds

10 Thrusters 95/65 Level 2 85/55 Level 3 75/35

10 Alternating Reverse Lunges Barbell in Front Rack

200 Meter Run

 

X. 4 X 25 GHD Sit Ups

Y.  4 X 10 Double Unders + 10 Double Crossovers

Z. 20 Minutes of Mobility

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