Categorized as: Beast Mode

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

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