Categorized as: Beast Mode

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

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

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

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

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