Categorized as: Fitness

CrossFit 619 Summer Challenge Kick Off – Saturday June 8th, 8:00 am – Mission Bay’s DeAnza Cove

Please join us at Mission Bay’s De Anza Cove on Saturday June 8th at 8:00 a.m. for a high energy, gut busting, metabolic work out to celebrate the beginning of our Summer Challenge!

The CrossFit 619 Summer Challenge will have two parts and we highly encourage you to participate in both. We will have a Personal Record (PR) and Nutrition challenge. Each challenge will have a $10 buy in ($20 for both) and will run for 4-weeks – June 8th until July 6th.

The Personal Record (PR) Challenge

The PR challenge will include three areas of athletic performance: 1) 3 rep max (lbs.) on CrossFit and Olympic lifting movements, 2) endurance, and 3) max repetitions. To be fair, we will be calculating and using the averaged percentage change on: a) your top three CrossFit/Oly movements, b) your top two endurance times, c) and top max repetitions. For clarity, top = highest percentage change.

In preparation for the summer challenge, spend this week acquiring your personal records. We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th. No need to worry . . . we will do the math!

You will need your 3 rep max (lbs.):

Back Squat
Front Squat
Deadlift
Clean
Clean and Jerk
Snatch
One-armed Dumbbell Snatch
One-armed Dumbbell Clean and Jerk
Bench Press
Strict Press
Push Press

As well as your time on:

1 mile run
5K Run
500 meter row
2000 meter row

And max repetitions:

Pull-ups
Kettlebell Swings
Double Unders

The Nutrition Challenge

The nutrition challenge will include daily food journaling with extra points for the days you consume only food on the Chris Keith Nutrition List: Maintenance Phase, the opportunity to earn points by sharing healthy recipes to be included in future blogs and CrossFit 619 recipe book, and total weight loss percentage (1 pt per percent). We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th.

Detailed instructions will be given with your score sheets when you sign-up beginning on Saturday at 8:00 a.m.

We would love to see before and after photos! Take your before picture this week so you can see how much you can achieve in four weeks!

Winners of the CrossFit 619 Summer Challenges will be announced on July 13th and featured in our CrossFit 619 blog!

So head out to DeAnza Cove on Saturday at 8:00 a.m. to celebrate the beginning of our Summer Challenge! This workout is designed for the beginner to advance level athlete, so you will undoubtedly get in an amazing early morning workout and have a great time with our community of wonderful CrossFit 619’ers!

Eating for Success Series by A’verria Martin, Ph.D.

Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing and scary due to the multitude of nutrition literature available. For that reason, we combed the literature and utilized years of experience to create the Chris Keith nutrition plan, which consists of nutrient dense foods that supports enhanced athletic performance and increases longevity. This plan was developed based on The Ten Focal Points of Nutrition: Water, Vitamins, Minerals, Antioxidants, Essential Fatty Acids, Fiber, Probiotics, Phytochemicals, Lean Protein, and Low Glycemic Carbohydrates. Similar to the Paleo and Mediterranean diets there is a focus on lean protein, vegetables, and fruits. In contrast, low to moderate amounts of low-fat dairy, legumes, and low glycemic whole grains are permitted (if tolerated) – preferably pre- and post- exercise.

As a way to introduce you to the foods that will fuel your workouts and be the cornerstone of your athletic development, we are beginning a weekly Eating for Success Series! In this weekly article we will highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list.

Today our focus is on Eggs. We recommend that you consume Free-Range, Cage-Free, and/or Organic Eggs. Free-range eggs are the product of hens that spend some segment of their day roaming outdoors. Cage-free eggs are laid from hens that are not raised and kept in cages, but in open barns. Organic eggs are typically Cage-free as well, but consume only organic feed produced on land that is free from the use of chemical pesticides and fertilizers; these hens never receive vaccines or antibiotics. Free-range, Cage-free, and Organic eggs are known for having less fat and cholesterol, and higher amounts of vitamin A, vitamin E, and Omega-3 Fatty Acids than conventional eggs. Eating organic eggs has an added benefit of minimizing risk of exposure to antibiotics, synthetic hormones, and pesticides.

Eggs are a great choice for lean protein providing approximately five to seven grams of protein per serving. Lean protein is essential to a healthy diet and any weight loss or muscle gain program. Lean protein provides a feeling of fullness or satiety which can greatly reduce overeating. In addition, eggs are a nutritional powerhouse supplying almost every essential vitamin and mineral needed by humans! Eggs contain carotenoids (lutein and zeaxanthin), which reduce the risk of cataracts, macular degeneration, and are essential for cell functioning. Eggs have a bad reputation for the amount of cholesterol in the yolks, even though egg yolks are one of the few foods that naturally contain vitamin D. To provide balance it is beneficial to minimize the yolks, using one yolk for every 2 to 4 egg whites.

Recipes!!!

Eggs Ole

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
2 teaspoons of salsa
¼ Avocado

Instructions
Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolk. Cook on one side for one minute or until fully cooked. Top with remaining ingredients.

Mexican Egg Scramble

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
¼ Cup canned black beans
2 teaspoons of salsa
¼ Avocado

Instructions
Scramble 3 eggs with ¼ cup canned black beans (rinsed and drained). Top with remaining ingredients.

Crossfit 619 Presents… Day of Nutrition Expo (Feb 23)

Crossfit 619 is excited to offer a unique one day only, Nutrition Expo!

9am-10am – A nutrition informational session including Pete’s Paleo, a short nutrition talk by A’verria Martin and hot topics such as local (Vegetable & Meat) CFA’s.

10am-11am A special Nutrition Day WOD (sure to be a gut buster)

11 am – ? The Not so Fast Food Truck will be coming to serve up delicious (paleo) food (self-pay)!!!

Please come and bring a friend or 2, eat and socialize after the WOD! Pease bring a chair to sit around and enjoy the healthy and active lifestyle.  We look forward to seeing you there!

No registration required.

 

January Athlete of the Month – Virginia Cheng

Crossfit 619 is overjoyed to give the title of Athlete of the Month to Virginia. She is a favorite around our box and every day she graces us with nothing but a smile and determination. She is extremely helpful with new members and maintains great relationships with our solid members. Just recently, she has changed her outlook on fitness and has jumped in with two feet. She is dedicated to her 6am class not missing a day and with the Oly Clinic in place she has been coming twice a day, two times a week to improve her technique and increase her weight always reaching for new PR achievements. With Crossfit comfortable under her belt and her confidence up, Virginia has started to train for a full marathon which she plans to complete with great success this year. We are grateful for Virginia and we support her 100% as she continues to makestrides into the new year.

How did you get involved in CrossFit?
About a year ago, I started to get really tired of my workouts. My routine was so monotonous and running just wasn’t doing it for me anymore. A close friend of mine had gotten into Crossfit and recommended it to me. I remember googling it and watching a few videos and I was immediately intimidated by what I saw, thinking “There is NO way I can do any of this!” After another month, I finally decided to give it a shot and it’s been the best decision I ever made.

What was your first WOD/experience?
All I remember is that the WOD kicked my butt and I was extremely sore the next day. But it was a great kind of sore…the kind that makes you want to keep going back for more.

How long have you been CrossFitting for?
I’ve been CrossFitting for about 9 months now.

What is your biggest accomplishment?
To date, my biggest accomplishment would have to be a tie between finishing the Rock ‘n’ Roll Marathon and finally getting my name up on the board at 619. There’s still a ton of stuff I need to work on so I’m sure these will soon be replaced by something better!

What is your favorite / least favorite WOD/movement?
My favorite would have to be the power/squat clean and rope climbs. My least favorite would probably be the overhead squat.

What are your hobbies outside of CrossFit?
I’ve been playing the piano since I was 10 so whenever I have some down time, I always try to squeeze in a song or two. I also enjoy arts&crafts, hiking, and visiting new places.

Fun fact
Last year I entered a jump rope contest at the SD Health Expo and I took first place with 189 jumps/minute.

Athlete of the Month – Charlie Chabalko

Charlie has been a powerhouse at CrossFit619. Since his first day at the bay, he has remained committed to doing his absolute best at all times. He is consistently pushing himself with form and weight, and every WOD presents a new challenge to him. He doesn’t just get through the WOD, he thinks ahead, sets a goal for how long it might take, and gives it his all.

Every morning when he comes into the gym, Charlie greets everyone with zeal and enthusiasm, contributing to the camaraderie with positive energy and style. He is consistently the top achiever in virtually every workout, yet he is unfailingly modest and down-to-earth. He most likely lives by this famous quote from Katy Perry: “I don’t feel like I can act like an entitled bitch yet! I still have so much to prove.”

Charlie has managed to successfully balance a successful career with an amazing family and a commitment to CrossFit619. He is an inspiration to all of us, and we consider ourselves very lucky to have Charlie as a member of our 619 family.

How did you get involved in CrossFit?

A few years ago, I was at a point in my life where I really needed to make a healthy lifestyle change, but was not really sure how. I was overweight, had zero motivation to work out, and was eating food that was cooked and served to you in less than 5 minutes. As fate would have it, I attended a charity auction where I met Chris Keith who encouraged me to bid on the 3 month membership to 619 he donated to the auction. I ended up winning the auction and have been at 619 ever since.

What was your first WOD/experience?
My First WOD experience was brutal. It was at 6am down at the bay. I remember having to do bear crawls up and down the boardwalk. I could barely make it a few steps before collapsing. After seeing everyone in the class lap me a few dozen times, It was very clear to me that I was REALLY out of shape and had some work to do.

How long have you been CrossFitting for?
I have been CrossFitting for about a year and a half.

What is your biggest accomplishment?
I have 2 accomplishments that I am proud of. The first is completing 30 workouts in 30 days. Day 1 at 619, Chris challenged me to complete 30 workouts in 30 days. It had been years since I last worked out and saw this as an impossible goal. With lots of encouragement from the other athletes at 619, I accepted the challenge. I went from complete laziness to a Monday-Saturday 6am workout at 619 with a day off on Sunday which consisted of at least a 5 mile run. Halfway through the 30 days, I remember being so incredibly sore that it hurt to do anything. There were mornings that I just wanted to quit. Somehow, I was able to power through and complete the entire 30 days without missing a day.
The second is completing the La Jolla half marathon. Before joining 619, the farthest I have ever run was maybe 4 miles. Being able to complete the half marathon, and completing it under my 2 hour goal was a huge accomplishment.

What is your favorite / least favorite WOD/movement?
My favorite exercise is probably the power clean/squat clean. Although far from perfect, I feel like this is my strongest exercise. My least favorite is overhead squats. The lack of flexibility in my shoulders makes this exercise difficult for me. I am improving each week and will continue to work on perfecting this exercise.

What are your hobbies outside of CrossFit?
I make wine and lots of it. About 6 years ago, I invested in a start-up winery. We make several different varietals that can be enjoyed at our tasting room in Julian, CA. It’s called the Blue Door Winery, make sure to stop by on your next trip to Julian.

22 October 2012 San Diego

CrossFit 619 Monday

Warm Up
3 Pullovers
5 Strict Pullups
7 Hand Release Push Ups
9 Squats
12 Medicine Ball Cleans
15 Kettlebell Swings
20 Walking Lunges Overhead 25/15#
200 Meter Jog
30 Double Unders

Mobility with Indian Clubs and PVC

Power
7×1 Snatch + 2 Overhead Squats

CrossFit WOD
“Nancy”
5 Rounds for Time
400 Meter Run
15 Overhead Squats

Gluten Free/Carb Load

As most of us are either Paleo, gluten free or just keeping a well balance diet and watching carbs, there are some good points to know.

• LOCAL LOCAL LOCAL is truly the way to eat. You can assure you know what your food is all about. It is good to know you are getting the nutrients right from the source and the quality is always fresh.
• Check your local bakeries for multiple bread/carb options. Julian Bakery in Bird Rock has a wide variety of gluten free, carb friendly breads. Check them out! Watch out for those unknown and hard to pronounce ingredients in the “low carb” “Fat free” “Wheat Free” even some “Gluten Free” breads. Do your research!
• Carbs are important in the diet as long as they are taken in moderation. This is your energy, your fuel to a great workout or even a long day at work. Carbs are more than just bread and pasta, especially those Paleo Crossfitters – Sweet Potatoes are an excellent source and are delicious and can be prepared in numerous ways. A large grapefruit is not only an excellent source of a carbohydrate as well and provide many other nutrients for the body.

FUN FACT: 70% Diet and 30% Exercise. Remember! We are what we eat and with all the effort and hard work here at 619, make sure to fuel your body the right way for maximum results.

Teamwork Thursday

Here at Crossfit 619 we like to focus on the comradery vibe that lives throughout. Not only does it create a family feel but it also creates for motivation and dedication back and forth between our members. As we grow, it is important to always be looking out for others and help them grow with success in skill and strength. We want to feel that success in our box! Teamwork!

Kevin Kaiser – We Salute You!

Today we embark on a very sad yet enlightened day. Here at 619 we not only value what opportunity we offer our members but strongly uphold to what kind of members make 619 a success. Kevin Kaiser, just 24 years of age has begun a unique and ever so demanding new journey in life. Today marks his first day as an elite member of Officer Candidate School (OCS) in Newport, Rhode Island in which he will become a part of the Pilot Officer Program for the United States Navy. Kevin is what we call a “beast” here at 619. His performance here has been astounding and fascinating to watch. He has set and achieved fitness goals beyond what anyone could imagine the body to be capable of. He has set new PR records on every skill and continues to be at the top and his capabilities are endless and a sure thrill to witness. Kevin has played a very important role within our Crossfit family because he really has touched many lives but also has touched many hearts; the kid truly has a heart of gold. His strength and mental courage are one of a kind. With this, he has led a strong following to reach new levels. He has shown sheer determination for himself day in and day out, always striving for the best not once but sometimes two times a day. His experience and efforts with Crossfit are ever so humbling and with his efforts he will succeed at whatever he dives into. It is a given that he will set new athletic records in training and will shock them without a doubt. We are so proud to have Kevin grace 619 with his presence and he will be missed dearly. We are honored to have such a delightful man fight for our country and take action with his head held high. Kevin, we thank you and send you on your way.