Categorized as: Fitness

True Inspiration Thursday at CrossFit 619

619 is very fortunate to open the doors to many great athletes! We strive to succeed in our training, motivation and drive here with everyone. We set our standards high and hope to show our athletes what they are made of and prove to them great new heights they can achieve. We have been honored to have NCAA Athlete Jhazmine Lynch here for the summer months and are deeply saddened to see her go. She has been a huge asset here proving her weight lifting skills and endurance training, her inspiration and kind heart has really made an impression with us all at 619. As she heads back to school in Syracuse NY, she now has a piece of 619 to take with her. We wish her the best of luck and great success.

Gymnastics Skillwork

CrossFit 619 WOD “Marky Mark”

5 Rounds for Time

5 Handstand Push Ups
10 Dumbell Snatches 100/70#
15 Pull Ups
200 Meter Run

CrossFit 619 Fantastic Friday

Welcome to the weekend 619’ers. We are all aware of the heat wave San Diego is having so as you enjoy your weekend make sure to stay well hydrated.

Did you know that a main cause of hunger is actually caused by dehydration? So before you dive into a non-healthy snack by ravenous hunger, gulp down some nice cold water. We want to keep our bodies nourished in the right way. Coconut water is also an excellent source and is delicious. Think smart after all the hard work you conquer here at the box!

Motivational Monday at CrossFit 619

Set a goal this week and take it day by day and step by step to conquer. We live in a world of “right now” and want instant gratification. If we can set our minds in the right direction and make a plan of action we can achieve long term success. Dedication has to come from within and confiding in yourself!

Buy in $$

5 Pull Overs for Quality
5 Rope Ascents
20 Kettlebell Snatches

PVC Mobility , Movement preparation for OHS and Snatch

Power Development

7 x 1 (2) Hang Power Snatch + Squat Snatch

WOD #1 5 Rounds for Time
10 Overhead Squats 95/65#
400 Meter Run

WOD # 2 for Quality
Elite 100 GHD Med Ball Wall Tosses
Intermediate 50 to 80 GHD Sit Ups

WOD #3 For Time
2 X 500 Meter Row with a 3 Minute Rest Interval

2 July 2012 – Pushing your limits

Here at 619 we are strong, intense and conquering. Personal records are sweeping the PR Board and training has never been better. Keep up the good work team and pat yourself on the backs for determination.

When talking CrossFit, Paleo comes to mind especially making sure our nutrition is on point with the intensity of strength training and strength building. Check out these informative yet awesome sites that will help guide in making better choices and eating good wholesome food. Take chances, challenge yourself and you can only promise that hard core physique will come.

Nerd Fitness – http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

Everyday Paleo – http://everydaypaleo.com/

Elana’s Pantry – http://www.elanaspantry.com/weekly-paleo-meal-plan/

#workhardplayhard, #eatcleantrainmean

The Fitness Bible

Please click the link below to download your CrossFit Training Study Guide. This is also available on the main site but can be a little hard to find. Please reference the CrossFit Journal for your educational advancement as well.

In Health and Respectfully,

Chris Keith

The Bible

Terrific Tuesday 19 June 2012

Everyone at 619 has been killing it. With all of the heavy lifting and endurance training it is so important to refuel the body not only by what you put in but by stretching as well.

Stretching is so important because it can help reduce injury and the soreness that puts you just over the edge. Stretching will also help your strength training by allowing the muscles to be open and recover in the proper way. It only takes a few extra minutes so give it all you got and make your workouts count.

Not only is stretching a vital need to exercise but so is what you put in your body. Your body needs and craves good fats, a prime example are your omega 3’s. Keep a good eye out for the labels and you want to make sure you avoiding the bad fats which are the saturated fats and trans fats and making sure to get the monounsaturated fats and polyunsaturated fats. The good fats play such a vital role in your health and maintaining that killer body image.

“Nutrition Fact of the Day:” Good Fats! Avocado, chia seeds, flax seeds, almonds, walnuts, salmon, sardines and coconut oil just to name a few. These good fats make a huge difference in how the body reacts to a vigorous workout such as helping the body to stay lean, build muscle, provide energy, keep the metabolism running high and overall keeping you healthy. Be cautious of moderation but I challenge you to experiment in your kitchen and pantries and see what you are eating today. Make a change for the better!

14 June Crossfit 619

It is almost the end of the week, you can do it! As the weekend approaches don’t start slipping now and keep your minds focused. Summer is here and what better way to feel great under the sun so let Crossfit 619 be the key to that great body! Success is what we thrive on here at 619 and we want nothing more than to help you achieve your personal goals. 619 cannot stress enough the importance of maintaining a fitness journal, not only will progress be made but PR’s will be easier to set and accomplish. Make it a great day!

Nutrition Fact of the Day:
Who doesn’t love cinnamon? Besides the great flavor, it also has many health benefits. Cinnamon is known for improving energy and vitality as well as helping with digestion. Try it on a slice of toast, add to a protein shake or better yet add it to a sweet potato for that good carb punch.

11 June Crossfit 619

Are you feeling this Monday, because I sure know we here at Crossfit 619 are. Working out and feeling good about ourselves is a game we play in our head. Crush that game and make yourself right at home at 619. The classes are rockin’ and rollin’, the vibes are good and the comrodery is ever present.

We are starting something new and exciting to help you reach your goals. Starting today, you will begin to see a “Nutrition Fact of the Day.” Diet and healthy eating are so important in addition to being physically active. Vegetables are a crucial part of your daily intake, why not switch it up and start finding what you like, sauté them with 100% Natural Coconut Oil. Have you heard all the rage about Coconut Oil? The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength not to mention it is very good. I encourage you to get creative.