Categorized as: Personal Training

Tuesday 4 September 2012

Ryan competing at CrossFit RXD

Strength WOD for Tuesday

Back Squats
5-3-1-1-1-1-1 Elite Find your 1 Rep Max
5-5-5-5-5 Intermediate Find your 5 Rep Max
8-8-8-8-8 Beginner Focus on Technique, Depth, and Tempo

CrossFit 619 Workout of the Day #1

“Diane”
21-15-9
Deadlift 225/155# Elite or Sumo Deadlift 135/85# Beginner
Handstand Push Ups Scale as needed with Ab Mats (Beginner to Intermediate)

Endurance Workout of the Day #2

1 Mile Run For Time

Wednesday 29 August and Thursday 30 August 2012

Wednesday

CrossFit Workout of the Day

5 Rounds for Time

5 Thrusters 95/65
5 Inverted Burpees
5 Pullovers
200 Meter Run

Thursday

Strength

Barbell Row
5 x 10
T Bar Row
5 x 10

CrossFit Workout of the Day

21-15-9
Box Jumps 30/24″
Wall Balls 20/14#

then 400 Meter Run then

21-15-9
Kettlebell Swings 2.0/1.5
Double Unders

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

Sumo Deadlift and Medicine Ball Clean Videos for 619

Hey CrossFit 619 in San Diego! If you are new to CrossFit I strongly recommend perfecting The Sumo Deadlift before the Traditional and Conventional Deadlift as a beginner progression. Why you ask, because most of the beginners/general population need to focus on strengthening and getting better at mid line stabilization and mid thoracic extension when starting crossfit. This will help alleviate the risk of exercise injury tremendously. Your glutes being strong will really help adding balance to the hip and alleviate hamstring/low back tightness.

Here are some great videos I found to help you with your technique on The Sumo Deadlift and Medicine Ball Cleans.

Sumo Deadlift

Medicine Ball Clean

More Sumo Deadlift …

CrossFit 619 in San Diego 23-28 July 2012

“The Program at 619” challenges us with large quantities of pull ups, rope climbing, sumo deadlift high pulls and a lot of knees to elbows/toes –to-bars. These functional movements can sometimes leave our hands battered and bruised with the occasional blister. There are a lot of ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.

“I want to build calluses because it will toughen my hands”

The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.

Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. We highly recommend purchasing gymnastic grips without the dowel from www.againfaster.com . If you know a lot of pull ups are on the workout don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going, what a beast!

Just like everything we do here at CrossFit 619, preparation is key. Don’t stop pulling!!

Monday at 619

3 Position Snatch (High Hang, Mid Hang, Ground)

7 x 1(3)

ELITE ATHLETES ADD:

FRONT SQUAT 6 X 1 @ 80% OF 1 REP MAX REST 2 Minutes
CROSSFIT WOD “ISABEL” 30 POWER SNATCHES 135/95#

CROSSFIT WOD

40 Pull Ups
20 Handstand Push Ups
400 Meter Run
30 Pull Ups
15 Handstand Push Ups
400 Meter Run
20 Pull Ups
10 Handstand Push Ups
400 Meter Run

ELITE ATHLETES ADD 10 ROPE ASCENTS

Tuesday at 619

Back Squat

7 x 3 Reps @ 80 to 90% of 1 REP MAX

ELITE ATHLETES ADD Snatch Deadlift 6 X 1 @ 80% OF 1 REP MAX

CROSSFIT WOD

4 Rounds for Time

5 Ring Muscle Ups
10 Front Squats
30 Double Unders

BEGINNER ATHLETES ADD 2000 METER ROW

Wednesday at 619

7 X 1 Snatch Pull + 1 Hang Power Snatch

ELITE ATHLETES ADD 4 ROUNDS 25 GHD SIT UPS + 10 ALTERNATING DUMBELL SNATCHES 100/70#

BEGINNER TO INTERMEDIATE ATHLETES ADD 4 X 35 AB MAT SIT UPS AND FIND YOUR 4 REP MAX ALTERNATING DUMBELL SNATCHES

CROSSFIT WOD

2 Minute AMRAP American Kettlebell Swings 1.5/1.0
Rest 1 Minute
3 Minute AMRAP Toes 2 Bar
Rest 1 Minute
4 Minute AMRAP Burpees
Rest 1 Minute
5 Minute AMRAP Wall Balls

BEGINNER ATHLETES ADD 1 MILE RUN

Thursday is a De-Load Day for Both Beginner and Elite Athletes at 619 this week

STRENGTH 5 X 10 Reps @70% of Behind the Neck Press 1 Minute Rest Intervals

“Cindy”

20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 Minutes of Mobility on the Foam Roller

2 X 500 Meter Row with 2 Minute Rest Interval in Between
then 1.7 Mile Run (USD LOOP)

Friday at 619

Find your 1 REP MAX for the

CLEAN AND JERK

ELITE ATHLETES ADD FLAT BENCH PRESS

1 X 8 @ 75% of 1RM, 1 X 5 @80%, 1 X 3 @90%, 1 X 2 @95%, 1 X 2 @100%

BEGINNERS ADD:

1 x 500 Meter Row
3 X 400 Meter Run with 2 Minute Rest Intervals
1 x 15 Minute Stairmaster Session at Level 7

Saturday at 619

5 X 5O Yard Prowler Push + 200 Meter Sprint

“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
30 T2B
20 Alternating Dumbell Snatches 80/50#
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

Bring a Friend Week at 619

No strings attached, bring a friend and show them how awesome our gym is this week at CrossFit 619.

Olympic Weightlifting

Push Press + Push Jerk Skillwork

20 minutes to find 1RM Push Jerk

CrossFit WOD

Three rounds for time of:

185/115# pound Front squat, 5 reps
18x Pull-ups
185/115# Power cleans, 5 reps
18x Toes-to-bar
185/115# pound Push jerk, 5 reps
18x Hand-release push-ups

5/6/7/8/9 December Workouts

Monday at CrossFit 619 in San Diego

Strength

5×5 Front Squats @75 -85%

Conditioning

15 Minute AMRAP

10 Pull Ups
10 Overhead Squats 65/35
200 Meter Run

Tuesday

Heavy Power Cleans

1 Every Minute on the Minute for 15 Minutes
Find your 1 Rep Max

Conditioning

5 Rounds for Time

10 Push Press 95/65
10 Box Jumps
10 Wall Balls
10 Toes to Rings

then 500 Meter Row and or Immaculata Run 1.3 Miles

Wednesday

Hang Power Snatch Skill Work

Strength

5×2 Overhead Squats

Conditioning

5 Rounds

1 Hang Power Snatch
1 Power Snatch

35 Ab Mat Sit Ups

then

800 Meter Run

Thursday

Strength

5×5 Back Squats 75 – 85% of your 1 Rep Max

Conditioning

Tabata

Air Squats Bottom to Bottom
1 Minute Rest
Hollow Rocks
1 Minute Rest
Burpee Pull Ups
1 Minute Rest
Ab Mat Sit Ups

Done

Friday TEAM WORKOUT

100 KBS 1.5/1.0
400 Meter Run with Both Partners
80 Box Jumps
400 Meter Run with Both
60 Burpees
400 Meter Run with Both
40 Double Unders
400 Meter Run with Both
20 Wall Balls

then 1000 Meter Row Split However

Need Help with your Morning Energy Levels? Try Some Oatmeal!!!

November 28/29 Workouts and UPCOMING 619 SAVE THE DATES

4 DECEMBER 1000AM RX JUMP ROPES DOUBLE UNDER WORKSHOP

10 DECEMBER 12 NOON 619’S HOLIDAY PARTY THE 12 BARS OF CHRISTMAS PUB CRAWL BEGINS AT MALONEY’S IN THE GASLAMP QUARTER DOWNTOWN. THIS WILL BE NIELS AND CROSSFIT COACH CHRISTIAN PALM’S GOING AWAY PARTY. HOPE TO SEE YOU ALL THERE.

7 JANUARY THE 619 CHALLENGE STARTS AT 0800AM . BRUSH UP ON YOUR CLEAN AND JERK WEDNESDAYS AT 619 WITH YOUR OLYMPIC WEIGHTLIFTING COACHES VERONICA AGUILA AT 6AM AND 7AM AND DAVE MILLER FROM 4 TO 715PM.

28 JANUARY SPARTAN RACE

12 FEBRUARY SAN DIEGUITO HALF MARATHON

25 & 26 FEBRUARY TOUGH MUDDER

31 MARCH 619 CHALLENGE

20 & 21 APRIL SOUTHERN CALIFORNIA RAGNAR RELAY

MONDAY

Thorough Warm Up and Movement Preparation for The Overhead Squat and Hang Power Snatch Skillwork.

POWER DEVELOPMENT HANG POWER SNATCH

5 Sets of 2 @ 60 to 75% of 1 Rep Max add 5 to 15# every set if you feel comfortable with your technique.

TECHNIQUE, TEMPO, THEN SPEED EMPHASIS. Nobody likes an ugly WOD : P

5 Rounds plus 800 Meter Run for Time

1 Hang Power Snatch 95/65#
1 Power Snatch 95/65#
1 Overhead Squat 95/65#
7 Box Jumps 24/20″
9 Pull Ups Chest to The Bar

Scale/Modify all 5 movements as needed

then 800 Meter Run after 5 rounds of the 5 Movements above have been completed.

TUESDAY

Thorough Warm Up and Movement Preparation for The Muscle Up with Gymnastics Rings and Back Squat Skillwork.

Strength Development

HEAVY BACK SQUATS

8 REPS AT 50% OF 1 REP MAX WARM UP 1
6 REPS AT 65% OF 1 REP MAX WARM UP 2

5 SETS OF 5 REPS AT 70 TO 85% OF 1 REP MAX

Workout Of the Day for Tuesday is

DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-20-15-10-5 WITH 5 BURPEES IN BETWEEN

ALL SETS MUST BE UNBROKEN FROM LIFT OFF TO LANDING

MULTIPLY ALL SETS X 5 FOR SINGLES IF YOU HAVE NOT LANDED A DOUBLE UNDER YET.

CrossFit 619 Finished 1st Place out of 63 CrossFit Teams in The 2011 Southern California Ragnar Relay. Will they be able to repeat in 2012? I think so…