Categorized as: Personal Training

30 Day Fat Burning Challenge

vegetables-large

 

The purpose of this 30 Day Challenge is to lay the foundation for looking our best this swimsuit season which will be here before we know it and to learn the fundamentals for long term nutrition success.  The Goal is to lose 10 to 30 pounds in the next 30 Days.  I look forward to meeting with you all to take measurements on Monday.  If I throw a food list at you without you being pro-active in the nutrition learning process, odds are that you will revert back to your old ineffective nutrition routine.  If we know the why behind these super foods you will be more inclined to incorporate these foods into your diet long term.  The Phase 1 Food List can be found in the hyperlink below the week 1 challenge.  Please uncheck the Facebook box and acknowledge that you have read the guidelines below in the comments for this blog post.

Respectfully,

Chris Keith

www.SDPersonalTrainer.com 

 

Measurements

Commitment

Follow Through

Success

 

S.M.A.R.T. GOAL is to Lose 10 to 30 Pounds in 30 Days

 

S pecific

M easurable

A ttainable

R esults Driven

T ime Bound

 

30 Days – 30 Workouts

30 Days – No Alcohol

30 Days – Phase 1 Food List.  We have added Coffee officially.

30 Days – Food Journaling and Activity Log

 

5 to 8 Miles Jogging Per Week

7 to 8 Hours Sleep Daily

½ to 1 oz. of Water for Every Pound of Bodyweight Daily

 

Week 1 Challenge

Identify and Learn

1. Resting Metabolic Rate

2. Biological Value in Regards to Protein Quality

3. Glycemic Index for Carbohydrates

4. Good Fats and where do they come from

5. 10 Focal Points of Nutrition

 

Phase1FoodListActivityLogFoodJournal

Ten Focal Points of Nutrition

by Chris Keith

  1. Antioxidants

These are substances that protect cells against the negative effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. They damage cells and may play a role in heart disease, cancer and other diseases. A diet rich in antioxidants can combat them and prevent disease.

Antioxidant substances include beta-carotene, lutein, lycopene, selenium, Vitamin A, Vitamin C, and Vitamin E. Antioxidants are found in many foods, including fruits and vegetables, nuts, grains, and some meats, poultry and fish.

Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables are also rich in beta-carotene, including collard greens, spinach, and kale.

Lutein is abundant in green, leafy vegetables such as collard greens, spinach and kale. This antioxidant is important in the maintainence of healthy eyes.

Lycopene is potently found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. A majority of peoples intake of lycopene comes from tomatoes and tomato products.

Selenium is a mineral, not an antioxidant nutrient. But, it is a component of antioxidant enzymes. Plants foods like rice and wheat are they major dietary sources of selenium in most countries. The amount of selenium in soil determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium rich soil have higher levels of selenium in their muscles. Therefore, in the United States, meats and bread are common sources of dietary selenium. Additionally, brazil nuts also contain large quantities of selenium.

Vitamin A is a vitamin that is needed by the retina of the eye to form a specific metabolite, the light absorbing molecule retinal, that is absolutely necessary for both low-light and color visiion. Vitamin A is found in three main forms: Vitamin A1, Vitamin A2, and Vitamin A3. Foods rich in Vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

Vitamin C is an essential nutrient that protects the body against oxidative stress. Its reactions with the body are important in wound-healing and in preventing bleeding from capillaries. Vitamin C is also called ascorbic acid and can be found in high abundance in many fruits and vegetables and is also found in cereals. beef, poultry and fish.

Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation. Vitamin E is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is found in mangos, nuts, broccoli, and other foods.

 

 

 

  1. Vitamins

Vitamins and minerals are substances found in foods we eat. Our bodies need them to work properly and in order to fully grow and develop. Natural vitamins are those organic food substances which are found only in plants and animals. The body is not able to synthesize or manufacture vitamins and therefore they must be supplied either by diet or supplements. Vitamins are vitals for a normally functioning body and are necessary for our growth, general-well being and vitality.

Vitamins cannot be absorbed properly without ingesting foods, hence why we take them with meals. They help to regulate the body’s metabolism, assist in formed the bone and tissue, and help convert fat and carbohydrates.

Vitamins are either fat-soluble or water soluble. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis. Toxic levels of vitamins are generally achieved through high supplement intake and not from dietary sources. Water-soluble vitamin dissolve easily in water and are readily excreted from the body. Because they are not readily stored, consistent daily intake is important.

Vitamin A helps to reparation and growth of body tissues. This vitamin protect mucous membrane of mouth, throat, lunges and nose while helping one to maintain smooth and disease free skin. Furthermore, Vitamin A counteracts night blindness and reduces the risk of lung and certain types of oral cancers.

Vitamin B1 aids the digestion of carbohydrates. This vitamin is essential to the normal working of the nervous system hear and muscles. Other benefits include the stabilization of appetite, promotion of growth, and generation of energy.

Vitamin B2 aids in the formation of red blood cells and antibodies. This vitamin is essential for carbohydrate, protein, and fat metabolism. Furthermore, B2 promotes general health, maintain cells respiration and is necessary for the maintenance of good skin, nails, hair and vision.

Vitamin B6 prevents anemia by helping in formation and generation of red blood cells. This vitamin is necessary for fat, carbohydrate and protein metabolism. Additionally, this vitamin increases energy, promotes growth in children and maintains a healthy nervous system.

Vitamin C helps heal wounds, scar tissue and fractures. This vitamin is essential for healthy bones, teeth and gums. Not only does is build resistance to infection and aide in the prevention of scurvy, but its gives strength to blood vessels, aids in the absorption of iron and is essential for the synthesis of collagen.

Vitamin D is required for bone and teeth formation and improves absorption and utilization of phosphorous and calcium while also maintaining a stable nervous system.

Vitamin E retards cellular aging because of oxygen and alleviates fatigue by supplying oxygen. It further helps to prevent and dissolve blood clots and helps in preventing sterility. Vitamin E aids in bringing nourishment to cells.

Niacinamide helps metabolize sugar, fat and protein. It reduces high blood pressure, improves circulation, reduces cholesterol levels, increases energy and helps maintain a healthy digestive system.

Panthothenic Acid aids in the bodies utilization of vitamins and in the developments of the central nervous system. It further helps in cell building, fights infections and participates in release of energy from carbohydrates.

Biotin aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid.

Folic Acid is essential for the formation of red blood cells and aids in the metabolism of amino acids. This is necessary for the synthesis of DNA and RNA.

 

  1. Probiotics

Probiotics are live microorganisms thought to be beneficial to the host organism. These microorganisms are similar to beneficial microorganisms that are found int he human gut. They are also called “friendly” or “good bacteria.” Lactic acid bacteria (LAB) and bifidofacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. They are commonly consumed as part of fermented foods with specially added active lives cultures; such as in yogurt, soy yogurt, or as dietary supplements.

Probiotic products are used to prevent and treat certain illnesses and support general wellness. Currently, there is limited evidence supporting some uses of probiotics. Much more scientific knowledge is needed about them, including about their safety and appropriate use.

The human body is full of microorganisms –– in and on the skin, in the guy, and in other orifices. Friendly bacterial are vital to proper development of the immune system, to protect against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies.

An interest in probiotics stems from the fact that there are cells in the digestive tract connected with the immune system. One theory is that if you alter the microorganisms in a person’s intestinal tract (as by introducing probiotic bacteria), you can affect the immune system’s defenses.

 

  1. Phytochemicals

Phytochemicals are chemical compounds, such as beta-carotene, that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health, but are not established as essential nutrients. They are found in fruits, vegetables, beans, grains, and other plants. Some of the more commonly known phytochemicals are Vitamin C, folic acid and Vitamin E.

Some phytochemicals have either antioxidant or hormonse-like actions. There is some evidence that a diet rich in fruits, vegetables and whole grains reduces the risk of certain types of cancer and other diseases, and researchers are looking for specific compounds in these foods that may account for the beneficial effects in humans.

Phytochemicals are promotes for the preventions and treatments of many health conditions, including cancer, heart disease, diabetes and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens, blocks the action of carcinogens on their target organs or tissues, or act on cells to suppress cancer development. Many experts suggest that people can reduce their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals.

One groups of phytochemicals are polyphenols which include a large subgroup of chemicals called flavanoids. These are though to rid the body of harmful molecules known as free radicals, which can damage a cells DNA and may trigger come forms of cancer and other diseased. These compounds are found in broccoli, brussel sprouts, cabbage, and cauliflower and in teas. Grapes, eggplant, red cabbage and radishes all contain flavonoids that act as antioxidants and may protect against cancers and heart disease.

Cartenoids, which give carrots, yams, cantaloupe, squash and apricots their organge color, are also promoted as anticancer agents. Lycopene is a power antioxidants and can be found in tomatoes, red peppers, and pink grapefruits.

Allyl Sulfides are found in garlic and onions. These compounds may stimulate enzymes that help the body get rid of harmful chemicals.

 

  1. Minerals

Minerals are simple-structured substances that play major roles in many metabolic functions. Many are components of enzymes,which are catalysts of chemical reactions in the body. Additionally, minerals regulate and control the normal function of human and animal tissues, muscles, and organs. For example, sodium and potassium play a vital role in maintaining proper fluid balance. Calcium acts as a major structural component of bones and teeth. Iron carries oxygen throughout the body in the blood.

Mineral are important to good health and have become increasingly importants over the years because of the depletion of our soils. Taking any forms of minerals does not ensure that the minerals will be absorbed into the body and utilized by the tissues.

Trace minerals or micro-minerals are the remaining minerals that are essential for good health. These are chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, and zinc.

Major minerals that the tissues is our bodies require large amounts of are calcium, magnesium, phosphorus, sodium, chloride, potassium, magnesium, and sulfur. These minerals are known as macro-minerals since they are needed in large quantities. When our bodies lack these minerals, the result will be structural weaknesses and system dysfunction, a.k.a. disease.

Calcium is the most common mineral in the human body. Adequate intakes are an important determinant of bone health and risk of fracture or osteoporosis. Calcium builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in and out of cells walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels. Dairy products are the most concentrated, well absorbed sources of calcium. Firm tofu, dried beans, kale, broccoli and bok choy can contribute to dietary calcium.

Chloride is usually consumed as sodium chloride or table salt. There is a high correlation between sodium and chloride contents of the diet. Adequate intake of sodium chloride is required for maintenance of extracellular fluid volume. Chloride is both actively and passible absorbed.

Magnesium plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for property calcium and vitamin C metabolism; converts blood sugar into energy. Good sources of magnesium include legumes, whole grain cereals, nuts, dark green vegetables, and cocoa.

Phosphorus is an essential mineral that is found in all cells within the body. The metabolism of all major metabolic substrates depends on the functions of phosphorus as a cofactor in a variety of enzymes and as the principle reservoir for metabolic energy. Foods that are rich in protein are generally high in phosphorus.

Potassium is the most essential cation (a positively charged ion) of the cells. Because of its assosication with the metabolizing, oxygen-consuming portion of the body, a decline in total body potassium is usually interpreted as a loss of muscle madd due to a catabolic condition. Potassium works with sodium to regulate the body’s waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; and promotes healthy skin. Most foods contain potassium, but the best sources are fruits, vegetables, and juices.

Sodium works with potassium to maintain proper body water distribution and blood pressure. Sodium is also important in maintaing the proper acid-base balance and in the transmission of nerve impulses. People who experience pronounces losses of sodium through diarrhea, heavy perspiration or inability of the kidney to reabsorb it may experience decreased blood volume and a fall in blood pressure that could result in shock.

Sulfur is necessary for formation of collagen. Sulfur is also present in keratin, which is necessary for the maintenance of the skin, and nails, helping to give strength, shape and harness to these protein tissues. Sulfur is also important to cellular respiration, as it is needed in the oxidation-reduction reaction that help the cells utilize oxygen, which aids brain function and all cell activity. Sulfur is readily available in protein foods –– fish, poultry, egg,s milk and legumes are all good sources.

 

 

  1. Lean Protein

Lean protein is an important part of a healthy diet and can hep with weight loss efforts. Lean protein provides you with a sense of fullness and can help prevent overeating. This is because protein takes longer for your body to digest so it stays with you longer. You body need protein to build and maintain muscle and therefore cutting back on protein contributes to muscle mass loss and a slower metabolism.

Fish is one the healthiest sources of lear protein. It is naturally lower in saturated fat than poultry and beed. Cold water fish, such as salmon is an excellent choice as it contains high amounts of omega-3 fatty acids, a good fat that can be beneficial to your health.

Chicken and turkey/ white meat poultry is a good source of protein. It is lower in calories than dark meat.

When choosing beef, pick cuts with words “round” or “loin” in the name, and those that have less visible marbling. Before cooking, one should trim any visible fat and when looking for beef one should look for labels that say “lean ir “extra lean.”

Eggs provide about five grams of protein per serving and can be apart of any healthy diet.

Low-fat dairy products are an ideal source of lean protein because much of the saturated fat had been removed from them. They provide vitamin D and calcium.

Beans, peas and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet. They provide plenty of fiber and the combination of protein and fiber helps your to feel fuller much longer than other foods and prevent overeating.

 

  1. Glycemic Index

The glycemic index is a measure of the effect of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI. Carbohydrates that break down more slowly, release glucose more gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods carbohydrates. Choosing low GI carbs, the ones that produce only small fluctuations in our blood and glucose and insulin levels, is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

High glycemic index foods include: white bread, pasta, rice, low-fiber cereals, and baked goods. People who eat a lot of low glycemic index foods ten to have lower total body fat levels. Foods include: fruits, vegetables, whole and minimally processed grains, and legumes.

A low/good glycemic index level is 55 or less. A medium level is between 56-69. 70 or higher is bad/ high.

 

  1. Essential Fatty Acids

Essential fatty acids are fatty acids that we must ingest because the body requires them for good health but cannot synthesize them. There are twenty different needed fatty acids for your body, but they are all made from two: linoleic acid and linolenic acid. These two are essential and you must get them from food because your body cannot manufacture them. Thus, essential fatty acids are the building blocks for all the other fats in your body.

Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell your body what to do.

Omega-3 and Omega-6 essential fatty acids are especially important for making prostaglandins in your body. Prostaglandins are hormone-like substances that regulate many activites in your body including inflammation, pain and swelling. They also play a role in controlling your blood pressure, your heart, kidneys, digestive system and body temperature. They are important for allergic reactions, blood clotting and making other hormones.

Essential fatty acids are also natural blood thinners; they can prevent blood clots, which can lead to heart attack and stroke. They contain natural anti-inflammatory compounds that can relieve the symptoms of arthritis and autoimmune diseases. In addition, a diet low in essential fatty acids could results in skin problems, such as dandruff, eczema, splitting nails and dull and brittle hair.

Omega-6 is amply supplied int he Western diet. Good sources of Omega-3 are nuts, soybean, canola oil, walnut oil, flaxseed oil, and fish (especially cold water fish such as salmon, bluefish, herring, tuna, flounder, mackerel, and shrimp).

 

  1. Fiber

Fiber refers to carbohydrates that cannot be digested. Therefore, is passed relatively intact through your stomach, small intestine, colon and out of your body. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains and legumes. However, all fiber is not the same. Fiber from grains is referred to as cereal fiber. Soluble fiber partially dissolves in water and forms a gel-like material. It can lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barely, and psyllium. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Current recommendations suggest that adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need.

Fiber appears to reduce the risk of developing various conditions including heart disease, diabetes, diverticular disease and constipation. Fiber also normalizes bowel movements, helps maintain blower integrity and health, lower blood cholesterol levels, helps control blood sugar levels, aids weight loss, and may have an uncertain effect on colorectal cancer.

Eating whole fruits instead of drinking fruit juices, replacing white rice, bread, and pasta with brown rice and whole grain products are examples of ways to increase ones fiber intake.

 

 

  1. Water

Every part of your body is made up of cells. Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electolysis, and in normal case, minerals and micro elements pass through the cell membranes to the nucleus by electro-osmosis. The body need electrolytes (minerals like sodium, potassium, chloride and bicarbonate) for its basic functions. In case of water shortage, the electrolyzes cannot happen and our cells dry out and die. Therefore, in order to keep our cells hydrated, our body’s electrochemical balance, and to stay alive we need water and salt.

Water also helps with weight loss because it suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposit to increase, while an increase in water intake can actually reduce fat deposits

Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss –– shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Furthermore, water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of and all that metabolized fat bust be shed, therefore adequate water helps flush out the waste.

Additionally, water can help relieve constipation. When the body gets too little water, it siphons what it need from internal sources. The colon is one primary source. As a result –– constipation.

On average, a person should bring eight 8-ounce glasses everyday. That’s about two quarts. However, the overweigh person needs one additional glass for every 25 pounds of excess weight. The amount your drink should be increased if you exercise briskly or if the weather is hot and dry.

What should preferable be cold. It’s absorbed into the system more quickly then warm water. There is some evidence suggesting that drinking cold water can actually help burn calories.

If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst.

CF619_Nutrition_PhaseII_Maintenance

PHASE 2 FOOD LIST

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

21 Monday 2014

I had the opportunity to run with the man in the video below in 2009 as I was preparing for The La Jolla Half Marathon. I PR’d that course 1:57 minutes at 225lbs and had major shoulder surgery on my right side the next day. It was a tough time for me personally and athletically. Pete and Paul were a big source of optimism and strength for me internally as they are now, I still love those guys very much. I watched this video for inspiration almost every day for months to get me fired up for my fitness goals. I hope that you can get something out of it like I did many times over. I will be running The La Jolla Half this weekend for the 6th time in my life and have made the goal to start crossfitting with my team at 619 and to make my own fitness level a very high priority again. I will not be the fastest or strongest out there but I will do my best to push past that 40% David Goggins speaks of in the video below.

– Coach Chris Keith

From Our Resident Health Nut Ashley Lane

I started at 619 almost a year and 9 months ago because I was tired of the doing the same boring routine at 24 Hour Fitness; treadmill, stairmaster, elliptical, repeat. I wasn’t seeing any results and it was extremely difficult to stay motivated. CrossFit has completely transformed my life. With the guidance of the coaches and the change in my diet, I am now in the best of shape of my life. We all endure the WODs together, but I wanted to share my diet with everyone and I hope it helps my teammates.

My typical day looks like this:

4:30am – Green Juice (Black Kale, Green Kale, Collard Greens, Green Leaf Lettuce, Curly Parsley, Green Chard, Dandelion Greens and an Apple)
6:30am – Protein Shake, Oatmeal, or Eggs and Broccoli
9:30am – Can of Tuna
12:30pm – Protein Shake and a banana
3:30pm – Apple or Orange
8:00pm – Protein, Vegetables and Green Drink

Health Benefits of Tuna by Ashley Lane

B vitamins in tuna maintain and build red blood cells while increasing energy levels, which is essential to push through the most brutal workouts that we do at 619.

Vitamin D regulates blood pressure and helps to build strong bones. Vitamin D also reduces stress and tension and relieves body aches and pains by reducing muscle spasms.

Lean protein is critical to building lean muscle mass and providing the body with energy. Eating protein-rich foods like canned tuna can help with satiety and slow down digestion that will keep you fuller longer and leave you less likely to eat more calories during your next meal.

Omega-3 fatty acids have many heart health benefits and can also increase energy levels. Omegs-3s contribute to healthy brain development, improve circulation and reduce inflammation that occurs from WODs and competition.

Selenium is a powerful antioxidant found in tuna. It can help strengthen the immune system and prevents colds and flu that result when heavy training impairs the immune system. It will also help to protect healthy cells from the free radicals created from exercise.

Low in fat and calories, tuna is a perfect substitute for meats and dairy products that are higher in saturated fats and trans fatty acids.

Monday

PLEASE POST YOUR FRAN TIME TO THE COMMENTS BELOW ON THIS POST, and uncheck the Facebook box.

Power

Power Snatch
10 x 2
Rope Climb or 5 Strict Pull Ups
10 x 1
Every 2 Minutes

WOD #1
5 Rounds
9 Overhead Squats 135/95 Level 2 115/75 Level 3 95/65
9 Toes To Bar

WOD #2
CrossFit Benchmark WOD “Fran”
21-15-9
Thrusters 95/65 Level 2 75/55 Level 3 45/35
Pull Ups

31 March – 4 April 2014

Monday

Strength

Pull up Complex

5 sets of:

5/3 weighted Pull ups – place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
5/7 Kipping Pull ups

The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

5 x 15 GHD Sit Ups

Every 4 Minutes

Every Minute on the Minute x 10
Even 8 Barbell Roll Outs
Odd 8 Pendlay Rows

CrossFit Benchmark WOD “Helen”
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Pull Ups

Tuesday

Strength

Back Squat
7 x 8
Every 3 Minutes

Back Squat
1 x 20 Reps Level 225/155 Level 2 185/135 Level 3 135/95

Romanian Deadlifts
4 x 8
Every 2 Minutes

WOD
3 Rounds
20 Overhead Walking Lunges
40 Sit Ups
400 Meter Run

Wednesday

Power

7 x 2 Push Jerk + 1 Split Jerk or
5 Push Press
Every 90 seconds

CrossFit Hero WOD “Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53#

Thursday

Power

9 x 1 Power Clean + 1 Squat Clean
Every :90 seconds

Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls 20/16 + 5 Squat Cleans 135/95
Minute 2 – 5 Wall Balls 20/16+ 5 Toes to Bar
Minute 3 – 5 Wall Balls 20/16 + 8 /5 Strict Pull Ups
Repeat Pattern x 5

WOD
4 Rounds
500 Meter Row
10 Lateral Burpees over The Rower

Friday

Benchmark WOD “Grace”
30 Clean and Jerks for Time 135/95

Superset
Front Squats
7 x 8
Bench Press
7 x 8
Every 3:30

CrossFit 619 WOD
15-12-9-12-15
Kettlebell Swings 70/53#
Box Jumps 24/20″
Toes to Bar

120_crossfit619

24 – 28 March 2014 | CrossFit 619

Extra Credit, Homework, Cash Out, Finisher……translates to: “Doing a little something extra after class”. We love to see our clients working on their goats (stuff they need to work on).

There are a few things to take into consideration when you decide to do extra stuff after class. Please don’t go ruin yourself with another 10min lung burner if you just did a 10min amrap, or going for a max back squat when you just spent the whole class doing front squats; Stick to something that you know needs work and isn’t going to have feeling ruined the next day; Like your handstand or L-Sit. In fact, everyday is a good day to practice your gymnastics movements. If you are too tired after class, try getting it in before class. Or, if you missed out on all the lifts for the week, if there is room, ask your coach if you can catch up on the press or squat day. If not, head in to the Open gym and catch up then.

Keep in mind; most of you probably won’t need to do additional work if your goal is to live a healthy, long life. You get everything you need by coming to class. BUT, if your goal is master that pullup, walk the length of the gym on your hands or out squat Coach Ck, then we would love to see you achieve it. Your coaches have all sorts of tricks up their sleeves; so don’t be afraid to ask them for the best way how!

Getting Cramps or Bonking out early? Try the stuff pictured below

CrossFit 619

Monday

Hang Snatch
5 x 2
Every Minute on The Minute

Power Snatch
8 x 2
Every Minute on The Minute

5 Rounds
6 Shoulder to Overhead 155/125 135/95 115/75
9 Squat Cleans
12 Lateral Burpees
200 Meter Run

Tuesday

Strength

Superset
Barbell Row
5 x 8
GHD Sit Ups
5 x 12
Every 2 Minutes

Superset
Pendlay Row
5 x 8
GHD Sit Ups
5 x 12

WOD
4 Rounds
9 Handstand Push Ups
12 Thrusters 95/65 Level 2 75/55 Level 3 45/35
15 Pull Ups

X. 15 Minutes Stair master
Y. 1 Mile Jog
Z. Hip Mobility

Wednesday

1. Back Squat 6 x 2
2. Max Rep Dips
3. Max Distance Handstand Walk

Power

Hang Clean and Jerk
5 x 2
Every Minute on The Minute

Clean and Jerk
8 x 2
Every Minute on the Minute

3 Rounds
25 Double Unders
20 Wall Balls
15 Toes to Bar
400 Meter Run

Thursday

Ring Muscle Ups
8 x 2 Reps
Every Minute on The Minute

WOD 1
3 Rounds
9 Dips
15 Pull Ups
21 GHD Sit Ups
400 Meter Run
then
2000 Meter Row

X. Hip Mobility
Y. Shoulder Mobility
Z. Ankle Mobility

Friday

1. Front Squat 6 x 1
2. Thruster 6 x 1
3. Hang Clean 6 x 2

Strength

Superset
Back Squat
6 x 5 (8)
Toes to Bar
6 x 10
Every 3 Minutes

WOD 1
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 Level 2 185/135 Level 3 135/95
Burpees over the Bar

WOD 2
2K Row

CrossFit 619 San Diego

17 -21 March 2014 at CrossFit 619

CrossFit 101 Rules to avoid being that Athlete.

1. Don’t ghost ride the whip!
In other words, don’t dump an empty barbell. Simply put, this damages the equipment so don’t do it. In the same way that CrossFit is a community affair, think of the equipment as community goods. If you damage them, you damage them for everyone.

2. Rest!
Don’t WOD seven days on, zero days off. (You know who you are!) Also, take rest days that are actually rest days. I am pretty sure the CrossFitter invented the concept of the “active rest day.” I am all about staying active on days off from the gym. But lets get serious people, running a 5k or doing 500-meter row sprints, is not exactly resting.

3. Don’t let life get in the way.
On the flip side, don’t take too many rest days. We don’t want to get into the habit of making the gym an intermittent occurrence. One or two days on followed by five or six days off will interrupt the workout routine you’ve worked hard to establish.

4. Scale appropriately and scale often.
Contrary to popular belief, your goal in CrossFit is not to perform every WOD as prescribed. Your coach programs your workouts for you to feel a particular stimulus, at a particular capacity, for a particular amount of time. Scale to meet this intention, not your ego’s.

5. Don’t Cheat.
Don’t be that person fudging their reps, times, and weights when it comes time to record scores on the whiteboard or on the web. It diminishes everyone else’s hard work and makes it impossible to track your own progress. Plus, it’s just really annoying.

6. Ask questions.
Unsure what weight to use? Having some difficulty with the turnover in your power cleans? That’s what your coach is there for! And not only are they open to your questions, they typically are addicted to talking about CrossFit and you might not be able to get them to stop talking once they start.

7. Make friends.
CrossFit isn’t a come in, put your head-phones on, workout, and go home kind of affair. CrossFit is about community, and that community is what is going to keep you accountable when you’d rather eat a pint of Ben and Jerry’s and watch Netflix than hit the gym. So, say hi to the new comers and stick around to shoot the breeze for a few minutes after class.

8. Don’t talk while your coach is talking.
Do I have to even explain, or did your first-grade teacher take care of describing the common courtesy behind this rule?

9. Be coachable.
Your CrossFit coach became a coach to help people become better, stronger, faster, and healthier. Listen to them. Even if the skill they are going over is a strength of yours, listen anyway. You just might learn something new, and the day we stop learning is the day we stop excelling.

10. Never say “I can’t.”
Learning new skills and getting good at them takes time. Saying “I can’t” isn’t going to help you get that first double under or unassisted pull-up. Have patience and try not to get frustrated.

11. Don’t gossip.
We’re all here to lift one another up. Gossip will never accomplish this.

12. Put form before all else.
Rather than throwing form out the window to win those big numbers now, put your time and energy into perfecting your form and your overall potential to put up big weight will increase in the long run. Plus this will help you avoid injury that could keep you out of the game and further from your goals.

13. Check your ego at the door.
CrossFit is a humbling experience. No matter how strong, how fast, or how tough you are, at the end of the workout everybody looks the same laying on the floor in a pool of sweat. Don’t cover up your vulnerability. Own it. This is what makes you human. And hiding your weaknesses with arrogant pride is what makes you a scumbag.

14. Look to improve daily.
Practice equals progress. Pick a skill and make it your prerogative to get good at it. Dedicate a few minutes before and after class to develop this skill and before you know it, you will have another strength in your pocket.

15. No chalk parties.
The barbell doesn’t get lighter by wearing a sheen coat of chalk over your entire body. I swear. Also, if you spill the chalk bucket, please clean it up. Basically, try to leave the gym in a better condition than you found it in. We may workout in a warehouse, but that doesn’t mean we can treat it like a barn.

16. Don’t be late.
First off, it’s just rude and disrespectful. Second off, it’s rude and disrespectful! Plus, in the CrossFit gym, lateness is punishable by burpees. And literally, no one, likes burpees.

17. Always finish your workout.
The only thing between you and finishing the WOD is the little voice in your head telling you, you can’t. CrossFit may be all about community, but at the end of the day, your time in the box is about showing that dirt-bag voice in your mind whose boss.

18. Cheer for Others.
We’ve all be there: the lone soldier fighting through the last of something long and heavy. Don’t be the one who starts putting away their equipment while leaving your fellow comrades to fend for themselves with no encouragement. Give them that extra push they need, the same push that you would appreciate if you were in the same position.

19. Eat clean.
You can’t exercise yourself out of a bad diet. Reinforce the hard work you are putting in at the gym with some hard work and discipline in the kitchen. If you aren’t sure where to start or need to get some food frustration off your chest, your coach will be able to give you the guidance and support you need to pull off this lifestyle shift successfully.

20. Workout while on Vacation.
Running, air squats, pushups, lunges — they’re all portable and won’t get you searched going through security. Working out while you’re away will keep you feeling at your best so you can enjoy every last moment of your vacation. Use it as a way to get out and explore the local culture. Maybe even drop into the local box.

CrossFit 619 San Diego

Monday

Clean and Jerk Skillwork

Power

14 Minute EMOM

Even 1 Clean and Jerk
Odd 7 Strict Toes To Bar, 7 GHD Sit Ups

WOD
40-30-20
Wall Balls
20-15-10
Pull Ups
Then
1 Mile Run
Record Time for 1st and 2nd part of the workout

Tuesday

Snatch Skillwork

Power

16 Minute EMOM
Even Snatch or 1 Power Snatch + 3 Overhead Squat
Odd 5 Box Jumps, 5 Burpees (Open Standard)

Strength

16 Minute EMOM
Even 2 Back Squat @ 75 to 90% for Open Athletes and 8 Reps for Fitness
Odd 2 Ring Muscle Ups or 10 Ring Rows

WOD
7 Rounds
Every 3 Minutes
400 Meter Run
5 Clean and Jerks 185/135 Level 2 155/115 Level 3 135/95
or 10 Kettlebell Swings for Fitness
Record your 400 Meter times for every round

Wednesday

Team WOD

1500 Meter Row switch every 250 Meters
35 High Partner Push Ups
140 Double Unders
USD Loop
140 Partner Sit Ups
35 High Partner Push Ups
1500 Meter Row switch every 250 Meters

Thursday

Strength

Superset
Front Squat
5 x 3 (8)
Pull Ups
5 x 9 Chest to Bar Pull Ups
WOD
8 Rounds
10 Box Jumps or Step Ups
15 Russian Kettlebell Swings 2.0/1.25 Level 2 1.5/1.0 Level 3 1.25/.75
200 Meter Run

Friday

Strength

1. Military Press 3 x 4
2. Push Jerk 4 x 2
3. Split 5 x 1

Superset
Bench Press
8 x 8
GHD Sit Ups
8 x 12
Every 4 Minutes

WOD
6 Rounds
10 Dips
10 Toes to Bar
15 Crossovers
15 Double Unders

X. 20 Minutes Stairs
Y. Roll Calves Out
Z. Shoulder Mobility

The CrossFit Mindset and Programming 10-11-12-13 March 2014

The CrossFit Mindset

1) I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best than I can.

2) Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3) If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4) I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5) I may puke. I may cry. But I will not quit. Ever.

6) I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7) The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8) I understand the value of the Push up, the Pull up, the Sit up, the Squat, and the Deadlift. Just as there are million ways to make chicken, so too there are a million ways to squat, sit up, pull up, push up, and dead lift.

9) I will give everything I have and then I will find more within myself.

10) I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the cryig to them and I will soldier on.

11) I will bite off challenges, spit out results, and beg for more. What are YOU going to do?

Monday

Strength

Bench Press @ 75 to 85 %
6 x 7 (9)
7 x 3 for Open Athletes
Every 3 Minutes

21-18-15-12-9
Toes to Bar
Burpees
GHD Sit Ups
Row for Calories

Tuesday

Strength

Front Squats @ 70 – 80%
6 x 7 (9)
7 x 2 for Open Athletes

WOD
25-20-15
Box Jumps
Wall Balls
Double Unders
Push Ups
400 Meter Run Between and After the last round

Wednesday

Power

Snatch or Power Snatch
10 x 1
Every Minute on the Minute

WOD

5 Rounds
20 Double Unders
20 Cross-overs
400 Meter Run
500 Meter Row

Thursday

Power

Clean or Power Clean
10 x 1
Every Minute on The Minute

10-9-8-7-6-5-4-3-2-1
Pull Ups
Dips
Handstand Push Ups

CrossFit 619 San Diego

3-4-5 March 2014 at CrossFit 619

DSC_9183

Monday

1. 10 x 1 Pull Over
2. 5 x 1 Skin the Cat
3. 15 Minutes Shoulder Mobility PVC, LaCrosse Ball, Indian Clubs, Bands

Strength
Giant Set
Back Squat
6 x 6 (9)
Strict Toes to Bar
6 x 6
Toes to Rings
6 x 12
Every 4 Minutes

3 x 2 Front Squats
3 x 25 GHD Sit Ups
or
3 x 20 Walking Lunges 95/65 75/55 65/45

3 Rounds
12 Overhead Squats (Front Squats for Open Athletes)
95/65 75/55 55/35
12 Ring Rows
24 3 Count Bicycles
1 Rope Climb
then
2000 Meter Run

X. 1000 Meter Row x 2
Y. IT Band Mobility
Z. Foam Roller Calves

Tuesday

1. 5 x 3 Deadlift @80%
2. 5 x 5 30 Inch Box Jumps
3. 4 x 7 Strict Handstand Push Ups

Strength

Barbell Row
6 x 8
Wall Balls
6 x 15 (12)
Every 3 Minutes

WOD 1
5 Rounds for Time
9 Thrusters 100/70 Level 2 75/45 Level 3 45/35
9 Strict Pull Ups

WOD 2
3 Rounds
10 Box Jumps
15 Burpees
20 Wall Balls
400 Meter Run

X. 500 Meter Row x 2
Y. 20 Minutes Stairmaster
Z. Foam Roller Lats, Traps, and LaCrosse Ball for Rhomboids

Wednesday

1. 3 x 15 Toes to Rings
2. 2 x 10 KB Snatch
3. 5 x 3 Back Squat @ 80%

3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 GHD Sit Ups
20 Kettlebell Swings
25 Double Unders

4 Rounds
800 Meter Run
500 Meter Row

X. Calf Mobility
Y. Hamstring Mobility’
Z. Low Back Mobility

DSC_0144

10 – 14 February 2013 at CrossFit 619

Monday

1. 5 x 6 Cartwheels
2. 5 x 5 Strict Press Every 3 Minutes
3. 5 x 8 Incline Dumbell Press Every 4.5 Minutes

Strength
Every 3 Minutes
Overhead Squats
6 x 7

Every 1 Minute
L Hang
6 x 7-15 Second Hold

WOD 1
14 Minutes
Odd 3 Muscle Ups or 7 Dips
Even 3 Power Cleans

WOD 2
2K ROW

X. 5 Rounds Every 3.5 Minutes
5 Handstand Push Ups + 5 + 5 Kettlebell Snatch L + R
Y. 3 Rounds for Time 300 Meter Row + 400 Meter Run
Z. 30 Calories Air Dyne + 20 Minutes Stair Master

Tuesday

1. 7 x 5 Weighted Pull Ups
2. 5 x 8 T Bar Row
3. 5 x 8 Pendlay Row

10 Rounds
Every 4 Minutes

10 Strict Pull Ups
12 Wall Balls Level 1 30/18 Level 2 25/16 Level 3 20/14
14 (10) Sit Ups

X. 5 X 20 Flutterkicks Every 2 Minutes
Y. Flight Simulator 10-20-30-40-50-40-30-20-10
Z. 3.1 Miles for Time

Wednesday

1. 5 x 15 Toes to Rings Every 3 Minutes
2. 5 X 5 Front Squats Every 4 Minutes
3. 2 x 12 Overhead Squats 3 Minutes Rest

Superset Every 4 Minutes
Back Squats
8 x 8 Every
Rear Delt Flys
8 x 12
Stretch Shoulders and Rhomboids Between Sets

GHD Sit Ups
8 x 15 (8) Every 2 Minutes

X. 2 x 1000 Meter Row
Y. 800 Meter Run
Z. Foam Roller Mobility

Thursday

1. 5-4-3-2-1 Reps Bar Muscle Ups
2. 1-2-3-4 Pull Overs
3. 5 x 1 Handstand + 1 Forward Roll
4. 9 Minutes Every Minute on the Minute
Even Minutes 4 Muscle Ups
Odd Minutes 1 Power Clean

Strength
4 x 8 Strict Press Every 3 Minutes
4 x 8 Push Press Every 4 Minutes

X. 4 x 25 Push Ups Every 2 Minutes
Y. 4 x 25 Unbroken Double Unders
Z. 4 x 25 Unbroken Kettlebell Swings

Friday

1. 5 x 3 Front Squats
2. 3 x 18 Foot Handstand Walks
3. Find Max Height Tire Jump

Power

Clean and Jerk
15 x 1

7 Rounds
5 Box Jumps
7 Burpees
9 Toes to Bar

X. 2 Mile Run
Y. 1000 Meter Row
Z. 15 Minutes Stairmaster

15 – 19 July 2013 at CrossFit 619

Arnold Scharzennegger’s Six Rules for Success
1. Trust yourself and become who YOU want to be? What makes YOU happy? No matter what anyone else thinks, trust that you can become who you want to be.

2. Break the rules. Think outside the box. You want to be the best. You need to do something no one else has ever done before.

3. Don’t be afraid to fail. Every success comes from a willingness to fail. Fear can paralyze. If you have no fear, you will push yourself harder.

4. Don’t listen to the haters. Others will say you can’t do that – screw them. Do it anyway.

5. Work your ass off. No pain, no gain. If you want to be successful there is no way around hard, hard work. Out work everyone. No other rule will work without hard work.

6. Give back. Reaching out and giving will bring you more satisfaction than anything else you can do.

Our programming at 619 is designed for Advanced and Elite athletes (Level 1) but we are very happy and willing to scale or modify workouts to accommodate Level 2,3 athletes. All 619 athletes have a Personal Responsibility In Developing Excellence no matter what their fitness level is. If doing the minimum to get by is your approach to health and fitness then 619 is probably not a good fit for you. Anybody can open a gym but it takes a team of goal oriented and like-minded individuals to create and maintain a culture of excellence. Progress, Results, Fun, and Awesomeness ALL DAY!!!

Reps
Sets
Tempo
Rest Intervals
Load
Volume
Intensity
Recovery
Nutrition and Hydration
Stress
All dictate training results/effect.

Please maintain an exercise journal if you are motivated by results and take your health and fitness level seriously. Your coach’s support, encouragement, and positive energy is guaranteed when they see you journaling your progress by staying goal oriented.

Monday

Strength

Back Squat
5 x 3 Climbing 3 to 5 Minute Rest Intervals
5 x 7 Climbing for Level 2,3 Athletes 2 to 3 Minute Rest Intervals

Front Squat
4 x 5 Climing 3 to 5 Minute Rest Intervals
4 x 10 Climbing Level 2,3 Athletes 2 to 3 Minute Rest Intervals

WOD #1

5 Rounds
10 Back Squats 135/95
10 Handstand Push Ups
200 Meter Run

WOD #2

Half Cindy 10 Minute AMRAP
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

WOD #3
100 GHD Sit Ups

Tuesday

Power and Strength Development

Power or Squat Snatch
8 x 1 On The Minute

Bench Press
5 x 5 (8) Every 3 Minutes

Power or Squat Clean
8 x 1 On the Minute

WOD #1

CrossFit 619 WOD “Efficient Elizabeth”
5 Rounds
9 Cleans 185/135 for Level 1, 155/85 Level 2 , 135/95 for Level 3
9 Ring Dips for Level 1 and Level 2,3 on The Dip Bars

WOD #2
4 Rounds
20 Kettlebell Snatches
20 Wall Balls
20 Sit Ups

3 WOD Wednesday

WOD #1
12 Minute On The Minute
12 Pull Ups on Even Minutes
12 Pistols on Odd Minutes

WOD #2
15 Minute AMRAP
50 Wall Balls
50 Double Unders
40 Box Jumps, 24/20
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull Ups

WOD #3
3 X 1000 Meter Row with 3 Minute Rest Intervals

Thursday

WOD #1

16 Minutes on The Minute
8 x 3 (5) Front Squats on Even Minutes
8 x 3 Rope Climbs on Even Minutes

WOD #2
4 Rounds
3 Hang Cleans
6 Deadlifts
12 Front Rack Walking Lunges
15 Toes to Bar

Friday

WOD #1
20 Minutes Every Minute on The Minute
6 Alternating Dumbell Snatches Even Minutes
12 Dumbell Sidebends on Left and Right Sides

Strength

Bench Press
5 x 5 (8)

Push Press
3 x 5 (8)

WOD #2

3 Rounds
10 Clean and Jerk or Press 135/95
200 Meter Run
250 Meter Row