Tagged as: san diego crossfit

1 October 2014 at CrossFit 619

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619nooners

 

Wednesday

 

Supplemental Gymnastics
4 x 10-4 Point L Hangs
5 x :20 On , :20 Off L Sits
4 x 12 Toes to Rings
4 x 1 Skin the Cat

Strength

Back Squats

  • 5 x 5 (8)
  • Every 4 Minutes

 

Workout of The Day

10-8-6-4-2

  • Overhead Squats 205/125 155/85 95/65
  • Box Jump Overs
  • 20 Sit Ups After Each Round

 

Supplemental Endurance
30 Minutes Stairmaster Level 10

Thursday 25 September 2014

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Supplemental Strength
7 x 1 Back Squat
5 x 5 Weighted Pull Ups
7 x 1 Squat Clean
Supplemental Gymnastics
2 x 24' Handstand Walk
2 x 12 Pistols
3 x 2 Bar Muscle Ups

Power

  • 9 x 1 Power Clean + 2 Front Squats

Workout of The Day

5 Rounds

  • 500 Meter Row
  • 200 Meter Run
Supplemental Endurance
1 Mile Run
15 Minutes Stairmaster
1 Mile Run

Wednesday 21 May 2014

Crossfit 619

CrossFit 619 will be closed on Friday after the morning classes, Saturday and Sunday for the CrossFit Regionals at The Del Mar Fairgrounds. New tank tops and t-shirts will be in this afternoon.

Strength

Superset

Bench Press
8 x 8
Hollow Rocks
8 x 15

Every 3 Minutes

Workout of the Day

21-15-9

Handstand Push Ups
Knees to Elbows
Dips
Jumping Squats

Run 400 Meters between and after last round

crossfit 619

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

Turkey is a great way to get shredded for Summer

crossfit 619 san diego

6 Health Benefits of Turkey by Ashley Lane

1) Adaptable and Versatile:
Turkey can be prepared a number of different of ways – baked, roasted, barbequed, stir fried, and even as the protein we choose to make our sandwich’s with. Make sure to select white meat more often than dark meat because it is lower in calories and leaner than dark meat. Also, if you don’t have to have the skin then make sure to discard it before you eat to reduce the overall fat content.

2) Lean Protein:
Turkey is an outstanding lean protein and can serve as a replacement for other high in fat proteins. Turkey has even less saturated fat than Chicken. The protein in Turkey helps to build muscle, as we all know. What you may not know is it can also help to keep you fuller longer so you don’t get ravenous later.

3) Complete Protein:
Amino acids are the building blocks of protein and some of them your body can make and some of them you can only get through your diet. Turkey delivers all eight essential amino acids that you must get through your diet, making it a complete protein source.

4) Full of Minerals:
Phosphorus, potassium, iron, magnesium and zinc are all minerals found in turkey. These essential nutrients help your body function properly including regulating blood pressure, building new cells, and boosting immunity.

5) High in Vitamins:
Turkey is a great source of B3 and B6 vitamins. B vitamins help with energy metabolism and normal cell activity.

6) Naturally Low in Sodium:
Sodium is needed to help regulate body function. All fresh cuts of turkey are low in sodium, which is ideal for us trying to keep our sodium levels in check.

crossfit 619 san diego

3 – 7 February 2014 at CrossFit 619

Monday
1. Front Squat 5-5-3-3-3-1-1-1-1
2. 8 x 5 L Hang Pull Ups Every 3 Minutes
3. 10 Minute Every Minute on The Minute 10 GHD Sit Ups

Strength
Superset
Every 4 Minutes
Back Squat
4 x 5 (8)
Strict Pull Ups
4 x 15

Superset
Front Squat
3 x 8
GHD Sit Ups
3 x 25
Every 4 Minutes

Skillwork
Power Snatch/Overhead Squat

12 Minutes AMRAP (As Many Rounds As Possible)
5 Power Snatches Level 1 115,80 Level 2 95/65 Level 3 75/55

7 Overhead Squats

9 Box Jumps 24/20

X. 4 Rounds 15 Thrusters and 300 Meter Row
Y. 5 Minutes Air Dyne
Z. 1 Mile Jog

Tuesday

1. 4 X 15 Handstand Push Ups
2. Skin the Cat and PVC Mobility
3. I’s , Y’s , and T’s

12 x 1 Clean and Jerk

Team WOD
3 rounds
80 Wall Balls 25/16 Level 2 20/14 Level 3 16/12
60 Kettlebell Swings 2.0/1.5 Level 2 1.5/1.0 Level 3 1.25
40 Burpees

Hit X,Y, or Z with Remainder of Class Time

X. 4 Rounds 800 Meter Run 2 Minute Rest
Y. 20 Minutes Stair Master
Z. Foam Roller Mobility 15 Minutes

Wednesday

1. 3 x 10 Strict Pull Ups
2. 3 x 40 Unbroken Double Unders
3. 3 x 30 Feet Handstand Walks Every 4 Minutes

3 x 5 Weighted Pull Ups
Every 2 Minutes
4 x 7 Pendlay Row
Every 3 Minutes
2 x 12 Barbell Row
Every 3 Minutes
6 Minute AMRAP
9 Ring Rows
12 Box Jumps

3 Minute Rest

8 Minute AMRAP
10 Toes to Bar
30 Double Unders

X. Foam Roller Lats
Y. LaCrosse Ball Rhomboids
Z. Lower Back PNF Stretching

Thursday

1. 5 x 3 Touch and Go Squat Snatch Every Minute on The Minute
2. 5 x 3 Touch and Go Clean and Jerk Every Minute on The Minute
3. 5 x 5 Back Squat Every 4 Minutes Find your 5 Rep Max

Strength
Superset
Every 4 Minutes
Overhead Squat
4 x 5 (8)
Handstand Push Ups
4 x 12

Strength
Superset
Every 4 Minutes
Front Squat
4 x 5 (8)
Military Sit Ups
4 x 25

4 Rounds

20 Wall Balls
1 Rope Climb
20 Double Unders
1 Rope Climb
14 Thrusters 95/65 Level 2 75/55 Level 3 65/45
1 Rope Climb
14 Pistols
1 Rope Climb

X. USD Loop
Y. 15 Minutes Stairs
Z. Foam Roller Mobility

Friday

1. 6 x 1 Push Jerk Every Minute on The Minute
2. 6 x 1 Split Jerk Every Minute on The Minute
3. 6 x 1 Military Press Every 3 Minutes

Strength

3 x 5 Strict Press
Every 2 Minutes
4 x 7 Bench Press
Every 3 Minutes
2 x 12 Bench Press
Every 3 Minutes

Wait 2 Minutes
Find Your 20 Rep Max Bench

4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts Level 1 185/135# Level 2 155/105 Level 3 115/80
6 Hang Power Cleans
3 Shoulder to Overhead

X. LaCrosse Ball Mobility
Y. Mashing Calves
Z. Foam Roller IT Band 10 Minutes

16 – 20 December at CrossFit 619

Monday

Strength

1. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

3. 2 Rounds 3-7 Unbroken Muscle Ups
30 Unbroken Double Unders

5 Rounds
5 (8) Bench Press
5 (8) Weighted or Strict Pull Ups
10 GHD Sit Ups or Butterfly Sit Ups
Every 4 Minutes

WOD 1
5 Rounds
10 Wall Walks
10 Push Press/Jerk Level 1 115/75 Level 2 95/65 Level 3 75/45
200 Meter Run

X.
3 Rounds
500 Meter Row
15 Ring Rows
20 Double Unders

Y.
1 Mile Run for Time

Z.
20 Minutes Stairmaster Level 8

Tuesday

1.
2 Rounds
15 Burpees
10 Box Jumps 30/24

2.
2 Rounds
20 Front Rack Lunges 45/35
3 Rope Climbs

3.
Skin The Cat for Shoulder Mobility
LaCrosse Ball for Shoulder Mobility
Indian Clubs for Shoulder Mobility

7 Rounds (Ascending 80 to 90% of 1RM)
5 Back Squats
7 Toes to Bar
Every 3 Minutes

WOD 1
5 Rounds
200 Meter Run
7 Cleans Level 1 135/95 Level 2 115/75 Level 3 95/65
Touch and Go
Every 2 Minutes

WOD 2
5 Rounds
400 Meter Run
12 Unbroken Wall Balls for Accuracy 20/14# (Scale as Needed)
Every 3 Minutes

X.
Foam Roller Lower Extremity

Y.
Mobility with Bands

Z.
Hip Flexor Mobility

Wednesday

1.
3 x 8 Barbell or Single Arm Row

2.
4 x 3 Deadlift

3.
3 x 15 Unbroken Wall Balls for Accuracy (Rest as Needed)

Strength

5 Rounds
8 T Bar Row
10 Big Box Jumps 30/24
Every 3 Minutes

5 Rounds
8 Pendlay Row
12 GHD Sit Ups
Every 3 Minutes

WOD

4 Rounds
10 Burpees
15 Pull Ups
20 Sit Ups
25 Double Unders

X.
Calf Mobility

Y.
3 x 500 Meter Row (2 Minute Rest Intervals)

Z.
IT Band Mobility

Thursday

1. Superset
3 x 10 Power Snatch 95/65
3 x 10 Squat Clean Thruster 95/65

2. 2 Rounds
5 Pull Overs
5 Burpee Muscle Ups (Rings)

3.

5 Rounds
5 (8) Overhead Squats (Ascending between 80 and 90% of 1RM)
10 Ring Rows
Every 3 Minutes

5 Rounds
10 Thrusters Level 1 95/65 Level 2 75/55 Level 3 45/35
15 Kettlebell Swings
Every 3 Minutes

WOD
3 Rounds
400 Meter Run
500 Meter Row
10 Lateral Burpees over the Rower

Friday

1.
3 x 20 Dumbell Snatch Alternating Left Right
Rest as Needed

2. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

Power

10 x 2 Clean and Jerk
2 Minute Rest Intervals

WOD 1
10 Rounds
5 Handstand Push Ups
7 Pull Ups
9 Squats

WOD 2
100 Burpees for Time

X.
2 X 2000 Meter Row (4 Minute Rest Interval)

Y.
USD Loop

Z.
20 Minutes on Stairmaster Level 9

22 – 26 July 2013 at CrossFit 619

Monday

WOD #1 Power

10 Minute EMOM
1 Hang Power Snatch + 1 Power Snatch

WOD #2 Power/Strength

CrossFit Football WOD “CrossFit Disco”

10-9-8-7-6-5-4-3-2-1
Power Cleans @ 75% Bodyweight
Pull Ups

WOD #3 Stamina (Optional)

3 Rounds for Time
500 Meter Row
400 Meter Run

Tuesday

10 Minute EMOM
4 Handstand Push Ups
6 Pistols

Strength

Super Set with 4 to 5 Minute Rest Intervals (Work on your Mobility)
Bench Press 5 x 6
Front Squat 5 x 6

Superset
Ring or Bar Dips 3 x 10
Back Squat 3 x 10

CrossFit 619 WOD

7 Minute AMRAP
5 Thrusters 115/75 Level 2 95/65 Level 3 75/45
7 Burpees

Wednesday

CrossFit 619 WOD

Max Unbroken Double Unders

5 Rounds for Time
20 Medicine Ball Push Ups
30 Sit Ups
20 Wall Balls
200 Meter Medicine Ball Run
200 Meter Backwards Run without Medicine Ball

Extensive Mobility Work for Calves, Hamstrings, IT Band, Hip Flexors, Low Back, Pectorals/Anterior Deltoid after The WOD

Thursday

Power
7 x 1 Snatch Pull + 1 Snatch High Pull + Snatch

12 Minute EMOM
7 Strict Pull Ups
7 Kettlebell Power Swings

10-9-8-7-6-5-4-3-2-1
Overhead Squats Level 1 95/65 Level 2 75/55 Level 3 65/35
Box Jumps 30/24

Friday

Split Jerk/Push Jerk Skillwork

Power 7 x 1 Clean and Jerk

CrossFit 619 WOD

3 Rounds
10 Shoulder to Overhead
40 Double Unders

then 500 Meter Row

2 Minute Rest

Repeat The Above cycle twice

22/23 at CrossFit 619 in San Diego

Congratulations to Analisa and Smitty on their engagement!!! 619 is very happy for your future together and proud to be part of your lives.

Heavy Back Squats at CrossFit 619

Warm Up
5-6 Reps at 70%
5-6 Reps at 80%

Strength Elite/Adv.
Back Squats 7 x 4 @ 85- 90% of 1 Rep Max 3-4 Minute Rest Intervals
During Rest Intervals
1 Rope Climb
2 Hand Stand Push Ups
3 Strict or Weighted Pull Ups
then
Back Squats 3 x 10 @ 75% of 1 Rep Max 3-4 Minute Rest Intervals

Beginners
Back Squats 8 x 8

CrossFit 619 WOD
500 Meter Row Buy In
then 3 Rounds
20 Split Stance Jump Squats
15 Pull Ups
10 Burpees
then
500 Meter Row Cashout after 3 Rounds above

Tuesday
Mobility
Hamstrings

Skillwork
Squat Clean

WOD #1
2 Squat Cleans Every Minute On the Minute for 8 Minutes

Strength
Every 2 Minutes for 10 Minutes
5 x 10 Romanian Deadlifts
Superset
5 x 15 Sit Ups

WOD #2
5 Rounds
8 Deadlifts L1 315/205 (L2 245/165) (L3 175/125)
24 Double Unders

12