619 | Fitness Training Workouts and Updates - Part 122

DAY AFTER THANKSGIVING WORKOUT at 619

200 Meter Run

then 2 rounds for Technique, Time, or Both : )

25 Box Jumps
25 KBS 1.5/1.0
25 Burpee Pull Ups/Chest to the Bar as always
25 Wall Balls
25 Toes through Rings
25 Dumbell Burbees
25 Overhead Squats 55/30#
25 Knees to Elbows
25 Double Unders
25 Medicine Ball Cleans
25 Hand Release Push Ups

For Mobility 10 Minutes of Foam Roller, 5 Minutes of PVC, 5 with the Bands, 5 Minutes of Dynamic Flexibility (World’s Greatest, Samson, and Perfect Stretch).

We were rolling deep this Morning at CrossFit 619. Great workout guys!!! You all crushed it!!

Thanksgiving Day TEAM WORKOUT AT 619 – 0800am

OPEN INVITE TO ALL OF THE CROSSFIT COMMUNITY IN SAN DIEGO AND VISITORS FROM OUT OF TOWN.

TEAMS OF 2 Bring a friend or have CK pair you up with somebody.

1000 Meter Run

30 Wall Walks
60 Pull Ups
60 Burpees
60 Wall Balls 20/14# Scale as needed
60 Toes to Rings
60 Kettlebell Swings 2.0/1.5 Scale as needed
100 Overhead Squats 95/65# Scale as needed
100 Double Unders
100 AB Mat Sit Ups

Immaculata Run 1.3 Miles

WINNERS GET 1 HOUR OF 1 ON 1 COACHING FROM THE 619 TRAINER OF CHOICE. Hope to see you all there. – Chris Keith

Wednesday, 23 November 2011 Workout of the Day

Warm Up/Movement Preparation

for Overhead Squat and Hang Power Snatch Skillwork

POWER DEVELOPMENT

5×2 HANG POWER SNATCH @ 65 – 75% OF 1 REP MAX

CONDITIONING

5 ROUNDS FOR TIME (Practice your Hang Power Snatch)

5 OVERHEAD SQUATS 95/65#
12 PULL UPS
200 METER RUN

THEN

500 METER CONCEPT 2 ROWER BUYOUT

POD at 619 Tuesday, 22 November 2011

Your Commitment is inter-related to your Success. Your Commitment is only as strong as your Core Values. I am very committed to your Success and want you to know that teamwork inspires me and motivates me to make 619 the best place to meet your fitness goals.

Value of the Day for Monday was: Reliability

Monday at 619 we focused on the Power Clean exercise. After the warm up we did some wrist mobility exercises and Power Clean Skillwork.

The POWER DEVELOPMENT Portion of The Plan of the Day (POD) was 5 sets of 3 with 2 to 3 Minute Rest Intervals in between. Power Cleans will be the focus every Monday for the rest of 2011. Breaking this complex movement into it’s most basic parts and getting a strong grasp on those basic parts will help you to master this “BIG DADDY TYPE EXERCISE.”

I Have found that having a strong grasp of the Front Squat exercise and the Hang Clean will make you more proficient at Power Cleans. Some might say that the deadlift is an important element as well but I have found that the Front Squat builds core strength better for de-conditioned, beginner, and novice type athletes for the Power Clean better and faster.

POWER DEVELOPMENT for Monday

POWER CLEANS

5X3 @ 75 – 85% OF 1 REP MAX

The CrossFit STRENGTH/STAMINA Builder for Monday:

5 ROUNDS FOR TIME

3 WALL WALKS
10 PUSH PRESS/JERK 95/65#
200 METER RUN

Mobility

Foam Roller for Upper Body

POD at 619 Tuesday, 22 November 2011

Value of The day for Tuesday is Faith

After thorough Warm Up…

Overhead Skillwork
Hang Snatch Skillwork

STRENGTH DEVELOPMENT FOR TUESDAY

8 @ 65 %, 6 @ 70% WARM UPS, then

5×5 @ 75 – 85% of 1 REP MAX add weight every set 2 to 3 Minute Rest Intervals with 20 AB MAT SIT UPS in between

The CrossFit STRENGTH/STAMINA Builder for Tuesday is

5 ROUNDS OF EACH TRIPLET FOR TIME

10 SECOND L SIT ON PARALETTES
10 4 POINT L HANGS
10 TOES TO RINGS then..

5 BOX JUMPS
5 WALL BALLS
5 KETTLEBELL SWINGS 2.0/1.5 POOD

Mobility

Foam Roller for The Lower Extremity

CrossFit 619 l San Diego

Friday 11/11

Strict Press

5 Reps@40%
5 Reps@50%
5 Reps@60%

Then: TEAM WOD (Each TEAM must accumulate prescribed amount of reps)
1600 Meter Run
100 Pull-ups
150 Double Unders
100 Wall Balls 20,14#
150 HRPU
100 American KB Swings 1.5,1
150 Box Jump 24,20
100 Burpees

CrossFit 619 l San Diego

Thursday 11/10

DeadLift-DELOAD 90% of 1RM+10 to get percentages

5 Reps@ 40%
5 Reps@ 50%
5 Reps@ 60%

WOD

4 x 250 Row (Rest 1 Minute between Sprints)
Rest 5 Minutes
Then: 4 Rounds For Time
3 HSPU
6 DeadLifts 225,185#
9 Box Jumps 24,20

CrossFit 619 l San Diego

Monday 11/7
Hope everyone stayed dry over the weekend. Be sure to give a congrats to Ari, Stephanie, Ruben, and Chris Roy when you see them around the gym. Great work guys!!
Okay team this is DELOAD week! The weight is going to be fairly light but please stick to your percentages.

Bench Press
5 Reps@40%
5 Reps@50%
5 Reps@60%

Snatch Balance 3×3 95,65#

Then: 10 Minute AMRAP
10 Power Snatch
10 Hand Release Push-ups