OPENING HOURS : DAILY 5AM - 9PM
Friday
Supplemental
7 x 1 Hang Snatch + 2 Overhead Squats
Power
Find Your 1 Rep Max Clean and Jerk
Workout of The Day
619 San Diego Personal Training Benchmark WOD “Fran”
21-15-9
Thrusters 95/65
Pull Ups
Supplemental
8 x 300 Meter Row
Every 2 Minutes
Supplemental
4 x 8 Single Arm Row
4 x 15 Rear Delt Fly
Strength
Pendlay Row
6 x 8
Handstand Walk
6 x 12 – 18″
Every 3 Minutes
Workout of The Day
3 Rounds
500 Meter Row
21 Kettlebell Swings 2.0/1.5 1.5/1.0
12 Pull Ups
Supplemental Endurance
30 Minutes Stairmaster
Matt Lewis
Athlete of the Month
There are plenty of athletes in our 619 San Diego Personal Training 619 Family, but there are a certain few who truly embody the heart and spirit of CF619. Matt Lewis is one of the few and we are thrilled to announce that he is the Athlete of the Month.
Matt Lewis has grown up living an active lifestyle and learned what being part of team was by playing soccer in high school. He recently competed in his first 619 San Diego Personal Training event, the Reindeer Games and absolutely loved it. Matt’s passion for Sky diving has allowed him to travel the world, break world records and win several awards. A few of the most amazing places Matt has had the opportunity to jump from were downtown Vienna and off the cliffs of Switzerland. One the most inspiring jumps was being a part of a team of friends that came together for the world record of building a formation.
Matt found 619 San Diego Personal Training 619 through Living Social and quickly fell in love with the workouts, coaches, and community. He travels quite a bit and has tried other gyms, but none compare to CF619. The focus on form and safety is beyond what he has seen elsewhere. Matt is constantly smiling and always pushes himself and others around him to become better athletes. He is truly a team player and we are proud to have him as part of the family.
How did you get involved in 619 San Diego Personal Training?
I was debating on trying 619 San Diego Personal Training for quite some time, but was making up excuses and putting it off. In June 2013 a good friend lost his leg in a motorcycle accident. 3 weeks post-accident he was in the gym doing presses/deadlifts/cleans/jumping rope/etc. I figured I had no more excuses once seeing him kick butt with one leg and found CF619. I was instantly hooked. I love getting my butt kicked alongside a great group of people every day.
What was your first WOD/experience?
Cindy and it was horrible. I think the bands did more work than my muscles.
What is your biggest accomplishment?
My overall fitness. Never in my life have I been in better shape than I am today.
What is your favorite/least favorite WOD/movement?
Favorite would have to be clean and jerks. It feels awesome lifting weight and pushing it overhead. Least favorite are wall balls. No matter how many times I do them they never get easier, although I think it is mostly mental.
Which is your favorite Nasty Girl? (Fran, Cindy, etc.)
I wouldn’t say it is my favorite but I did Diane a couple weeks ago and had fun.
What do you do for a profession?
Flight Test Engineer and part-time professional skydiver
What are your hobbies ?
Skydiving, hiking, playing with my dog.
A fun fact…. Or two….
I am a World and multiple National Champion Skydiver
Lifestyle (Paleo, Vegan, Don’t Have One…):
I try to eat clean with no processed foods, little to no sugar, little to no breads/pastas/etc. I definitely have 1-2 cheat meals a week, and go to town.
Fitness Goals?
To continue progressing and learning. There is always room for improvement and CF619 has the perfect community/energy to help me grow.
Supplemental Power
7 x 1 Hang Snatch
Strength
Barbell Row
5 x 10
Every 2 Minutes
T Bar Row
5 x 10
Every 2:30 Minutes
Weighted Pull Ups
5 x 10
Every 3 Minutes
Workout Of The Day
2000 Meter Row
1 Mile Run
Tuesday
Supplemental Power
8 x 1 Squat Clean
4 x 2 Front Squats with 4 Second Pause
Strength
Back Squats
6 x 10
Rope Climb
6 x 1
Every 3 Minutes
Back Squats
2 x 10
Bar Muscle Ups
2 x 2-5 Unbroken
Every 4 Minutes
Power Clean Skillwork
Workout of The Day
20 Minute AMRAP
7 Power Cleans 155/105 135/95 115/85 95/65
7 Burpees
200 Meter Run
Supplemental Endurance
4 x 1000 Meter Row Every 5 Minutes
Thursday
Supplemental Power/Strength
5 x 3-5 Ring Muscle Ups
10 x 1 Split Jerk
3 x Max Reps Dips
Strength
Push Press
6 x 8
GHD Sit Ups
6 x 16
Every 3:00
3 Rounds for Time
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Wallballs (20/14)
Supplemental Endurance
7 x 400 Meter Run
Every 3 Minutes
Monday
Supplemental Strength (after Squats)
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 10 Leg Extension
3 x 20 Walking Dumbell Lunges
Strength
Back Squat
5 x 5
Every 3 Minutes
Then
Build Up to a 1 Rep Max or Heavy Single
15-20 Minutes
WOD
$400 Meter Run$
21-15-9
Handstand Push Up
Toes to Bar
$400 Meter Run$
Supplemental Endurance
3000 Meter Row
***It’s not too late to sign up, if you’re still interested don’t be shy and come in Saturday morning to sign up and compete.
Athletes:
Volunteers/ Judges:
Schedule of Events:
7:40 – Judge Briefing
8:00AM-8:20AM – Athlete Check-In
8:20AM – Athlete Briefing
9:00AM-10:00AM– WOD 1 (Clean & Jerk Ladder)
10:00AM-11:00AM – WOD 2 (Row, Pull, Push)
11:00AM-11:30AM Break
11:30AM-1:00PM WOD 3 (The Chipper-will be announced tomorrow)
*** Schedule and times are approximate
*** Please let us know in comments if you have any other questions, we’ll see you there
Congratulations to Nancy Stroud, Cyndy Alarcon, Laura Bangert, and Kathy Murray on completing the summer challenge! All four of these ladies came within mere points of each other, but Nancy Stroud is our overall winner! We are extremely impressed with your hard work and dedication to the summer challenge! To say congratulations, all four of these wonderful ladies will receive entry to our upcoming RX Jump Rope seminar on August 24th and will be featured in our athlete spotlight next month. Congratulations again and thank you for being all-star members at 619 San Diego Personal Training 619!
Thank you to everyone who joined us on Saturday for the Summer Challenge Kick Off! You can still join and buy-in to the challenges (Nutrition and Personal Record) until Wednesday June 12th.
To answer a few questions that we have received:
For the PR challenge you are welcome to work on your 1 Rep, 3 Rep, or 5 Rep max depending your experience level. If you are not sure where to begin, ask a coach and they can help you determine your level.
For the nutrition challenge, if your current goal is to gain weight than we can use the percentage change for your weight gain instead of loss. Also, regarding protein powders . . . you can absolutely add protein powder to your personal nutrition plan and food journal – you will receive a point for food journaling that day. You will not receive an additional point for eating from the Chris Keith Maintenance Food Plan, as we only include natural foods on that list.
If you have additional questions please email Coach A’verria at averria@619 San Diego Personal Training.com
Special Announcement: We will be having bay workouts at De Anza cove Saturdays at 8:00 am for the remainder of the summer! Please come out and join us!!!
Monday
Power Development
12 x 2 EMOM Clean and Jerk
If you are doing The PR Challenge Find your 1 Rep Max
Strength
Strict aka Military Press
5 x 3 (5,8)
WOD #1
5 Rounds
10 Handstand Push Ups
10 Pull Ups
10 Air Squats
WOD #2
5 Rounds
20 Side to Side
20 Double Unders
Tuesday
Back Squat
5 x 3 (5,8)
External Rotation for Rotator Cuff with Indian Clubs or Weight Plates
5 x 10
Front Squat
5 x 3 (5,8)
Sub Scapula Rotator Cuff Flexibility
During Rest Intervals
Find
Max Kettlebell Swings and Double Unders Consecutive
500 Meter Row and 1 Mile Run Time
Wednesday
Find your 1 Rep Max
Snatch
Clean and Jerk
Dumbell Snatch
Dumbell Clean and Jerk
Max Rep Pull Ups
Megan
21-15-9
Burpees
Kettlebell Swings
Double Unders
WOD 2
2K Row for Time
Thursday
Jerk and Handstand Push Up Skillwork
619 San Diego Personal Training Hero WOD “Hammer”
5 Rounds , Each Round for Time 90 Second Rest between rounds
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups
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