Categorized as: Performance

9 September 2014

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Tuesday

Supplemental Strength
 6 x 2 - 1 ¼ Front Squats
 6 x 1 Skin The Cat 10 – 15 Second Stretch Holds
 Tabata L-Sits

Strength
18 Minutes to Establish 1 Rep Max Back Squats
:60 to :90 Seconds Rest Between Sets
1 x 8
1 x 6
1 x 4
1 x 2
Rest as Needed for Singles
5 x 1
Back Squats with 3 Minute Rest Intervals
6 x 6

Workout of The Day
5 Rounds
12 Overhead Squats 135/95 115/85 95/65
8 Toes to Bar
200 Meter Run

Supplemental Endurance
 5 Rounds
 15 GHD Sit Ups
 500 Meter Row

 

619 San Diego Personal Training 8 September 2014

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Monday

Supplemental Power/Gymnastics Strength
 6 x 1 Clean and Jerk @80 to 90% of 1 Rep Max
 3 x 3 Bar Muscle Up
 4 x 4 Ring Muscle Ups

Power/Gymnastics Strength
Superset
10 x 2 Split Jerk
10 x 1 Rope Climb

Workout of The Day
5 Rounds
10 Clean and Jerk 135/95 115/85 95/65
30 Double Unders

Supplemental Endurance
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 2 minutes
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutee
Rest 3 minute
Row 3 minutes
Rest 1 minute

619 San Diego Personal Training 5 September 2014

Friday

 

Supplemental Gymnastics-Strength

5 x 1 Handstand to Forward Roll

3 x 20 Shoulder Touches 1 Minute Rest Between Rounds

Find Your 1 Rep Max Deadlift 8-6-4-2-1-1-1-1-1

 

WOD 1

 

Partner “DT”

 

10 Rounds Total (5 Rounds per partner. I go, you go each round)

12 Deadlifts 155/105 135/95 115/85

9 Hang Power Cleans

6 Push Jerks

 

WOD 2

400 Meter Run

15 GHD Sit Ups

Every 3 Minutes

 

Record you 400 Meter Run Times for Each Round and Find Your Average for All 4 Rounds.

 

Supplemental Endurance

3 Rounds

Run 1200 Meters

Rest 2 Minutes

 

 

619 San Diego Personal Training 4 September 2014

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Thursday

 

Supplemental Strength

 

10 x 1 ¼ Front Squats Every Minute on The Minute

2 x 8 Leg Extensions 1 x 21 Leg Extensions

4 x 8 Prone Leg Curls

 

Strength

 

Back Squat

6 x 6

Every 3 Minutes

 

619 San Diego Personal Training 619 Workout of The Day

 

Every Minute on The Minute for Max Rounds

1x Thruster 95/65

5 Toes to Bar

Add 1 Rep to Thruster each successive minute, continue til failure.

 

Supplemental Endurance

Tabata Row

Rest 2 Minutes

Tabata Double Unders

Rest 2 Minutes

Tabata Burpees

 

619 San Diego Personal Training 3 September 2014

 

Wednesday

Supplemental Strength

20 Minutes to Find your 1 Rep Max Bench Press 8-6-4-2-1-1-1-1-1

3 x 3 Push press

5 x 8 French Press

 

Strength

 

Close Grip Bench Press

6 x 6

Every 3 Minutes

 

619 San Diego Personal Training 619 Workout of The Day

 

4 Rounds

15 Dips

15 Double Crossovers

15 GHD Sit Ups

 

Supplemental Endurance

Rowing Ladder For Total Distance

Row 1 Minute ON 1 Minute OFF

Row 1 Minute ON 50 seconds OFF

Row 1 Minute ON 40 seconds OFF

Row 1 Minute ON 30 seconds OFF

Continue down ladder until 1 Minute ON 10 seconds OFF then back up and finish with 1 ON 50 seconds OFF

 

619 San Diego Personal Training 2 September 2014

This is kinda cool 🙂

“I no longer have patience for certain things, not because I’ve become arrogant, but simply because I reached a point in my life where I do not want to waste more time with what displeases me or hurts me. I have no patience for cynicism, excessive criticism and demands of any nature. I lost the will to please those who do not like me, to love those who do not love me and to smile at those who do not want to smile at me. I no longer spend a single minute on those who lie or want to manipulate. I decided not to coexist anymore with pretense, hypocrisy, dishonesty and cheap praise. I do not tolerate selective erudition nor academic arrogance. I do not adjust either to popular gossiping. I hate conflict and comparisons. I believe in a world of opposites and that’s why I avoid people with rigid and inflexible personalities. In friendship I dislike the lack of loyalty and betrayal. I do not get along with those who do not know how to give a compliment or a word of encouragement. Exaggerations bore me and I have difficulty accepting those who do not like animals. And on top of everything I have no patience for anyone who does not deserve my patience.” _ Meryl Streep

Ocean Kayaking this Sunday at 0700 . $25 per person
In House Competition 27 September 2014 at 1000am

Nick, Katie, and Matt at the top of Mount Whitney. Awesome!!!
619 San Diego Personal Training san diego

 

Tuesday

 

Supplemental Gymnastics-Strength-Power
3 X 3 Muscle Ups Every Minute on The Minute
12 Minutes Freestanding Handstand Practice 1:1 Work:Rest Ratio
5 x 3 Overhead Squats @75-85% of 1RM 3 Minutes Rest Between Sets
4 x 8 Single Arm Row

 

Power/Strength

10 x 2 Hang Cleans + 1 Front Squat

Every 2 Minutes

 

Gymnastics Strength

5 Hanstand Push Ups + 5 Strict Pull Ups

Every Minute on The Minute x 10

 

619 San Diego Personal Training 619 Workout of The Day

 

21 Pull Ups

15 Front Squats 185/135 155/105 115/85

9 Burpee Pull Ups

15 Front Squats

21 Pull Ups

 

Supplemental Endurance
4 x 1200 Meter Row with 2:00 Minute Rest Between Sets

 

619 San Diego Personal Training 28 August 2014

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Supplemental Power/Strength
 5 x 2 Push Press
 6 x 1 Split Jerk
 3 x 10 Ring Dips

Strength

Superset

Bench Press

8 x 10

Pendlay Row

8 x 10

Every 3:30

619 San Diego Personal Training 619 Workout of The Day

5 Rounds

15 Burpees

20 Kettlebell Swings

400 Meter Run

Supplemental Endurance
5 Rounds
500 Meter Row
200 Meter Run

Wednesday 27 August 2014

 

 

Supplemental Mobility
Dynamic Flexibility
Lacrosse Ball Mobility
Foam Roller

Power

10 x 1 Hang Power Clean + 1 Power Clean + 1 1/4 Front Squat

Workout of The Day

USD Loop or 3K Row

Athlete of The Month Kris Garcia

619 San Diego Personal Training 619

Kris Garcia

Athlete of the Month

We are thrilled to announce Kris Garcia is this month’s Male Athlete of the Month! Born and raised in Southern Cali, Kris enjoys being active through sports and making a difference. Outside of Cross Fit, Kris plays in the VAVI Soccer and Kick-Ball leagues. You can always hear Kris supporting his peers during the WODS and continues cheering until everyone has finished the WOD.  He has been our #1 Unofficial Coach.

 

Kris’ commitment to others introduced him to the wonderful world that is 619 San Diego Personal Training. We are grateful to his friend, John, although he is currently on a hiatus (not to mention he lost 45 lbs., yay!), for introducing Kris to CF619. Kris hopes to continue making a difference for others through Coaching Across Continents. It’s an organization that would allow him the opportunity to coach and mentor children in developing countries.

 

Kris’ commitment to others, as well as his commitment to his training makes him this month’s superstar (Spirit Fingers, please)! Take a moment to learn more about Kris’ awesomeness below.

 

How did you get involved in 619 San Diego Personal Training?

I heard of 619 San Diego Personal Trainingfrom a co-worker, and thought really nothing of it. I figured it was simply some cardio-weightlifting class for people who wanted to lose weight. I agreed to join with a friend to help him get into shape, and the rest is history!

 

What was your first WOD experience?

After two years of NOT going to the gym, I jumped into a WOD consisting of strict pull-ups, sit-ups, and wall balls. I want to say it was a 30-25-20-15-10 sort of deal. I couldn’t string together more than a couple pull-ups at a time, and wall balls…well… let’s just say that I was walking funny for the next 4 days. It was the most rigorous and difficult workout I had ever done in my life.

 

How long have you been training?

For about 1 year and 8 months.

 

What is your biggest accomplishment?

Getting over my ego in the gym… Learning not to compare myself to others and how to focus on the proper form and functionality of movements.

What is your favorite/least favorite WOD/movement?

Let’s start with the bad: It has got to be thrusters. It incorporates movements I am weak in (legs and overhead) and drains me extremely quickly.

 

My favorite movement would have to be tire flips. There is just something extremely satisfying in the very basic/visceral movement associated with lifting and throwing heavy s%*t and getting dirty while doing it!

 

Which is your favorite girl? (Fran, Cindy, etc.)

Any body weight focused girl works for me, but if I had to pick one… I would say Cindy. Yeah, she’s a bitch, but I love her!

 

What do you do as a profession?

I’m an IT Systems Analyst at Forward Slope Inc. Lots of sitting, got to stretch those hip flexors!

 

 What are your hobbies?

I enjoy playing soccer, surfing, and anything having to do with beer whether it be brewing or tasting.

 

A fun fact… or two…

Star Wars Fan!

 

Nutrition Lifestyle:

Aside from beer, I just try to eat clean. I try to avoid sodas, sugars, fried foods, and saturated fats. It’s also important to keep alcohol consumption low because it KILLS gains!

 

Do you have any Fitness Goals?

Personally, I find having specific goals restricting and distracting. Attaining a specific goal (target squat weight for example) may give rise to a feeling of accomplishment that could cause me to plateau.

 

Really my goal is simple: to become stronger every day; physically, mentally, and spiritually. You don’t get stronger by simply lifting weights… pushing through prior physical and mental boundaries and doing what you previously thought to be impossible; THAT is getting stronger. THAT is the goal.

 

619 San Diego Personal Training 619

Tuesday 26 August 2014

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Supplemental Skill/Power
5 x 2 Bar Muscle Up
5 x 1 Push Press
7 x 1 Jerk Dip + Split Jerk

 

Power

Superset

10 x 1 Snatch Pull + 2 Power Snatch

10 x 15 (8)

 

Workout of The Day

5 Rounds

15 Handstand Push Ups

30 Double Unders

15 Chest to Bar Pull Ups

 

Supplemental Endurance
1 Mile Run
8 Minutes Air Dyne
1 Mile Run