Categorized as: Performance

Monday 28 July 2014


Supplemental Strength
6 x 1 Overhead Squat
6 x 1 Snatch Balance
Max Unbroken Deficit Handstand Push Ups
Max Unbroken Strict Pull Ups


  •  3 x 7  Overhead Squat
  • Every 3 Minutes
  • 4 x 7  Overhead Squat
  • Every 4 Minutes

Workout of The Day

 Every 2 Minutes x 7

  • 5 Power Cleans Level 1 185/125 Level 2 155/105 Level 3 135/95
  • 25 Double Unders
  • 7 Strict Pull Ups
Supplemental Endurance
USD Loop for Time


Friday 25 July 2014


Flashback Friday!!! Ruben at Cal State Games last year.



Supplemental Strength
5 x 3 Push Press
5 x 5 Incline Bench Press


  • 5 x 7 Close Grip Bench Press
  • Every 3 Minutes

Hero WOD “Whitten”

5 Rounds

  • 22 Kettlebell Swings
  • 22 Box Jumps
  • 400 Meter Run
  • 22 Burpees
  • 22 Wall Balls

Thursday 24 July 2014


Supplemental Power
Split Jerk from The Jerk Boxes
9 x 1


  • 5 x 7 Overhead Squats
  • Every 4 Minutes

Workout of the day

  • 10 Thursters 135/95
  • 40 GHD Sit Ups
  • 400 Meter Run
  • 20 Thursters 115/75
  • 30 GHD Sit Ups
  • 400 Meter Run
  • 30 Thrusters 95/65
  • 20 GHD Sit Ups
  • 400 Meter Run

Wednesday 23 July 2014



Supplemental Strength
Pendlay Row
7 x 7



  • 8 x 12 Strict Pull Ups
  • 8 x 20 (10,10) Barbell Walking Lunges (Level 1 95/65 Level 2 75/55 Level 3 45/35)

Workout of The Day

3 Rounds for Time

  • 500 Meter Row
  • 50 Sit Ups
  • 800 Meter Run

Athlete of The Month Laura Bangert

619 San Diego Personal Training


We have recently seen and heard of a movement to redefine the phrase “like a girl” into a positive and empowering meaning, our Female Athlete of the Month, Laura Bangert, does just that! Laura, has never let the fact she is a girl stop her from doing anything or walking through the doors of 619 San Diego Personal Training. Aside from dance classes, Laura was never a part of a sports team, that is, until she decided to prove her husband wrong. 619 San Diego Personal Trainingis a sport that many of her friends and family did not expect Laura to be a part of and one that she quickly grew passionate about.


Laura’s focus and dedication to master each movement is astounding. She’s constantly trying to reach new Personal Records and strives to be proficient in all aspects. The energy she brings to the 5:00 a.m. class is infectious and the class would not be the same without her. Laura is a big supporter of the 619 San Diego Personal Training Team/Family and you can catch her cheering on the athletes at various competitions.


Laura did not let her fear of being turned away stop her and her dedication towards the sport has shaped her into the amazing athlete she is today. She is an inspiration to the many girls, ladies, and women whose athletic abilities are questioned and we are very proud to have her in the 619 San Diego Personal Training Family.


Please congratulate Laura when you see her and take some time to get know a little more about this extraordinary woman! Don’t forget to leave some love notes in the comments section.


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

I live down the road from 619 and drive by it on my way to work. One night my husband and I were watching the 619 San Diego Personal TrainingGames and I told him I’d like to try it. He laughed a little and that was all the encouragement I needed. I called 619 and scheduled a beginners appointment. That was 2 1/2 years ago, I was quickly addicted and, now, I’m so glad I felt the need to prove my husband wrong.


What was your first WOD/experience?

My first real WOD was Kelly. I’d only been at 619 San Diego Personal Trainingfor a couple weeks and, at that point, EVERYTHING was sore!


How long have you been 619 San Diego Personal Training for?

My cross fit experience began October 18, 2011, two years and 8 months. Wow!


What is your biggest accomplishment?

Staying dedicated to 619 San Diego Personal Trainingand not giving up. Prior to 619, I never thought my body was capable of doing this. Every day is a challenge and every day I am amazed at what I accomplished. Oh yeah, I almost forgot, learning how to double-under! That was a huge accomplishment too.


What is your favorite/least favorite WOD/movement?

I have two favorites: toes to bar and hand stand push-ups. My least favorite is kettle bell swings.


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

I like Cindy, she’s much nicer than Helen.


What do you do for a profession?

I am a Business Financial Manager.

Tuesday 22 July 2014



Supplemental Strength
Weighted Dips
7 x 7

 Power Development

  •  9 x 1 Power Clean
  • Every :90 Seconds

Workout of The Day

20 Minute AMRAP

  • 3 Hang Power Cleans
185/135 155/105 125/85
  • 6 Strict ring dips
  • 9 Box Jumps 24/20
  • 27 Double Unders

Health Benefits of Brussels Sprouts

Health Benefits of Brussels Sprouts

By Ashley Lane

Anti-Carcinogenic Properties:     There are more glucosinolates found in Brussels sprouts than you can find in broccoli, kale, cauliflower or cabbage. This unique combination of glucosinolates has been shown to decrease your likelihood of suffering from cancer significantly. Particularly cancers of the bladder, colon, breast, lung, ovaries and prostate.

Regulate Inflammation:     There is a good amount of Vitamin K in Brussels sprouts that your body needs to regulate chronic inflammation. Also, some of the glucosinolates can be altered into an anti-inflammatory compound. Lastly, it takes less than two servings of Brussels sprouts to provide you with over a third of your recommended daily intake of omega-3 fatty acids.

Cardiovascular Health:      The anti-inflammatory characteristics of Brussels sprouts can also help to reduce the risk of several cardiovascular problems. Consistently eating Brussels sprouts will lower your likelihood of having a heart attach, suffering from hardened arteries and developing heart disease.

Digestive Health:     Brussels sprouts are an exceptional source of fiber. Having a diet rich in fiber will help stop constipation from occurring and help your bowels stay regular.


Roasted Brussels Sprouts


1 1/2 pounds Brussels sprouts

3 tablespoons good olive oil

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper


Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.










Monday 21 July 2014



Supplemental Power/Strength (Please Arrive 30 Minutes Before Class)
Squat Clean 7 x 1
Overhead Squat 5 x 3



  • 4 x 7 Front Squats
  • 4 x 1 Pull Over or Rope Climb
  • Every 3 Minutes



  • 4 x 7 Back Squat
  • 4 x 1 Bar Muscle Up or Ring Muscle Up
  • Every 3 Minutes

Workout of The Day

Every Minute on The Minute (add 2 Burpees until you cannot complete the burpees within the Minute) please post score to comments

  • 2 Power Snatches
  • 2 Burpees
  • 2 Power Snatches
  • 4 Burpees
  • 2 Power Snatches
  • 6 Burpees
  • 2 Power Snatches
  • 8 Burpees
  • 2 Power Snatches
  • 10 Burpees
  • 2 Power Snatches
  • 12 Burpees
  • 2 Power Snatches
  • 14 Burpees
  • 2 Power Snatches
  • 16 Burpees
  • etc.


Friday 18 July 2014



Supplemental Strength (Please Arrive Early)
 Overhead Squats 5 x 7
 Every 3:30 Seconds


Clean and Jerk

  • 5 x 1 @85%
  • Every Minute on The Minute

Clean and Jerk

  • 5 x 1 @90%
  • Every 90 Seconds

Clean and Jerk

  • 3 x 2 @92.5% If you’re feeling good try and hit a Personal Record 1 Rep Max
  • Every 2 Minutes

619 San Diego Personal Training Hero WOD “Bell”

3 Rounds

  • 21 Deadlifts Level 1 185/135 Level 2 155/105 Level 3 135/95
  • 15 Pull Ups
  • 9 Front Squats Level 1 185/135 Level 2 155/105 Level 3 135/95

Bring a Friend Thursday 17 July 2014




“Around The World”
7 Rounds

  • 1 Minute Calorie Row
  • 1 Minute Wall Balls
  • 1 Minute Burpees
  • 1 Minute Double Unders
  • 1 Minute Sit Ups
  • 1 200 Meter Run
  • 1 Minute Stretch