Categorized as: Performance

Wednesday 16 July 2014


Supplemental Power (Please Arrive Early Before Class)
 7 x 1 Push Jerk @80-95%
 7 x 1 Split Jerk @80-95%



  • Bench Press 7 x 6 (10)
  • Rope Climbs 7 x 2
  • Every 4 Minutes

619 San Diego Personal Training Hero WOD “Jack”

20 Minute AMRAP

  • 10 Push Press 115/75 Level 2 95/65 Level 3 75/55
  • 10 Kettlebell Swings 1.5/1.0
  • 10 Box Jumps 24/20

Strawberries are Extraordinary by Ashley Lane

Benefits of Strawberries

Fat Burner: Anthocyanins is found in the rich red coloring of strawberries. This helps stimulate the burning of stored fat. One group of animals were fed a high fat diet which included anthocyanins, they ended up gaining 24 percent less fat than a group of animals who were also fed a high fat diet, but without anthocyanins. (The Journal of Agriculture and Food Chemistry) Also, the compound nitrate fosters oxygen and blood flow, which does wonders for weight loss.

Short Term Memory: Anthocyanins was also found to boost short-term memory by 100 percent in 8 weeks. (The Journal of Agricultural and Food Chemistry)

54 Calories: One cup is only 54 calories. Strawberries are low in calories and high in fiber

Inflammation: Strawberries ease inflammation by lowering blood levels of C-reactive protein (CPR), which is an indicator of inflammation. Women who ate at least 16 strawberries per week were 14 percent less likely to have elevated levels of CPR. (Harvard School of Public Health)

Cardiovascular Disease: Flavonoids are responsible for the taste and color of strawberries that lowers the risk of heart disease.

Bone Health: Magnesium, potassium and vitamin K are all found in strawberries and are very important for bone health.

Anti-Aging: Biotin does wonder for your hair and nails and strawberries are full of this. As well as the antioxidant ellagic acid, which shelters the elastic fibers in our skin to prevent sagging.

Tuesday 15 July 2014



Supplemental Power (Please arrive early)
 Take 15 Minutes to Establish a 1 Rep Max Clean and Jerk


  • 6 x 1 Hang Clean + 1 Clean + 3 Front Squats
  • Every 3:30 Seconds


  • 6 x 10 Strict Pull Ups
  • 6 x 10 GHD Sit Ups
  • Every 2 Minutes


“King Stahlman”
3 Rounds

  • 10 Clean and Jerks 155/105 135/95 115/75
  • 20 Pull Ups
  • 40 Double Unders

619 San Diego Personal Training 619 Athlete of The Month John Riservato aka Baby Rhino

619 San Diego Personal Training

We are excited to announce that John Riservato, better known in the box as “Baby Rhino,” is this month’s Male Athlete of the Month. There is no doubt that Baby Rhino exemplifies all the qualities of a great athlete. The force is strong with this one… athletic force that is. Baby Rhino hails from the state of New York where he grew up playing sports. He played Football for one year, was a Wrestler throughout high school and a gymnast for three years.

The energy he brings to our gym is unparalleled and contagious to everyone in the class. He always walks in with a helmet in hand and smile on his face ready to face the grueling, yet wonderful tasks ahead. You can hear him cheer for his peers long after he has finished the WOD and stays after class to work on his mobility and further his ninja skills.

Baby Rhino is truly an asset to the 619 San Diego Personal Training 619 Family and we are excited to be a part of his! Although, we can agree to disagree on his love for the JETS, please take a moment to learn a little more about him. Afterwards, don’t forget to leave some warm and fuzzy feeling notes in the comments section below…he would just love that!

How did you get involved?

I heard about it and looked it up through Google. I came across 619 San Diego Personal Training 619 and checked it out.

What was your first WOD/experience?

I don’t remember my very first class, but the first one I do remember was Murph on Memorial Day. I said to myself, “This shit’s for real!”

Also, I remember heading straight home and sleeping right after the second week of competition class.

How long have you been training?

1.5 years

What is your biggest accomplishment?

Reaching #200 in almost every lift, #185 Snatch and a 42 min. Murph time.

What is your favorite/least favorite WOD/movement?

Favorites would be the Bear Complex, Prescott 19, and Prairie Fire. My least favorite would be the 619 San Diego Personal TrainingOpen 14.4.

Which is your favorite girl?

Favorite girl would be “Cindy.”

What do you as a profession?

I’m a Tax Accountant. I received my B.A. in Accounting and Masters in Tax.

What are your hobbies?

I don’t really have one. I enjoy reading and playing my guitar. I started playing guitar at 16 years old and have been playing on and off since then.

A fun fact… or two…
1. I ride a motorcycle
2. I’m from New York
3. I’m a JETS fan

Nutrition Lifestyle:

I can be semi-Paleo, but I don’t really have one. I’m mostly on the “see food” diet.

What are your current Fitness Goals?

I’d like to Snatch #250, Clean & Jerk #300, and Back squat #500. Go to Regionals and reach 5% Body Fat.

Monday 14 July 2014



Supplemental Power (Please Arrive 30 Minutes Before Class)
 Before Squats
 7 x 2 Position Snatch (Above the Knee, Ground) @80-85%
 Every 90 Seconds
 After Back Squats
 7 x 1 Snatch Pull @ 90%
 Every Minute on The Minute


Back Squat

  • 6 x 6 (10)
  • Every 3:30 Seconds


ICE Chipper

  • 30 Power Snatches Level 1 95/65 Level 2 75/55 Level 3 45/35
  • 30 Box Jumps 24/20
  • 30 Burpees
  • 30 Toes to Bar
  • 30 Thrusters Level 1 95/65 Level 2 75/55 Level 3 45/35
  • 30 GHD Sit Ups

Bear Complex

When tackling a movement as technical as the Bear Complex athletes need to do the necessary mobility preparation. We are compounding a number of already intricate movements into a highly procedural athletic sequence. Even though we increase in weight as we progress through the sets, our range-of-motion preparedness should be “go” out of the gate.

These first two videos address shoulder mobility in the front rack position and an extended arm (the finish of the push press). The third identifies lower hemisphere issues during squats. Key points to takeaway:

-Full range of motion in the front rack position from the wrist up to the shoulder
-Maintain shoulder positioning with extended arm to engage rotator cuff
-Identify causes of internal movement of knee during squat

Notes: 1 “Bear Complex” is:
1 Clean,
1 Front Squat,
1 Push Press or Jerk,
1 Back Squat,
1 (Behind the Neck) Push Press or Jerk.

There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground. ADD 5 – 15 Pounds Every Round.

Level 1 115/80 Level 2 95/65 Level 3 75/55

The Bear Complex is a strength, muscle building and general conditioning barbell complex that can be used several times per week depending on needs and goals. “The Bear” can be used as:

Warm Up – As a warm up before weight training. Use a moderately light weight and perform the Bear Complex to raise core body temperature and get blood pumping into your muscles. There is no need to ramp up to heavy, maximal weights. Keep the weight on the “easy” side.
Off Days – Use the Bear Complex on off days with a moderate weight to work on conditioning, general physical preparedness (GPP) and recovery.
Strength – The Bear Complex can be used for strength building and strength endurance. Perform it after your main lifts on full body or strength training workout days.
How To Perform The Bear Complex

The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.

Perform this circuit 7 times without stopping. This is called one round.

One round requires performing the Bear Complex 7 times without resting.

7 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round – round 7.

Thursday 10 July 2014

Supplemental Strength (Please Arrive Early)

Pendlay Row 5 x 5

3-4 Minute Rest Intervals

Weighted Pull Ups 5 x 7

3-4 Minute Rest Intervals

Workout of The Day

Benchmark WOD “Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


For Beginners we modify this Workout “Another side of Angie”

5 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

For all levels we recommend a 1200 Meter Jog for Cool Down and Stretch Afterwards


4 WOD Wednesday 9 July 2014


5 Rounds

  • 400 Meter Run
  • 8 Burpee Pull Ups
  • Every 3 minutes

Write down your 400 Meter times and find your average time for all 5 Rounds

Foam Roller 5 Minutes Calves



  • 60 Double Unders
  • 200 Meter Medicine Ball Run
  • 40 Double Unders
  • 200 Meter Medicine Ball Run
  • 20 Double Unders

Foam Roller 5 Minutes IT Band



  • 2000 Meter Row

Foam Roller 5 Minutes Quads



  • 1 Mile Colusa Run


Foam Roller Upper Extremity

Tuesday 8 July 2014


Supplemental Power
 4 x 3 Every 2 Minutes
 3 x 2 Every 2 Minutes
 7 x 1 Every 2 Minutes


Flat Bench Press

  • 6 x 6 (9)
  • Every 3 Minutes

Hero WOD “Holleyman”

30 Rounds

  • 5 Wall Balls
  • 3 Handstand Push Ups
  • 1 Power Clean 225/135 185/115 135/95

Benefits of Blueberries by Ashley Lane




5 Benefits of Blueberries


Aging: Blueberries are ranked #1 in the world of antioxidants and if you take into account the effect of free radicals on aging, then they bring you the best ray of hope.


Eye Care: Age related ocular problems like macular degeneration, cataract, myopia, hypermetropia, dryness and infections can be prevented or delayed by adding blueberries to your diet. Carotenoids and Flavonoids are a distinct group of antioxidants found in blueberries, which are very beneficial and vital for your ocular health. As well as Vitamin C, Vitamin E, Vitamin A, Selenium, Zinc and Phosphorus.


Brain Function & Memory: The anti oxidative properties of blueberries can prevent and heal neurotic disorders by preventing degeneration, death of neurons, brain-cells and by restoring health of the central nervous system. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a very long time.


Heart Disease: A mix of the high fiber content, the antioxidants and the ability to dissolve bad cholesterol make blueberries an ideal dietary supplement to remedy many heart diseases. Blueberries also strengthen the cardiac muscles.


Immunity: Blueberries are very rich in antioxidants that will boost your immune system and prevent infections. Once your immunity is strong, you will never have to worry about missing a WOD due to illness again!