Categorized as: Regionals

8 April 2015 CrossFit WOD

Wednesday

Supplemental Strength
5 x 1-3 Ring Muscle Ups
7 x 3 Overhead Squat

Power

Power Snatch
9 x 1
Every Minute on The Minute

Workout of The Day

15-12-9-6-3
Power Snatches 115/85 95/65 75/55
Chest to Bar Pull Ups
Box Jump Overs

Supplemental Endurance
9 x 500 Meter Row Every 3 Minutes

03 April 2015 CrossFit WOD

Inverted life #handstands #skills #crossfit #gymnasty #crossfitfam #6AMbestAM

A photo posted by CrossFit 619 (@crossfit619) on

Friday
Supplemental Strength
4 x 8 Seated Behind the Neck Snatch Press
4 x 8 Flat Bench Dumbell
4 x 8 Incline Bench Dumbell
4 x 8 Incline Bench
4 x 8 Dumbell Shoulder Press
4 x 8 Weighted or Strict Dips

Weighted or Strict Pull Ups
7 x 10
GHD Sit Ups
7 x 15
Every 3:30 Minutes

Workout of The Day

10 Power Cleans, 135/95
2 Bar Muscle ups
8 Power Cleans, 155/105
4 Bar Muscle ups
6 Power Cleans, 185/135
6 Bar Muscle ups
4 Power Cleans, 205/145
8 Bar Muscle ups
2 Power Cleans, 225/155
10 Bar Muscle ups

Supplemental Endurance
USD Loop Not for Time

crossfit 619 san diego

02 April 2015 CrossFit WOD

Thursday

Supplemental Gymnastics
7 Rounds NOT for time
5 Bar Muscle Ups
20′ Handstand Walk
5 Strict L-Pull ups

Power Snatch
8 x 1
Every :75 Seconds

Every Minute on The Minute x 7
Clusters (1 cluster is a squat clean and a shoulder to overhead touch and go)
Min 1: 7 Clusters
Min 2: 6 Clusters
Min 3: 5 Clusters
Min 4: 4 Clusters
Min 5: 3 Clusters
Min 6: 2 Clusters
Min 7: 1 Cluster

Workout of The Day

3 Rounds
10 Chest to Bar Pull ups
10 Front Squats 165/115 135/95 115/85
10 Burpee Box Jumps

01 April 2015 CrossFit WOD

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Wednesday

Handstand and Rope Climb Skillwork

Workout of The Day

1 Round
30 Push Ups

50 Sit ups
70 Double unders
then
2 Rounds
20 Push Ups
40 Sit ups
60 Double unders
then
3 Rounds
10 Push Ups
20 Sit ups
40 Double unders

Supplemental Endurance
800 Meter Run
50 Box Jump Overs
50 Calorie Row
50 Airdyne Calories
800 Meter Run

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31 March 2015 CrossFit WOD

Tuesday

Supplemental Strength
6 × 2 Pause Front Squats – pause for 3 seconds at the bottom of each rep.

Front Squats
4 x 10
GHD Sit Ups
4 x 25
Every 3 Minutes

Back Squats
4 x 12
Skin the Cat
4 x 1
Every 3 Minutes

Dumbell Walking Lunges
2 x 24
Dumbell Burpees
2 x 12
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 185/135 155/105
Burpees

Supplemental Endurance
20 Minutes Stairmaster Level 10 Fat Burning Intervals

WOD 30 January 2015

Supplemental Strength
5 x 5 Pendlay Row

Strength

Weighted Chin Ups
4 x 8
GHD Sit Ups
4 x 15 (10)
Every 3:30 Minutes

Pull Ups
4 x 8
GHD Sit Ups
4 x 15 (10)
Every 3 Minutes

Workout of The Day
3 Rounds
1200 Meter Row
600 Meter Run

Supplemental Endurance
20 Minutes Stairmaster

WOD 28 January 2015

Strength

Deadlift
5 x 5
Every 3 Minutes

Then 15 Minutes to Find your 1 Rep Max

Workout Of The Day

4 Rounds
400 Meter Run
25 Russian Kettlebell Swings
25 GHD Sit Ups

Supplemental Endurance
25 Minutes Stairmaster

WOD 27 January 2015

385# for 2 from Dr. Chetham #619strong #sandiego #beastmode #usd #missionvalley

A video posted by Chris Keith (@sdpersonaltrainer) on

Tuesday

Supplemental Strength (after pc/dip supersets)
4 x 8 Incline Bench Press
4 x 8 Shoulder to Overhead
4 x 8 French Press 3 x 10-10-10 Lateral Raise Drop Set

Power/Strength
Power Cleans
6 x 5 Weighted or Strict Dips
6 x 8 Every
3 Minutes

5 Rounds

10 Bench Press 135/95 115/85 95/65 15
Chest to Bar Pull Ups
30 Box Step Ups

Supplemental Endurance
3 Rounds
30 Calorie Row
30 Wall Balls 25/16

WOD 26 January 2015

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

Jaime Stolis – Athlete of The Month

Jaime stolis

Athlete of the Month  – Jaime Stolis

Save the excuses. It’s not about “having” time. It’s about making time. If it matters, you will make time.

When many may argue that there are not enough hours in the day to accomplish everything, others like Beyoncé (yes, that’s right, Beyoncé) and our amazing Athlete of the Month, Jaime Stolis, will be there to prove you wrong and do it gracefully too. Not one to overshadow the Queen B, but our Jaime Stolis is just as great, if not greater. She is a very successful businesswoman, caring mother and wife (sound familiar), but unlike Beyoncé, Jaime Stolis is a killer Crossfitter who has made Regionals and continues to inspire everyone at the box.

Jaime grew up as a gymnast, starting at the tender age of 6 and continued throughout college. Practicing every day after school for four hours and weekends as well. Her passion and hard work earned her a scholarship her junior year in college with an expertise on the beam and bars.

Building and sticking to a routine allows Jaime to fit everything that is important to her in the 24 hours allotted in a day. Waking up daily at 3:45 a.m. for her much needed coffee and news recordings, Jaime leaves home by 4:30 a.m. to make the 5:00 a.m. CrossFit class. Once out of the gym, at 6:30 a.m., Jaime meets her husband and son Ryder as she prepares to start her day at the office. Jaime drives Ryder to pre-school, after spending quality time in grandpa’s office, at 7:30 a.m. and heads back to the office where her day is not over until around 5:30 p.m. At home, Jaime spends the remaining hours with her family until bedtime at 8:30 p.m.

Jaime helps run the family business, Bill Howe Family of Companies, and finds it rewarding and an honor to work alongside her parents, Bill and Tina Howe. They started the company out of their apartment in Pacific Beach with her father, Bill, riding his bike around snaking drains. 34 years later, the company is known all over San Diego for outstanding service and for being the leader in their field.

In 2014, Jaime made it to the Southern California Regionals where she placed 18th after an intense and grueling 3 days of events. She pulled double work outs at the gym, as well as weekends. It was a family affair with both teammates from the gym and colleagues from work there to cheer her on. Jaime made everyone proud and fought with every fiber of her being. You will never see Jaime without a smile at gym or not trying to help others achieve their potential. She constantly strives to become better, all the while keeping her commitments to everyone around her and everything she holds dear. We wouldn’t be surprised if she could belt out a tune or dance fiercer than Beyoncé; after all, there is nothing Jaime can’t do!

How did you get involved in CrossFit?

When I had Ryder, I was overweight and needed drive. I had Gymnastic friends in Northern California telling me it was fun and just like the team atmosphere of gymnastics. I found Crossfit when Ry was 3 months old and I was hooked. No looking back.

Why CF619? Did you look at other gyms before 619?

I did try one gym before 619. But I didn’t feel any energy or connection with any of the athletes. I felt like no one cared really. When I came to 619 everyone was so welcoming and encouraging. No matter the skill level, you could see that everyone wanted each other to excel and reach their fitness goals.

How do you balance work, Crossfit, and being an awesome mom?

It is hard, but always doable for something you love – love Crossfit, love my company, and love being a mom! I love all of it! Working for my family company is amazing. A blessing. I found Crossfit as an outlet to my life! I think without it I wouldn’t be able to get through the week. It sounds weird, but I so look forward to my time and time with amazing athletes and friends even if it is at 5:00 a.m.

When I have succeeded at something and accomplishing something, I want more and it makes me work harder with everything in my life. When you have something you want to do, there are no cutting corners to make it easier because you will cut something else in your life. Give it your all. I have to do what is in front of me and what may be asked of me. NO excuses and always 110% My mom has been a great role model of this. She never does anything half way. I look up to her a great deal, especially when I feel my plate is full.

What was your first WOD/experience?

MURPH! It was my first day, so Chris told me to only do a half-Murph. I survived and wanted to come back for more.

How long have you been Crossfitting for?

Since February 2012

What is your biggest accomplishment?

REGIONALS! It was an amazing experience. The gym’s spirit and motivation was overwhelming. Everyone was going with me – it felt like.

What is your favorite/least favorite WOD/movement?

Least favorite WOD – would be anything with running… and Wall Walks!!! Least favorite movement would be thrusters and burpees – any burpees.

What do you do for a profession outside of Crossfit?

Operations Manager at Bill Howe Family of Companies

What are you hobbies outside of Crossfit?

Family time with my son and husband and going to the beach – being outside! I love to craft/paint and re-decorating my house. Oh! Girl’s night once a month.

A fun fact… or two…

1. I have a tattoo
2. I have 4 Sisters and did gymnastics throughout college
3. I’m PREGNANT!

Lifestyle (Paleo, Vegan, Don’t have one…):
Chocolate! Ha! Just kidding – when in training, I eat as clean as possible. Now that I’m preggo, I’m just trying to limit my chocolate intake.

Fitness Goals

To continue to workout through my pregnancy and to limit my sweets! Oh, 2016 Regionals here we come!

crossfit regionals