Tagged as: crossfit san diego

7 May 2014

crossfit 619 san diego

Your success is inter-related to your commitment.

My colleague who is a Phd in psychology with a Masters in exercise science told me that he believes that people with a goal tend to fall off the workout wagon after reaching their goal but people who have enjoyment in their workouts are the ones who exercise consistently throughout their lives. For me personally I find that success in my personal and professional life are very dependent on how well my exercise regimen is going.

The equation for success is Progress + Results + Enjoyment + Fun = Success

If you are not increasing weight on the bar or being intense with your workouts week in and week out how do you expect to make progress? If you’re not making progress how do you expect to have results? Where’s the Enjoyment? How is this going to be fun? Zero Success? That Sucks!!! Will you be a quitter?

Please add weight to the bar without being told to do so. Be committed to your progress, Be successful. Somebody told me, “Coach __________ never tells me to add weight to the bar.” Really !!!!! I asked them if they would like Coach _________ to lift the weight for them. A culture of success is everybody’s responsibility . Fitness is really fun when you’re committed to the Exercise Journal and seeing results.

Be a doer !!!!

The Fat Burning Phase 1 Food List is available to all of our members. Please email me at sdpersonaltrainer@yahoo.com . If you would like a copy, I will set the time to go over it with you.

Let’s do this!!!




5 x 2 Hang Snatch or Hang Power Snatch + 1 Overhead Squat
Every Minute on the Minute

5 x 1 Hang Snatch or Hang Power Snatch + 1 Overhead Squat
Every Minute on the Minute

WOD #1
Strict Handstand Push Ups
Pull Ups
Box Jump Overs

WOD #2
1 Mile Run

crossfit 619 san diego

Crossfit 619

Crossfit 619

24 – 28 June 2013 at CrossFit 619



5 x 8 Pendlay Row

5 x 8 Barbell Row

CrossFit WOD “Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

WOD #2
Row 500
Run 400
Row 500



4 Minute Rest Intervals!!!

Level 1
5 x 5 Back Squat Rest as Needed
3 x 8 Front Squat Rest as Needed

Level 2,3
4 x 8 Back Squat
Super Set with 20 GHD Sit Ups + 15 Toes to Rings + Internal Rotation Flexibility + External Rotation Strengthening

4 x 8 Front Squat
Super Set with 8 Handstand Push Ups + Shoulder Mobility


4 Minute AMRAP Wall Balls 20/14#
3 Minute AMRAP Kettlebell Swings 1.5/1.0
2 Minute AMRAP Double Unders


Power Development

2 Position Hang Power Snatch 10 Minute Every Minute on the Minute EMOM

CrossFit Hero WOD “Lumberjack 20”

20 Deadlifts 275/185 225/155 185/135
400 Meter Run
20 Kettlebell Swings 2.0/1.5
400 Meter Run
20 Overhead Squats
400 Meter Run
20 Burpees
400 Meter Run
20 Chest 2 Bar Pull Ups
400 Meter Run
20 Box Jumps
400 Meter Run
20 Squat Cleans 95/65



4 Minute Rest Intervals

5 x 10 Bench Press
5 x 10 Weighted Dips

CrossFit Hero WOD “Rahol”

12 Minute AMRAP
12 Box Jump 24/20″
6 Thruster 95/65
6 Bar-Facing Burpees


2 Position Hang Clean 6 Minute Every Minute on the Minute

CrossFit Regionals WOD 2012

17 Minute AMRAP
2000 Meter Row
50 Pistols
30 Hang Power Cleans 225/135

WOD #2 USD Loop

Wednesday 29 August and Thursday 30 August 2012


CrossFit Workout of the Day

5 Rounds for Time

5 Thrusters 95/65
5 Inverted Burpees
5 Pullovers
200 Meter Run



Barbell Row
5 x 10
T Bar Row
5 x 10

CrossFit Workout of the Day

Box Jumps 30/24″
Wall Balls 20/14#

then 400 Meter Run then

Kettlebell Swings 2.0/1.5
Double Unders

Wife Beater Wednesday 22 August 2012

Guess who’s coming back to 619?

Buy in $$

30 Toes to Rings
25 Toes to Bar
20 GHD Sit Ups

CrossFit 619 WOD “Respect”

400 Meter Run then,


Wall Balls 20/14#
Tire Jumps 36/27″
Kettlebell Swings 1.5/1.0
Toes to Bar
Double Unders

then 500 Meter Row

Toes to Bar Instructional Videos

from Wikipedia, the free encyclopedia

RESPECT – Respect gives a positive feeling of esteem or deference for a person or other entity (such as a nation or a religion), and also specific actions and conduct representative of that esteem. Respect can be a specific feeling of regard for the actual qualities of the one respected (e.g., “I have great respect for her judgment”). It can also be conduct in accord with a specific ethic of respect. Rude conduct is usually considered to indicate a lack of respect, disrespect, whereas actions that honor somebody or something indicate respect. Specific ethics of respect are of fundamental importance to various cultures. Respect for tradition and legitimate authority is identified by Jonathan Haidt as one of five fundamental moral values shared to a greater or lesser degree by different societies and individuals.[1] In recent times, ‘respect’ has become synonymous with subordination, submission, or obedience.
Respect should not be confused with tolerance, since tolerance doesn’t necessarily imply subordination to one’s qualities but means treating as equal.
The antonym and opposite of respect is contempt.

Mandatory Monday 20 August 2012

Congratulations to Veronica for Completing her first half marathon and finishing just under her goal time. Luke and Jenny crushed AFC too, pictures are coming soon. The weather was unbelievably hot, big ups to everyone in San Diego who finished this half.


Monday Olympic Weightlifting


EMOM (E very M inute O n the M inute) “Climbing”

What does “Across” and “Climbing” mean?

Across – do the same weight for all sets.
Climbing – add weight every set.

Touch and Go 2-2-2-2
then 1-1-1-1 @ 85 to 95% of 1 RM Climbing

Snatch Pulls

1-1-1-1 @ 80% to 90% of 1RM Climbing

Snatch Shrugs

1-1-1-1 @ 95% to 110% of 1RM Climbing

CrossFit WOD

3 Rounds for Time

400 Meter Run
5 Box Jumps 30/24
10 Burpee Pull Ups
15 Overhead Squats 95/65#

Tuesday the 5th at 619

That Living Social Deal ends in a few days. Better jump on that folks!!!


Strict Press (15 Minutes)

8@ 65%
6@ 70%
5 x 3@ 75% – 85%

2-3 Minute Rest Intervals

Deadlift (15 Minutes)

8@ 65%
6@ 70%
5 x 3@ 75% – 85%

2-3 Minute Rest Intervals


8 Rounds Total for Time

4 Rounds

10 Thrusters
10 Pull Ups
10 Kettlebell Swings 2.0/1.5pood


4 Rounds

15 Wall Balls
15 Burpees
15 Ab Mat Sit Ups

Hilda Garcia Testimonial

DAY 1 of CrossFit 619 I thought I was going to fall over and die! THE WARM UP was a run up a steep hill. The gym was packet. Five minutes into the workout, sweat was dripping and muscles were burning. I survived and was ready for more.

I worked out with CrossFit 619 every day, stuck to my food list, kept a food journal, and soaked in the knowledge… fast forward to the day of my wedding. I stood there in my dress confident of the person I had become. I was no longer that growingly-depressed-with-little-to-no-confidence woman I was before I walked into THAT gym.

Thanks to Chris Keith and the core group of hardcore individuals that attend CrossFit 619, I’ve been motivated to run 5Ks, 10Ks, and even a half marathon. I’m already signed up for Carlsbad Half and plan on going after that Triple Crown. Even my husband has been motivated to sign up for his first half marathon… and THAT my friends is the POWER of CrossFit 619!!!

31 May 2012 at 619

CrossFit Games Tickets are SOLD OUT!!!!!! That shows how much this sport has grown over the last year.


Back Squat

8 Reps @ 60% of 1 Rep Max
6 Reps @ 70%
5 x 5 @ 75 – 85%

Shoulder Press aka Military, Strict Press, or Press

Same as Above

Workout of the Day

12 Minute AMRAP

9 Ring Dips
10 Toes to the Bar
11 Box Jumps 20″



Hang Power Clean
Power Clean
Squat Clean

Workout of the Day

5 Rounds for Time

5 Strict Pull Ups
5 Power Cleans 135/95#
1 Wall Walk or Handstand Push Up
10 Double Crossovers
10 Double Unders

Check out this Throwback Before/After from 2008 Mallory Nordblad one of the top skiers in the world.

“Jaybird” at CrossFit 619 April 23rd

619 CrossFit 619 840 9099 San Diego Free Intro Session

Power Snatch Skillwork

Power Snatch

5 x 1


Workout of the Day

5 Rounds for Time

3 Power Snatches at 70% of Bodyweight or whatever you are comfortable with
5 Handstand Push Ups or Wall Walks
7 Box Jumps 24/20″

Beastmode Friday at 619

gym location

Young Beastmode? Sooooo cute!

gym location


Find your true 1 Rep Front Squat Friday 3-4 Minute Rest Intervals and Roll Out while you wait for your ATP levels to come back up.



4 Rounds for Quality

10 Box Jumps 24/20″
15 Kettlebell Swings
15 Double Unders
10 Burpees

then 1 800 Meter Run Cash Out

gym location

Need help with your Nutrition email Chris Keith aka Mr. 6% at sdpersonaltrainer@yahoo.com