November 2009 Archives

MONDAY 091130

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

Post time to comments.

WEDNESDAY 091125

Meet at the Balboa Stadium Track, San Diego High School @ 6:15PM for Nuno's CrossFit Endurance Workout.

Workout is TBD, see you there!

Post questions to comments.

MONDAY 091123

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

10 Push-Ups
40 Squats
20 Push-Ups
30 Squats
30 Push-Ups
20 Squats
40 Push-Ups
10 Squats
50 Push-Ups

Post time to comments.

SATURDAY 091121

Skill Day - Medicine Balls

Meet in the Morley Field Parking Lot @ 7:30AM.

Medicine Ball:

Deadlifts
Front Squats
Wall-Ball
Cleans

WOD is TBD.

Post questions to comments.

FRIDAY 091120

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6:00PM.

100 Burpees for time.

THURSDAY 091120

REST DAY

WEDNESDAY 091118

Meet at the Balboa Stadium Track, San Diego High School @ 6:15PM for Nuno's CrossFit Endurance Workout.

9 rounds:

1 min sprint
1 min rest

Post questions to comments.

TUESDAY 091117

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

As many rounds as possible in 20 minutes of:

5 Hand Stand Push-Ups
10 "V"-Ups
15 Squats

Post times for each round to comments.

Strength Program WOD:

Dead Lift 5-5-5

MONDAY 091116

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

"L"-Pull-Ups: 5 sets of max reps

Then...

4 rounds for time of:

50 Squats
Run 400m

Strength Program WOD:

Back Squat: 5-5-5

SATURDAY 091114

Skill Day - Olympic Lifting

Meet in the Morley Field Parking Lot (by the tennis courts) @ 7:30AM.

$10 "drop-in" fee.

We will learn:

Overhead Squat
Snatch Balance
Heaving Snatch Balance
Down and Ups
Elbows High and Outside
Muscle Snatch
Hang Snatch
Snatch

See you there!

FRIDAY 091106

Park Program WOD:

Meet at Morley Field Pull-Up Bars @ 6pm.

"Deck of Cards"

Get a standard 52 card deck of playing cards.  The workout is determined by the cards drawn.  The number on the card is the number of reps, the suit is the exercise.

2-9 = number on the card
10-King = 10
Aces = 15

Clubs: Push-Ups (1x)
Diamonds: Box-Jumps (2x)
Hearts: Squats (3x)
Spades: Jumping-Jack (4x)

Post your total workout time and comments.

Strength Program WOD:

Shoulder Press: 5-5-5

THURSDAY 091112

REST DAY

WEDNESDAY 091111

Park Program WOD:

Meet at Balboa Stadium, San Diego High School @ 6:15pm

For Nuno's CrossFit Endurance workout.

The workout will be a surprise, rumors of "longer intervals"

Strength Program WOD:

REST DAY

Awesome Tuesday workout, great group.

TUESDAY 091110

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

20 rounds, each one starts on the minute:

10 Push-Ups
50m Run

This is our second time doing this workout, no need to pace, plenty of rest. Go hard!

Post times for each round to comments.

Strength Program WOD:

Dead Lift 3-3-3-3-3

MONDAY 091109

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

"Team Pull-Up Pyramid"

Divide all athletes equally across available pull-up bars.  First group gets up and does 1 pull-up.  Once that person drops off the bar, the next person in line gets on the bar and does their 1 pull-up.  After everyone in line gets their 1 pull-up, the first group starts over at 2, and the process continues, 3 the next round etc.

The person standing next in line will assist the person on the bar to get the prescribed number of pull-ups.  Keep going until reaching 10 rounds or as long as someone in the group is doing unassisted pull-ups, whichever is greater.

Then...

As many rounds as possible in 20 minutes of:

5 "V"-Ups
10 Push-Ups
15 Squats

Strength Program WOD:

Back Squat: 5-5-5

SUNDAY 091108

REST DAY

SATURDAY 091107

Skill Day - Kettlebells

Meet in the Morley Field Parking Lot (by the tennis courts) @ 7AM.

We will learn:

KB Goblet Squat
KB Dead Lift
KB Sumo Dead Lift High Pull
KB Russian Swing
KB American Swing

And if we have time:

KB Clean
KB Snatch

The WOD is TBD.  See you there!

Post questions to comments.

FRIDAY 091106

Park Program WOD:

Meet at Morley Field Pull-Up Bars @ 6pm.

"Draw from a hat"

Everyone gets two slips of paper, one the first slip they write their favorite (best) exercise, on the other slip they put their least favorite (worst) exercise, and the slips of paper go in a hat.  Other slips of paper with "10", "20", "30", ...etc. written on them, representing number of reps, are put in a different hat.  Create the workout by pulling out a slip of paper from each hat.  For example:

10 Pull-Ups
50 Burpees
30 Box Jumps
...etc.

The workout can either be "X rounds of:" or "For time:" as a one time through chipper.  Play with the number of rounds or total number of exercises.

Post your workout, times and comments.

Shoulder Press: 5-5-5

THURSDAY 091105

REST DAY

WEDNESDAY 091104

Park Program WOD:

Meet at Balboa Stadium, San Diego High School @ 6:15pm

For Nuno's CrossFit Endurance workout. He said we will be doing 200s. :)

Strength Program WOD:

REST DAY

New shoes!!!

TUESDAY 091103

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

Box Jumps and Push-Up Pyramid.

On the first minute do 1 Push-Up and 2 Box Jumps.
On the second minute do 2 Push-Ups and 4 Box Jumps.
On the third do 3 and 6, etc.... continue as long as you are able to still make the 1 minute rounds.

Post number of rounds completed to comments.

Strength Program WOD:

Dead Lift 3-3-3-3-3

MONDAY 091102

Park Program WOD:

Meet at the Morley Field Pull-Up Bars @ 6pm.

10 rounds of:

20 Squats
100m Run

A round starts every 2 minutes (i.e. it's a 20 minute workout).

Post round times to comments

Strength Program WOD:

Back Squat: 5-5-5

SUNDAY 091101

REST DAY