Sunday, September 14, 2014


Don't be this gal.

Go for it today!  It's not just any training day; it's benchmark day!  Have you been taking care of yourself with hard training, good food, and adequate rest?  Let's find out.

Thruster (95/65)
Pull Up

Rest 12 minutes

Deadlift (225/135)

Compare to Jan 8, 2014, also Diane on March 25, 2014.
Both of these should be sprints!

Thursday, September 11, 2014


Another named WOD... in honor and appreciation for all past and present CPO, chief petty officers.  Read, also below.  There is a video; it looks like these guys have never done CrossFit before. Hella On-Ramp class.

“The Chief”
5 Rounds
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds

Pump Work
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups

Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
"The Chief", CrossFit San Diego - video [wmv] [mov]


EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set
**compare to Friday Aug 29

DB/KB Lunges (50/30)

Wednesday, September 10, 2014


Another set of benchmark WODs are coming up on Monday...  !

By the way, I am considering adding an afternoon Open Gym time to the schedule on Thursday.  Anybody interested?

3 Rounds Not For time
15 Banded Good Mornings
15 Reverse hypers or Superman back extensions
3 Jumping Bar Muscle Ups or Muscle Up

Tabata (Complete all 8 rounds before moving onto the next exercise)
-Sledge Strikes
-Double Unders
-Russian Twist
-Push Ups

Monday, September 8, 2014

Please keep the chalk in the buckets and on your hands!  Nobody wants to breathe/step in/burpee on your LeBron James.

Every :90 for 15 minutes
Back Squat 3@70% add weight each set building to no heavier than 90%

4 rounds
20 kettlebell swings, American AHAP
10 Supine Ring Rows (*make it challenging, but get your chest to the rings)
1 ​bear crawl - one way
rest 2 minutes between rounds


The sign of a good hard workout, done.

Workout of the Day
EMOM 10 minutes
odd- 5 ball slams 3 burpee to vertical jump
even- 3-4 there-and-back shuttle run

Shoulder to Overhead (95-115/65-85)
Step Ups (each leg, with barbell)

Thursday, September 4, 2014

Benchmark Friday

This is Marla's last month in town!  She will be moving to Denver.  So make sure to say goodbye - we will miss you, Marla!

Today was a great day to get a couple (!) of quick, intense WODs in, and then stretch and foam roll.  I hope you did take that opportunity to do some recovery work... Here are a couple of special benchmarks!

Remember, 3 new classes this Saturday.  Please reserve 12 hours ahead if you are interested.  New people are welcome!  One does not have to be a member to take these new classes.

Bench Mark 1
30 reps for time:
Clean and Jerk (135/85)

Rest 5-7 minutes then

Bench Mark 2
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats