Friday, January 31, 2014

nancy

Nancy rocking her Deadlift!

Friday night Social tonight! Meet us tonight at 7pm at Kearny Mesa Bowl (7585 Clairemont Mesa Blvd, San Diego). Post Game is a Bullpen Bar & Grill (8199 Clairemont Mesa Blvd, San Diego, CA 92111).

Today’s Workout:
Lift: Wendler: Press 5×75%, 3×85%, 1×95% (max effort reps if you can)
Conjugate: 12 minutes to establish: 1 RM Strict press

WOD:
For time:
Run 400 meters
21 Shoulder press
Run 400 meters
21 Push press
Run 400 meters
21 Push jerk

L1- 45/65
L2- 65/95
L3 80/115

Thursday, January 30, 2014

You don’t have to be a competitive athlete to compete in the 2014 CrossFit Games Open. It is a great time to push yourself or just try something new. One of the greatest things about it is that it  bring our community together! Will you join us this year? Click here for more information or to register.

Today’s Workout:

Lift: Wendler: Deadlift 5×75%, 3×85%, 1×95% (max effort reps if you can)
Conjugate: Every minute on the minute for 10 minutes: Deadlift + Squat clean (from floor)+ jerk @ AHAP

WOD:
Team of 2
21 Partner Deadlifts
6 Rope Climbs
15 Partner deadlifts
4 Rope Climbs
9 Partner Deadlifts
2 Rope climbs

L1- Climb with modifications, 205lb/315lbs
L2- Same weight but climb rope with legs
L3- Legless, 315lbs/455lbs

Wednesday, January 29, 2014

photo (9)

HAVE YOU HEARD ABOUT THE SOCAL STRENGTH CLUB? COACH EVERETT CHECKED IT OUT TODAY! FIND MORE INFORMATION HERE

Today’s Workout:
Lift: (Choose one of the following to complete)
Wendler: Front Squat 5×75%, 3×85%, 1×95% (max effort reps if you can)
Conjugate: Every 2 minutes for 10 minutes: 3 position snatch (top to bottom) @ heavy

WOD:
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups
10 Hang Power Clean

L1: 65/95
L2: 95/135
L3: 135/155

Tuesday, January 28, 2014

yoga flyer

YOGA CLASS COMING TO CROSSFIT SOCAL STARTING FEBRUARY 3RD. SIGN-UP LIST IS LOCATED ABOVE THE WATER FOUNTAIN.

Today’s Workout:
Lift: (Choose one of the following to complete)
Wendler: Bench 5×75%, 3×85%, 1×95% (max effort reps if you can)
Conjugate: 2x max reps floor press @ body weight

WOD:
4 Rounds for time:
100 foot walking lunge
30 box jumps 20”/24”
20 ring dips
**scaling options will be available as needed**

Monday, January 27, 2014

veronica la expo

CONGRATULATIONS TO COACH V FOR PLACING 3RD AT THE LA FIT EXPO’S OLYMPIC LIFTING COMPETITION!

Today’s Workout:
Lift: (Pick one of the two lifting options)
Wendler: Back Squat 5×75%, 3×85%, 1×95% (max effort reps if you can)
Conjugate: 15 minutes to establish: 1 RM back squat

WOD:
7 Rounds for time
35 Double Unders
1 Squat Snatch (AHAP)
**Record your time and add up weight for all 7 rounds

Friday, January 24, 2014

image

                    Have you started the pull up program yet? The women’s only class has! 
Today’s Workout:

Lift: Wendler: Bench press 3×3 70%, 80%,  90%
Conjugate: 12 minutes to find a 3RM floor press

WOD:
For time:
30 strict handstand pushups
40 strict pull ups
50 kettlebell swings
60 sit ups
70 burpees

Level 1- perform half of the total reps for each movement (15,20,25,30,35) with modifications
Level 2- abmat sit ups, modify other movements as needed
Level 3- GHD sit ups

Thursday, January 23, 2014

mission bay park weekend warriors picture

 

SINCE THE GYM IS CLOSED THIS SATURDAY AND SUNDAY WE ARE GOING ON A FIELD TRIP TO MISSION BAY PARK ON SATURDAY.  BRING FRIENDS AND FAMILY EVEN IF THEY AREN’T MEMBERS. AFTERWARDS WE WILL HEAD TO BROKEN YOLK FOR BREAKFAST! MEET OUTSIDE  THE GYM AT 8:30AM OR AT THE PARK AT 9:00AM.

Today’s Workout: 
Lift: Wendler: Overhead Squat 3×70%, 3×80%, 3×90%
Conjugate: 12 minutes to establish 3RM deadlift

WOD:
For time:
800 meter row
Then 21-15-9
Sumo-deadlift high-pull
Overhead Squats
800 meter row

L1: 45/65
L2: 65/95

 

Wednesday, January 22, 2014

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Happy 40th Birthday to CrossFit SoCal’s amazing owner Krista Jones! Join her at the 8:30am class for the workout and a celebration!

Today’s Workout:
LIFT: wendler: deadlift 3×70%, 3x 80%, 3x 90%
Conjugate: 12 minutes to find a 1 rep max snatch

WOD:
KJ40 WOD “Happy Birthday Krista”

40 GHD sit-ups
40 Double understand
40 power cleans
40 Box jumps 20″/24″
40 push jerks

Level 1: abmat sit ups, single unders 2:1, 33/45
Level 2: 55/75
Level 3: 65/95