TUESDAY – 100209

“Helen”

3 Rounds for time.

Run 400 meters
21 KB Swings (55/35)
12 Pull ups

Post time to comments.

Compare to 091006

Went to go visit CrossFit San Diego


Then I stopped by CrossFit Invictus and did a WOD.

6AM CLASS
Tony G (rxd): 9:36
Rufus (rxd): 9:30
Drew (rxd): 17:17
Bryan (rxd): 11:33
Julie (B): 18:40
Grace (row500/seatedSP20DB/PU): 16:00
9AM CLASS
Jordan (rxd): 12:10
Maria (rxd): 11:51
Peggy A (20/B): 17:44
Janae (18/G): 13:37
Chris M (rxd): 16:18
Chris V (rxd): 12:20
Jeff (70): 20:57
Greg S (70): 9:37
Rebecca (B/R): 22:29
Joe (rxd): 10:12
Jen (18/G): 14:23

MONDAY – 100208

Snatch Balance

3-3-3-3-3

(choose a weight and stick with it for all 5 sets) FOCUS ON FORM!

then

100 Consecutive Double Unders (or 400 consecutive singles) If you miss one, start over. 5 minute time cap. If you don’t meet the time cap, you must complete 50 burpees.

Post loads and attempts to comments.

ANNOUNCEMENT: FOOD LOGS ARE DUE TODAY!

Great cert! Me, Mikki Martin, John, Jeff Martin, and Debbie.

SUNDAY – 100207

“Kelly”

5 Rounds for time.

Run 400 meters
30 Box Jumps (24″)
30 Wall Ball Shots (20/14)

Post time to comments.

Compare to 091003

DAY 1 of the CrossFit Kids Cert @ CrossFit Brand X- Pre-school Demo class – 5 year old H. with great (skipping) squats, (lunges) tuck jumps, (log rolls) and overhead presses. OUR FUTURE FIRE BREATHERS!

SATURDAY – 100206

4 Rounds for time.

Run 400 meters
15 Med Ball Cleans (20/14)
30 Sit ups

OR

4 Rounds for time

Run 400 meters
15 Burpee Pull ups (bar 1 ft above max reach)
15 ft. Rope Climb, 2 ascents

Post time to comments.

Look who I randomly bumped into on the streets of downtown San Diego. Chuck and John from CrossFit HQ. They saw the back of my shirt which said “Threshold” and they approached me. They said, “That has to be a CrossFitter”.

FRIDAY – 100205

1 mile run for time.
Rest 5 minutes
800 meters for time.
Rest 3 minutes
400 meters for time.

Post times to comments.

Compare to 090930

ANNOUNCEMENT: I WILL BE LEAVING TODAY FOR SAN DIEGO TO ATTEND THE CROSSFIT KIDS CERTIFICATION. IF YOU HAVE A CHILD READY AND INTERESTED IN THE PROGRAM, PLEASE Click here to take survey

Great job Denise!

Jeff’s getting stronger!

Armando gettin’ those Handstand Pushups DONE!

JT from Ohio paid us a visit! Great job on the 355# deadlift! Got 2 reps instead of the 3 but we’ll take it!

Adrian loves those shoes.

9AM CLASS
5:30PM CLASS

THURSDAY – 100204

Deadlift

3-3-3-3-3

then

21-15-9

Handstand Push ups (sub for DB shoulder press)
Burpees

Post loads and times to comments.

Compare to 100120

Adrian’s new Vibram five finger shoes!

6AM CLASS

9AM CLASS

4PM CLASS

6:30PM CLASS

7:30PM CLASS

WEDNESDAY – 100203

For time.

21-18-15-12-9-6-3

KB Swings (55/35)
Box Jumps (24inch)

Post time to comments.

Julissa @ 115# x3.

Bryan at 245# x3.

Rufus at 275# x3. Could have done more too! Great job brother! Those taekwondo legs are strong!

MAIN SITE VIDEO – “Think Tank Workout” at CrossFit Evolution

(courtesy of www.crossfit.com)

9AM CLASS
Peggy A (15/16SU): 10:51
Jeff (55/Run200): 17:00
Amy (35/20SU): 12:56
Ryan (rxd): 8:14
Scott (rxd): 11:56
Denise (25/16): 9:50
Roe (rxd): 13:41
Chris V (rxd): 9:42
Chris M (rxd): 12:27
Sharon (18/9/16SU): 14:18
Greg S (70/Run200): 11:51
Rebecca (rxd): 17:03
PSR (15/16): 14:09
4:30PM CLASS
Farrah (30/16): 9:36
Silvia (25/16): 10:43
Tipton (15/20SU): 8:52
Stephanie (20/20SU): 8:04
Carrie (20/20): 9:48
Fernando (rxd): 7:38
Kat (15/16SU): 8:10
Grace (5-10-15 pull push sit) 12 rds
Gaby (rxd): 6:46
Ileana (25/20SU): 10:11
5:30PM CLASS
Isis (20/20SU): 7:53
Kristina (25/20): 8:36
Katherine (rxd): 10:52
Lauren (25/PU): 12:02
Gabriel (rxd): 12:42
Stacie (20/20): 21:55
Rick (rxd): 12:59
Miriam (25/20): 11:40
Rahel (rxd): 10:30
Maria (rxd): 10:45
Sonya (rxd): 11:36
Lucie (35/20SU): 9:30
Greg H (rxd): 10:20
6:30PM CLASS
Jessica S (35/24): 11:24
Darrell (rxd): 11:19
Jim G (55/20SU): 11:10
Dawn (20/20SU): 7:47
Erica (20/16SU): 8:50
Michelle (18/16SU): 10:14
Melissa V (30/20): 11:34
Yesenia (35/24SU): 11:39
Jackie (15/16): 9:03
Lauren (25/16): 9:33
Elaine (25/20SU): 10:32
Natasha (20/16): 8:37
7:30PM CLASS
Adrian (70/24): 10:19
Claudio (55/24): 8:05
Lead (55/20SU): 15:40
Jane (20/16): 9:27
Julie (rxd): 17:09
Raul (55/20): 13:53

TUESDAY – 100202

Back Squat

3-3-3-3-3

then

9-15-21

Wall Ball Shots
Ring Dips

Post loads and times to comments.

Good job Dawn

Go Jessica!

Way to get that chest to deck Diana!

6AM CLASS
Rufus: 185,205,225,245,275/6:32
Bryan: 135,185,205,225,245/4:26
Maria: 65,75,95,125,145/6:39 (R)
Cristina: 45,45,45,45,45/7:45 (8/B)
Lead: 135,135,135,145,155/7:18 (P)
Tony G: 135,185,205,225,225/3:52
Shellow: 135,185,205,215,225/5:07
Hans: 135,185,205,215,215/8:59
9AM CLASS
Scott: 135,185,205,225,235/6:46-pullups
Roe: 65,85,105,125,125/8:27 (P)
Chris V: 135,185,205,225,235/4:13 (G)
Julissa: 65,85,105,115,125/6:27 (G)
Ryan: 135,185,205,225,235/7:05
Darrell: 135,185,205,225,235/7:12
Jessica C: 65,85,105,120,125/6:16 (P)
PSR: 45,65,85,80,85/7:54 (B)
Jordan: 135,185,205,225,215/6:45-pullups
Armando: 135,185,205,225,235/5:10 (R)
Peggy A: 65,85,105,110,115/8:21 (B)
4PM CLASS

6:30PM CLASS

7:30PM CLASS

MONDAY – 100201

5 Rounds for time.

15 Burpees
30 Double Unders
200 meter Sandbag run (50/25)

If you don’t feel comfortable with a sandbag, grab a heavy medball!

Post times to comments.

Compare to 091026
Compare to 090810

ANNOUNCEMENT: FOOD LOGS ARE DUE TODAY!

NEW SCHEDULE CHANGE! MONDAY AND WEDNESDAYS WE WILL BE OPENING A 4:30PM CLASS EFFECTIVE TODAY! CLICK HERE

Rey’s got a canon!

6AM CLASS
Rufus (rxd): 13:24
Bryan (rxd): 19:23
Tony G (rxd): 16:08
Hans (rxd): 31:43
9AM CLASS
Scott (rxd): 28:44
Jen R (pushup/situp/12): 23:37
Amy (rxd): 36:10
Jeff (rxd): 40:31
Sharon (S): 33:44
Toi (S/no sandbag): 20:48
Marianne (rxd): 18:13
Armando (rxd): 29:39
Jessica C (S): 32:45
Peggy A (S/12): 34:45
Rebecca (S/12): 40:19
Heather (S): 19:15
4:30PM CLASS
LATERAL SHUFFLE SUB – RAIN
Analise (rxd): 34:40
Fernando (rxd): 25:42
Farrah (S): 32:10
Carrie (rxd): 28:57
Ileana (S): 35:16
5:30PM CLASS
LATERAL SHUFFLE SUB
Sue (S): 29:58
Lauren D (rxd): 22:18
Gabriel (no SB): 22:38
Maria (rxd): 19:47
Sophia (S/14): 30:27
Erica (S): 2(:43
Greg H (rxd): 20:07
Maureen: DNF
Claudio (rxd): 16:56
Nicole D (S): 25:18
Georgette (S): 29:53
Miriam (S): 24:11
Karl (no SB): 26:46
Jackie (S/20): 28:33
Lauren (S): 30:15
6:30PM CLASS
LATERAL SHUFFLE SUB
Yesenia (squat): 22:36
Jessica S (rxd): 20:43
Dawn (S): 24:13
Tipton (S): 26:24
Diana (S): 24:15
Stephanie (S): 24:03
Sabrina (rxd): 19:01
7:30PM CLASS
RXD
Lucie (S): 23:46
Vanessa (rxd): 16:15
Mike (rxd): 19:46
Adrian (rxd): 17:15
Shawn (S): 24:26
Cathy (S): 36:25
Ernesto (S): 31:52

SUNDAY – 100131

CrossFit Dodgeball v.2.0!

YELLOW = 20 SQUATS
BLUE = 20 PUSH UPS
GREEN = 20 SPLIT SQUAT JUMPS
RED = 20 MOUNTAIN CLIMBERS
PURPLE = 20 SIT UPS
ORANGE = 20 FLUTTER KICKS

NEW RULE: BEFORE STARTING THE GAME, BOTH TEAMS MUST COMPLETE 25 BURPEES AND THEN SET UP ON THEIR PERSPECTIVE LINES. ALL GAMES WILL BEGIN WITH 25 BURPEES PER PERSON.

Right before the storm….

SATURDAY – 100130

For time.

5 Rounds for time.

Run 400 meters
135lb Thruster, 7 reps

Post time to comments.

Nice Jane!


9am class

Giselle from CrossFit Peru stopped by for her second WOD during her stay in Miami! You’re always welcome back!

8AM CLASS
Rahel (65): 16:10
Susie (37.5): 17:15
Farrah (57.5): 17:18
Ileana (37.5): 22:13
Rebecca (45): 24:10
Jeff (115): 27:21
Chris V: 21:24
Lead (85/row): 23:08
Diego (90lbs): 12:23
Mike (rxd): 17:23
Vanessa (85): 16:09
Hans:
Sabrina (97.5): 31:19
9AM CLASS
Amy (37.5): 17:24
Simone (45): 18:54
Jackie (22): 15:46
Erica (33): 18:48
Lauren (28): 17:12
Piggy (45): 24:21
Jordan (95): 16:32
Roe (55): 17:45
Lucie (65): 21:25
Julie (40): 18:09
Raul (95): 19:46
Ali (28): 15:15
Sophia (18): 18:00
Ernesto (25DBs): 20:21
Ana Maria (18): 22:26
Clay (45): 18:31
Greg H (67.5): 12:49
Rufus (rxd0: 12:43
Armando (115): 19:55
Toi (95): 16:17

FRIDAY -100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post totals to comments.

Great job Rebecca!

Maude jerking some solid weight!

Great extension Armando. Way to stay aggressive!

“Isa-Grace”

(courtesy of www.crossfit.com)

9AM CLASS
Marianne: 52 half/164/16/28
Giselle: Hold/201/20/25
Georgette: 155/90/23(R)/13
Peggy A: 60sec/80/26(J)/14
PSR: 15sec/70/22(R)/12
Jane: 25sec/100/23(B)/12
Jeff: 15sec/85/13/26
Amy: 80half/116/26(G)/23
Heather: 4/140/15/20
Chris M: 36sec/80/16/12
Chris V: 2/137/24/24
Scott: 52(abmat)/150/30/30
Toi: 15/148/30/27
Holt: 65/205/60/44
Julie: 14sec/110/14(B)/25
5:30PM CLASS
Joe: 23/142/24/32
Farrah (G): 58sec/133/28/20
Lauren D: 37sec/127/12/20
Gabriel: 15/149/20/19
Ileana (15DBs/B): 70/105/23/11
Sonya: 90sec/135/12/19
Greg S: 53/194/26/27
Bryan: 51/120/45/29
Maria: 17/128/17/23
Yesenia (G): 15/117/17/20
Sara (15DBs/B): 63/80/20/23
Rahel (2R): 3sec/140/17/21
Sophia: 46sec/100/5/18
Kim R (P): 2/176/24/25
Sabrina: 0/157/15/26
Lauren (JP): 58sec/108/37/21

THURSDAY – 100128

Push Jerk (clean weight from floor)

3-3-3-3-3

FOCUS ON FORM.

then

3 Rounds for time

50 Double Unders
50 Abmat Sit ups

Post loads and times to comments.

“Handstand WOD Demo” -with Laurie Galassi – CrossFit Santa Cruz

(courtesy of www.crossfit.com)

SHOULDER PRESS/PUSH PRESS/PUSH JERK – TRI PANEL

(courtesy of www.crossfit.com)

6AM CLASS
WOD BEFORE STRENGTH
Rufus: 115,135,155,165,170/6:01
Tony G: 115,135,155,165,170/6:24
Gary: 77,95,115,125,135(2),130/17:14
Hans: 77/95/115/135/155(2)/155(2)/18:31
Julie: 45,57.5,67.5,67.5,67.5/16:16 (S)
Grace: 57.5,67.5,77.5,82.5,87.5/10:57
9AM CLASS
Ryan: 95,115,135,155(2),135/7:51
Greg S: 95,115,115,115,115/11:34
Darrell: 95,115,135,155,155/8:17
Scott: 95,115,135,155,175/19:46
Chris V: 95,115,135,155,175/16:01
Armando: 95,115,135,155,165/14:04 (S)
Denise: row 3k(28:00)/13:59 (S)
Rebecca: 48,68,78,78,83/13:59 (S)
Maude: 48,68,68,68,73/ 13:44 (S)
Kathy: 18,28,28,28,38/21:20 (S)
4PM CLASS

6:30PM CLASS

7:30PM CLASS

WEDNESDAY – 100127

For time.

5 Rounds for time.

Run 400 meters
Rest 4 minutes in between rounds.

Post times to comments.

Tony Gomez’s new Vibram 5-finger shoes. Check out their site here.

9AM CLASS
Giselle: 1:37/1:37/1:31/1:37/1:49
Amy: 1:44/1:49/1:47/1:51/1:51
Jeff: 1:56/2:01/2:02/2:18/2:08
Ryan: 1:13/1:15/1:23/1:15/1:21
Chris V: 1:21/1:20/1:33/2:15/1:31
Marianne: 1:29/1:32/1:38/1:38/1:39
Rebecca: 3:28/3:15/3:18/3:09/3:44
Cathy: 2:38/2:36/2:36/2:34/2:37
Jane: 1:52/1:57/1:52/1:55/1:58
Sharon: 3:06/2:55/3:00/4:00/3:00
5:30PM CLASS
Farrah: 1:51/1:49/1:58/1:55/1:51
Nicole D: 1:51/1:59/1:58/2:01/2:00
Lauren: 1:47/1:44/1:45/1:52/1:53
Carrie: 1:35/1:40/1:46/1:53/1:53
Joe: 1:09/1:14/1:21/1:14/1:15
Greg H: 1:21/1:22/1:25/1:26/1:23
Simone: 1:57/2:04/2:03/2:03/1:46
Stephanie: 1:28/1:43/
Maria: 1:38/1:44/1:43/1:42/1:40
Holt: 1:11/1:12/1:15/1:21/1:14
Fernando: 1:13/1:13/1:12/1:17/1:16
Kathy: 1:34/1:38/1:44/1:51/1:43
Kristy: 1:38/1:42/1:55/1:53/1:47
Sue: 2:18/2:13/2:07/2:06/2:02
Ileana: 2:19/2:15/2:18/2:15/2:11
6:30PM CLASS
Rahel: 1:26/1:33/1:35/1:42/1:38
Jessica S: 1:34/1:33/1:35/1:35/1:38
Irma: 1:29/1:27/1:32/1:33/1:34
Melissa V: 1:51/1:51/2:05/2:02/1:53
Lillie: 2:01/2:05/2:04/2:14/2:07
Miriam: 1:40/1:43/1:46/1:50/1:50
Diana: 2:16/2:08/3:12/2:41/2:10
Jim G: 2:06/2:01/1:49/1:53/1:45
Armando: 1:53/1:43/1:41/1:48/1:36
7:30PM CLASS
Adrian: 1:27/1:28/1:33/1:36/1:34
Claudio: 1:32/1:28/1:34/1:37/1:37
Tatiana: 1:51/1:49/1:49/1:54/1:57