A+ R A-

6/11/2013

 

Schedule change for this week only

No Noon class on Saturday 6/15

No Open Gym on Sunday 6/16


In honor of the 2013 Left Coast Invitational happening on Saturday August 17 we will be taking on a few workouts this week from previous years. For those of you who are new to our gym the LCI is a competition we started in 2010 a little after we opened. San Diego didn't have any sort of fitness competition to call their own so we created one.


Over the past few years, with support from the So. Cal. CrossFit Community, the LCI has grown into a much larger event. It's now so large that we aren't able to hold it at our home gym anymore. This year we are excited to announce that we will be holding the 2013 LCI at SDSU. We will offer an advanced and intermediate category so that everyone has a chance to compete.


We'd love to see some of our own out there competing and volunteering. If you are interested in competing, the workout announcement and registration will open on July 15th. For those of you available to volunteer as a judge please head over to our website and fill-out the registration form as a volunteer. Judges will receive a 2013 LCI Judge shirt, lunch, and plenty of breaks throughout the day to stay fresh for no-repping athletes.


Mobility:

A1) Racked position mob. drill, 1 min each arm x 2 sets

A2) Paleo chair, accumulate 2 min x 2 sets

WOD:

2010 Left Coast Invitational WOD #3

200m run

5 Thrusters (115#/80#)

10 Burpees

-5 rounds for time-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site



Primal Symposium 2013


What is Primal living? How does it relate to the Paleo diet? Where can I find people in San Diego and businesses who align themselves with the Primal/Paleo lifestyle?

These are all questions that can be answered at Primal Symposium 2013. Come out for day and hear more about this great movement and lifestyle from individuals and business owners who practice it on a daily basis. Learn more about the businesses in San Diego that can help support your choice to follow Primal and Paleo principles. Follow this link for more information.

 

The "Inevitabilities" of Aging: How Inevitable are They?

Heart Problems Plaguing Top Endurance Athletes

Latest W.O.D.

Prev Next

8/1/2014

8/1/2014

SWOD: Hatch Squat Program Week #5 Day #2 Back Squat: 65%x6, 70%x6, 80%x6, 80%x6 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: 20 Pull-Ups 15 Sit-Ups 10 Thrusters (135#/95#) -3 Rounds for Time- (8 minute cap)   Don't Swing Your Kids By The Arms, Please Melting That Old Advice About Ice Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar Coconut Water Changes Its Claims

ian - avatar ian 30 Jul 2014 Hits:97 W.O.D.

Read more

7/31/2014

7/31/2014

Team WOD: 10 Toes-to-Bar 400m Run -10 Rounds for Time and Distance on Rower- Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds. {youtube}grxVHi5LpRo{/youtube} "Fourging" Elite Fitness The Paleo Proposal Kevin Ogar: Life After The Injury

ian - avatar ian 29 Jul 2014 Hits:106 W.O.D.

Read more

7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

ian - avatar ian 29 Jul 2014 Hits:155 W.O.D.

Read more

7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:137 W.O.D.

Read more

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:186 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:88 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:161 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:178 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:272 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:222 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:246 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:253 W.O.D.

Read more