CrossFit SoCal

Tuesday, November 27, 2012

We are going to be hosting an in house competition on Saturday, December 8th at 9 am. The entry fee for this competition is a toy and food donation. We are going to be donating toys to a charity that Ahmik & Krista donated to last year. And the food will go to the Food Bank. This is a member’s only competition that is going to be composed of two WODs with both men’s/women’s scaled and RX divisions.  EVERYONE will be able to compete!  The deadline to sign up is Saturday, December 1st. You MUST sign up on the sheet at the box.  Santa attire is highly encouraged. Bust out some Santa hats and holiday cheer!  Hylete is going to donate some prizes for the top dogs! Get some!

After the competition we are going to have a Holiday Paleo Potluck. Please bring a paleo dish. If you would like to participate in the White Elephant Gift Exchange please bring a gift worth $5 to $10 or a re-gift!

Lift:

Every Minute on the minute for 10 minutes:

Level 1: 3 Varied Grip Bench at 60% of 1 rep max

Level 2: 3 Varied Grip Bench at 60% of 1 rep max, superset with 3 clapping pushups

WOD:

3 rounds for time of:

10 Push Press

10 Kettlebell Bent Over Rows per Arm

10 Toes to Bar

10 Steps per Arm One Arm Overhead Stationary Lunge With Row Weight

Level 1: Choose weight

Level 2: 115/85 lb Push Press, 1.5/1 pood Kettlebell

Level 3=135/95lb Push Press, 1.5/1 pood Kettlebell

Level 4= 155/105 Push Press, 2/1.5 pood Kettlebell

Saturday, November 24, 2012

8 am: Olympic Weightlifing

9 am: Open Gym (TBA)

10 am: Free Weekend Warriors class with Coach Wilson.  Everyone is welcome!  Come with a buddy and see what CrossFit is all about.

WOD:

"Run Annie Run"

For time:
800m run
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
800m run

Thursday, November 22, 2012

CrossFit SoCal wishes everyone a Happy Thanksgiving!  We are closed today and will have one class tomorrow at 10 am with Coach Wilson.  Enjoy the day with friends and family!

Monday, November 19, 2012

Looking good guys!  This picture is of Dustin, Fletch, Joe and Desi who competed in a CrossFit competition last weekend to celebrate the Marine Corps birthday. They were called the Dukes and Duchess of Helmand and they took 1st place!  Great job guys!  SoCal misses you!  Keep up the good work and see you guys so soon!

If you placed a Pete's Paleo order on Thursday, November 15th you can pick up your meals today, from 4:30 - 7:30 pm.  Next weeks orders/pickups go back to regular dates/times.

Don't forget as you go Thanksgiving shopping this week to pick up something for the Food Drive to donate to the San Diego Food Bank.  Look for the red barrel near the desk to drop off your donations.

Lift:

Level 1: Every Minute on the Minute for 10 minutes: 3 reps dynamic close grip bench press at 60% of your 1 rep max

Level 2:  Every Minute on the Minute for 10 minutes: 3 reps dynamic close grip bench press at 60% of your 1 rep max super set with 3 strict pull-ups

 

WOD:

10 minute time limit:

Diane Ladder: 

3, 6, 9, 12, 15, 18, 2, 24 reps each of:

Deadlift 

Handstand Pushup

Level 1: Pick your Deadlift weight, Modified Handstand Pushups

Level 2: 225/155 lb Deadlift

Level 3 = 275/185 lb Deadlift

 

Saturday, October 27, 2012

Last weekend Coach Emily competed in the LWC Championships.  Here is a recap of how she did.  

Emily Taylor (Team CrossFit SoCal) (58kg Class)

Snatch:   52x, 55, 57

Clean & Jerk:   63, 68x, 68x

Total:   120kg (PR) – 2nd Place

“Emily had a solid run on the snatches (the 1st attempt was called for dropping the barbell too soon), and very close on the 68kg attempts in the C&J.  Emily has only been train specifically for Olympic Lifting for a couple months (she is traditionally a Games‐level CrossFit athlete).  She just missed a shot at qualifying for the American Open – excellent performance for just the 2nd time in a weightlifting meet.”  Way to go EM!  Way to represent SoCal!

Please come WOD in a Halloween costume today!  Halloween is right around the corner, its time to be festive! 

8 am: Olympic Weightlifing

9 am: Open Gym or WOD (TBD)

10 am: FREE Weekend Warriors class with Wilson.  All are welcome!  Bring friends and family for a fun workout!  We will no longer be hosting a free Weekend Warriors class on Sunday's at 10 am.  This class is going to be a members only class with Coach Wilson.

WOD:

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
stationary, alternating lunge step (advanced: OH lunge steps w/ PVC pipe, empty bar or bumper plate)
push-up (advanced: hand release push-up)
mountain climber (2 count)
bent over row (w/ empty bar, bumper plate, or dumbbells)

Friday, October 26, 2012

Tonight is the night!  Please join us at 7 pm for a book signing and Q&A with author Diane Sanfilippo!

We will no longer be hosting a free Weekend Warriors class on Sunday's at 10 am.  This class is going to be a members only class with Coach Wilson.  Now our free Weekend Warriors class will ONLY be on Saturday's at 10 am.  Coaches vary, please see the Weekend Warriors site on Thursday's for WOD and coach updates!

Lift:

12:00 work up to1 rep max clean-grip deadlift

WOD:

For time:

1000 meter run

30 deadlifts

50 bar-facing burpees

Level 1: Choose Deadlift Weight

Level 2 - 225/155 lb deadlift

Level 3 - 275/185 lb deadlift

Level 4 - 315/225 lb deadlift

 

Thursday, October 25, 2012

On Wednesday, October 31st all classes are encouraged to wear Halloween costumes to WOD. Coaches will be taking pictures of their classes. At the end of the day Ahmik and Krista will determine the class with the best costumes! The class that is picked will get to have their choice of baked Paleo goodies by Carrie! Classes get your thinking caps on and show us how creative you can get!

You can pick up your Pete's Paleo orders tonight from 4:30 pm - 8 pm.  This includes your Pete's Paleo Challenge orders.  Another weeks worth of food is coming your way!  Stay strong and keep up the good work!

Lift:

12:00 work up to a 1 rep max bench press

WOD:

On a 15:00 clock:

Buy-in: 50 Wall Balls Shots

Then, as many rounds as possible in the remaining time:

5 Hang Power Cleans

10 Ring Dips

1 Rope Climb

Level 1 - Choose Weight for Power Cleans / modified rope climb

Level 2 - 135/105 lb Power Cleans

Level 3 - 155/105 lb Power Cleans

 

Wednesday, October 24, 2012

CrossFit SoCal has gone international!  Thanks Mark for representing SoCal!  If you have any pictures that you would like to get posted please send them to [email protected]!

Saturday, October 27th please wear a Halloween costume to WOD.  Bring friends and family to Weekend Warriors at 10 am in costume too!

Lift:

15:00 to establish a 1 rep max snatch

WOD:

3 rounds for time:

7 Power Snatch

28 Double Unders

400 Meter run

Level 1 - Choose weight for power snatch / 3x single unders

Level 2 - 115/75 power snatch

Level 3 - 135/95 power snatch

 

Tuesday, October 23, 2012

This Friday at 7 pm Diane Sanfilippo will be at CrossFit SoCal for a book signing and Q&A about her new book, Practical Paleo!

This event will also feature some amazing food by Pete's Paleo! Enjoy dinner at the event at a special promotional price of $5!

Grab a book at the event or bring one you already purchased to have it signed. Books are available for $25 with an advance order, and a limited number of extras will be on-hand for day-of purchase for $30.

Spread the word! This event is open to anyone but you MUST RSVP at EventBrite to receive your ticket to be able to attend.

Lift:

12:00 to establish a 1 rep max push jerk

WOD:

As many rounds as possible in 10:00

2 Muscle Ups

4 Power Clean and Jerk

6 Box Jump Overs

Level 1 - 4 pull ups/4 dips per round / 95/65 lb clean and jerk/ low box jump overs

Level 2 - 2 jumping/band-assisted muscle ups / 135/95 lb clean and jerk / 24"/20" box jump overs

Llevel 3 - 155/105 lb clean and jerk, 30/24" box jump overs

Friday, October 12, 2012

On Friday, October 26th from 7 - 9 pm we are having a Practical Paleo Book Signing with Q & A with author, Diane Sanfilippo!   

Grab a book at the event or bring one you already purchased to have it signed. Books are available for $25 with an advance order, and a limited number of extras will be on-hand for day-of purchase for $30.

Spread the word!  This event is FREE and open to anyone but you MUST RSVP to receive your ticket to be able to attend. 

This event will also feature some amazing food by Pete's Paleo! Enjoy dinner at the event for a special promotional price of $5!

Lift:

Bench Press:

Beginner: 3 sets of 5, 1 set every 3 minutes

Advanced: 5 at 75%, 3 at 85%, 1+ at 95% of 1 rep max, 1 set every 3 minutes

WOD:

5 Rounds for Time:

"Dum Dum"

10 Dumbbell Floor Presses

10 Dumbbell Squat Clean

10 Dumbbell Push Press

- Rest 1 minute between rounds

Level 1: Choose Weight

Level 2: 35/20

Level 3: 50/35