Rigo and Nathan prepping for multiple assailants

Friday 02.18.11 
Mobility: Work Glutes, Ham, Calf

AMRAP 15 min:
10 Deadlift (185/135#)
20 Double Unders
1 Shuttle Run (25,50,100m)

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Ted...strollin
Thursday 02.17.11 
3 Rounds for time:
10 Dips
20 Push Press (95/65#)
400m Row

3 Sets of 20 Back Extensions and 20 Abmat Sit ups

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speed strength

Drive yourself under the bar...FAST

Wednesday 02.16.11 
1st  minute 1 Clean & Jerk (135/95#)
2nd minute 2 Clean & Jerk
3rd  minute 3 Clean & Jerk.....

you are finished when you cannot complete the appropriate amount of reps inside of that minute.

3 Sets of Max Chest to Bar Pull-ups 

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seems like forever ago 
Tuesday 02.15.11 
5 Rounds for time:
5 Hang Power Snatch (95/65#)
5 Handstand Push-ups
200m Run

rest 3 min

Max Burpees in 2 minutes 

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we heart you

7am class wishing themselves a happy valentine's day

Monday 02.14.11 
Skill: Push Jerk

For 10 minutes, on the minute, complete:
10 Box Jumps
AMRAP KB Swings (72/53#)

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back in action

by popular demand, this is going to be our home again for daily workout posts, until further notice. All other details about our shenanigans will be on our website

-SCCF Staff

don't rot

Injured Luis V and his exquisite "quadruple" extension

Tuesday 04.27.10 
For time:
10 Squat Clean (135/95#)
50 Sit-up
8 Squat Clean
40 Sit-up
6 Squat Clean
30 Sit-up
4 Squat Clean
20 Sit-up
2 Squat Clean
10 Sit-up

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Training with or through injuries is often something we all encounter and it is important to understand that the training staff at SCCF take a very active recovery approach.

Enter the "don't rot" concept.

Giving your injury the proper attention and rest is paramount but what about the remainder of your badass self?  The last thing any of us wants is for that hard earned (if it hasn't been hard to earn please contact one of our coaches, or send me a private email prior to your next workout) muscle mass to waste away, which is exactly what happens when one gets hurt and decides is time to pay a long overdue visit to the couch, clearing off the ice layers on that tub of ice cream, and catching up on the Tivo.

The alternative, and what is going to keep you healing fast, feeling positive and staying strong, is to get down the box and have one of your coaches scale a workout....we've got a zillion.  If you have come off of a serious injury or surgery, and have been issued a rehabilitation protocol....bring it! We want to be in full compliance with your doc and PT, all the while facilitating your progress and recovery to its fullest potential.
Michael S and Amy P demonstrating speed through the middle and control at the bottom.

Monday 04.26.10
Back Squat
Find your 1RM

4 Rounds for time of:
Row 300m
5 Push Press (155/105#)
10 K2E


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get nasty

Friday 04.23.10
Press
3-3-3

“Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

The Original "Nasty Girls" [wmv][mov]

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Words from the Box:
Don't fret. We have been busy getting people strong in the gym, running trails, planning events, dialing in our upcoming paleo challenge, sharing beef, and getting ready to launch a kick ass website. The plan was to have a new site up and running for the next series of posts, but it is taking a little longer than expected, so we are back on the blog. It may not be daily, but between here and our facebook page, you will all be in the know.

Where are our shirts? Good question! We should have our 1st edition SCCF shirts for sale, starting sometime next week....lean, mean, black, organic cotton, 20 bucks (Nick says they're free if you can climb the rope with one arm and ring the bell)
The Naval Aviation Physical Training Manuals : Gymnastics and Tumbling
- circa 1950 -

Download the Whole Manual (254 MB)

Wednesday 03.10.10
Skill Work:
Get Good at Handstands!

"The Chief"
AMRAP in 3 minutes of:
3 Power cleans (135/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

"The Chief", CrossFit San Diego - video [wmv] [mov]

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Tuesday 03.09.10
Skill Work:
Clean and Jerk

For time:
500m Row
30 Burpees
10 Push Jerks (155/125#)

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picking stuff up

Kevin R. warming up with Stahl's max

Monday 03.08.10
Deadlift
3-3-3

For time:
10-9-8-7-6-5-4-3-2-1
Ring Dips
L-Pullups

Deadlift - video [wmv] [mov]

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Jane H, Amy P, and Heather B finding balance

Friday 03.05.10
Weighted Pull-ups
5-5-5

AMRAP 15 minutes:
6 Burpee Box Jumps
8 GHD Sit-up
12 1-Arm DB Overhead Squats (45/30#)

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get a grip



Thursday 03.04.10
Press:
3-3-3

AMRAP 10 minutes:
250m Row
7 Presses (95/65#)

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depth check

Kathy displaying great depth on the squat!

If you possess the flexibility and mechanics, get below parallel by making sure your hip crease is getting below your knee at the bottom of the squat. If you don't, work on it! Have your workout partner and coach stand to the side of you and observe your range of motion.  Breaking parallel employs maximum recruitment of our friend, the hamstring, and helps keep knees healthy and safe under large loads.

Wednesday 03.03.10
Back Squat:
5-5-5-5-5

3 rounds of:
Max Double Unders - 1min
Max Push-ups - 1min
Rest - 1min

have fun and go all out!

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Tuesday 03.02.10
For time:
20 yard Bear Crawl
20 DB Power Clean and Push Press (45/30#)
20 yard Bear Crawl
15 DB Power Clean and Push Press
20 yard Bear Crawl
5 DB Power Clean and Push Press

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Monday 03.01.10
Thruster
1-1-1-1-1-1-1

3 rounds for time:
21 KB Swings (53/35#)
15 Box Jumps
9 Knees to Elbows
3 Heavy Thrusters (~70% 1RM)

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early sun headed our way

6am crew enjoying some early daylight, while Lisa W. warms her eyes up

Friday 02.25.10
Skill Work:
Muscle-ups

For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135#/95#)
200m Run

*Run 200m between sets of Power Cleans

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SCHEDULE CHANGE
Please note that the 7pm class on Thursday, March 4th will be moved to 5:30pm due to a staff meeting.
Thursday 02.24.10
Skill Work:
Double Unders

For 10 minutes, complete the following on the minute, every minute:
5 Cleans (135#/95#)
5 Thrusters
5 Push Jerks

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Wednesday 02.24.10
Bench Press
5-5-5

For time:
5 Handstand Push-ups
21-15-9
KB Swings (53/35#)
Burpees
5 Handstand Push-ups

Michael S. setting the bar with 2 Pood... Awesome.

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