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)
post rounds to comments
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
post what minute you cleared to comments
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
post what minute you cleared to comments
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#)
post fun to comments
Monday 02.14.11
Skill: Push Jerk
For 10 minutes, on the minute, complete:
10 Box Jumps
AMRAP KB Swings (72/53#)
post fun to comments
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
-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
post times to comments
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.
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
post times to comments
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.
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]
post loads and times to comments
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)
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]
post loads and times to comments
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]
post rounds to comments
- 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]
post rounds to comments
picking stuff up
get a grip
Thursday 03.04.10
Press:
3-3-3
AMRAP 10 minutes:
250m Row
7 Presses (95/65#)
post loads and rounds to comments
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!
post loads to comment
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!
post loads to comment
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
post time comments
SCHEDULE CHANGE
Please note that the 7pm class on Thursday, March 4th will be moved to 5:30pm due to a staff meeting.
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
post time comments
SCHEDULE CHANGE
Please note that the 7pm class on Thursday, March 4th will be moved to 5:30pm due to a staff meeting.
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