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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Tuesday 02.23.10
Overhead Squat
5-5-5

"Mini Mary" 10min AMRAP:
5 Handstand Push-ups
10 Single Leg Squat
15 Pullups

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Monday 02.22.10
Pausing Front Squat
5-5-5

"Annie" for time:
50-40-30-20-10
Double Unders
Sit-up

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Thursday 02.19.10
Snatch
5-5-5

For time:
21-18-15-12-9-6-3 Ring Push-up
3-6-9-12-15-18-21 Sit-up

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Thursday 02.18.10
Push Press
5-5-5

3 rounds for time:
3 Snatch (95/65#)
15 Overhead Squats

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Wednesday 02.17.10
Skill Work:
Power Snatch

"Christine" 5 rounds for time:
500m Row
12 Bodyweight DL
21 Box Jumps 20"

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Tuesday 02.16.10
Skill Work:
Hang Power Clean

5 rounds for time:
400m Run
500m Row

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Monday 02.15.10
Thruster Ladder:
Complete 1 rep the 1st minute, 2 reps the 2nd minute, and so on...

You are finished when you cannot complete the reps for that corresponding minute.

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another angel

Olivia Grace Stahl

Congratulations to Michael and Heather Stahl! We welcome another future star to our SCCF community, Olivia Grace Stahl born 8lbs 15oz. Rock on!!!

Friday 02.12.10
Skill Work: Squat Clean

For reps and calories:
8 Rounds of Tabata Row
     - rest 90 sec-
1 min of Max Pull-ups
1 min of Max Sit-ups
       -rest 90 sec-
8 Rounds of Tabata Box Jumps
      -rest 90 sec-
1 min of Max Push-ups
1 min of Max Knees to Elbows

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Thursday 02.11.10
Back Squat
5-5-5

3 rounds for time:
21 GHD Sit-ups
21 Box Jumps


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