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5 Rounds for time
15 DB Trusters 35lbs.
15 Pull-Ups
Run 800 Meters
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Jon Dette (above), former drummer for Testament and Slayer, has been working his butt off here at CrossFit Encinitas for the past couple of weeks. Now we can see how CrossFit effects heavy metal drumming. Check out his site at www.myspace.com/jondette
"Diane"
For time
21-15-9 reps of
225lb Deadlift
Handstand Pushups
scale the load and the handstand push-ups as needed
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Back Squat
3-3-3-3-3-3-3-3
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Check it out! Our friends from CrossFit San Diego received some good press recently. click HERE to watch Interview 1 and HERE for Interview 2.
5 Rounds for time
10 Turkish Get-ups (5 each side)
15 ring push-ups
1 rope climb
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Kettlebell swing 1.5 pood x 5
Burpees x 25
Kettlebell swing x 10
Burpees x 20
Kettlebell swings x 15
Burpees x 15
Kettebell swings x 20
Burpees x 10
Kettlebell swings x 25
Burpees x 5
for time
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Tabata Squats
Rest 3 min.
21-15-9 reps of
Pull-ups
Ring-Dips
"Fight Gone Bad"
For a description of Fight Gone Bad click HERE
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Remember to come out tonight between 5:00 p.m.- 8:00 p.m. for an open house that will feature Robert Budd, RKC Level II trainer, and various CrossFit demos and Kettlebell demos. See you there.
Supports and Holds
Practice supports on the rings, L-holds on the parallets, handstands, and any of their variations for 45 minutes.
Overhead position at the end of the push-press.
Post your max time held in the support, L-hold, and handstand.
"Elizabeth"
21-15-9 reps for time
Clean 135 lbs.
Ring dips
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5 Rounds for time
Push-Jerk x 15 115 lbs
Knees to Elbows x 20
Box Jumps x 25 24 in. box
Double Unders x 30
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Front Squat
5-5-5-5-5
Shoulder Press
5-5-5-5-5
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With 8 tabata intervals perform the following with a 1.5 pood kettlebell
Interval 1: Kettlebell swings
2: right arm C&J
3: left arm C&J
4: right arm snatch
5: left arm snatch
6: right arm clean
7: left arm clean
8: swings
rest 3-5 minutes and repeat.
Finish off with a 1000 meter row or run (fast)!
Check us out next Saturday the 22nd from 5:00 p.m.-8:00 p.m. for an open house with Carolyn Brumfield of Carolyn4Fitness.com Russian Kettlebell instructor, Tim Wheeler of CrossFit Encinitas and guest Robert Budd RKC II. There will be snack and demos along with Roberts Kettlebell juggling. Click HERE for the full size version of the flyer.
4 rounds for time
All these movements can be performed on a glute ham developer or on the floor with or with out an Ab Mat. Find a place to anchor your feet such as a barbell with a lot of weight on it for the glute ham raises and feel free to push yourself up and catch your self with push-ups.
"Tabata This" from last Saturdays WOD. What's that little girl doing?
There will be no WOD this Saturday the 15th but check us out next weekend because it is always FREE!
Is anyone interested in testing there fitness in an event. Check out the Boot Camp Challenge at the Marine Recruit Depot on October 6th. If anyone is interested in getting team of 3-5 together let me know asap.
Kettlebell Farmer Walk 2 poods each hand (32 kg, or 71 lbs.) 100 ft.
20 pull-ups
Farmer Walk 80 ft.
15 pull-ups
Farmer Walk 60 ft.
10 pull-ups
Farmer Walk 40 ft.
5 pull-ups
Farmer Walk 20 ft.
1 pull-up
For time
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Congratulations to Bud H. (65 years of age) for getting is first box jump (multiples) today. Great job Bud.
WOD
"Fran"
21-15-9 reps of
95 lb. thruster
pull-ups
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Click HERE for some more good press for CrossFit.
Front Squat
5-5-5-5-5
Rest 5 minutes
Practice support on the rings for 15 minutes.
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Grace Wheeler working on a muscle up!
"Tabata This"
See description HERE
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Thanks to Nancy from CrossFit Santa Cruz for getting in some WOD's at CrossFit Encinitas while on vacation here in North County San Diego.
5 Rounds for time
15 Push-Press 115 lbs.
25 Box Jumps 24 in. Box.
1 rope climb
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"Helen"
3 Rounds for time
400 M run
1 1/2 pood kettlebell swing x 21 (or 55 lb. dumbell swing)
12 pull-ups
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Overhead Squat
5-5-5-5-5
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There will be no training in the gym today but if you wan to get a WOD in here is a good one that can be done anywere.
"Cindy"
Do as many rounds in 20 minutes as possible of
5 pull-ups
10 push-ups
15 squats
Have a nice Labor Day
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Thanks to Lisa Lugo from CrossFit San Diego for checking us out at CrossFit Encinitas. Great job on those rope climbs.
There will be no training on Labor Day but check out our class schedule as we have added some new classes with more to come.
5 rounds for time
15 D/B thrusters 35 lb.
15 Burpees
15 pull-ups
Check out THIS ARTICLE from Mark Rippetoe, author of Practical Programing and Starting Strength, about the CrossFit Total.
Remember to come down today for our FREE WOD at 9:30 followed by an open house until 2:00 p.m. were you can have your CrossFit questions answered.
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