TIM'S GYM

WOD

"Diane"

21-15-9

225lb. deadlift

Handstand Push-ups

Scale deadlift as needed.  If you cannot do handstand push-ups try two handed (1 in each hand) kettlebell or dumbell presses with a heavy weight.

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WOD

Run or Row 5K

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WOD

Snatch

1X3 (1 rep performed for 3 sets)

Clean & Jerk 1x3

Front Squat

2x5 (2 reps, 5 sets)

There will be no training sessions this Tuesday or Thursday, that includes kids classes.  The new schedule will be posted and start next week.

Check out these lifts by Casey Burgener

WOD

Max Handstand pushups
practice walking on hands and play with slosh pipe
rest 3 minutes
row 2k

ATTN: Saturday Class

This Saturdays FREE workout will be held at the CrossFit Encinitas studio NOT San Dieguito Academy field.  Again, regular time, regular place.  We will also have the new Olympic Weightlifting time from 10:30-11:30 a.m. if you want to stay and try it for FREE this week.  Check out our new class schedule for February.  It is not totally clear as I am trying to get a calender that fits on the screen up but you can figure it out.  See you tomorrow.

Check out this video from CrossFit NH of there CrossFit Kids program

WOD

Snatch and Clean & Jerk

Work your way up to a heavy single

If you are having trouble with the olympic lifts or want to learn them from a U.S.A. Weightlifting Club Coach check out our Olympic Weightlifting seminar with Sage Burgener on Feb. 16th.  Call or email to reserve your spot.

Computer Troubles

Sorry about the delayed posts folks.  I am in the middle of moving and my computer decided to crash in the process.  If there isn't a WOD posted check the WOD section at the bottom of this site and try one of those.  Weather permitting we will be having this Saturday's FREE workout at San Dieguito Academy so plan on that.  We are also going to have a great new schedule starting as soon as I can get it up so keep checking for that.

WOD

5 rounds for time of:

10 hang clean
10 thruster
10 hang snatch
10 burpee broad jump
10 pullups
25 double unders

Great News!

Great news folks.

Starting February 1st Carolyn Brumfield, Russian Kettlebell Challenge certified trainer level 2, and CrossFit Encinitas are officially joining forces to offer you the best of training from Kettlebells and CrossFit for one flat rate per month.  From now on for $99 per month you can attend unlimited Kettlebell classes and unlimited CrossFit sessions.  Please contact us with any questions and click THIS LINK to learn more about Carolyn and her class schedule.  We are also restructuring our program so that you are no longer required to pay a sign up fee with the 1 on 1 training sessions, though it is recommended.  You can't beat this deal so jump on it now while the price is this low!

WOD

5 rounds for time of:

DB Thruster x 20

KB Swing x 20

Rope Climb x 20ft

REMEMBER, TODAY'S FREE WORKOUT WILL BE AT 10:30 INSTEAD OF THE USUAL 9:30.

Also, don't forget to check out the olympic weightlifting and kettlebell seminars coming up and reserve your spot.

WOD

Medicine ball backward heave
(Stand facing away from a wall and throw the medicine ball behind you overhead as hard as you possibly can) Perform 3-5 sets of 3-5 reps, throw it hard!

4 rounds for time:

One arm KB OH Press x 10 (left arm)
OH Walking lunge with same KB x 20 steps (left arm)
One arm KB OH Press x 10 (right arm)
OH Walking lunge with same KB x 20 steps (right arm)
Double Unders x 25
KB Swing x 20
Squat thrust x 10

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Hey everyone.  Let me know what you think about this logo in the comments for today, and don't forget tommorows FREE workout will be at 10:30 a.m.  Thanks!

WOD

Front Squat
5-5-5-5-5   (Cleaned from the floor if possible)

3 rounds for time of:
33 Back Extensions
33 GHD Sit-ups
33 Ball Slams
33 Wall Balls
333m Row

CrossFit Encinitas Kids/Teen Class

This Saturdays FREE workout will be held at 10:30.  Please make a note of it and share the information with anyone who you know might be coming.  Also check out our new Upcoming Events section on the upper right hand side of our site.  We have some great seminars coming up with Carolyn Brumfield (Kettlebells) and Sage Burgener (Olympic Weightlifting).

WOD

Max Rep Pullups (Dead hang)

rest 2 minutes

Max Rep Pullups

5 rounds for time

10 KB Snatches/arm

20 Box Jumps

10 Sledgehammer swings/arm

10 2pushup Burpee (Do 2 pushups before each jump)

Row 200m

WOD

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

For time

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Andie L. and Mason L. have been making great progress in our Kids/Teen Program.  There hard work and dedication has been paying off.  If you know any kids/teens between the ages of 10-16 would would like to try out our program swing them by Monday-Friday at 4:00 p.m. for a trial session.

WOD

CrossFit Total

1 rep max in the

Soulder Press

Deadlift

Back Squat

As always work your way up with proper warm-up sets.  Check out THIS ARTICLE by Mark Rippetoe on the CrossFit Total.

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Friday and Saturday Classes Cancled

Remember, tonight's evening and tomorrow morning's classes are canceled.  Today at 1:00 p.m. will still take place.

WOD

3 rounds for time:
135lb deadlift x50
135lb thruster x 15
Pullup x 15
135lb thruster x 15

WOD

Hang Clean+Clean+FS+Push Jerk+Split Jerk
3 to 5 sets at a moderate weight

3 rounds for time:
95lb hang squat clean x 20
wall ball x 20
russian lunge x 20
muscle up x 5
ring dip x 10
double under x 25

Remember there will be no classes held this Friday evening or Saturday morning.  See you next week!

WOD

Deadlift
3-3-3-3-1

For time:
50 KB swings
50 Pushups
50 KB swings
50 Pullups
50 KB swings
50 Squats
50 KB swings
500m Row

For the KB Swings you may want to alternate arms which is OK-but keep it even on both sides and keep it heavy!

Mason L. demonstrating the proper overhead postion of the should press.

WOD

Overhead Squat

3-3-3-3-3

Rest 5 min.

Practice rope climbs and/or muscle-ups for 30 min.  A great way to substitute rope climbs is to hang a towel from a pull-up bar and wrap athletic around it to make it rope-like.  Then perform pull-ups with one hand above the other alternating hands.  Sub muscle-ups with ring pull-ups and ring dips and practice the transition with a low set of rings.

Brian's first Kettlebell swings.  Looking good!

Check out Andie L. and Mason L.'s new PR's in the Clean and Jerk.  Great job guys!

Andie C&J

Mason C&J

Friday evenings Kids and Adults class along with this Saturdays FREE workout is canceled.  If you can make the drive check out CrossFit San Diego's FREE Saturday class at the same time.  Their facility is huge and it is a really good time.  See you next week.

WOD

Power Snatch
2-2-1-1-1 (get a decent warm up first with light cleans/snatches)

Push Press

1-1-1-1-1 (again, thorough warm up as usual)

Max rounds in 25 minutes of:
15 burpees
15 pullups
25 squats
15 KB swings (heavy)
15 sledgehammer swings/side

WOD

For time

Run or Row 5k

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Can you guess what this says. 

Come join us for our FREE workout tomorrow at 9:30 a.m.

WOD

Deadlift
3-3-3-3-3

2 rounds for time- 1 minute rest between rounds
20 wall ball
20 pullups
20 slam ball
500m row

Handstand Practice

WOD

Clean+3 FS+ Jerk
1-1-1-1-1
Use about 60-70% of your one rep max

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders