All Blog Posts (443)

Saturday's 7AM Tribute WOD: "LumberJack 20"

Please Read: Fort Hood Fallen.pdf WOD: " LumberJack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (2… Continue

Added by CrossFit San Elijo on December 4, 2009 at 11:00pm — 13 Comments

Friday

Get Some, Tony! Dynamic Warmup, followed by: Skill/Strength Pullup Ladder: 1-2-3-4-5-6-7-8-9-10 Work DeadHang and/or Skill Work on the Kip, Butterfly Kip, or Bar Muscle up. Rest 4 minutes... Team Power/Metcon:

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Added by CrossFit San Elijo on December 4, 2009 at 11:00am — 4 Comments

Thursday

Dynamic Warmup, followed by: Overhead Squats 3-3-3-3-3, Ascending Sets, Rest 2 minutes between sets Followed by... AMRAP: 12 Minutes 100 Meter ~~Run~~ Sprint 9 Ring Dips or 7 EL Pushups

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Added by CrossFit San Elijo on December 3, 2009 at 11:28am — 1 Comment

Tough Wednesday in December...

Dynamic Warmup, followed by: Skill Review: Push Press/Push Jerk Strength/Speed: Push Press: 3-3-3-3-3 (Focus on Fast and Aggressive in the Dip and Drive) Push Jerk: 3-3-3-3-3 (Focus on complete hip extension and full lockout in the catch)

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Added by CrossFit San Elijo on December 2, 2009 at 10:28pm — No Comments

Tuesday Grinder

Some would say the Supper Crowd had it easy over Dawn Patrol and Coffee Klatch, but it was all ground meat by the time the markers hit the whiteboard.... Strength Skill (All Classes) 3-3-2-1-1 Turkish Get Ups... R/L 6AM/9AM For Time: 20-16-12-8-4 (Perform all movements right, then left for each round) Snatches Swings Cleans Push Presses 7PM: Gues… Continue

Added by CrossFit San Elijo on December 1, 2009 at 10:14pm — 4 Comments

Keeping Kids Healthy

Here's a great news clip about the importance of exercise for kids. http://gmy.news.yahoo.com/vid/16554645/ Continue

Added by Lauri on December 1, 2009 at 12:15pm — No Comments

10 Round TKO

Lindsey, digging out of Round 9 Squats Crisp Performances today...what sense of purpose, Team CrossFit San Elijo. Dynamic Warmup, followed by: Strength: 3-3-3-3-3 R/L Weighted Step Ups...Ascending Sets... Use different adjuncts--explore--Go Double Rack Kb's, Suitcase Db's, Barbell...

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Added by CrossFit San Elijo on November 30, 2009 at 9:00pm — 5 Comments

Congratulations! Mark, Jay, Dave!

Another round of Healthy Congratulations to Jay, Partner Dave, and Mark "Studbar" Ritchie on completing the Level 1 Certification at the University of San Diego this past weekend. Way to Go Gents! Pictured: Dave Castro, Director of Training--CrossFit HQ with Jay, Dave, Mark… Continue

Added by CrossFit San Elijo on November 30, 2009 at 11:00am — 4 Comments

21-15-9...

What athleticism today...Truly inspired efforts.

Skill/Gymnastics/Strength: Pick a movement that defines where you're at, and where you'd like to be.

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Added by CrossFit San Elijo on November 28, 2009 at 12:36pm — 4 Comments

Tabata Turkey Day...

Good natured Groans on the cusp of what promises to be EatFest 2009 in many households...! "Tabata Turkey Day" Tabata Bottom to Bottom Squats (ouch) Tabata Pushups (alternate between regular, pledge, and T-stabilization) Tabata AbMat Situps Tabata Tuck Jumps Rest...… Continue

Added by CrossFit San Elijo on November 26, 2009 at 10:44am — 5 Comments

Wednesday

Sheer Will, as displayed by Will himself... Pre L-Tryptophan jitters made for a sizable class tonight at 7PM, and a tight little Circle at 9AM. 9AM: WOD A Strength: 3-3-3-3-3-3 Single Leg Deadlifts... WOD: 7 Rounds: 7 Db Snatches R 7 Db Snatches L 7 Burpees 7PM: WOD B Strength/Skill:… Continue

Added by CrossFit San Elijo on November 25, 2009 at 9:52pm — 1 Comment

Tuesday Wrap

2009 CrossFit Games "World's Fittest Woman" Tanya Wagner during the final Chipper WOD Today was a no joke grind... Strength: Recall "Midline Stability", "Stance and Positioning", "Best Fit..." Ascending Sets...Deadlift 3-3-3-3-3 Start at 60-75%, work up to 85% Rest 90 seconds between sets... WOD: 10… Continue

Added by CrossFit San Elijo on November 24, 2009 at 8:30pm — 1 Comment

Diminishing Returns

Monday, Back to the Grind...leading up to Turkey Day... Dynamic Warmup: Joint Mobility Work, True Bootstrappers, CC's, Claps, JJ's, Perfect Stretch, Soldiers, Squats, Pushups.. Strength/Skill: Partner Pullup Ladder 1>>8 Rest... WOD: AQAHP: 20 Gendermakers Rx: (30#/20#) (Oly Lifters: C&J's 135# Rx, 20 r… Continue

Added by CrossFit San Elijo on November 23, 2009 at 9:38pm — 13 Comments

Sneak Peak, Chip Conrad of BodyTribe Coming to CrossFit San Elijo in March, 2010

Over the past few months, I've had the pleasure in engaging in dialogue with Chip Conrad, owner of BodyTribe, in Sacramento. BodyTribe is on the forefront of the Physical Subculture movement, which has parallels with CrossFit, in that it seeks a paradigm shift in our traditional notions of "who is fit", and "wh… Continue

Added by CrossFit San Elijo on November 22, 2009 at 11:30am — 5 Comments

Team "Murph"

Today we chose to perform "Murph," a CrossFit Hero Workout that honors Navy Lt. Michael P. Murphy, a SEAL who was killed by enemy forces in Afghanistan on June 28, 2005. Rather than try and paraphrase his service and exploits, please see … Continue

Added by CrossFit San Elijo on November 21, 2009 at 11:00am — 7 Comments

Morning becomes Frenetic...

Friday Morning was abuzz with activity, starting with Dawn Patrol, Michelle getting her sprints on during the Metcon Portion of the WOD...

The Dawn Patrol Trio hard at work on the K2E's, unaware that 9AM had their names already...

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Added by CrossFit San Elijo on November 20, 2009 at 12:34pm — 2 Comments

Just when you thought Double Unders were within reach...

A CrossFit Buddy sent this to me...The Skills get better as it goes along...

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Added by CrossFit San Elijo on November 18, 2009 at 10:27pm — 6 Comments

"CupCake"

Our own dear Mark "StudBar" Ritchie texted me today, asking me to dedicate today's WOD to Christi, on her birthday--who works out alongside us from time to time...so, Mark--this WOD will forever be known as "CupCake," as you fondly refer to Christi. As with any "named" WOD, you'd better believe it's g… Continue

Added by CrossFit San Elijo on November 18, 2009 at 9:30pm — 6 Comments