CrossFit San Elijo's Blog (411)

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 — 3 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

Day of Rest...

Girls, selling rocks--Petra, Jordan Lauri Preston, 2003

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Added by CrossFit San Elijo on November 17, 2009 at 9:30pm — No Comments

O, Fortuna, Doc and Mary

Seeing all of the victorious attempts at Heavy Thrusters during the Speed Strength portion of today's G… Continue

Added by CrossFit San Elijo on November 16, 2009 at 10:34pm — 9 Comments

New Friends Part Ways...

At about 6PM, after the mist of chalk dust settled, we fortunate souls that had the opportunity to be taught by a Professor of Kettlebells said our goodbyes...

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Added by CrossFit San Elijo on November 15, 2009 at 8:00pm — 5 Comments

Agatsu KettleBell Seminar/Certification with Shawn Mozen Day 1

Today was a day devoted to Kettlebells... 7AM experienced a delicious Grinder of a Kb WOD.... con… Continue

Added by CrossFit San Elijo on November 14, 2009 at 8:00pm — 13 Comments

Take your Pick...(unless you're Dawn Patrol)

The week's programming has us exploring the 15-20 minute time domain... Dawn Patrol today had the pleasure of performing "Nicole". "Nicole" AMRAP-20 minutes 400 meter run Max Effort Pullups Each time you break from the bar, record your pullups and run again. 9AM had the opportunity to co… Continue

Added by CrossFit San Elijo on November 13, 2009 at 11:00am — 7 Comments

Thursday, sealed and delivered...

Dynamic Warmup: Joint Mobility Sequence, Spidermans, BearSquat Pushups, Toy Soldiers, Bootstrappers Single Under>>Double Under Progression... Skill/Strength: Focus on ROM and POP (range of motion and points of performance) Your Pick: LongCycle Clean Press Windmill Complex Overhead Squats Push… Continue

Added by CrossFit San Elijo on November 12, 2009 at 10:00am — 4 Comments

AM KB work, PM Head to Head Competition...

EVA T, getting some KB at CrossFit North Santa Cruz

Reminder: We will be having a special 7AM class (available through sign up in Mindbody) this Saturday, and the 9 AM class will be closed due to the Agats… Continue

Added by CrossFit San Elijo on November 11, 2009 at 8:00pm — 6 Comments

Tuesday, November 10th--and a good read...

Dynamic Warmup: Joint Mobility Sequence Crab Walks, JJ's, CC's, Claps, Bootstrappers, Frankensteins... Review: Press/SDHP Strength: 3-3-3-3-3 Press, ascending sets, working up to 3RM... Rest 90 seconds between sets... WOD: Tabata 3 ways Recall… Continue

Added by CrossFit San Elijo on November 10, 2009 at 5:00pm — 7 Comments