If I PCS to San Diego i'm coming to party at CFSD. Hell yea... Doing Linda and run today.

-CF Japan-

Just pray you don't PCS to NNMC the gym there is worse than you could imagine, even Walter Reed is better, and that's not saying much

So I'm guessing that's gonna be your new place Eddie. Happy to see you're making progress.

sorry. Not running a 5k Saturday. Doing a half marathon Sunday instead.

Was kind of worrying about the 10k; got it in two parts instead... much better.

5k? I'm not a running fan but after friday's WOD anything is better than the 3 bars!!! I'll take running and the spiteful burpees gladly!

1. Who is all involved in CFSD?
2. Location?
3. Let me hope it's either next to a. Scripps Ranch; or b. Mission Valley, where I work

LET'S GO SAN DIEGO!@#!@#!@#

CFSD will be located in downtown san diego on 14th ave between E & F street, across from the SDPD. VERY conveniently located!! My wife and I are leasing the space but anyone interested is involved......any questions or comments please e-mail me at eddie@crossfitsandiego.com.

Congrats Eddie. Give me a call I've got some guys who are very interested and someone who is willing to do some free advertising for you.
Jeff

Bro, it's about time somebody put one in SD I'm so there. Mission Bay N8TIV.

Awsome...first run at the new house :D Pacific ocean here I come (after 8 hours of sleep)!!!

good seeing you post again matt. g! missed you for a while there. the quote by Antoine de Saint-Exupery that you posted a while back really impacted me, thanks for introducing it to me

todays workout = ride 90kms

Well, later today I fight in my first cage fight. Hopefully, my MA training and Crossfit have me prepared. Wish me luck! Here's the organization's site, if anyone wants to check it out:

www.thefcff.com

And here's where I train:

www.academyofkungfu.org

Ciao!

I'm having trouble containing my excitement for CFSD. Haven't had this feeling since I was about 10 years old waiting for Christmas.

road run as rx'd: 32:43

Hmm, the 5k may have to wait till later. CF Auburn is going skydiving today, weather permitting. Perhaps burpees and medicine ball toss will be sufficient for pre-jump :)

5K with a light pack...19:18.96

Hey CFSD guys, my little bro is finally on his way out to HCS-5. I'll be sending him your way soon.

After Linda, I was hoping to get a 5K today as my legs are the least sore. Guess Santa came early this year! Just kidding :~)

Ran for 25 min at a good pace (have only 25 min this morning). Not exactly sure that was precisely 5K but pretty close.

5k run 28.15

22:10

23:30 today, 3.11 miles on the treadmill.

26:39 5k

C2 Rower 5K

19:49

8 seconds faster than a couple of days ago, and much more painful. I almost met Pukie afterwards.

A cold, windy, rainy NJ morning...23:43

Crossfit Virginia

It was hard to get out of bed this morning after friday's WOD. But I figured a 5k won't kill, let me take some music with me, etc....WRONG! after the first mile I was so focused I had to take the headphones off! Between military candences, and "taking my mind to a happy place" I completed this run and a little extra.

30:00 - 3.1 miles on treadmill

BP
10x45lbs
20x50lbs
10x55lbs
10x40lbs (tried to take a break using 2-20# DB, but barely finished them so went back to BPs)
10x55lbs
40x60lbs (PR)

80 Elevated Sit ups
20 regular sit ups

Abs & back still burning from yesterday.

So today was ME Black Box squat clean day. I thought about skipping it (would have subbed the 5K), as Linda demolished me yesterday, but decided to go through with it.

3-2-2-2-1-1-1-1-1
95-115-120-125-135-145-155-160-165

Started light (normally start at 115). Topped out at 5# lower than my PR. My pulls felt real good... squatting it up was the limiting factor as it always is.

BW=171

21:56 On street - slight uphill during latter half of run.

44 years today and still trying to own time, gravity, and my psyche in my training.

Ran 5k. Time: 38:00. Second WOD ever completed 100% as Rx'd. Not bad considering this is the longest distance I've run in about 15 years.

Hi all,
Happy Birthday Steve G
Workout as follows
Lisa "Linda" 75 kilos DL, 50 kilos BP, and 45 kilos Clean (no interruptions). Duration 38:15. Bdw. 61.3.
Jon "Linda" 125 kilos DL, 75 kilos BP, and 65 kilos Clean (Hang from below the knees). Note: "Linda" after a 200 rep pull-up day makes the BP a challenge.

25:10 outside. Finished off with a cold shower, nothing beats a cold shower after a hot workout.

5k on C2 rower
20:03

Usually do my 5k with the kids in the stroller. Tire blew today, luckily in the first part of the run. So made it back home and started over on the treadmill. 23:17

C2 5k: 21:07.

Damper on 6. 1:15 faster than my first 5k row(22:23) a few days ago. Todays was a few hours after my failed/aborted attempt at Linda this morning.

run 5k=23.09.14
walk 15 minutes
tabata squats=14

After playing around on the C2 website, I learned that my above 21:07 5k is just a few seconds slower than the world record for 5k...

For a 65 year old lightweight female rower. That is humbling. The 60 year old HW female has me beat by 45 seconds

time 24:42

ANDY S,,,,,,,nice work....congratulations!

Team Ruthless Crossfit Va.

5K run=22:00

PR by 20 secs. and 30 secs. faster than the other day.

the perfect w/o to follow the 3 bars.I feel alot better now.

JeffT

Subbed rowing on the C2 instead:

18:00.8 ... so close!! (haven't rowed a 5km that i can remember so this will be a benchmark for next time.)

Then had a go at diane afterwards

Diane
21, 15 and 9 rep rounds of:

100kg deadlift; and
HSPU's

Best is 10:33. Today I managed to finish the 9 rep DL's around 11 mins then narrowly avoided headplanting a HSPU so called it a day.

Cheers, kempie.

It's a lovely 41 degrees here with fabulous rain that feels more like sleet. The 5k trail run was amazing!

26:42 as rx'd

PR by roughly a minute and a half

Cold day in Chicago, new guy writing, slow runner, 50 min. Still soar from yesterday's WOD. Thanks guys

Got shin splints from playing tennis, so decided to low impact it today. 29+ min. on X-Country Ski Machine. Don't know distance, but it hurt more than a 5K.

22:48, 7 seconds faster than 10/19

sorry...no run today...did a jailhouse workout this morning though...get back with me tomorrow :-P

Conratulations Eddie!

24:03 feeling better

21:42, despite some Friday night revelry...

23:44

Did five 100 yard sprints afterwards.

22:14 on school track.

in denver and no distance chart so did 10 min out and back hard

Chipper Saturday @ Brand X

1 hour:
run 800M
30 pullups
3 attempts to cross monkey bars (should be 1 trip)
run 600
bear crawl length building/lunge back
1 arm db squats x10 (l/r 15#)
run 400m
60 db shoulder presses 15#dbs
three pathetic attempts at rope climbs (I forgot how to do it)
run 200m
10 throws for height 12#dball
3 attempts to cross monkey bars (better on second and third attempts with tips from the guys)should be 1 trip

"WILMA"
....well... guess what.... we were so excited to just hear from our daughter & new son in law on their honeymoon & in an evacuation center in CANCUN...that they are ok that I was so pumped that I was able to knock out 53 ... thats 53 pullups >>>so Im calling that WOD 'Wilma"

Chipper Saturday @ Brand-X Martial Arts

Big Dawgs

run 800m
50 pullups
1 pass across monkey bars
run 600m
bear crawl length of building (i'd guess it to be about 40-50m) // lunge back
1 arm db squats x 10 (l/r 25 lbs)
run 400m
30 hand stand push ups or equivalent
3 rope climbs without legs (i used legs)
run 200m
10 throws for height with heavy bag (between 60-75 lbs)
1 pass across monkey bars, then cross over to end of bar and do military monkey bar pass, then 10 military pull-ups

didn't time it, but we started ~10:10, and i looked at the clock during stretching and it said 11:50 so i'd say ~35 minutes

meant to say 10:50, not 11:50 :)

cfwu x3

3.2mi @3800 in 24:26...exact same as last time...craziness. i was wicked sore but felt decent.

23:53

same question from yesterday....

is the "clean" prescribed in yesterday's linda the same thing as a normal clean and jerk? Or, is it with out the press?

34:18

Ran 10
Walked 2
Ran 8
Walked 1
Ran 6
Walked 1
Ran 4
Walked 2:18

Need to try for a longer stride next time.

21:04.37, pr by 4.99 seconds

Caleb,
Unless the exercise says "Clean & Jerk", "Clean and Jerk", "C&J", "CandJ", "CnJ", or any other derivations, there is no jerk or pressing motion, just the clean, which means get to the rack position.
The only argument here now is whether to do a powerclean (no squat), or a regular clean (with squat). It's entirely up to you.

5k run in 25'22"

Skipped todays 5k as had 2 hr BJJ today instead. Same reason for missing Wednesdays 5k.

26:14 not happy!

did not run today due to shin splints....

went in archives and did "Fractured Fran"

5 rounds:
95lb bb thrusters x9
pullups x9

time was 10 minutes. A lot harder than it looked. I think I was running a fever though... good stuff..

as rx'ed: 20:18, 17s slower than Wednesday

Did elizebeth ,with 155 for cleans. got it in under 10:00 minutes, probably around 8:53, but unsure of that so we'll just say 10:00 min. Only factor hindering performance was an inability to hold on to bar, grip gave alot.

Didn't run today. Had a 1 hour tai chi class followed by 1 hour kung fu class.

I did yesterday's workout last night and was still fried this morning. I was completely worthless when sparring.

My traps are killing me!

19:59 Ran new course, need to measure for distance. 10:01 first lap, 9:58 second. Didn't run two days ago due to a tear in my left MCL.

A bit better than Thursday, but I could sure feel my back and legs from Linda.

Time: 21:27

Goal: 18:00 or lower in 6 months

Beth,
Good luck on the 1/2 marathon. I know you've been working toward this. BTW, the wife started back on WW. Down 5lbs. Woohoo!

CFSD,
Holla!

soft sand run on the beach today. 24:54

~ 31:00, with K1 around Greenlake

24:08

Outside in the cold, liquid, sunshine!!

Perfect follow-up WOD to "Linda".

Fairmont Canyon-Alki: Time: 42.83min PR since recording time.

5k run on treadmill - 0% grade - 22:10 using heart rate monitor to keep near threshold

then some core exercises

25:58

1:11 off of last time. I actually got into a good rhythm and breathing pattern.

Rowed 5k. C2 on 3 or 4. Hadn't been on a rower for a while but figured it might get some blood in my back after the TBOD.

20:25 with some gas left in the tank.

San Diego Ladies Workout

5 Rounds for time
400m Run
15 Dumbbell Thrusters (15lb DBs)
10 pull-ups (kipping)

Time 17:52

We also practiced kipping pull-ups using Eva T.'s video as a model. Awesome workout today Leanne and Megan!

Went to jiu-jitsu today. Wasn't gassed at all. I attribute it to all my cross-fit training. will do 5k on the rest day. That is all.

Did Tabata sprints on a dirt road where they'd been burning ditches all day...made for a tough breathing challenge. Tabata hacking followed shortly. Jim, you wouldn't have liked this one.

26:45 for 3.11 miles on a treadmill

21:56

3.5 miles at 33:36

Jogged most of the way and then got a mean cramp in my side, walked that out and jogged the rest of the way. Ran it in.

I dropped minutes off my time.

20:35...3 seconds slower than the other day, but it'll do. Man, my lower back is killing me (but not in a bad way)!

traveling. missed wod.

LB: 29:11

5k on treadmill: 21:50

32:20 as rx'd

6.1K in 30:11 on hilly course pushing 70+# of double jogger.

Wife:
32:55-same course-watching HR for baby's sake.

First day with Crossfit. Worse shape then I thought. 40:22 3.11 miles. It is a start

Killer 5K! All uphill except for the last 1/4 mile! I was glad to make it in under 30 minutes. Nothing to brag about, but I'll take it. I forgot about my love/hate relationship with hills. REALLY looking forward to CrossFit San Diego, but I won't be able to enjoy it until July! Any military discount? Ready to get some Tabata tomorrow. Peace through Strength.

crossfit tikrit:
mfbunch: 22:08, a little slower than last effort but ok considering three bars of death the day prior
joeyd: 25:29, said shins were bothering
saw tabata something else for tomorrow-i'll be glad when the rest day gets here!

Yeah CrossFit San Diego!!!!

Picked up a 'new to me' C2 Model C today - seemed like a great day to try it out for a 5K row.

29:22, dampers on 6.

26:40--still not up to snuff, but better than Wed.--and I was pushing a couple of 25#'ers this time.

Mike,

Thank you very much for clearing that up for me. I've been at this about a month and am trying to get the swing of it. Looks like I went for extra credit with "linda". cheers.

28:35 with ruck and 25lbs sand bag.

Did some tabata work today--(::10 rest bet. sets)
500m row-6
squats-11
pullups-2
ring dips-2
situps-10
Not good, but it is a starting point.

I did "Linda" Friday night, then took a hot/cold contrasting shower, slept 11 hours Fri night, took a rest day Saturday, another hot/cold shower, stretching and 10 hours sleep Sat. night. I did this run Sunday morning. I am feeling pretty good now. Most of my soreness is gone. Will do Sundays WOD this afternoon.

3 miles in 31:30. Was damp, windy and a little cool about 45F.

5000m row: 19:54

20:00 for 5K

Should have started a little faster. Did my math wrong.

5k on T-mill 22:39.

Two minutes and ten seconds faster than my last effort but minus the 20# vest I wore that time.

-D.

*****DAVE K*****

I'm glad your family is safe. That pullup feat is outstanding.

-D.

San Diego Ladies Workout

5 rnds for time
400m run
15 dumbbell thrusters (15lb dbs)
10 pull-ups (jumping)

19:15

thanks for putting it together Krista!!!

21:39'

A PR, and 3 min faster than my sluggish attempt several days ago. Doing it in the morning on an empty stomach is much better than at the end of a long workday!

22:50 on treadmill 1% incline.

What luck, had a race in the morning:
20:18

Lance W, checked out your cage fight results. Good job! Rear naked is a great way to win. :)

23.54

27:40 with my son in the stroller

19:51

23:34

8AM Coed soccer game (no girl subs)...played center mid for 90 hard minutes
11AM Block walked for 2 hours

5 PM 5k (24:48) Time was slower than the last 3, BUT, ran on Town Lake trail, where intervals were marked. I am guessing we haven't really been doing 5k when we thought we were in the past. Kind of disappointing, but just glad to finish after a long day!

25:04 on Oct 24/05.

3k
less than 19 min forgot to look at timer
prob 15 min.

Rowed 5k --> 21:11

5km 21:03

5k 26:30 7mph 3% grade

5K-50 minutes, dropped 3 minutes from last time, shooting for 45 next time

19:39
10 sec PB!
Thanks for the quick repeat and a chance to do this Coach!

21:57

much better with music

32:40 - on the track

31 min at 7500 ft, with 500 ft in elevation change

completed as Rxd
with a horrible time of 28:00