San Diego CrossFit Weekend Warriors

Zone Meal of the Week

Grilled Chicken with Spinach and Pine Nut Pesto*
I'm always looking for new chicken meal ideas and I made this healthy, quick and very Zone-friendly chicken dish on a Sunday in about a half hour.  It was light, fresh and very tasty.  The link will take you to the recipe at www.foodtv.com.  Tips: Make sure you choose the freshest ingredients!!  It makes a huge difference in the way a meal tastes.  For instance, always squeeze a fresh lemon.  Never use that lemon juice in a bottle.  Splurge a little and buy real Parmigiano-Reggiano cheese, and if you have time, toast your pine nuts for a few minutes in a skillet.  Finally, choose baby spinach.  The older, larger leaves are bitter.  You will be surprised at how doing these little things will change a meal's flavor and enjoyment!

Tis the season for a ghoulish chipper

Great job everyone on Saturday's chipper.  It was a bear!  8 different exercises, 21 reps each and two total miles of running.  We had a lot of great times, but most came in around 20 to 30 minutes!!  Here are some of the highlights:

Box or bench jumping

Knees to elbows...21 times...ouch!

Perfect push-ups

Another 400 meter run!

Outstanding work, everyone!!!

Mission Bay Pre-Halloween Workout 28 Oct @10am

Join us this Saturday at 10am for a Spooky WOD!  The timed workout will be:
21 box jumps;400m run;21 knees to elbows or windshield wipers;400m run;21 pushups;400m run;21 pullups;400m run;21 push press;400m run;21 dumbbell swings;400m run;21 thrusters;400m run;21 ring dips;400m run....optional Halloween costume!  

Parkour Warriors

This past Saturday we tried a little something different and Weekend Warriors.  We combined Burpees with an optional obstacle Parkour basics course.  Ahmik and I thought we would have a couple people try out the Parkour part, but much to our surprise EVERYONE tried at least some Parkour Basics!!! The WOD was as follows:
21 Side to Side Burpees
One Parkour Burpee onto the picnic bench, one Burpee, jump over the trash can into a front roll
21 Double Bronco Burpees
2 Vaults
21 Burpee Dumbbell Hang Squat Clean Thrusters
Hang and slide under the dip bar station
21 Burpee pull-ups
One time across the monkey bars
50 Yards of Beck's Burpees
Here are some more of the awesome photos that were captured.  Click here for the photo album.

Clayton goes for a Parkour Burpee (one Burpee on the ground, jump on the table, one Burpee on the table)

Clay jumps over the trash can into a forward roll....

Cheryl slides under the dip station right on the heels of the lead guys doing Burpee pull-ups.

The ladies dig into the Burpee Dumbbell Hang Squat Clean Thruster station

Andrew in the home stretch with those 50 yards of Beck's Burpees.

Great job, everyone....See you next weekend!

Mission Bay Workout 21 Oct at 10am

Join us this Saturday at 10am for a different and challenging workout.  This time we will be incorporating optional, basic Parkour skills into the WOD.  For more information on Parkour visit www.americanparkour.com

Tabata in the Rain

About 25 Weekend Warriors braved the wet conditions for a WOD CrossFit style.  Due to the rain, we changed the workout as follows: 8 intervals of Tabata squats, then 8 intervals of bottom-to-bottom Tabata squats, and a 400 meter run.  We will be doing the WOD that was scheduled for today, next weekend. 

Mission Bay Workout 14 Oct at 10am

Our next workout will be a fusion of Burpee variations and Parkour basic techniques.  Come out for this very different Weekend Warriors WOD. 

Playing in the sand box

Standing long jumps in the sand.
This weekend's workout was 2 rounds for time of: 100ft standing long jumps in the sand, 100ft of walking lunge steps, 21 dumbbell or kettlebell swings, 21 pull-ups, 21 Burpees, 21 ring or bar dips.

Follow the leader...

The women getting those dumbbell and kettlebells swings done!

Eric goes for full extension.

Mission Bay Workout 7 Oct at 10am

We are having some beautiful fall weather here in San Diego.  So, come out and enjoy it by working out at Mission Bay Park this Saturday at 10am. 

Fighting the Good Fight

A HUGE Thank you to all who came out on Saturday to help raise money for a good cause.  We raised over $2,000 for Athletes for a Cure Prostate Cancer Foundation.  The following are the day's scores:

Men's Full Weight: (20lb ball, 75lb weight)
Nik H. 282
Lou D. 264
George E. 267
Clay C. 278
Terrance 346
Doug R. 271
Tim D. 199
Tim C. 227
Terry G. 200
Clayton 277
Rex S. 322
Doug D. 311
Allen 186
Christopher C. 227
Andrew G. 282
Uman B. 252

Women's Full Weight (14lb ball, 55lb weight)
Cheryl C. 276
Karen C. 234
Marla G. 209
Lisa 186
Stacy 186

Women's First Time (8lb ball, 45lb weights)
Gracie 235
Lauren 183
Christine 202

All right, so we don't exactly have a wall ball target....Marla counts Gracie's tree ball shots.

Karen box jumps, while her son Kyle counts!  Karen is also training for a 150 mile bike ride for MS.

Congratulations to Doug Ralston for raising over $1000 for a Cure!

Lisa's perfect push press!

Great job, Christine!

Doug is DONE!!!!

Cheryl had the best women's score of 276!  To view more pictures from the day, please see the photo album.