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Thanks to all who came out to today's workout! Thanks for your patients while working around the Adidas photo shoot! Join us next week for some more fun in the sun!
At CrossFit SoCal we held a Deadlift clinic. The participants practiced form first, then warmed up with a set of 5-5-5-5-5 reps. Some worked up to their max one rep.
Tim D. showing very nice starting form with a straight, tight back, shoulders in front of the bar and the bar touching the shins.
We had gorgeous warm weather for Saturday's WOD!
WOD: 5 Rounds for time of: Run 400 meters, 20 Burpees, 15 Knees-to-elbows
Our next workout will take place at 10am at Mission Bay Park Playground. Please note that we will not hold the 8am WOD at CrossFit SoCal this weekend. The workout at the park will be: Five rounds for time of:
Run 400 meters;
20 Burpees;
15 Knees to Elbows
Our 10am Mission Bay Weekend Warriors knocking out the 100 pull-ups during "Angie"
Team 8am Weekend Warriors doing "Annie R-U-Okay?"
We will be holding the 8am WOD at CrossFit SoCal (directions here). The WOD will be "Annie R-U-Okay?" Teams of 6 people will do 3 rounds (21, 15 and 9 reps) of a circuit of Rowing, Thrusters, Sumo Deadlift High Pull, Burpees, Ball Clean and Box Jumps.
The 10am Mission Bay WOD will be "Angie" 100 Pull-ups, 100 Push-ups, 100 Sit-ups and 100 Squats.
Looking forward to seeing you at one of the WODs!
Marinated Grilled Swordfish with Roasted Asparagus and Zucchini and Fruit Salad
The above pictured is a 3 block meal: Protein-1.5 oz of swordfish; Carbs- 12 asparagus spears, 1/2 cup of zucchini and 1/2 apple, 1/4 cup of strawberries, 1/8 cup blueberries and Fat- 9 almonds slivered
Marinated Grilled Swordfish
3 TBLS of Olive Oil
salt
pepper
2 cloves of minced garlic
2 TBLS of minced fresh ginger
1/4 cup of sliced yellow onion
1/2 lemon, juiced and zested
Combine all of the ingredients into a storage container, zip-lock bag or small bowl. Add the swordfish and coat with mixture. Let the fish marinate for 15 to 30 minutes. Pre-heat a grill pan remove the fish from the marinade. Grill for 3 minutes on each side.
Vegetables
Asparagus
1-2 zucchini
1/2 yellow onion
2-3 cloves of minced garlic
salt
pepper
3 TBLS Olive Oil
2 teaspoons of fresh lemon juice
Turn on oven to 425
Trim the asparagus, cut up zucchini and slice the onion. Mince the cloves of garlic. Put everything into a glass baking dish. Add the oil, salt and pepper to taste. Bake for 15-20 minutes depending on how thick the asparagus stalks are. Stir vegetable mixture a couple of times during baking. Top with lemon juice and serve.
Tim D. and Jason climb high 5 times during today's chipper at 8am. We added a new Saturday 8am class at our new location at CrossFit SoCal. This is a FREE class every Saturday morning and your chance to lift on weightlifting platforms with bumper plates. We also have lots of other great equipment that we normally don't drag down to Mission Bay. Come check it out!
Jaime and Tim C. swing Kettlebells 50 times.
Down at our Missions Bay location, we did the "Broom Stick Mile". This is the gang warming up with back squats.
See you all again next weekend either at 8am or 10am!
We have added an earlybird Weekend Warriors at CrossFit SoCal. The WOD is FREE and will start at 8 AM. The address is 3755 Murphy Canyon Rd., SD 92123. Click here for directions. The workout will be 50 Box Jumps, 5 Rope Climbs, 50 Kettlebell swings, 50 Sit-ups, 50 Thrusters, 800 meter run and 50 Back Extensions. All weights and reps will be scaled to ability.
For those who love to workout outside, our Mission Bay WOD will still happen at 10 AM at the playground. Click here for directions. The WOD will be "The Broomstick Mile"-- With a PVC pipe (or broomstick) complete the following:Back Squat X 25, Front Squat X 25, OHS X 25, Run 400 M, Shoulder Press X 25, Push Press X 25, Push Jerk X 25 Run 400 M, Hang Clean X 50, Run 400 M, Snatch X 50, Run 400 M
To wrap up the end of the year, we played a great game of Hoover Ball where it was civilians vs. military. Too much fun was had to keep score, but I think it was about tied up towards the end. Prior to our game we worked on muscle ups, kipping pullups and warmed up with bottom-to-bottom Tabata squats:
Happy New Year to all! We will see you next week either at CrossFit SoCal at 8am or the park at 10am. Both times are FREE, but the WOD's will be different. More details to follow!
