CrossFit East County WOD

Workout for Tuesday 12/01/09

Level I

15, 12, 9, 6

Calorie Row

Box Jump 24"/20"

Burpee

Ball Slam 20#/12#

4 Rounds

25 Overhead Squats 45#/33#

25 Front Squats

25 Back Squats

Post times to comments.

Level II

Snatch Balance 4 X 2

Snatch 4 X 2 @ 80% 1RM

Then...

5 Rounds of "Nate"

2 Muscle-Ups

4 HSPU

8 KB Swings 70#/53#

Post loads and times to comments.

Check out last month's PR Board, November was another stellar month at CFEC.  Keep up the hard work and let's see what December brings.

CAULIFLOWER RICE

1 Large Head Cauliflower

2 tbsp Olive Oil (can use butter if preferred)

3-4 tbsp Fresh Parsley

Salt & Pepper to taste

Wash cauliflower thoroughly and pat dry.  Cut cauliflower in small pieces.  Process in food processor until it is the size of rice granules.  Steam in a microwave safe container for 5 minutes.  Heat olive oil in a skillet on medium heat, add cauliflower, parsley, salt and pepper, tossing mixture to combine until heated through.  Serve as you would rice.

Chef's note:  Do not add any water, there is enough in the cauliflower.  Also, do not use in dishes where the purpose of the rice is to absorb liquid.  This is such an easy way to get vegetables into your diet and omit a grain.  It tastes better than rice and can be served with almost anything.  I have served it with chicken and fish and my family loved it.  The bottom picture is of the rice with "Tomatillo Chicken Stew" served over it, YUM.  That is next week's recipe...

Workout for Monday 11/30/2009

42 Straight Setted Double Unders

21 Thrusters  95#/63#

21 Pull Ups

30 Straight Setted Double Unders

15 Thrusters

15 Pull Ups

18 Straight Setted Double Unders

9 Thrusters

9 Pull Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level. This is the CrossFit benchmark workout "Fran" with a slight twist. You must get all double unders in one full set. If you miss at any number other than the prescribed rep number, you must start all over again.  The challenge is going to come as the workout progresses, as fatigue in the forearms will make it tougher to get all the double unders in a straight set.

Musings

By Paul Flores

With all of the latest "drama" in the CrossFit world still fresh in my mind, there have been questions again at what are those newer CrossFit gyms selling as "CrossFit."  Sure, it doesn't take any talent to go to someone else's web site and copy their programming and call it yours.  Sure, it may not take a whole lot of talent teaching those unsuspecting clients that you certainly know how to get them to that "elite fitness" level.  Or make them feel as though you know how to work around their aches and pains. It may also make those unsuspecting clients feel that those CrossFit Level 1 Certificates are all you really need to have to make your box "legit."  I  have one question that I am proud to answer when asked.  Can your training staff get a job at any other establishment other than a CrossFit or "Globo" gym?  I mean a College or University?   Any performance training facility like Fitness Quest 10, Athlete's Performance or Velocity? 

We have a staff at CFEC that certainly could work at any of those facilities.  They have the credentials and the experience.  We are just lucky they work here with us.  They love CrossFit and want to share that passion with their athletes and clients.  They hold a higher standard for what they believe CrossFit is.  CFEC has a higher standard for practicing CrossFit.  This will never change.

New faces and old friends, thank you to everyone that came to Sunday's free class.

Workout for Sunday 11/29/09

Level I

400m Run

18-12-6

DB Thrusters 35#/25#

Weighted Walking Lunge Steps

400m Run

18-12-6

KB Swings 53#/35#

Box Jumps 24"/20"

400m Run

18-12-6

Pull-Ups

Burpees

Post times to comments.

Level II

Back Squat 5X3

Then...

5 Rounds

5 HSPU

10 L Pull-Ups

15 Squat Jumps 45#/33#

Post loads and times to comments.

10 AM FREE CLASS

AMRAP in 20 minutes of:

200m Sprint

10 Thrusters 35#/25#

10 Renegade Rows 35#/25#

20 Wall Jumps

Post completed rounds to comments.

Workout for Saturday 11/28/09

Level 1

400m Run

25 Left Arm Clean & Jerk 35#/25#

25 Right Arm Clean & Jerk

25 Ring Dips

Run 400 meters

20 Left Arm Clean & Jerk 35#/25#

20 Right Arm Clean & Jerk

20 Ring Dips

Run 400 meters

15 Left Arm Clean & Jerk 35#/25#

15 Right Arm Clean & Jerk

15 Ring Dips

Run 400 meters

Post times to comments.

Level II

Clean and Jerk 60% X 2, 70% X 2, 75% X 2. 80% X 1,85% X 1

Then..

10, 8, 6, 4, 2

KB Swings  2 pood, 1.5 pood

Pull Ups

20 Step  Plate Farmer Walk 45#/25#

Post load and time.

Daxton Newman, preseason...

Workout for Friday 11/27/2009

In Honor of Kevin Reilly's 30th birthday and Capitan Ed Aceves' 1 year anniversary, we have 2 options for you to choose. Kevin, your choice is made for you.

Level 1

100 Squats

90 Ab Mat Sit Ups

80 Push Ups

70 Pull Ups

60 KB SDLHP  53#/35#

50 Burpees

40 KB Swings 53#/35#

30 Knees to Elbows

20 Box jumps  24"/20"

10 Walking Lunges

Post time.

Compare to 11/29/2008

Level II

30 muscle Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  This is a classic CrossFit chipper. Work your way through the workload and rest as little as possible.  Use your experience from doing unbroken sets to get as much work done as possible in the shortest time. This should also get rid of some of those excess calories you ate yesterday.

Happy Thanksgiving!

We are closed Thanksgiving Thursday. We are back to our regular schedule on Friday.

We are meeting at 6:30 a.m. at the gym to carpool down to the race site at Petco Park. Check yesterday's post to get directions. If you are having trouble finding us when you get there call lisab 933-1625.

What I'm Thankful For

By Paul Flores

"If you don't have your health.."  I've heard that said quite often in most casual conversations I have had or overheard.  As light-hearted as it is intended in those conversations, it can't be taken lightly by those in my industry.  I promote good health for a living, so those who share their own health as seriously as I do, know this is a serious subject. Maintaining good health is a challenge we all are faced with and most , if not all, are doing a great job doing that.  For this, I am very thankful.

My day usually starts out with very little fanfare or excitement.  I wake up around 3:45 a.m. and get out the door by 5:00 a.m.  It isn't until I unlock the doors, turn on the lights that I realize what exactly is about to happen. I am about to make a little magic happen, by way of a CrossFit East County workout. Now, the workout itself isn't much but words and numbers written on a white board until you, my friends, workout partners, trainers, athletes, clients, competitors, fill in the blank, show up to partake in this magic. For this, I am very thankful.

We are very close to a deal that will see our facility move to a larger, better suited for our needs, building that I hope will see our program really take off. It is not too far from our current location, so no one should be inconvenienced by the move. In fact, the new location will provide more parking space and overall more room. It is going to be exciting to see CFEC reaching another milestone in it's long history serving the community it has grown to be a part of. For this, I am very thankful.

To my coaches and support staff, I cannot say enough about how happy a family we have become this past year. The one thing that I am very proud of and constantly receive praise from our clientele, is how professional, knowledgeable and compassionate you are towards those who walk in our doors and want to be part of the magic that happens at CFEC.  There are certainly big challenges that await us in the future, but I know with you guys, you will always have my best interest at heart. For this, I am very thankful.

Have a Happy Thanksgiving everyone.  Congratulations to Nick Ordway on his completion of CFEC's Beginner's Course.  Nick came to the Monday night class and rocked that workout with an RX after his name.  Awesome job Nick, keep up the good work!

Workout for Wednesday 11/25/09

3 Rounds

15 Hang Cleans  95#/63#

15 Sit up to Ball Slam  20#/12#

15 KB Swings  53#/35#

2 Sandbag Gasser  35#/25#

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Bars, Balls, Kettlebells and Sandbags...what better way to mix things up.  Hang cleans start from off the floor and caught in a full squat.  You must stand up before lowering the bar to start your next rep.  The sit up to ball slam is much like the plate sit up to squat, except you slam the ball down as you squat.  The sandbag gasser is well...you know. 3..2..1..GO!

Introducing CFEC's newest family member, Duke.  For the next few months, be a little careful where you step. He's not very tall. Stop by and say "HI" to him.
THANKSGIVING DAY RACE INFO:I picked up everyone's race packets including shirts and numbers.  We have a total of 39 team members comprised of CFEC members and their families.  Please come to the gym today (Wednesday) to pick up your packet.  I will be there from 5:30am until 11:30am.  The race packets will be there all day.  For those of you that can't make it to the gym, I will bring those packets to Petco with me on race day.  I will be at Petco Park at 7am to meet Richard Anderson who has once again generously offered to open up the main gate for CFEC.  If anyone wants to carpool and caravan down to Petco Park, please meet Paul at the gym at 6:45am.  We will be meeting inside the main gate entrance before the race.  Please be there no later than 7:45am, earlier is always better, as parking may be an issue.  The race starts at 8:15am and we want to be sure we all start together and finish together.  We will then head back inside the park to visit, nibble, drink and check out the ball field before heading off to our separate family functions.  ALSO, THIS IS A FUND RAISER FOR THE SAN DIEGO FOOD BANK, PLEASE REMEMBER TO BRING YOUR NONPERISHABLE CANNED GOODS WITH YOU ON RACE DAY.If you have any questions, please post them to comments or e-mail me - lisa@crossfiteastcounty.com

RACE LOCATION: PETCO PARK EAST, 13th & Imperial, Downtown San Diego
DIRECTIONS: Downtown San Diego to either  6th or 14th Avenue, Turn South onto  6th or 14th, to Imperial Ave, Turn Right onto Imperial. Follow the Event Parking Signs into the various ACE Parking lots on Imperial 
(NOTE: access south on 6th to Tony Gwynn Drive will be closed at 6:45am)

PARKING ON THURSDAY, NOVEMBER 26  for Run for the Hungry Participants: 
NOTE  the parking lots near the Event start that will have FREE PARKING ;
please note FREE Parking is LIMITED, ARRIVE EARLY.
Also there are several paid parking lots around the event site.

D1 & D2, Ace lot # 1042  ACE Parking  (South side of Imperial near Park)

Ace lot # 1128  ACE Parking  (South side of Imperial @ 13th)

PLEASE note ONLY these 2 lots are Complimentary Parking;
all other downtown parking lots are PAID parking.
Arrive early, CARPOOL when ever possible.

The San Diego Police will close the streets along the course  around  6:45 am.
Event Registration closes at  7:00 for 10K, 7:45am  for 5K .

Please note there are over 4000 participants all heading to the same place,
allow for additional time for driving and parking.

Workout for Tuesday 11/24/2009

In Honor of Trainer Jason Nanetti's 38th Birthday. Happy Birthday Jason, and Eddie too.

38 Unbroken Deadlifts  135#/95#

38 Unbroken Pull Ups

38 Unbroken Burpees

38 Unbroken 4 Count Flutter Kicks

38 Unbroken Thrusters 45#/33#

Post time.

Coaching Tips:  Scale load and movement to match your current fitness level.  For this workout unbroken means: You cannot let the bar rest on the floor doing Deadlifts. You cannot get off the bar doing pull ups. You cannot stop at any time doing the burpees. You cannot stop kicking your feet 6" off the ground doing the flutter kicks. You must keep moving doing the thrusters. YOU WILL GET 2 WILD CARDS FOR RESTS THAT YOU CAN USE ANY TIME AND ANY WHERE YOU'D LIKE.  So, if you can only do 25 pull ups unbroken, you can use your Wild Card during your pull up portion of the workout to get a rest off the bar before you finish the remaining pull ups unbroken.

Level II

Back Squat - Heavy Single

Bent Over Row  5 X 3

GHD Raises 3 X 8

Post loads.

THANKSGIVING DAY RACE INFO: I picked up everyone's race packets including shirts and numbers.  We have a total of 39 team members comprised of CFEC members and their families.  Please come to the gym tomorrow to pick up your packet.  I will be there from 5:30am until 11:30am.  The race packets will be there all day.  If you can't make it to the gym, I will bring the rest down to Petco with me on race day.  I will be at Petco Park at 6:45am to meet Richard Anderson who has once again generously offered to open up the main gate for CFEC.  If anyone wants to carpool and caravan down to Petco Park, please meet Paul at the gym at 6:30am.  We will be meeting inside the main gate entrance before the race.  Please be there no later than 7:30am.  The race starts at 8:15am and we want to be sure we all start together and finish together.  We will then head back inside the park to visit before we head off to our separate family functions.  ALSO, THIS IS A FUND RAISER FOR THE SAN DIEGO FOOD BANK, PLEASE REMEMBER TO BRING YOUR NONPERISHABLE CANNED GOODS WITH YOU ON RACE DAY. If you have any questions, please post them to comments or e-mail me - lisa@crossfiteastcounty.com

LEMON TARTS

Pastry Crust

1 1/2 cup Almond Meal

4 1/2 tbsp Lemon Juice

6 Dates

Preheat oven to 375 degrees.

Place all ingredients in a food processor and mix until well combined.  Line muffin pan with pastry cups and place pastry mixture firmly on the bottom and sides.  Bake in oven for 10-12 minutes, or until pastry has browned.  Let cool.

Filling

9 tbsp Lemon Juice

Zest of 1 Lemon

1 1/2 tbsp Honey (or more to taste)

3 Eggs

Place lemon juice, lemon zest and honey into a pan, simmer on low heat for 2 minutes.  In a separate bowl, beat eggs well.  Very slowly add the beaten eggs to the simmering filling, stirring vigorously to form a nice smooth texture.  Leave to cool slightly.

When pastry has cooled and the filling has reduce to a warm temperature, spoon the filling into the pastry cups.  Place in the fridge until cooled and set.  Makes 6-8 depending on size.

Chef's note:  I have been wanting to make these for a long time.  I don't know why I didn't make them sooner since they were so easy to make.  They were definitely worth the wait so I ate two of them last night.  I think the pastry turned out a little brown since I used regular almond meal.  Next time I will use the blanched almond flour, I think they will turn out prettier.

Workout for Monday 11/23/2009

30,20,10 Reps of:

Toes to Bar

Hang Snatch  75#/45#

Ball Slams  16# /12#

Ring Push Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  This workout is a combination of a group of compound exercises which are going to require a great deal of co-ordination to complete.  Keep your focus while doing them so you do not start to compromise your form and run the risk of injury. All of these movements have a scalable alternative, so ask your coach for those options.

Reminder: Schedule of classes will not change this week, other than Thanksgiving Day. We will be closed Thursday. We will be taking part in the Run For The Hungry on Thursday morning, which will start at Petco park. It will start early enough to allow for plenty time to make to family gatherings later in the day. We will be posting meeting places and time in the next few days.

If you missed Teshina and Lisa this past weekend it was because they were lucky enough to attend one of the last Barbell Certs with Coach Rip in Huntington Beach.

Workout for Sunday 11/22/2009

9:00am Class

3 Rounds

200m Run

10 Burpees

20 KB Swings 53#/35#

Then..

3 Rounds

250m Row

15 Weighted Sit Up to Squat  25#/15#

15 Wall Ball 20#/16#

Post times.

10:00am Free Class

400m Run

25 Sit Ups

30 DB Thrusters

500m Row

25 Box Jumps

30 KB Swings

400m Run

25 Jumping Pull Ups

30 Push Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level. Test your fitness at CFEC's "Free Class." This is your opportunity to try CrossFit out and see what you are truly capable of. All exercises are scalable and you can work at your own pace. Bring your family and friends with you to try the best fitness program available.