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 – [email protected]

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.

By |2009-11-24T21:05:16+00:00November 24th, 2009|Daily Workout|


  1. Tony Patterson November 25, 2009 at 6:33 am - Reply

    Hey gang, I miss all of you guys!
    Things have gone well for me back east so far, and I am with my family in Louisville, KY. I will learn more this afternoon.
    Traci, let your sister know that “CrossFit Derby City” opened six months ago and it is the closest experience to “our” own CFEC as I’ve ever found on a road trip! I worked out with those guys this AM:
    3×3 Push Press @ 80%
    Buy In = 30 Knees to Elbows (to be done before WOD)
    3 rounds
    5 press @ 135/85
    25 wall balls
    Cash Out = 30 Burpees (to be done after WOD)
    Felt ALMOST like Paul kicked my ass!
    They invited me to their members only “Earn your turkey, burn your turkey” WOD tomorrow. Film at 11:00!
    Home Friday!

  2. paul November 25, 2009 at 8:16 am - Reply

    Thanks for checking in Tony. I hope everything goes well for you this afternoon. Happy Thanksgiving.

  3. paul November 25, 2009 at 8:19 am - Reply

    Charlotte 25;49
    Jon R. 22:21 Rx
    Julia 20:51 Rx
    Lisa 16:44 Rx
    Jeff A. 19:30 Rx
    Newman 16:27 Rx
    Paul 18:09 Rx
    Deborah 22:30 Mod.
    Don 21:35 Rx
    Liza 29:44

  4. Newman November 25, 2009 at 8:43 am - Reply

    TP, good to hear from you buddy. Our holidays around here are going to be duller and with less intelligent wit without you here. Oh, an less homophobic as well sweet cheeks. We’ll have to watch that Adam Lambert AMA video together when you get back on the west coast. I hear it was steamy.
    Can’t wait to hear about your Earn your Turkey Burn your Tureky experience.
    Happpy Turkey Day.

  5. Julia Cruz November 25, 2009 at 1:16 pm - Reply

    Happy Thanksgiving Tony. We miss you!

  6. Teshina DeBoer November 25, 2009 at 7:11 pm - Reply

    Rose 27:03Rx
    James 17:30Rx
    Pam 25:32
    Francisco 27:37
    Dusty 23:37Rx
    Chad 25:50Rx
    Rebecca 18:06Rx
    David 25:40Rx
    Bill 24:44Rx
    Kevin R. 27:37Rx
    Briley 18:15Rx
    Valerie 29:52
    Roselynn 20:24
    Katie 21:08
    Tina 21:07Rx
    Jennifer R. 23:39
    Teshina 17:37Rx
    Dano 19:16Rx
    Brandon G. 23:47Rx
    Yvette 20:44Rx
    Michelle Z. 20:59Rx
    Brandon D. 21:37Rx
    Chris 28:49Rx
    Ed A. 18:13Rx
    Holly 19:47Rx
    Miry 30:44
    Jarodd 24:43Rx
    Alan 28:50
    David K. 24:23Rx
    Vandee 24:53
    David M. 22:54Rx
    Jon B. 24:59Rx
    Greg 26:15
    Christine 25:00 (mod)
    Susan 27:13
    Jake 21:35Rx
    Dawn 22:58
    Jim D. 18:33

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