Chief Sean O’Day displaying full extension of shoulders and elbows overhead! Unfortunately, Sean will be leaving us for awhile as he is going on deployment. We are inviting everyone to attend a special send off workout this Sunday at 11am: The “Mean Green 400.” This workout is courtesy of Rx Smart Gear’s Double Under St. Patty’s Day Challenge…scaling options will be available for everyone. Please bring your own beer (or a non-alcoholic beverage of your choice), a designated driver if you are going to drink, and a puke bucket!
Announcements
Level 2’s!! Tyler will be conducting another “Crucible” workout this Saturday at 10am…
As of this week, there will be no more 10 am classes. Instead, we will be offering the 12 pm class everyday (Monday through Friday).
This Saturday, Feb 21st from 2-3pm please come join us for trampoline dodgeball at SkyHigh Sports! Address is 8190 Miralani Dr, San Diego, CA 92126
Monday, Feb 23rd we will be hosting a Paleo Potluck from 7-8pm. For those of you doing the fitness challenge, this will be a great opportunity to try and share recipes!
Level 1
1 Mile Run
30 Squat Cleans 95/63#
30 Floor Press
30 Push Jerks
1 Mile Run
Post time.
Extra Credit
Max Reps Unbroken Pull Ups
Level 2
15 Min Time Cap
9-7-5 reps of
Deadlifts 315/225#
Bar Muscle Ups
Thrusters 155/103#
Rest 5 Min
5 Min Max Reps Burpees 6″ target
Post time and reps.
Extra Credit
Max Reps Unbroken Pull Ups
Barbell Club
Power Snatch: 3 x 1 @ 70%, 3 x 1 @ 75%
Power Clean + Jerk: 3 x 1 @ 70% (of PC), 3 x 1 @ 75%
Post loads.
You’re welcome guys 🙂 without much persuading I got T to throw that level 2 up
Good one Nik! That’s the heavy weight work out from Rush Club only not as heavy (thanks Teshina and Nik). Can’t wait to do Level 1!! lol
For those interested in the Mean Green 400 it’s a spin off from the Beer Mile in which runners would chug a 12 oz beer then run a 400 meter for 4 rounds for time. Throwing up is instant disqualification. We “CrossFitized” it by turning it into chug a 12 oz beer then do 100 double unders repeat for 4 rounds. 100 double unders takes roughly about the same amount of time as a fast 400 meter run. We hope everybody comes out to participate or cheer everyone on.
The big head to head match up is between Joe Craig and Milly aka XL Femur. We can put together a betting pool on that match up if anyone’s interested.
@Nik Thank you!! LOVE the muscle ups. Although, I could do without the thrusters.
5:15am
L1
Rose 34:30Rx 53#
Rob 34:57Rx EC 15
John N. 22:40Rx EC 26 ODB
Erika B. 34:46 EC 18 mod
Joe 30:45Rx EC 12
Carolyn 32:52Rx EC 15 mod
Emily 25:00Rx
Diana 29:11Rx
Terry 23:38Rx
Anthony 27:55Rx EC 1 ODB
Cathy 36:03Rx (row)
Clara 35:55
Jennifer 38:41 EC 13
L2 Josh C. 53/50Rx
If I don’t drink beer, can I take a shot of something?????
8:00
L1
Linda 34:18 Rx
Tina 34:18 Rx
Riva 36:42 Rx
Jeff J. 36:42 Rx
L2
Alex D. 58/50 Rx
9:00
L1
Isabella 24:21
Monica 24:20 Rx
Fair winds and following seas to you Senior Chief.
12pm
L1
Sam 29:04Rx
Ashley 27:00 (-1mile)
Steven 40:00 (-1mile)
Ryan 21:29 mod
Brian B. 34:10RRx
Garison 26:12Rx
Newman 21:46Rx EC 34
Christina 29:57
L2
Susan 54/34Rx EC 12
Adam 53/43Rx EC 21
I’ll be dropping off a bunch of beer (courtesy of Mike Hess Brewing)—but like the workout, they are bigger than average—16 ounce cans. so be tough. There will be honey-wheat, a blonde style (Kolsch) and IPAs.
4pm
L1
Paul S. 31:04Rx
Warren 33:57Rx
Marissa 34:12Rx EC 10 mod
Keighly 30:00
Sara 49:41Rx
Christina G. 38:05Rx EC 5
Jill 22:26 (1/2 runs)
April 39:10
Sonya 40:00 mod
Shiloh 23:05Rx EC 13
Jacob 31:50Rx
Brian T. 24:54Rx EC 16
Jimmy 30:53Rx EC 6
Dylan 27:00Rx
Jean 31:41Rx EC 6
L2
Ira 50/27Rx
Briley 13:13Rx/–
Milly 53/59Rx
Pat 14:43/45Rx EC 10
Chad 11:35/68Rx EC 5 ODB
Brad B. 46/58Rx EC 15
Sean 14:46Rx/59Rx
Chris B. 57/59Rx EC 9
Tyler R. 10:45Rx 405/185#/61Rx
5pm
L1
Jeria 42:30
Chris F. 26:29Rx EC 8
Tsu 42:30Rx
Julia T. 30:22Rx
Carissa 34:46
Damien 35:45Rx
Robbie 32:32Rx EC 15
Danny 33:04 EC 10
Faith 33:04
Hannae 40:57
Milly 28:27Rx
L2
Terry W. 12:45Rx/?
Nik 8:06Rx/50Rx
Maddie 50/61Rx
Tiffany 12:10/–
Jake 33/56Rx
Trapp 14:57Rx/60Rx
BBC Kelley 73/78/108/118#
6pm
L1
Nick 33:42Rx EC 3
Gary 28:16Rx (row)
Jess 31:20 (-1400M)
Berenice 37:11
Toni 44:33
Nik –/EC 25
Trapp –/EC 36 ODB <——beast
I thought he was a Senior Chief?
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