Outlier CrossFit San Diego

 

 

 

 

 

 

 

 

 

 

 

 

Lift    

Snatch @ 75%, 3 x 3
Snatch Pull (1") @ 80%, 3 x 2

 

WOD   

10 Min AMRAP:

150m Sprint
5 Push press (135/95)
1 rope climb

Outlier's First Official "Ladies Night"

Outlier Ladies! Tomorrow night from 6-8pm we're hosting Stephanie Garibaldi-Ainsworth for Outlier's first official Ladies Night! Check her out on Lift Big Eat Big

Men - This is a Ladies Only event, so please get your workouts in before the 6pm class... or, take a recovery day and crack a beer and work on your Man Caves!!!

 

WOD: Complete the following for time:

800m run

then

25, 21, 15, 9 reps of:

Ring Dips,
Wall Balls
Box Jumps

then

100 DU

Recovery Protocol 13.6

Lift:        Back Squat @ 80%, 4 x 4

WOD:    12 min AMRAP of:

                20 Jumping Lunges
                10 KTE
                5 OHS (115/75)

Cleans + Jerks + Power Cleans + Power Jerks = Burpees

Lift:     Clean @ 75%, 3 x 3
            Jerk @ 75%, 3 x 3

WOD: 3 Rounds for time of:

            5 Power Clean & Power Jerk (175/115)
            25 burpees

Great Effort Team Vader!

A special thanks to Team Vader and all the Outliers that helped make the SoCal Regionals a great event this weekend! ... Now, lets get back to work! 

 

Lift:    
Snatch Balance @ 77.5%, 3 x 2
Segmented Snatch Deadlift (1", bl. Knee, Ab. Knee) @ (50% x 3) x 2, 60% x 3, 70% x 3, (80% x 3) x 2


WOD:

5 Rounds for time of:
5 Deadlift (275/185)
10 Goblet Squats (2 pood/1.5 pood)
15 Toes to Bar

REMINDER: YOGA MONDAY NIGHT AT 8:15 PM WITH NATALIE, BE THERE

Note - CrossFit Kids will not meet this week, but will contine as scheduled next week.  We appologies for any inconviences this might cause. 

The Gym will be CLOSED Friday, Saturday and Sunday because of the 2013 CrossFit SoCal Regionals

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                            Calling all Outliers!!!

 Please join the Outlier Community this weekend as we cheer on Team

Vader to Victory at the CrossFit Games Southern California Regionals!

                                                      A few Hints for the weekend:

1. Outlier will have a tent set set up in the "Tent City" area for lounging and socializing between events.

              2. We're limited on beach chairs, so bring em if you got em.

3. We will post any updates or changes to Facebook and twitter; follow us on both  to stay connected!!!

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Event Details     

2013 CrossFit Games SoCal Regionals

May 17th - 19th

Del Mar Fairgrounds

2260 Jimmy Durante

Blvd

Del Mar, Ca. 92014

 

Friday, May 17 (Blue Outlier "Support Crew" Shirts)

7:30 am - Gates and parking open

8 - 8:30 am - Colors & Opening Ceremony

9 am - 10:00 - Event 1 (Team)

9 am - 12:30 p.m. - Event 1 (Women & Men)

1 - 2:15 pm - Events 2 & 3 (Team)

2:30 - 5:30 pm - Events 2 & 3 (Women &Men)

 

Saturday, May 18 (Gray Outlier "Chalk it up" Shirts)

 7:30 am - Gates and parking open

8:30 - 10:00am - Event 4 (Team)

10:30 am - 2:45 p.m. - Event 4 (Women & Men)

3 - 3:45 pm - Event 5 (Team)

4 - 5:45 pm - Event 5 (Women & Men)

 

Sunday, May 19 (Black Outlier "Vader" Shirts)

7:30 am - Gates and parking open

8:40 - 9:40 am - Event 6 (Team)

9:50 am - 12:40 p.m. - Event 6 (Women & Men)

12:55 - 2:10 pm - Event 7 (Team)

2:20 - 4:40 pm - Event 7 (Women & Men)

5:15 - 5:30 pm - Award Ceremony

Click below to see the venue map.

 

Outlier Team Vader

Andrea
Fran - 3:48
Isabel - 2:48
Front Squat - 195
Back Squat - 255
Deadlift - 250
Clean - 175
Snatch - 135
OHS - 165
CrossFitting since 2007 and she has competed in the 2009, 2010, 2011, and 2012 SoCal Regionals.






Clare
Back Squat - 235
Front Squat - 195
OHS - 165
Clean - 155
Snatch - 120
Jerk - 165
CrossFitting since August 2012.


Chris
Fran - 2:24
Helen - 7:31
CrossFit Total - 1,025
Back Squat - 360
Front Squat - 320
OHS - 275
Deadlift - 460
Snatch - 225
Clean - 305
Jerk - 315
Grace - 1:36
Isabel - 1:38
Diane - 2:34

Seth
Fran 3:08
Helen 7:26
FGB 438
total 1055
BS 385
FS 335
OHS 225
DL 475
snatch 225
Clean 295
Jerk 265
Seth has been CrossFitting since 2009 and has competed since 2009 in the Games.


Lauren
Clean - 158
Jerk - 168
Snatch - 125
Deadlift - 270
Back Squat - 200
Front Squat - 160
Lauren started CrossFit in 2010 and competed on Team Vader at the SoCal Regionals in 2012.


James
Fran - 2:11
Helen - 7:48
Front Squat - 325
Back Squat - 375
OHS - 255
Deadlift - 465
Snatch - 215
Clean - 310
Jerk - 285
James has been CrossFitting since 2007 and he has competed in the 2010, 2011, and 2012 Games.

Coach Mike
Mike is the Coach for Team Vader.  He started CrossFiting in 2010 and this is his first year coaching.  Mike has been an excellent coach and a great addition to Team Vader!  Thank you for all of your hard work!

1 day until the CrossFit Games SoCal Regionals!

Please join the Outlier Community this weekend ( starting Friday) as we cheer on TeamVader to Victory at the CrossFit Games Southern California Regionals! To find out more information,  Download Outlier Flyer - CFG SoCal Regionals. 

*The gym will be closed Friday, Saturday, and Sunday. 

WOD:

Interval Weight Training… aka “IWT”

Complete 4 rounds of:         

10 Back Squats @ 65 % 1RM
400m Max Effort Run or 2min Max Effort Row *
Rest 2 minutes

*At least one of your rounds must be a Row       

2 days until the CrossFit Games SoCal Regionals!

Lift:     Snatch Pull + Power Snatch (1”) + Power Jerk @ 85%, 3 x 3

WOD: Chipper:

Max BW FS
400m Sprint
1 min Box Jumps
1 min DU
1 min HRPU
400m Sprint

Rest 20 seconds between exercises

3 days until the CrossFit Games SoCal Regionals!

Lift:     Clean Pull + Power Clean (1”) + Power Jerk @ 85%, 3 x 3

WOD:    10 min AMRAP of:
                5 DL (275/185)       
                10 CTB pull-ups

Come support the Outlier Team at the CrossFit Games SoCal Regionals May 17-19th at the Del Mar Fairgrounds. Click here for event details!!!

4 days until the CrossFit Games SoCal Regionals!

 

Watch this amazing Ted Talk about Mitochondria and Food... 

 

Lift:    Front Squat @ 50%x8, 60%x6, 70%x6, 75%x4, 80%x4, 70%x4
           RDLs @ 60%x8x2, 70%x6, 80%x4, 85%x3x2

WOD:    Grace!
               30 Clean and Jerk @ 135

Announcement - Yoga is now scheduled for Monday nights at 8-9pm weekly. The price for the 1 hour session is free for members or $10 for guest. Check out Natalie's profile here!