Archives for September 2006

Happy Birthday Lisa Lugo


Happy Birthday, Lisa Lugo, of CrossFit San Diego !  Lisa designed our site and is an amazing, beautiful, strong woman who we are proud to know. 

Increase weight each rep for max effort

“Fran” with a Kick


Stephanie Carl demonstates great form on the thruster and full concentration in the pullups and sled pull.  She is going to be an awesome fire fighter!



For Time:
21-15-9 rep rounds
Thrusters (95lb. for men, 65lb. for women)

Kick (for time):
Drag 110lb. Sled for 200′


Stephanie (45lb., jumping pullups)  6:05, Sled 2:21
Tara (45lb., band assist pullups) 6:15  Sled 1:30
Mike (95lb., kipping pullups) 4:29, Sled 0:30
Lisa (65lb., kipping pullups) 7:43, Sled 1:40





"Dennis" -a little adventure race prep

For Time:
Bike 1 mile
Row 500m
Rope Climb x3 ascents
Trail Run 1/2 mile
Wall Ball x20
Shoot Target x5 hits

Dennis 15:34
Jeremiah 13:55
Tara 17:08
Mike 12:25
Lisa 15:05

New Pullup Bar at Peaks



Mike has welded new pullup bars for Peaks Weightlifting Club and erected them with lots of help from Dennis and John.  THANK YOU GUYS!  Everyone be prepared for LOTS of pullups!


400m Run
20 Pullups
15 Ring Dips
10 Handstand Pushups
5 L-sits
800m Run
5 Pullups
10 Ring Dips
15 Handstand Pushups
20 L-Sits
1 mile Run

Fight Gone Bad


Jeremiah Gentry faces off with Fight Gone Bad.  STRONG!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump  20" box (Reps)
Push-press 75 pounds (Reps)
Row  (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Total Scores:
55 lb. SDLHP, 45 lb. Push Press, 12 lb. Ball
Jeremiah 203
Tara 194
John 269
75 lb. SDLHP, 75 lb. Push Press, 20 lb. Ball
Mike 238
Linc 192

Great job to all for digging in, hitting it hard, getting some, and going again!

Welcome Saul Jimenez from Peninsula CrossFit!


We were excited to have another affiliate visiting us for Thursday’s class!  Strong snatch, Saul!


Deadlift Legs

Snatch 1-1-1-1-1-1-1-1-1-1
Max rounds in 10 minutes:
10 Deadlifts
10 Pushups
5 Pullups

Get Your Game Face On


John Tuitele gets his game face on to take on CrossFit and be his own test case to monitor the effects of CrossFit training on the body. 

5 Rounds for time:
400m Run
30 Thrusters

John Tuitele: 24:36
Tara Paprocki: 25:59

Hose Pull vs. Tara Pull


Simulating hose pull for firefighter training w/homemade sled and fire hose.


The "Tara Sled"-much more interactive!  Go Mike!

3 rounds for Time:
110 lb. sled drags for 200 ft.
50 10lb. sledgehammer hits to tire

Create your own sled:
Old Tire w/an eye bolt screwed into it w/large washer
Crossed 2×4’s inserted into center ring of tire
Bolt 1" pipe on a flange to the 2×4’s
Tie on rope or hose to the eye bolt
Stack weights onto the pipe, and pull or ride!

Helen and “Helene” Go Head to Head



Dennis shakes Helen’s hand, looks her in the eye, and says, "Let’s get some."



Tara creates "Helene" out of Helen…

Helen                                                                   Helene
3 rounds for time:                                                3 rounds for time:
400m Run                                                            500m Row
21 Kettlebell Swings                                              21 Sumo Deadlift Highpulls
12 Pullups                                                            12 Pullups

Tuesday Night CrossFitters-7000′ Stronger!


Big thanks to Ryan Heck for the T-shirt design and printing!

Chipper for time:
25 Wall Ball
25 Knees to Elbows
400m Run
25 Sumo Deadlift High Pull
25 Pushups
25 Box Jumps 24"
25 Pullups
400m Run

Mike Ray  12:18
Ryan Heck  17:15
Tara Paprocki  19:24
Jennifer 20:06
Chris Rice  22:17

Strong work, Crew!!