CrossFit San Diego

CFSD Open House Details

2006-03-11T20:54:00.000-08:00

CFSD is Almost There

2006-03-10T21:35:00.000-08:00

Hello San Diegans, we're almost there! Our hope to open our doors to you on Monday, March 13th must wait a few more days. Yes, I'm dissapointed, but it's with good reason we do so.

CrossFit's elite, to include Greg Glassman (CF's founder), will be in town next week. We thought it would a great time to host an open-house/pre-opening preview of our space while you enjoy the company of these world-class individuals.

We look forward to seeing you next week!

CFSD's Opening Date Set

2006-02-23T18:40:00.000-08:00

I want to thank everyone for their patience. CFSD's opening seems as if it were always "next month." My only consolation is that the wait will not have been in vain. CFSD will deliver the most potent fitness program to the wonderful people of San Diego.

We have set our opening day for Monday, March 13. Until then, the outstanding crew of CFSD will decorate 4,000 sq. ft. of bare canvass with the instruments that will create "masterpieces." Our Official website is under construction and will be available on the Web next week. Fees, hours of operation, and other pertinent CFSD information will be posted on it.

CFSD's official address is 1401 E Street, San Diego, Ca 92101. Unofficially, we are on 14th street between E & F st. across the street from the SDPD-our entrance is the large, and only, roll-up door on 14th street.

Thanks again for your patience and interest. We look forward to establishing long-lasting relationships with you in the future.

CrossFit San Diego

2006-01-10T16:03:00.000-08:00

Hello San Diego, the new year is here and we are not yet in our space. CFSD's opening has been pushed to the right one month. Jeromes just concluded a weekend "blowout" sale that they hoped would expedite the clearing of the warehouse. My visit to the space on Saturday confirms that the sale was a success, much of the warehouse is clear because of the furniture sale.

In the meantime, we will continue to prep for our opening. If anyone is interested in training with me at my place until we open, where ever time allows of course and free of charge, e-mail or call me and we'll set-up it up.

Conclusion of TSC Postings

2005-12-29T15:55:00.000-08:00

Well, the time has come to conclude my TSC postings. I 've gathered enough daily info over the last three weeks that certain factors immediately distinguish themselves. At the start of this endeavor, my body felt as if were meeting an "old friend" I haven't seen in quite some time: overtraining. I couldn't put a finger on what exactly was afflicting me, virus, overtraining, or "holiday blues." But it affected my recovery in many ways-it took a day or two to fully recover from a day's WOD. My motivation was also a limiting factor-some workouts were hard to get through; I never found the CF "fire" I normally experience. Currently I'm fighting a cold, but after increases in days between WODs, fish oil intake, and nightly rest, I'm making a slow and steady recovery.

Some of the things I was made aware of during this experiment were:

I consistently fell short of my daily zone block prescription, from 3 blocks a day and even 8 blocks some days.
An average of 65% of my carb. intake was "unfavorable," fruit juice, bananas, low carb tortillas, and yogurt for instance.
Although I averaged 6.5 hrs sleep a night, the majority of that total was a culmination of broken sleep, ex. Sleep 3 hrs one night and nap another two during the day when feasible.
As I steadily increased my daily fish oil intake, the positive effects continued to show.
Some of the other things I learned were administrative in nature, for example including line items to our tracking program.

The competition is one week away and I look forward to sharing the results with you. After the new year, I will post the venue where CFSD will host its next event / WOD. Happy new year to you and may you have a "PR year."

TSC Post 9, 10, 11, & 12

2005-12-19T19:17:00.000-08:00

Dec. 14
Sleep (night before): 7 hrs, still feel tired upon rising
Fish oil consumed: 12 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 14 - 25% fav./ 75%unfav. Carb ( 8 blocks short of prescription)
Overall Feeling: 6 upon waking, but then went up to a nine @ 8:00 p.m. (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238.5

WOD (10:oo p.m.)
5 Rounds:
95lb Shoulder Press x 5
95lb Push Press x 10
95lb Push Jerk x 15
Time: 13:12
Comments: Felt awesome during this WOD. I haven't felt this energetic in almost 4 weeks (Could I have broke whatever I was fighting?Only the next few days will tell).

Dec 15
Sleep (night before): 4.5 hrs, feel pretty good for the 1st time
Fish oil consumed: 9 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 20 - 60% fav./ 40%unfav. Carb (2 blocks short of prescription)
Overall Feeling: 7, spent most of the day tired, tense, and with a headache (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238.5
Comments: Holiday Party (6-12:00a.m.)-6 dbl Scotches
WOD (9:3o a.m.)
Max Pullups in one set: 42
DeadLift 405, 435, 465 (fail)
As many one arm 70lb Dumbell Snatches in 5 min: 90 reps

Dec. 16
Sleep (night before w/day naps): Broken 8 hrs, still feel tired upon rising
Fish oil consumed: 21 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 16- 75% fav./ 25%unfav. Carb (6blocks short of prescription)
Overall Feeling: 6 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238

No WOD

Dec. 17
Sleep (night before): 8.5 hrs, felt good upon rising but energy level decreased shortly thereafter
Fish oil consumed: 21 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 22- 80% fav./ 20%unfav. Carb
Overall Feeling: 7 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238.5

WOD (12:oo p.m.)
Row 1K
45lb Thruster x 50
30 Pullups
Row750
45lb Thruster x 25
15 Pullups
Row500
45lb Thruster x 15
9 Pullups

Took this WOD as active recovery;I didn't time it. I feel out of it.

Dec. 18
Sleep (night before): 7.5 hrs, Lower back still sore from 5 min DB snatch test
Fish oil consumed: 21 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 25 - 90% fav./ 10%unfav. Carb (3 blocks over prescription)
Overall Feeling: 7.5(1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 239

No WOD

TSC Post 5, 6, & 8

2005-12-14T23:16:00.000-08:00

Dec. 13
Sleep (night before): 7 hrs
Fish oil consumed: 18 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 19 - 25% fav./ 75%unfav. Carb (3 blocks short of prescription)
Overall Feeling: 5, I feel very unmotivated and tired (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238
No WOD, Took off today

Dec. 12
Sleep (night before): 8.5 hrs, still feel tired upon rising
Fish oil consumed: 18 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 15 - 70% fav./ 30%unfav. Carb (7 blocks short of prescription)
Overall Feeling: 7, spent most of the day tired, tense, and with a headache (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 238.5

WOD (9:oo p.m.)

"Helen"
Felt like crap doing this benchmark- painting a room and getting high on fumes isn't the smartest thing to do before a WOD.

Dec. 11
Sleep (night before): 7 hrs
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 25 - 72% fav./ 28%unfav. Carb (3 blocks over prescription)
Overall Feeling: 7 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 239

No WOD Took off

Dec. 10
Sleep (night before): 6.5 hrs, extremely groggy upon rising
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements: One Multivitamin
Zone Blocks: 16 - 25% fav./ 75%unfav. Carb (2 blocks short of prescription)
Overall Feeling: 6 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 241

WOD (10:40 a.m.)

Pullup WOD- Hit 13min, i.e. 13 pullups @ 13min mark
Feel Like shit. I have no energy. My body doesn't feel up to what I want it to do. It's been quite some time since I've felt this way.

TSC Post 2, 3, & 4

2005-12-10T20:51:00.000-08:00

Dec. 07
Sleep (night before): 8 hrs
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements:
Zone Blocks: 20 - 55% fav./ 45%unfav. Carb (2 blocks short of prescription)
Overall Feeling: 7 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 243

WOD
Time: 1:30 p.m.
Deadlift 1, 1, 1, 1, 1, 1, 1, 1, 1, 1: 185, 225, 275, 315, 355, 385, 405, 425, 455, x (455 failed repeat)

Dec. 08
Sleep (night before): 6 hrs
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements:
Zone Blocks: 22 (70% fav./ 30%unfav. Carb)
Overall Feeling: 7 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 243

WOD
Off Day

Dec. 09
Sleep (night before): 6.5 hrs
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland Brand
Other Supplements:
Zone Blocks: 18 - 75% fav./ 25% unfav. Carb ( 4 blocks short of prescription)
Overall Feeling: 6.5 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 242

WOD
Time: 0830
5k at mission trails
Comments: Great run with varying inclines, declines, and ground makeup (rocky, wet, and uneven). The inclines smoked my legs. The downhill portion of the run stiffened my lower back pretty bad.

My Road to the Tactical Strength Challenge (TSC)

2005-12-07T22:48:00.000-08:00

Well, with two years of CF under my belt and no longer having a "pressing reason," i.e. prevention of death, to contend with, I need to put something "on the line." I've decided I will compete in the January 7th, 2006 TSC. I will follow in Josh Everett's footsteps, not in performance (triple BW deadlift is insane), but as a fellow CrossFitter who has participated in it and won-yes indeed, a big claim I'm making.
Also, I 'm using this as an opportunity to use a CF/event specific hybrid training regiment to prepare for it. As most of you are already aware, Mark Twight had notable success with a hybrid approach. His application of CF, and eventual sport-specific exercises, to his pre-race training paid unexpected dividends in long-distance skiing. I'm confident I will experience the same phenomenon.
My intention is to share with you my tailored daily WOD in the same fashion you would see on CF Main, i.e. times, bodyweight (BW), load utilized, annotation of a PR effort, WOD elements, and other common posts. The only difference with this one is the inclusion of other variables such as: Zone blocks consumed w/ percentage of unfavorable to favorable carbohydrates consumed, amount of fish oil ingested, hours of sleep received, and provide an overall outlook/feeling score on a scale of 1-10 (these variables will be annotated daily).
I will use myself as the test case for a future element tracking software program that will follow the progress, or regression in rare cases, of future CrossFit San Diego (CFSD) clientele in their fitness pursuits. This will allow CFSD to pinpoint with increased accuracy what is and isn't working for an individual-there is a respectable disparity between the responses of two people to a stimulus, whether that stimulus is an exercise regiment or diet (I can look at an unfavorable carbohydrate and induce a wicked insulin response;just ask my wife).
All in all, I am giving myself five weeks to train for this challenge. I initiated my training on Nov 31st and have created 3 milestones to reach before competition day: regain my 500 lb DL (currently at 460lb), do 22 strict pullups with 22lb (currently at 16), and do one hundred KB snatches in 5 min with a 32K (70.4lb)-I have not tested yet. Wish me luck and get some!

Dec. 06

Sleep (night before): 7 hrs
Fish oil consumed: 15 (1000mg fish oil w/300mg Omega-3 softgels) Kirkland
Zone Blocks: 20 - 40% fav./ 60%unfav. Carb (2 blocks short of prescription)
Overall Feeling: 8 (1=melancholic/depressed, 10=ecstatic/ extremely energetic)
BW: 243

WOD
3 Rnds
70 lb DB Snatch x 25
pullups w/ 20 pnd belt x 15
400m run

Wednesday November 30, 2005

2005-11-30T09:59:00.000-08:00

Complete as many rounds in 20 minutes as you can of:

15 Double-Unders

15 Burpees

15 Box Jumps

15 Ft. Rope Climb, 1 ascent

Tuesday November 29, 2005

2005-11-29T07:41:00.000-08:00

Rest Day

Monday November 28, 2005

2005-11-28T09:06:00.000-08:00

21-15-9 reps of:

225 pound deadlift

Handstand push-ups

Sunday November 27, 2005

2005-11-27T16:30:00.000-08:00

Barbell Thruster

1-1-1-1-1-1-1-1-1-1-1-1 reps

Saturday November 26, 2005

2005-11-26T10:35:00.000-08:00

For Time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Partition the pull-ups, push-ups & squats as needed. Start and finish with a mile run. If you've got a 20 pound vest or body armor, wear it!

Friday November 25, 2005

2005-11-25T01:25:00.000-08:00

Rest Day

Thursday November 24, 2005

2005-11-23T22:38:00.000-08:00

Clean, Push Press, Push Jerk, Split Jerk

1-1-1-1-1-1-1-1-1-1 reps

Wednesday November 23, 2005

2005-11-23T09:43:00.000-08:00

The Lugo Family (with adopted neighbor Quentin)

Four rounds for time of:
Run 400 meters
50 squats

Tuesday November 22, 2005

2005-11-22T07:15:00.000-08:00

Deadlift 1-1-1-1-1-1-1 reps

Monday November 20, 2005

2005-11-20T23:42:00.000-08:00

Steve & Erin Kupcha

CFSD CLOTHING LINE

REST DAY

Sunday November 20, 2005

2005-11-20T08:10:00.000-08:00

Grady Mac, Casey Burgener, & Eddie Lugo

Crossfit Seminar Golden Colorado

For Time:

30 Muscle-ups

If you cannot do the muscle-ups do 120 pull ups and 120 dips.

CROSSFIT SAN DIEGO FEE AND CLASS SCHEDULE

2005-11-18T21:18:00.000-08:00

CFSD is set to open January 1, 2006. We will be located in the old Jeromes warehouse on 14th Street between E & F. (Directly across from SDPD). We will be hosting future CFSD events between now and then. Check back for confirmed dates and times!

Saturday November 19, 2005

2005-11-18T21:11:00.000-08:00

"Grace"

135 Pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds, or broomstick as needed.

Friday November 18, 2005

2005-11-18T06:23:00.000-08:00

Michael Rutherford, Grady Mac & Eddie Lugo

Crossfit Seminar Golden Colorado

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 pull-ups

10 push-ups

15 squats

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Thursday November 17, 2005

2005-11-17T07:52:00.000-08:00

Elena Lugo (2 years old) on the rings!!!

Rest Day

Wednesday November 16, 2005

2005-11-16T09:17:00.000-08:00

For Time:

Bike Sprint 1 Mile
20 inch Box Jump, 35 reps
GHD Sit-ups, 35 reps
15 ft rope climb, 3 ascents
35 slam ball, 20 pound ball
35 pond Dumbbell walking lunge, 120 ft.
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps

CFSD PARK WOD FLYER

2005-11-02T23:01:00.000-08:00

CrossFit San Diego

2005-10-21T19:23:00.000-07:00

CrossFit San Diego (CFSD) is ready to bring the most potent fitness program in the nation to one of its greatest and most beautiful cities, "SunDiego" - a fitness hub to envy. This will be the future home of CFSD, and it's ideally situated in the San Diego Metro area. To be exact, we will be in the old Jerome's warehouse on 14th St. between E & F St. As a point of reference, it is also located directly across the street from the San Diego Police Department (SDPD).

CrossFit is a protocol that Special Forces operators, Prize Fighters, Climbers, Competitive Skiers, and Law Enforcement agents utilize not only propel them to a peak level of performance, but one that will increase their chance of survival in those respective fields. Although a great program for these segments, Crossfit also possesses a formidable following by housewives, white collar professionals and all other individuals interested in true fitness.

In honoring the CrossFit tradition of keeping things physical, our inauguration will take the form of a Park WOD (Workout of the Day). CFSD will host its inaugural event on Saturday, November 12th at Tidelands Park in Coronado. Anyone interested in learning more about CrossFit, regardless of your fitness level, should come down and join in the fun. This event is free, and you can expect the following: a short presentation about "What is Crossfit?," a demonstration of the various movements (exercises) CF utilizes, "hands-on" application of CrossFit (all attendees will take part in a brief work-out that is scaled to all fitness levels) and a post WOD barbecue.

We run the risk of offending the various palate types out there (from your extreme vegan to the blood thirsty meat eater) by providing the food ourselves. Consequently, the barbecue will be a be B.Y.O.F. (Bring Your Own Food) and B.Y.O.B (Bring Your Own Beverage) event. Unfortunately, The City of Coronado does not allow Alcoholic beverages in their parks (see Coronado Municipal Code, Sec. 10.28.010). CFSD will provide the free usage of two grills with cooking utensils as well as two large coolers with ice. The responsibilty for all other items synonomous with the great American barecue will be left with the participants. This is the event in a nutshell:

Date: Saturday, November 12th

Time: 9:30 a.m.

Place: Tidelands Park, Coronado. The park is located at the bottom and on the West side of the Coronado Bridge. The address is: 2000 Mullinex Drive Coronado, CA 92118. Follow the signs to our specific location after you park.

E-mail me with any questions, comments, or concerns you might have at eddie@crossfitsandiego.com. I look forward to meeting you.