Sharpe Fitness

5-22-2013

Posted 22 hours ago
Warm Up:

Foam Roll 5 minutes

Partner Alternating Body Blasters 20 (BB=pushup, jump pull up, k2e)

Partner Alternating Roll Ups 30

WOD:

800m Run

10 Alt Split Jerks (65/95lb)

15 KB Burpee Overs

20 KB Swings

17min AMRAP

8 Comments
8 comments - Laura,Donnie,Donnie,Donnie,..

2 hours ago Franchise said

only 5 more days!! do you know where your running shoes are? come on aus10...it will only take 90 minutes out of your carb memorializing :)

4 hours ago Donnie Zimmerman said

whooo stuck button ,......yes hope to be sweating 60 proof on memorial day

4 hours ago Donnie Zimmerman said

yeah sweet balls and greasy bars ........franc

4 hours ago Donnie Zimmerman said

yeah sweet balls and greasy bars ........franc

4 hours ago Donnie Zimmerman said

yeah sweet balls and greasy bars ........franc

4 hours ago Donnie Zimmerman said

yeah sweet balls and greasy bars ........franc

4 hours ago Donnie Zimmerman said

yeah sweet balls and greasy bars ........franc

7 hours ago AUS10 said

You ask and you shall receive! A huge THANK YOU to Brady for upgrading the wall ball game at the gym. We've spent too many nights playing with those saggy, smelly, old, leaky balls. Rest assure CFLJ, if these balls hit you in the chin, you won't end up with a mess on your face...or the ground. TWSS

5-21-2013

5-21-2013
Posted Yesterday
Warm Up:

3 minutes Foam Roll

3 minutes Coaches Call Mobility

WOD:

3 minutes Max Squats

1 minute Squat Hold

3 minutes Max DU's (mod to Jump Tucks - or attempt DU's)

1 minute Rest

3 minutes Max Push Ups

1 minute Plank

3 Minutes Max K2E

1 Minute Rest

Repeat

Total Reps for Time

5 Comments
5 comments - Austin,Laura,Austin,Brandy,..

23 hours ago AUS10 said

Are you comparing a WOD to Frank Hopkins horse Hidalgo? If this WOD happens to be on memorial day, count me out. I'll be busy memorializing carbs and fast food - poolside.

Yesterday Franchise said

only the most epic wod ever! second only to the burpee mile, or maybe hildalgo 😁

Yesterday AUS10 said

6-Day Countdown? What is this you speak of?

Yesterday Beezle said

6 day countdown.....ugh, I think I just threw up in my mouth a little

Yesterday Franchise said

air squats and push-ups...little warm-up for next monday?? :) start shaving your calluses the 6 day count down has begun!! donnie are you going sans tequila this year??

5-20-2013

5-20-2013
Posted 2 days ago
Warm Up:

10 Wall Ball

200m Run

4 RFT

WOD:

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

2 Comments
2 comments - Austin,Janne,..

2 days ago AUS10 said

Agreed.

2 days ago Janne said

never done bear complex. looks like fun = must suck balls

5-19-2013

5-19-2013
Posted 13 days ago
Rest Day

0 Comments

5-18-2013

5-18-2013
Posted 13 days ago
CLOSED

Regionals are at Del Mar Fair Grounds - Join us!

0 Comments

5-17-20123

5-17-20123
Posted 13 days ago
Warm Up:

Foam Roll - Coaches Call

Strength:

Max Reps Strict Pull Ups

3 Rounds

Modify to kipping, bands etc

WOD:

20 SLDL KB or DB (10 & 10)

20 Alt Pistols (mod to Box pistols)

Bear Crawl Gym (about 200ft)

50 DU's

5RFT

0 Comments

5-16-2013

5-16-2013
Posted 13 days ago
Warm Up:

Active Mobility 5 mins

10 Burpee Worms

Burgener Warm UP, PVC & Bar is able

1. Down and up
2. Elbows high and outside 3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

Strength:

Snatch 5x5

WOD:

400m Run

15 Wall Ball

3RFT

1 Comment
1 comment - Laura,..

6 days ago Franchise said

hey if anyone else is doing a triathlon this season xterra wetsuits are 60% off until 5/27! use code: ACTFAST, http://www.xterrawetsuits.com/index.php/home/us

5-15-2013

5-15-2013
Posted 13 days ago
Warm Up:

Partner MB Squat Toss 50

Partner Junk Yard 7 of each

WOD:

"Annie"

50-40-30-20-10

DU's & Sit Ups

(10 min Cap today)

Strength:

Floor Press 4/4/4

KB Renegade Row (36/52lb)

9 Comments
9 comments - Brandy,Laura,Brandie,Brandy,..

6 days ago Beezle said

The leaderboard has been updated - good job everyone. Special congrats to Donnie who shaved over 3 MINUTES off his previous PR and to Carissa who went RX for the first time and is now on the leaderboard!!!

6 days ago Franchise said

had a fast Annie time this morning because I used the sit-ups to massage my SMOKED back!!

7 days ago Brandie Sharpe said

Hammies Smoked = good. Low Back Sore = BAD!

7 days ago Beezle said

FYI - the dates for this years LCI Competition has just been released: Saturday, August 17th!

7 days ago Beezle said

My hammies are SMOKED!!!

7 days ago Shred said

Franchise could have done TWO Annies under the 10 minute cap this morning. 6am woot!

7 days ago Donnie Zimmerman said

were I come from we call a floor press a push up with no bench ?

7 days ago AUS10 said

On behalf of my lower back - FU*K YOU DEADLIFTS! Could be a lunch-hour massage in store.

7 days ago Donnie Zimmerman said

that looks fun ? my hammies are killing me

5-14-2013

5-14-2013
Posted 13 days ago
Warm Up:

Foam Roll

Hill Run

2013 Regionals Event #5:

21-15-9

DeadLift (315/205lb)

Box Jumps (30/24")

2 Comments
2 comments - Austin,Austin,..

8 days ago AUS10 said

On a separate note, why doesn't anyone ever comment on this thing blog? Do you guys want me to stop posting? Are we banning this blog?

8 days ago AUS10 said

WTF - #315? That's just bananas. B A N A N A S Luckily my sore back from yesterday will have 24 hours rest before getting broken in half tonight!

5-13-2013

5-13-2013
Posted 13 days ago
Warm Up:

Jog Block

10 Inch Worms 5 Push Ups each

20 Perfect Lunges

30 Squats

Strength:

Front Squat 5x5

WOD:

10 Burpees

20 KB Swings

3RFT

1 Comment
1 comment - Austin,..

9 days ago AUS10 said

Missed you on Saturday - I got as far as my dresser. Too hungover to stomach an 8x of anything. Grabbed my gym clothes, took some Tylenol, and then found myself back where i started...in bed. Time to make up for lost time. #motiv8

5-12-2013

5-12-2013
Posted 13 days ago
Rest Day

0 Comments

5-11-2013

5-11-2013
Posted 14 days ago
Warm Up:

Coaches Call

Hero WOD:

"Tumlinson"

200m Run

11 DB Burpee Dead Lifts (60/40lb)

8 RFT

0 Comments

5-10-2013

5-10-2013
Posted 14 days ago
Warm Up:

8min AMRAP

8 Close Hand Push Ups

80 DU's (x2 singles)

WOD:

8min AMRAP

10 Ring Dips

10 Wall Ball (15/20lb)

0 Comments

5-9-2013

5-9-2013
Posted 14 days ago
Warm Up:

Coaches Call Active Mobility

WOD:

800m Run

40 Stump Jumps

30 Hollow Rocks

10 TGU

40 Stump Jumps

30 Hollow Rocks

10 10 TGU

2RFT

0 Comments

5-8-2013

5-8-2013
Posted 16 days ago
Warm Up:

25 MB Cleans

25 Back Extensions

25 Pikes

2RFT

Strength:

Deadlift 5x5

WOD:

500m Row

50KB Swings (unbroken)

2 rounds - try to beat time

3 Comments
3 comments - Austin,Laura,Austin,..

13 days ago AUS10 said

anytime

14 days ago Franchise said

hey aus-10, are your time altering skills as good as your blogging skill(z)? i "suggest" you attempt to beat my time :)

14 days ago AUS10 said

A WOD that suggests we "beat time"? Come on now....I beat time...all the time...on time....every time....with time or without time. What time is it? AUS10 time.

5-7-2013

5-7-2013
Posted 16 days ago
Warm Up:

Active Mobility - Coaches Call

WOD:

For time:
100 ft Walking lunge
50 Push-ups
50 Lateral Hops over Parallette or KB
25 Knees to elbows
5 Muscle Ups or Body Blasters
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

0 Comments

5-6-2013

5-6-2013
Posted 16 days ago
Warm Up:

50 DU's

5 No Hand Burpees

5 Pull Ups

10 Push Ups

10min AMRAP

Strength:

Press: 1/1/1/1

Push Press 2/2/2/2

Push Jerk 4/4/4/4

Core/Fun: (if time allows)

Jog Block

100 Sit Ups

0 Comments

5-5-920132

5-5-920132
Posted 24 days ago
Cinco De Drinko!!!!

Rest Day :)

0 Comments

5-4-2013

5-4-2013
Posted 24 days ago
"Klepto"

27 Box Jumps (24')

20 Burpees

11 Squat Cleans (145lb)

4 RFT

0 Comments

5-3-2013

5-3-2013
Posted 24 days ago
Warm Up:

400m Run

40 Wall Ball

2 RFT

WOD:

"Lynne"

5 Rounds Max Reps

Body Weight Bench Press

Pull Ups

0 Comments

5-2-2013

5-2-2013
Posted 24 days ago
Warm Up:

Coaches Call - Active mobility Drills

WOD:

1 Minute Stations

Parallete Push Up Jump Jump

Ring Dips

Tire Flips

Rope Waves (single arm)

KB Swing

Row

Goblet Squats (if needed)

0 Comments

5-1-2013

5-1-2013
Posted 24 days ago
Warm Up:

50 Lunges

5 Single Arm Push Up Each Arm

10 Pull Ups

2 RNotFT

Strength:

DeadLift 8/6/4/4/2/1/1

Stretch!

at least 10 minutes

1 Comment
1 comment - Austin,..

21 days ago AUS10 said

Brandy - No need to run out and buy more 20 kg plates...I'll be missing tonight's WOD. See y'all next week - Savannah bound #AUS10

4-30-2013

4-30-2013
Posted 24 days ago
WHOLE 30 LAST Day! How Many Made it?

Warm Up:

Foam Roll

Strength:

Power Clean 3x3

Squat Clean 3x3

WOD:

3 Burpee Pull Ups

6 Sit Ups

9 OH Squats (light)

15AMRAP

4 Comments
4 comments - Austin,Donnie,Austin,Austin,..

22 days ago AUS10 said

Grab assing has JUST been approved by upper management. See you tonight!

22 days ago Donnie Zimmerman said

no farting grab assing or drinking ? Im out !

22 days ago AUS10 said

Grunting and excessive profanity encouraged but limited to specific lift and exercise. Farting, quifing, sharting and shizzing is heavily frowned upon, unless forced out by a PR deadlift. Only individuals whose names rhyme with the word bolden and boston, are permitted to changes the station or adjust the stereo. Never neglect the balls (wall). Look good, feel good, WOD good.

22 days ago AUS10 said

Today is the best day of the year to hit up the gym. Why you ask? Because sharp fitness is offering FREE coaching from 6PM - 7PM! Certain restriction may apply. Offer only valid in La Jolla. Crossfit membership required. Coaching may be in a group format. Music not included. All participants required to show up. No baby crying or grab assing. Penalty burpees applied to any participants showing up after 6PM or intoxicated. No over chalking the hands or excessive chest bumping without consent.

4-29-2013

4-29-2013
Posted 24 days ago
Warm Up:

100 DU's (x3 singles)

50 Squats

25 Push Ups

2 RFT

Mobility:

Shoulder Mobility

WOD:

7 MU's (mod Bar Mu's or jumping)

400m Run

3 RFT

0 Comments

4-28-2013

4-28-2013
Posted 24 days ago
Rest Day

0 Comments

4-27-2013

4-27-2013
Posted 28 days ago
"Schmalls"

800m Run

50 Burpees

40 Pull Ups

30 One Legged Squats

20 KB Swings

10 HSPU

Repeat exercises

Run 800m

0 Comments

Workout of the Day

5-22-2013

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5-21-2013

5-21-2013

Warm Up:

WOD:

5-20-2013

5-20-2013

Warm Up:

WOD:

5-19-2013

5-18-2013

CLOSED

Regionals are at Del Mar Fair Grounds - Join us!

5-17-20123

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Strength:

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5-16-2013

Warm Up:

Strength:

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5-15-2013

Warm Up:

WOD:

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5-14-2013

Warm Up:

2013 Regionals Event #5:

5-13-2013

Warm Up:

Strength:

WOD:

5-12-2013

5-11-2013

Warm Up:

Hero WOD:

5-10-2013

Warm Up:

WOD:

5-9-2013

Warm Up:

WOD:

5-8-2013

Warm Up:

Strength:

WOD:

5-7-2013

Warm Up:

WOD:

5-6-2013

Warm Up:

Strength:

Core/Fun: (if time allows)

5-5-920132

5-4-2013

"Klepto"

5-3-2013

Warm Up:

WOD:

5-2-2013

Warm Up:

WOD:

5-1-2013

Warm Up:

Strength:

Stretch!

4-30-2013

WHOLE 30 LAST Day! How Many Made it?

Warm Up:

Strength:

WOD:

4-29-2013

Warm Up:

Mobility:

WOD:

4-28-2013