CFSD Open House Details

CFSD is Almost There

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

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

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

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:

1. I consistently fell short of my daily zone block prescription, from 3 blocks a day and even 8 blocks some days.
2. An average of 65% of my carb. intake was "unfavorable," fruit juice, bananas, low carb tortillas, and yogurt for instance.
3. 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.
4. As I steadily increased my daily fish oil intake, the positive effects continued to show.
5. 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

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

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.