WOD (Workout Of the Day)

230917

sweat

roll-out + stretch 10 minutes

….

for time:

run 1 mile

100 air squats

row 1000 meters

50 pull-ups

50 handstand push ups

1 mile run

 

-koog

 

 
Below is a list of the past week’s workouts.
Click here to view our entire archive of WODs.

Thursday March 20, 2014

Strength:

Bench
3 Sets of 5 Reps

WOD:

10 min AMRAP

  • 12 x TTB
  • 24 x Pistols
  • 400 m Run

Friday March 21, 2014

Strength:

Back Squat (Low Bar)
3 Sets of 5 Reps

WOD:

5 RDS

  • 5 x Thrusters (185/110)
  • 10 x Burpees
  • 15 x Sit-Ups (mimic GHD)

Saturday March 21, 2014

Strength:

Power Clean
5 Sets of 3 Reps

WOD:

9-6-3

  • DL (315/225)
  • Strict Pull-Ups

Monday March 24, 2014

Strength:

Front Squat
3 Sets of 5 Reps

WOD:

21-15-9

  • Back Squat (225/135)
  • Push Press (135/95
  • For time: Row 2000m

Tuesday March 25, 2014

Strength:

Deadlift
5 Sets of 4 Reps

WOD:

5 Rounds for time

  • 5 x PC (225/135)
  • 5 x MU*
  • 5 x HSPU
  • *3 C2B/3 Dips = 1 MU

Wednesday March 26, 2014

WOD:

5 Rounds for time

  • 20 x Pull-Ups
  • 30 x Push-Ups
  • 40 x Sit-Ups
  • 50 x Squats

Friday March 28, 2014

Strength:

Bench
3 Sets of 10 Reps

WOD:

10 min EMOM

  • 20 x Thrusters (135/95)
  • 20 x BJ (24/20)

2 min rest

5  min AMRAP

  • 15 x GHD
  • 30 x DU

AMRAP: As Many Rounds (or Reps) as Possible
BS: Back squat
BTWB: Beyond the Whiteboard. A website for tracking your WOD’s.
BW (or BWT): Body weight
CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
CF: CrossFit
CFHQ: CrossFit Headquarters
CFWU: CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DFL: Dead F’ing Last
DL: Deadlift
DNF: Did Not Finish
EMOM: Every Minute on the Minute
FS: Front squat
GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
GPP: General physical preparedness, aka “fitness.”
HC: Hang Clean
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PJ: Push Jerk
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparedness, aka skill training.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do a HSPU, you subbed regular push-ups.
TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
400M SOUTH
Run to A Little Moore Coffee Shop / Corner Frame Shop and back to gym
400M NORTH
Run to W Jason St. Yu Me Ya Sake House and back to gym

800M SOUTH LOOP
Run to Diana, uphill to Neptune, North to W. Glaucus, back to Coast Hwy, North back to gym.

800M NORTH LOOP
Run to W. Jason, uphill to Neptune, back on Neptune to Phoebe, back to Coast Hwy and back to gym on Coast Hwy.

0.95 mile SOUTH LOOP
Run to Leucadia Blvd, up the hill to Neptune, North to Phoebe, back South on Coast Hwy to Gym.

1 MILE SOUTH LOOP
Run to Europa (1 block south of Leucadia), up the hill to Neptune, North on Neptune to W. Glaucus, back on Coast Hwy to Gym.

1 MILE OUT AND BACK
Run north to Phoebe, uphill to Neptune, South to W. Leucadia Blvd, return same way.

1 MILE OUT AND BACK
1 mile out and back: north to Avocado on Coast Hwy, straight back to gym on Coast Hwy.

OTHER RUN ROUTES
To Beacon’s and back: 0.6 miles
To Grandview and back: 1.5 miles
To Grandview, back on beach to Beacons, and back to gym: 2 miles

 

Getting Started

New to CrossFit? Getting started with us at CrossFit Leucadia is simple!

Complimentary Class:
Come get a taste of a CrossFit WOD - Workout Of the Day. We invite you to join us for our Saturday 10:00 - 11:00 AM intro class. We will teach you a the basic CrossFit movements and a entry-level WOD. This class is suited for all abilities and fitness levels.

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What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.

Membership

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Facilities

5,000 SQUARE FEET OF INDOOR SPACE.
5,000 SQUARE FEET OF OUTDOOR SPACE.

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Pull up bars • Hypersquat • Free-motion cross cables • Olympic lifting

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Coaches

The coaches at CrossFit Leucadia come from diverse athletic backgrounds and experience, but they all have one thing in common, they care.

MICHAEL KUGLER - A.k.a KOOGS

MICHAEL KUGLER - A.k.a KOOGS

Trainer/Owner/Operator of Physical Culture 101TM and CrossFit Leucadia™ View Details
MICHAEL KUGLER - A.k.a KOOGS

MICHAEL KUGLER - A.k.a KOOGS

Trainer/Owner/Operator of Physical Culture 101TM and CrossFit Leucadia™

Michael along with his partner Tommy Moring have given birth to the holistic playground of their dreams. Nestled just two blocks from the Pacific ocean on historic coast hwy 101 in Leucadia, Physical Culture 101 is the culmination of a life long passionate pursuit. The aim is a simple one, to create a community space where the emphasis of becoming and maintaining Strong- Healthy-Happy people could be realized. Koogs learned long ago, that his prize is in the moment. Finding comfort in metabolic chaos, and usually smiling upon the return to homeostasis, like a lion, Koogs moves
only when he has to, but when he does, he goes “all-in.” Perhaps the only extrinsic motivation that might help him move quicker would be a 22oz. T-Bone steak cooked medium rare. Having said that, Koogs loves training and coaching others, and excels at designing programs for them to reach and exceed their goals. Koogs particularly thrives on helping to develop competitors because of his innate understanding of what needs to happen in “that moment.”

Whether it be planning, coaching a WOD for CrossFit Leucadia, or working one-on-one, Michael is grateful for the opportunity to serve the community, be present and MOVE!

About

We are dedicated to the exploration of human potential. A sanctuary for those seeking maximum physical, mental, spiritual and social development. Quite simply put, a place where our community can call home. We believe a strong physical culture is made up of equal parts, strength, focus, intensity, sacrifice, and humility. For it is our experience that strength of health and body are inextricably linked with strength of mind. This is our ideal of what it is to be healthy and whole. This is a high-intensity, holistic playground. A laboratory where we can continually deepen our understanding of the interplay between intensity and movement. Relationships made here are strong because we have shared challenging experiences together. Ones that accept and encourage individuality as well as share the common vision, purpose, and goals of the whole. In essence, a physical culture is better able to seek and serve it’s highest purpose. For us, that boils down to: Strong. Healthy. Happy.

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1144 N Coast Highway 101, Leucadia, California 92024 (760) 818-9015
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