2011 Event Schedule

January

1/23 Carlsbad Marathon/Half Marathon

1/29 Resolution Workout at CrossFit 619

February

2/13 San Dieguito Half Marathon

March

3/27 Superseal Triathlon

April

4/17 La Jolla Half Marathon

May

5/1 Big Sur Marathon Sold Out

June

6/4 Camp Pendleton Mud Run

6//26 San Diego International Triathlon

July - OFF

August

8/21 AFC Half Marathon

September

Disney Half Marathon

October

Women's Triathlon

November

Eco Challenge Catalina Marathon

December - OFF

What's New?

Friends and fans of SD PERSONAL TRAINER have noticed many changes in recent times. The body is dynamic and adjusts to change, resulting in the need for a constantly changing fitness program.

Some have asked, what is Crossfit?

Crossfit is a tried and true strength and conditioning program that has been around for a while, though seems to have popped up on the radar of those outside the exercise community in recent years. It has been used by military and defense specialists, as well as other elite and professional athletes worldwide.

CrossFit 619 emphasizes a program that is universal and can be applied to people of all fitness levels, ages and experience.

By employing various calisthenic exercises, free weights, gymnastics, bars, kettlebells and a variety of other conditioning tools (as well as natural body resistence), we prepare the athlete for all kinds of physical challenges.

Our stellar participation in events such as the mud run, boot camp challenge, Carlsbad 500 and many other local activities are exemplary.

This program, as well as our individual training at SD PERSONAL TRAINER emphasize the key elements of physical well-being:
* strength & endurance
* power & speed
* mind-body coordination
* agility, balance, and flexibility
* mental toughness

Come by the ample and well-equipped CrossFit 619 and SD PERSONAL TRAINER studios any time to see our fresh approach to physical training. Whether you are new to physical training, an experienced athlete, or even an alumni of our programs, you are likely to find something new that will challenge your body and ideas about physical fitness.

CrossFit Running Club in San Diego

Sunday 6 Mile Out and Back

http://www.mapmyrun.com/route/us/ca/san%20diego/347128646545667529

Total Body Exercises

All of us at SD PERSONAL TRAINER love to get out of the gym and put our new-found fitness in action. There is nothing better than the feeling having the energy to get outdoors and go kayaking or a trail run, or even spending the afternoon indoors on the climbing wall.

However, resistance training is a very important element in our fitness plan. While you may want to get out and play basketball or mountain climbing, a good plan of resistance training is certainly going to enhance these activities, as well as increase muscle mass. All in all, it will help you both feel and look great. There are a couple of total body strength training exercises that should be a part of any healthy person’s fitness plan.

Make sure to do these exercises at least once a week.

Squats
These exercises primarily work the thigh muscles, hips and gluts, as well as work to improve your tendons and ligaments.

Squats are an invigorating exercise that will increase the strength and size of the leg muscles and buttocks. For those who are concerned about not wanting to increase the size of their legs, they can reduce the weight and increase the repetitions for significant toning and total body energy.

There is some controversy surrounding the squat since, if done improperly, they can lead to back and knee energy. Therefore, it is paramount that proper form is learned from a fitness professional, like SD PERSONAL TRAINER, and followed religiously.

Deadlift
The deadlift focuses on strengthening the lower back, gluts and hamstrings. Therefore, you can imagine the benefits it gives to overall core strength, balance and toning.

Always make sure to keep the lower back straight and stable. If grip strength is a problem, use straps to help avoid slipping and allow you to focus on the proper muscles.

As with squats, if done improperly, this exercise can lead to lower back injury, so it is imperative to learn and follow proper form. Make sure to have excellent concentration and not get distracted while performing these exercises.

The Road Less Traveled

In your quest to use all the newly found energy you have gotten from your workouts with SD PERSONAL TRAINER, you may be considering hiking as the right option to both fulfill your new desire for exercise endorphins and enjoy the great San Diego outdoors.

When planning your hike, there are a few items you should consider making sure that it is the best experience it can be.

Most experienced backpackers recommend a maximum pack weight of about 30% of the hiker’s body weight. If you are beginner, remember that you should be careful not to over-estimate your pack-carrying abilities. However, as you gain more experience, you should consider that your pack is not only a tool for carrying your supplies, but also a way to increase the intensity of the exercise you will receive from your day’s hike.

There are a few categories you can use to determine the difficulty of the hike you are going to choose. Make sure to do a little research ahead of time and find out both the distance of your path, as well as the altitude you will ascend (and eventually descend).

The height climbed in one day is the total, not just the difference in height between your starting point and end point – remember that you may experience peaks and valleys along your route.

“Easy” Street
Elevation: 2500 meters above sea level
Speed: 4 km/hour on level ground
Pack: 25% of body weight
Distance: 10-15 km/ day

The “Harder” Road
Elevation: 2500 meters
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km/day or a climb of 750 meters up

The Road Less Traveled
Elevation: 3000 meters above sea level
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km or more and/or 1k meter climb

Pace Yourself
If you are hiking with a group, being average is actually the best place to find yourself. The leader of the pack may find themselves having to rest too often to let others catch up and the caboose may not be getting enough rest to efficiently make the day’s trip. Try to find a hike and group that places you right in the middle of it all.

Fitness for Fun: Hiking

Autumn is a great time to get out to enjoy San Diego county.

As we have mentioned before, there are a plethora of trains for running and enjoying the mountains and Fall air. Not only is this great exercise, but an excellent way to enjoy the beauty of our area.

However, some people may not be ready to hit the trails running. A fitness program from SD PERSONAL TRAINER is an excellent way to get your body prepared for all kinds of outdoor sports. It will help you get out of the gym and truly enjoy what a healthy body and positive attitude can do for your life. If you want to hit the trails now, but aren’t quite prepared to hit the ground running, you can try hiking. Some wonder what hiking can do for your body and if it is really effective exercise. The answer is certainly yes – or at least it is a great start.

Hiking for fitness can be broken down into a few elements.

Leg Strength

Regular hiking does great things for the muscles in your ankles, calves and thighs. Performing other exercises in the gym or other fitness plan will certainly help to augment your success as a hiker too.

Don’t travel light! Take a day pack or go for an overnight trip. For added fitness benefits, pack everything but the kitchen sink! Lifting both you own body weight and that of your pack will add to the workout!

Take the High Road

Search out inclines and challenging paths. These will work more muscles and you will also have the added benefit of great scenery.

A hike on level ground at a quick pace may be able to give you a low-intensity, endurance workout if you walk it over an extended period, but a climb will raise both your pulse and breathing rate.

Stick It Out

If you are new to backpacking, you may find that it takes some time to get used to carrying a pack. Some say that it takes over five hikes to develop the proper muscles to endure the bruises and rubbing that can be produced by carrying a heavy pack. Don’t give in to the discomfort – make sure to stick to it long enough to adjust.

Rock Hop

Make sure your ankles, calves and knees are strong enough to endure rough terrain alone before attempting to carry a heavy pack. It is important that your support muscles are strong enough to provide the balance and protection you need to avoid an injury. Additional packs may throw off your balance if you are not ready for them.

Safety is always important to SD PERSONAL TRAINER, so make sure to carry an emergency kit any time you go out on the trails. Enjoy the autumn air!