Crossfit 360 Long Beach and Tustin: WOD August 12, 2008

Monday, August 11, 2008

WOD August 12, 2008

"Breathless"

4 Rounds for time:

400 m run

25 Walking Lunges (one step = one lunge)

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No need to fear this WOD or any; just do the best you can- keep pushing yourself to the limit and your limits will get further and further away. A little secret: the WOD's are hard for all of us (yes, even for Jason Alexander) because the beauty of Crossfit is that it challenges us, no matter where we are. Some things will come easier for you; maybe you're a gifted runner or a super-strong weightlifter, but that doesn't mean you should come only for the heavy lifting or endurance days. The runner who can't lift should make it a point to be in on lift days, while the strong man should get his butt kicked on the runs. Practice what you are bad at; conquer it, and move on.

Hey, it's late. I'm philosophical.

5 comments:

Anonymous said...: Hey guys, good job today. I know running sucks but, hey, you're all getting better at it! :)

9 am:
Arthur 10:19
Stephen 12:31
Marissa 14:30
Peter 9:07
Shoshanna 9:55
Robin 10:20
Gabby 13:34
Kim 10:40
Erik 9:03
Jessica 9:23

11 am:
Nancy 11:20
Steve 11:23
Mary Lou (DNF; cramp in leg); August 12, 2008 at 1:59 PM
Anonymous said...: Lily 13:39
Vicki 13:28
Luis 8:47
Brandon 10:34
Danny 14:41

First timer
Kelly:
Charlyne 23:30

Ben and kevin did yesterdays wod:
Ben 17:57
Kevin 16:55; August 12, 2008 at 7:57 PM
Anonymous said...: Crossfit kids:
3 rounds for time:
10 box step ups
5 medicine ball throws
Kayla 2:47; August 12, 2008 at 8:22 PM
Erik the Great said...: Look at all these Tustinonians who owned this workout!

Roger 9:21
Garrett 9:42
Alec 9:47
Jean 10:11
Rob 11:14
Jonathan 11:58; August 12, 2008 at 10:19 PM
Crossfit 360 said...: Tustonian = good word.
-Jenn; August 13, 2008 at 6:53 AM

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How do I get started? What's the schedule?

Curious?
Call us at 562.427.9597 or send an email to info@crossfit360.com to schedule a private introductory class, and we'll hook you up! Check out the testimonials video on our youtube channel to see what you're getting into!

Class times are as follows:

Long Beach:

Monday: 530 am, 11 am, 5 pm, 6 pm

Tuesday: 530 am, 9 am, 6 pm, 7 pm

Wednesday: 530 am, 11 am, 5 pm, 6 pm

Thursday: 530 am, 9 am, 6 pm, 7 pm

Friday: 9 am, 11 am

Saturday: 10 am

Tustin:

Monday: 12 pm, 6 pm, 7 pm

Tuesday: 7 pm

Wednesday: 12 pm, 6 pm, 7 pm

Thursday: 7 pm

Frequently Asked Questions

Ask Away! What's Crossfit? Can you do it? How do you get started? If a tree falls in the woods and no one hears it, does it make a sound? Are you doing what you were meant to do in life? The answers to all (well, most) of your questions!
1. These workouts sound gnarly and impossible. Do you have to be an Olympic athlete do to Crossfit?
a. No! All Crossfit workouts are scalable. Can’t do pullups? We have an alternative. Can’t deadlift 385#? Don’t worry- start with 10#, and if you stick with it, you’ll watch your strength grow exponentially. Coaches are more than willing to work with you to adapt the day’s WOD to challenge you at a level you can handle.
2. Speaking of WOD’s, what’s a WOD?
a. You’ll find Crossfit has its own lingo. The WOD is the Workout of the Day, which changes daily. Some days are single modality (one type of exercise, e.g. lifting or cardio), others are dual modality (e.g. cardio and body weight (“gymnastic”) exercises or lifting), while still others are triple modality (cardiovascular, gymnastic, and lifting). WODs are typically for time, for rounds, or for weight, meaning: for time- pretty self explanatory, the WOD will say something like “Five rounds for time of…”; for rounds- as many rounds as you can complete in a given time period; for weight- again, self explanatory- you’re going for the heaviest weight you can lift safely and successfully.
3. Does everybody do everything in unison, like step-aerobics?
a. Nope. You’re pushing yourself at your own pace- trying to be as fast as you can, or complete as many rounds as you can. You’ll still be working out with other people in class, but they may finish before or after you.
4. But what if I finish last?
a. So what? You did it right? DFL>DNF>DNS. Odds are that you are going to be last at some point, whether it’s because you are having a bad day or what we are doing that day isn’t your strong suit. But the point is, you came in, you tried, and you put yourself out there (rather than staying home and eating doughnuts). You’ll find that everyone who Crossfits has respect for anyone else who does- it doesn’t matter if it takes you 5 minutes or half an hour to do something- we’re all in this together.
5. What the heck does DFL>DNF>DNS mean?
a. Dead F*cking Last beats Did Not Finish beats Did Not Start. It’s the Crossfit360 motto.
6. Who does Crossfit? Am I going to fit in, or will I be the only (female, male, over 40, LE officer, firefighter, overweight, underweight, superfit, unfit, good-looking, bad-looking, insert adjective of your choice) person there?
a. Everybody can do Crossfit- we get people from all walks of life (seriously). Some of us are superfit, some of us have set a goal to become superfit, and some of us just want to not suck at life, as they say over at Crossfit One World in northern California. We have men, women, police officers, students, older adults, overweight people, underweight people, and people from all walks of life and backgrounds- some are former or current athletes, while some have never played sports. And hey- everyone at our gym is good-looking!
7. How does this fit with Krav Maga and Thai Boxing?
a. Crossfit is a great compliment to our other programs because it emphasizes explosive power, in addition to 10 other components of fitness. Chances are, if you either elect to put yourself in the ring or find yourself in a street fight, you’ll be doing something very intense for a relatively short duration. That is Crossfit! For example, a police officer frequently won’t chase a suspect for 10 miles. So why train to run 10 miles? Why not train to run 2 miles FAST? Real life doesn’t involve bicep curls (well, unless you live in a frat house), elliptical machines, and giving your leg muscles a day off every other day. So why would you exercise that way?
8. Why do you have rest days/skill days/make up day? What’s the reason for that?
a. One of the recommended Crossfit splits is 5 on, 2 off, which is the split we use at our gym. We realize that because of work, life, interpretive dance classes, etc. that you might miss a work out on a weekday, or that 5 on, 2 off might not work for you for other reasons. Since we predict you’ll turn into a workout junkie, you’ll be disappointed when you miss a WOD. So the Saturday class is the day we give you to make up a missed workout the previous week. Don’t feel like it, but still want to come in on a Saturday? That’s OK- make it a skill day, and use it to focus on a weak area, like running, pullups, muscle-ups, handstand pushups, you name it. Practice a few dozen of those, plus your warm up, and there’s your workout. We find that the exercises that are tougher for people to execute don’t come up often enough to allow people to focus on them, and when you’re doing the WOD for time, it’s often hard to also focus on learning.