Crossfit 360 Long Beach and Tustin: WOD October 6, 2008

Sunday, October 5, 2008

WOD October 6, 2008

10 rounds for time:
Run 200 m
10 situps (no GHD today- it'll slow you down too much)
Hate running? You can row 300 m instead.
53 pushups, Crossfitters! So, who's gonna finish strong & proud, with no missing reps??? Although we're "halfway" done, the second half of this road is a little rockier...

22 comments:

Anonymous said...: 51 and 52 done. Had a great time on saturday. Went to SD with Steven and got to work out with Greg Amundson. If you don't know who he is, watch the heavy fran video. See everyone bright and early!; October 5, 2008 at 9:02 PM
Anonymous said...: 52 done.......; October 5, 2008 at 9:11 PM
Mustafa said...: 52 under the wire.; October 5, 2008 at 11:57 PM
Anonymous said...: 50 +51 +52 all done; October 6, 2008 at 8:53 AM
Anonymous said...: i don't know why every one is saying 52. but we are on 53 today.
maybe it's because there wasn't a blog yesterday?; October 6, 2008 at 9:25 AM
Anonymous said...: Yes, sorry about that guys- blogger was acting finicky and I couldn't get anything to stick on Saturday night or Sunday morning.
-J; October 6, 2008 at 9:51 AM
Anonymous said...: Hey Kirk- can you email me? It's about the newsletter. My email is jennifer@crossfit360.com. If anybody else wants to send me fanmail, you can email me too :)
Jenn; October 6, 2008 at 10:00 AM
Anonymous said...: 52 and 53 done.; October 6, 2008 at 10:13 AM
Anonymous said...: 52 done on sunday,look at sara doing all those push ups. those had to be painfull; October 6, 2008 at 10:41 AM
Mustafa said...: 53. Hey Joey: the first few 52s were posted on 10/05, so that's what they were talkin' about; the rest, just late posts on account of there was no blog post yesterday (hmmm. where did I just read that?)

Didn't realize a photo would pop up next to my posts, so I changed it to my favorite party hat girl, when she was 5.; October 6, 2008 at 12:19 PM
Anonymous said...: Great job this morning! The only downside is we didn't have our creepy running coach grubbing on del taco to give out pointers. I'll get a hold of him and make sure he's there next time...
5:30am
John-32:23
Diana-15:58
Jesse-16:55
Dustin-15:14
9am
Paty-14:07
Jim-11:47
Chuckie-12:52
Jeremy-11:57
Stephan-17:20
Mustafa-15:38
Jason-12:20
Kim-13:01
11am
Robin-13:44
Kailan-15:15

And 53 pushups done...; October 6, 2008 at 1:41 PM
Anonymous said...: yeah mustafa I didn't look that hard into it. haha i guess I'm just lazy after pushups! thnx bro have a good one; October 6, 2008 at 2:00 PM
Anonymous said...: 52 and or 53 are done!; October 6, 2008 at 3:21 PM
Anonymous said...: WOD - 13:28
+ 53 pushups. I'm still able to do then all without stopping, I doubt I could do that 53 days ago.
Thanks; October 6, 2008 at 5:02 PM
Anonymous said...: Did 52 yesterday and 53 today. I can get to 40 without stopping.; October 6, 2008 at 5:59 PM
Anonymous said...: 53 done... still can't do them with a smile; October 6, 2008 at 6:02 PM
Anonymous said...: Oct. 5: 48, 49, 50, and 51 done.
Oct. 6: 52 and 53. At least I'm finally caught up.
Ben; October 6, 2008 at 6:19 PM
Anonymous said...: 53 done; October 6, 2008 at 7:03 PM
Anonymous said...: All caught up to 53!; October 6, 2008 at 8:26 PM
Anonymous said...: caught up, 50+51+52+53; October 6, 2008 at 8:39 PM
Anonymous said...: Nite owls representin'...
Way to push it everyone!
6pm
Ranier-14:05
Mike-13:13
Andy-13:27
Jen-17:59(Rower)
Margo-15:57
Luis-11:43
Dee-16:12
7pm-Intro
Jerry got a little taste of crossfit and powered through a round of kelly, great job!; October 6, 2008 at 9:07 PM
Anonymous said...: 52 and 53 done. Can't lie, I can only do 25 without stopping, but it's better than last week, could only do 20!; October 6, 2008 at 9:11 PM

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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

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Saturday: 10 am

Tustin:

Monday: 12 pm, 6 pm, 7 pm

Tuesday: 7 pm

Wednesday: 12 pm, 6 pm, 7 pm

Thursday: 7 pm

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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.

Sunday, October 5, 2008

WOD October 6, 2008

22 comments:

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