Crossfit 360 Long Beach and Tustin: December 23, 2008

Monday, December 22, 2008

December 23, 2008

"Eva (in the rain)"
5 rounds for time:
30 box jumps
30 kettlebell swings (2 pood)
30 pullups
No whining. You've got 3 days off after this!!
Don't forget the holiday schedule and good luck doing any last minute shopping!

7 comments:

Anonymous said...: I realize that I may have been slightly mentally deranged when I wrote the post last night- and wanted to explain the "in the rain" part. I wasn't sure whether it was going to rain today-- and neither was the weather channel-- so I modified the 800 m run (which is in the real Eva) to 30 box jumps.
I can't be held responsible for anything written after 1030 pm.
Jenn; December 23, 2008 at 8:25 AM
Lizen said...: Jenn,

Good Morning! Absolutely no worries and no need clarify. The modification to BJ from the 800m run was greatly appreciated. It was freezing cold (40's) this morning!!!

Lizen; December 23, 2008 at 9:01 AM
Anonymous said...: Hey Liz-
Good, glad to hear it! I looked at what I had written this morning and thought, well that's certainly not self-explanatory!
I thought of you guys at Crossfit this morning; I'm sure it was freezing.
Good news = someone from the city is coming to inspect the gas lines so we can install heat shortly!
Jenn; December 23, 2008 at 9:04 AM
Anonymous said...: IS . . . THAT :ragged gasp: IT?

:vomit:

:fall over:

:bleed:; December 23, 2008 at 10:23 AM
Anonymous said...: LOL Jim that's awesome. You forgot faint, have a seizure, and the sound of a limb falling off ;)
Jenn; December 23, 2008 at 11:30 AM
Anonymous said...: Oh no, I'm not passing out. No way. I earned this feeling, I made my body betray its motor functions, and I'm going to stay awake to enjoy it.; December 23, 2008 at 2:40 PM
Anonymous said...: Very impressive today!

JP=Jumping Pullup

Efren 22:18 JP#35
Lizen 28:00 JP #26
Vicki 30:58 JP# 26
Sergio JP #35
Jim 35:39 #50
Kim 21:10 #35
Luis 32:52 #44
Mike 31:36 #26
Jeremy 33:30 #50

Tabs mod kelly 30/30/20 22:07; December 23, 2008 at 6:15 PM

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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.

Monday, December 22, 2008

December 23, 2008

7 comments:

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