Thursday, February 26, 2009

February 27, 2009


For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
You can always replace the extensions with supermans (but you'll missing about 1/2 the fun!) Check out the locked out, straight legs and the snaking motion she uses to bring herself upright (gets you to use the whole back- more bang for your buck!)
Newsflash: our next Shredder will be March 7 at 10 am!!! Bring your friends (and enemies)!

Hey Ladies...

This post is for all the sexy Crossfit360 gals. We're planning ahead (hey, fail to plan, plan to fail, right?), so we're thinking about our Affiliate Cup team. We need at least 2 gals and 2 guys, but can have up to 3 of each. The guys we've got covered, but we're still lookin' for at least one more chica badass, maybe 2. Kim is the sole provider of estrogen at the moment. Hey- I'd be down, but my eggo is preggo, remember? (I love Juno). We're considering any and all comers, it doesn't matter if you're a new gal or been around since we've opened. We have a few names in mind... but we want to hear whether you're up for it and interested. The Games are July 10-12 in Aromas, so you have p-l-e-n-t-y of time to get ready! Email me at jennifer@crossfit360.com

Wednesday, February 25, 2009

February 26, 2009


For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Buy. Your. Spectator. Tickets. Right. Now. I. Mean. It! :P

Tick tock tick tock...

Alright you slackers, time is running out! Buy your ^&)*_)(*&! spectator slots for the Qualifier- there are only 5 days left! Go to www.socacrossfitgamesqualifier.com. Now.

Tuesday, February 24, 2009

February 25, 2009


Here's nice little weight liftin' combo:
Front Squat to Push Jerk
3-3-3-3-3
Do a Front Squat, regrip the bar and then perform a push jerk. Start light and the progress to heavier weights. Man, I said all that stuff yesterday and... nothing. I'll let Muhammad Ali do my talking today: "Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." "When you're as great as I am, it's hard to be humble."

Monday, February 23, 2009

February 24, 2009


6 rounds for time:
Run 400 meters
Rest 2 minutes

Some Crossfit facts and information to chew on while you run:
“Power: Work done or energy transferred per unit of time; The time rate of doing work.”
Force x Distance = Work
Work / Time = Power
“Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.”
Power = Intensity
The simple definition of Crossfit is “constantly varied functional movement performed at high intensity.” Constantly varied? We know this- it's why I spend several hours per week on programming! Trying to keep it fresh, keep it interesting, and keep your body confused (I'm not responsible for your mental confusion). Functional movement? Functional movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature. Bicep curls = not a functional (not a multi joint movement). Pullups? Um, yes. Intensity, as Freddie from One World puts it, is where the good shit is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As Crossfitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout.
More to come on these formulas and explanations. So we can work hard AND smart!
Hey- did you guys know that Erik is a certified Crossfit Level 1 instructor? And Renaissance Man? ;)

Sunday, February 22, 2009

February 23, 2009


Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Dumbbell thrusters (M:35#/W:25#)
Wall balls (M:16#/W:14#)
Box jumps
You are shooting for 12-14 minutes in this workout.

Yet another reminder: BUY your spectator slot tickets for the Games 2009 Qualifier!!!! Go to www.socacrossfitgamesqualifier.com to avoid being aced out, miss all the fun, and not get to see Crossfit360 kick some affiliate butt!

Many of you have heard us talking about, and consequently asked about In-n-Out Fran. Well, here it is. Are you man enough? (I am not).

Thursday, February 19, 2009

February 20, 2009


"Slightly Profane 50"
50 pullups
50 wallballs
50 double-unders
50 pushups
50 squats
Hey... it's better than a Filthy Fifty! ;)
Here we see Jason's take on proper wallball form.

Wednesday, February 18, 2009

February 19, 2009


Death by GHD (or abmat)
With a continuously running clock, do one situp the first minute, two situps the second minute, three situps the third minute, and so on, continuing as long as you are able.
Hint: Death by GHD will be MUCH more painful than death by abmat. Like the difference between being eaten by a shark and passing on quietly in your sleep.
Some musing on form and weight. *Don't do the weight if you can't do the form!* We're all guilty of this, instructors included, because we want you to see your (and our) weights go up! But the bottom line is this: you should be doing whatever weight you can successfully maintain your form at. No more. No less. If we all abided by this rule, I think it's safe to say that we would all see our lift numbers go down. But: we would see them go back up again as our superior technique assisted proper development, and ultimately, your numbers will go higher when you have proper form.
Beware: I've unleashed the dogs- the guys will definitely be on you more these days about *proper* form, and don't be surprised if you see plates getting pulled off your bar when your form isn't accurate. This is non-negotiable. We subscribe to high standards at our gym, and that includes high standards when it comes to form!

Tuesday, February 17, 2009

February 18, 2009


For time:
Run 800 meters
Shoulder press, 21 reps
Run 800 meters
Push press, 21 reps
Run 800 meters
Push Jerk, 21 reps
Do I smell vomit?... ;)
REMEMBER- don't do the weight unless you can do the form!!!!!!!!!!!!!

Monday, February 16, 2009

February 17, 2009


Squat clean 1-1-1-1-1-1-1 reps
This may be the first time doing squat cleans for many of you, so remember: Mechanics, Consistency, then Intensity. Get the form right before going crazy with the weight. Here are some beautiful squat cleans, done each time the girls get to the end of the mat. The girl in the maroon tank with flawless form is Jolie Gentry.
Did you guys like the team workout? Let me know; I'll incorporate more of them!
Carmen asked me about vomiting last night, so I thought I'd wax poetic on it.
First, the upside of vomiting is that we give you a free T-shirt if you puke.
That said, what is it with puking after or during a workout? I have heard many people who don't quite understand Crossfit describe it as "that workout where they try to make you puke." It's not the workout that makes you vomit, it's you. Puking can be caused by a number of things. What you ate, what you drank, what movements were in the workout, your current fitness level....etc. I've heard that nausea is caused by a huge dump of lactic acid in the body, especially with folks who push themselves past their present fitness level. Credit to Freddie C. for this explanation, by the way.
You may never vomit after a workout, or, you may vomit a lot. I'd say if you're falling into the latter category frequently, try to put more distance between your last meal and your workout! This is a personal opinion, but I think people vomit more often when they don't listen to their body (e.g. some people think they must protein load immediately after working out, but if your stomach says no thanks, listen to your body!)
What WOD has made you/almost made you puke? For me, it was Fran. The 10 rounds of 12 burpees/12 pullups one didn't make me puke, but it did make me weep when I got into the car.

Sunday, February 15, 2009

February 16, 2009


Team workout: Three (3) person teams

75 box jumps
75 push ups
75 air squats
for three rounds.

While one team member is working, working up to the total of 75 reps at each station, another team member will be completing 20 stationary lunge steps (10 on each leg). The third team member will be resting. When the team member doing the lunge steps is done then they will rotate. The lunging person jumps, the rest member does the lunges, the one who was jumping rests. This keeps going on at each exercise until the 75 reps have been combined as a team total. This will be done for three rounds.

DO NOT BE LATE FOR CLASS TODAY! If you are, it is completely up to the good graces of your instructor to let you participate (I suggest bringing Starbucks, particularly at the 530 am class).

Don't forget- tonight at 6 pm there will be a lift seminar for those of you who can't attend on Saturdays. (We will also have the regular WOD and the intro class at 6 pm). If you plan on attending the seminar, but also want to do the WOD, you'll need to make it to the 5 pm class.

Here it is- home of the southern CA qualifier for the 2009 Crossfit Games. Don't forget to buy your spectator tickets! www.socacrossfitgamesqualifier.com

Thursday, February 12, 2009

February 13, 2009


"Lucky Numbers"
7 Rounds for time:
13 burpees
13 kettlebell swings
Be extra careful today, Friday the 13th! Stay away from people named Jason! ;)
Here a couple scary facts about the number 13:

- In a traditional hangman's noose there are 13 twists of the rope and 13 steps to the gallows.
- Many buildings don't count their 13th floors. You'll see on their elevators that the numbers skip from 12 to 14.

- There is no 13th Avenue in San Francisco, instead Funston Avenue is between 12th and 14th Avenues.

- In Formula 1 racing, there is no car with the number 13. The number has been removed after two drivers were killed in crashes, both driving cars numbered 13.

- Killers Charles Manson, Saddam Hussein, Jeffrey Dahmer, John Wayne Gacy, Theodore Bundy, and Jack The Ripper each have 13 letters in their names.

I wonder if THIS Jason Crossfits?

Wednesday, February 11, 2009

February 12, 2009


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your score is the sum of the lowest numbers from each exercise- for example, if your pullups are 8, 8, 8, 8, 8, 8, 7, your pullup score is 7. Get it? I know, it sucks!

Don't forget there will be a lift seminar at 6 next Monday! The joint will be jumpin' as we will have the regular WOD, the intro class, and the seminar!

"Pukie" is an attempt by us to take the one negative aspect of our program and feature it rather than hide it. If we can revel (O.K., maybe occasionally delight in it) in the worst of what we encounter we are stronger for it, right?"
-Crossfit found Greg Glassman

Tuesday, February 10, 2009

February 11, 2009


For Time:
45 Double Unders
25 Ring Dips
45 Double Unders
25 Ring Dips
Hey- no excuses if it's raining again! And, by the way- we're not total jerks- so if it is raining during your run, I promise we'll find a modification for you. I hereby declare the "but-its-raining-and-running-is-in-the-wod" excuse moot!

BUY YOUR SPECTATOR TICKETS!

Hey hey hey. One thing we definitely are is a community (of nut jobs!) Nut jobs or not, that still means we need to support each other. So come on out and support the Supreme Nut Jobs who are competing at the southern California Crossfit Games 2009 Qualifier, held on April 18 & 19 at the Orange County Sheriffs Regional Training Academy in Tustin. To buy a spectator slot go to www.socacrossfitgamesqualifier.com- it's $25 for both days (not bad!) To date, Jason A., Kim (who needs no last initial, much like Cher or Madonna), Luis (also like Cher or Madonna), and Mustafa (really, need I say more? You've heard the comments about his purse and seen the fabulous pics) are all registered to compete. These guys are gonna go through HELL, so the least we can do is be there to watch.

So, you're thinking "April? That's SO far away. I've got plenty of time. I don't need to buy tickets yet." YES YOU DO. There are over 70 affiliates in southern California- which means the slots are disappearing fast. I'll have to go there early to pitch in, but we'll organize a caravan from Cherry for sure. It'll be a great weekend- so don't miss out!

Monday, February 9, 2009

February 10, 2009


Front Squat 1-1-1-1-1-1-1

You really need to work at your max effort. You need to know what it is! I am not even worried if you start a little light at the beginning, but the last two or three reps should be all you can give! Your trainers are going to be all over your depth on this one! Make that work count.

If you have the time when you are done, attempt to do 50 GHD sit-ups and 50 GHD back extensions. Break it up any way you want, and it is not for time.

Did you miss the last lift seminar? Well, not to worry. Monday, February 16 at 6 pm we'll be having one for all of you chickens who *must* sleep late on Saturdays.

Sunday, February 8, 2009

February 9, 2009


As many rounds as possible in 20 minutes:
Run 200 m
21 SDH (95#M; 65#W)
15 pullups
Not sure how many of you have seen this vid... "Ryan." Look for Kim in the midst of all this madness working on her muscle-up! And you've GOT to love the music. Any bets on who put this one together??

Saturday, February 7, 2009

RMS


MISERABLE day today kids... but there's no such thing as a miserable day with Crossfit around! ;)
Perfect day to sleep in and rest, or come in and make up one of the non-running wods from this week (unless you're crazy like that), or work on... burpee pullups?

Thursday, February 5, 2009

February 6, 2009


Here's one we haven't done in awhile:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
So there is no question-- run through all the shoulder press reps, then the push presses, then the push jerks.
Stay dry today :)
And... if you want to watch Jason, Kim, and Luis compete in the Socal Crossfit Games Qualifier, sign up to be a spectator at www.socacrossfitgamesqualifier.com. Let's make a fun event out of it guys! C'mon. Who's in? We've got to get organized because they are already running out of slots.

Wednesday, February 4, 2009

February 5, 2009


I think we need to do something a little bit different. So here's my concoction: In a "Gamblers Choice" class in equestrian showjumping (some of you know that I competed quite a bit as a junior rider) each obstacle is allotted a point value according to its difficulty, and competitors may jump all the obstacles they choose in any order/direction. The highest score amassed within a time limit wins. So I propose Gamblers Choice Crossfit:
10 burpee pullups (10 points)
10 ring dips (10 points)
10 wall balls (14#) (5 points)
Run 400 m (5 points)
10 pushups (3 points)
10 squats (3 points)
10 situps (1 point)
You can do any exercise in any order; the highest score in 20 minutes wins! The highest scorer from each class will win a T-shirt. In theory, you can pick one exercise and do that continuously for 20 minutes. You MUST complete the set in order for it to count (e.g. too bad if you're on the 9th burpee pullup at 19:59). Don't forget to yell to your instructor when you've completed an exercise.
And let me know what you think. Yesterday's lack of comments left me as sad as Eeyore.
Big-up to Aaron who let us use the track for the Matrix workout last night! Thanks!

Tuesday, February 3, 2009

February 4, 2009


"Frelen"
5 rounds for time:
Run 400 m
15 dumbbell thrusters
15 pullups
There is some controversy as to whether Frelen is a 400 or 800 m run. I'll accept cash, gift cards, and hugs (pre-workout, of course) for electing to err on the side of kindness.
Dumbbell thrusters have *quite* a different feel to them as compared to those done with the barbell. I'll be curious to hear thoughts of which you think are harder- post to comments :P
Meanwhile, check out this funny and cool video on the benefits of Crossfit, 6 months in.

Monday, February 2, 2009

February 3, 2009


Back Squat
5-5-5-5-5
Don't overlook the heavy lifting days, gang. Pair up with someone who lifts about the same weight as you do and hit it hard!
This is not a back squat, by the way... ;)

Matrix People: BUY YOUR QUALIFIER SLOT NOW

Matrixers: if you want to compete in the Crossfit Games Qualifier, which will potentially allow you to compete as an individual at the 2009 Crossfit Games, BUY YOUR SLOT IMMEDIATELY AT www.socacrossfitgamesqualifier.com. This does NOT AFFECT those of you interested in the Affiliate Cup. They are already 1/3 sold out- so go to the site now!

Sunday, February 1, 2009

February 2, 2009


"Moving Day"
7 Rounds for time:
Sprint 200 m carrying a plate (45#W; 55#M)
10 SDH (65#W; 95#M- or more, if you can hang safely, with good form!)
This is a WOD of my own creation, seeing as how Alan and I just moved from HB to the good ole' LBC this weekend. Moving, as always, is good times! I *love* running around the house saying things like, "Do you know which box my underwear is in?" and "Sh*t. There's no hot water."
Meanwhile, check out Kim with her flawless form at the bottom of the Deadlift (a cousin of the SDH).