April 1, 2009

"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Oh, and by the way...
April Fools!
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Register for qualifier spectator slots!

So, according to the website, this is absolutely, positively, 100% for sure the last day to buy a spectator slot for the qualifier. (Yes, I know they said that about March 15th too. But something tells me they're serious this time!). Go to www.socacrossfitgamesqualifier.com Registration closes at midnight tonight, and there will be no onsite registration. Come see Kim, Matt, and Mustafa kick some serious as*! I pity the fools that stand in their way...

March 31, 2009

10 rounds for time of:
10 Pull-ups
10 Ring dips

Hey- we don't want those rips from Friday to heal, do we??? :)
This Saturday at 11 am, come meet Julie Carbonara, our newest instructor. She'll be doing a nutrition seminar free to members ($25 for non-members). If you're interested, sign up at the front desk at any of the 3 facilities. Be sure to put your email down, and log everything you eat (Julie said, and I quote, "even a jellybean must be written down!") for 3-5 days before the seminar.

March 30, 2009

Four rounds for time of:
Run 400 meters
50 Squats
Make sure as you get tired (inevitable) you don't slack off by bringing your chest to your thighs during your squats instead of actually dropping your hips & butt down and back.
Does everybody know Crossfit is coming back to Tustin??? Beginning April 6, one week from today, we'll have classes at 6 and 7 pm. Get ready Tustonians... you asked for it!

March 27, 2009

Sorry to be posting so late... er, early... I was kidnapped by aliens last night and was just returned. Fortunately, no probe was involved. I affectionately call this one my Nemesis WOD.
For time:
10 rounds of
12 pullups
12 burpees
This is my friend Matt, a psychologist deployed with the Navy. Here he is sitting on Saddam Hussein's throne. Life is definitely weird.
Hey Carmen- I heard you left me "something" at the school! Thanks! (as long as it's not a bill or dirty socks ;) I'll pick it up later today!! :)

March 26, 2009

"Karen"
150 wall ball shots, for time. The heavier, the better ;) And this is NOT the kind of wall ball I'm talking about... Watch til the end- that's the funniest part.

March 25, 2009

For time:
Run 400 m.
Then do 3 rounds of
15 plate cleans (M 45#; W25#)
15 pushups
Then run another 400 m. Get it? It's a "run 400 m" sandwich with 3 rounds of plate cleans and pushups in between.
What's a plate clean? Just like a med ball clean but you are cleaning a plate (that starts standing up on its side, not laying flat). Go to www.crossfitoneworld.com and check out 3/21/09- there's a vimeo video of the plate clean (I couldn't embed it here). That's Freddie C. on the video by the way-- I've been known to pilfer his unbelievably creative (and painful) WOD's. FYI, he warns not to burn yourself out with the first 400 m run-- the plate cleans catch up to you quickly...

March 24, 2009

For Time:
Deadlift (rx'd = 225# for men; 185#W) 21 reps
Run 800 m
Deadlift 15 reps
Run 800 m
Deadlift 9 reps
Run 800 m
Knock knock. Who's there? New. New who? New-bie- Should I be doing the rx'd? No!!! You should *not* be doing the rx'd unless you've been Crossfitting (and can lift that much weight) for at least 3-4 months. That way, we know your form is tip-top shape!! The no rx'd rule also applies to our other friends known as Injured, Excessively Sore, and Back Problem.

March 23, 2009

Let's start the week out right!
"Fran"
21-15-9
Thrusters 95#M; 65#W (alternatively, you can also do Heavy Fran = 135#M; 95#W)
Pullups (no kipping if you're doing Heavy Fran- dead hang, please)
The current Fran record (though the person's pullups are questionable- I've seen the video) is 1:53. 1:53. I can't even microwave popcorn in 1:53...

March 20, 2009

Deadlift
3-3-3-3-3
The Qualifier is coming... Can I get everybody who is going as a spectator to post a comment today, just so we can start considering car pool issues (plus I really wanna know!)

March 19, 2009

"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
-or-
"Mini-Murph"
800 m run
50 pullups
100 pushups
150 squats
800 m run
Parse out pullups, pushups and squats as you like.
Noob: "Oh my God!"
Me: "Ha. Told you."

March 18, 2009

7 Rounds:
30 seconds wall balls
30 seconds box jumps
30 seconds rest
Noob: "But my goodness! This sounds so easy! Are you sure? Is that all?"
Me: "Pick up a heavier ball. Jump onto a higher plyo box. And never, never look a gift horse in the mouth. A relatively easy workout today usually means a relatively painful one tomorrow..."

March 17, 2009

Top o' the morning to ya! Don't forget to wear green today, lest you get pinched... and you know we have some pinchers at our place! ;)
Modified JT:
21-15-9
Weighted pushups (45# Plate Men; 25# Plate Women)
Ring Dips
Pushups
Regular JT has handstand pushups, but we did those last week, and we haven't done weighted in awhile...

March 16, 2009

Back Squat
3-3-3-3-3
Post loads to comments if you are doing these at home or at a station gym.
And no, the Marky Mark WOD is not an alternative...

March 14, 2009

"Marky Mark"
5 rounds for time:
5 minutes handwrapping
400 bicep curls (5# dumbbell)
5 minutes opening and closing blinds
3 minutes running man
1 minute hanging on chain link fence while puffing chest out
"I wanna see sweat comin' out your pores!"
"Body's healthy, more rhymes make me wealthy, and the funky bunch helps me..."
(see yesterday's comments if you are confused).

March 13, 2009

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Box jumps
How are those abs feeling?? ;)

March 12, 2009

Stolen from CF San Diego:
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Naturally, replace hip extensions and ghd's with supermans and abmat situps as needed. And you know the deal with the double-unders: if you have a double under disability, do tuck jumps or single jump ropes (singles at a ratio of 4:1)...

March 11, 2009

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
These are your one-rep maxes, guys-- e.g. you're trying for the heaviest back squat, shoulder press, and deadlift that you can possible do. As I always say, you'll probably wind up doing more than one rep, especially if you have low self-esteem (because you'll underestimate yourself). If you've done CFT before, try starting with you previous max (after you've warmed up, obviously).
BUY YOUR SPECTATOR SLOTS if you haven't yet. Seriously- they swear up and down and sideways that registration will close for good on 3/15. Go to www.socacrossfitgamesqualifier.com.
And, here is the Group Jimmy shredder- hopefully with audio by the time you guys see it. I really hate that audioswap thing on youtube...

March 10, 2009

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (or handstand attempts, or elevated pushups)
10 L Pull-ups (or strict pullups, or kipping pullups, or jumping pullups)
15 Steps, Walking Lunge
I've listed the alternatives in decreasing levels of difficulty-- not that any of them are easy! If you've been at this for awhile and you still need to do the mod pullups (jumping or band), please do a 3:1 ratio- heck, that ratio is the major motivation to get off the bands and plyo boxes!! ;)
And, if you are unsteady with the handstands, please do them either in the ring or against the wall with an abmat under your noggin.
Be ON time today, and if you have to wait for a second heat because you are late, please be patient!
How is everyone recovering from Saturday? Yesterday should have been the height of your misery (good news).
The Crossfit pyramid, in all its glory. Nutrition is the foundation on which everything rests. So limit the pizza! ;)

March 9, 2009

Run 800 m for time four times. Rest 4 minutes between rounds.
Here's something we rarely pay attention to (unless you are a regular runner): our running shoes. Here is some basic information regarding running shoe wear and tear that I hope you will consider (using worn out shoes can increase the likelihood of shin splints, heel pain, and all other manner of leg problems) from The Runner's Guide. I'd love for regular runners like Angie and Margo to weigh in...
"There may be a few general rules of thumb for how long a pair of running shoes will last but many runners will find themselves in need of a new pair of running shoes either before these generally accepted rules of thumb while other runners may find they do not need to purchase a new pair of running shoes as often as other runners. The generally accepted consensus is runners will require a new pair of running shoes every 300-500 miles. This means a runner who has purchased a new pair of running shoes recently will require a new pair after he has logged approximately 300-500 miles on his running shoes. This distance is best gauged by keeping an accurate training log which includes a section for accumulated mileage. The information obtained from a training log will be useful for determining how much mileage a runner has put into a particular pair of running shoes but he should also be cognizant of how the running shoes feel and how well they are performing. In keeping a training log, a runner should also note how well he feels after each run. For example a runner may begin to experience shin or knee pain on a regular basis after he has run approximately 250 miles on a particular pair of running shoes. This type of information may indicate this particular runner needs to purchase new running shoes more often than the average runner. Time is another indicator which many runners use for determining when they need a new pair of running shoes. The general consensus here is running shoes should be replaced every six months. However, this is generally considered to be just a rule of thumb and some runners may find themselves replacing their running shoes every four months while others may find they only need to replace their running shoes every eight months. The need to replace running shoes is generally not a function of time but rather a function of how many miles the runner has run in the shoes. However, the consensus indicating the replacement of running shoes is necessary every six months is actually loosely based on mileage. It is not uncommon for some runners to find that there is a need for them to replace their running shoes significantly more often than others. Some of the factors which may contribute to this need may include the weight of the runner as well as the running style of the runner. Runners who are significantly heavier than the average runner may find the increased weight causes them to need new running shoes more often than their lighter counterparts. Similarly, runners who typically strike the ground harder than most runners may also find they need to replace their running shoes more often than most runners."

SHREDDER "Group Jimmy"

A *big* thank you to everyone who showed up and gave it their all yesterday on Jimmy's behalf. You guys have more heart than a pride of lions. To the pansies that didn't show up, here's what they did:
Group WOD
400 m run
300 Thrusters (95#M; 65#W)
150 KB Swings (45#M; 30#W)
400 m run
300 Wall Ball Squat Passes (16#M; 14#W)
150 Burpies
400 m run
Here's how it all shook out:
43:48: Chris, Tom, Oscar, Efren, Harry
44:54: Jim, Luis, Jay, Jahn, Jeff, Sam
46:17: Jimmy, Kirk, Matt, Danny, Coop
47:37: Mustafa, Jason H., Ben, Ken, Tom, Mark
51:18: Deeanna, Lara, Adrianna, Sarah, Lilly, Nancy
52:47: Kim, Jeanette, Margo, Mary, Chrisley
Look for the video in the next few days (I'm loading it into iMovie as I type this). Here's a pic from the December shredder in the meantime...

March 6, 2009

Four Rounds for time:
200 m sprint
25 situps
Keepin' it light today in preparation for tomorrow's madness. You'll just have to trust me...
Not sure what I mean? We're having a Shredder on Saturday at 11 am, complete with beer and pizza, and well wishes for Jimmy who is preparing for deployment.
Tired of all the pit stains on your clothes? We'll also be having a big merchandise sale at Cherry Saturday 10-1.

March 5, 2009

7 Rounds
1 Clean-and-Jerk
10 box jumps
10 wall balls

Notice I didn't say "for time." This is so that you can take the time to increase your weight on the C&J. The workout should run something like this: Set up your weight for the C&J. Complete one round. Then adjust your weight for the second round (e.g. don't do the C&J, then adjust your weight, then do the box jumps and wall balls). However, just because it does not say for time does not mean you should pace yourself. Pacing yourself is for grandmothers.
Shredder this Saturday at 11 am- sign up at the front desk!

March 4, 2009

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Hey- here's a girl who isn't on the wall of fame yet- so work out extra hard today to make it onto the board!
Get ready to tear it up at the Shredder this Saturday at 11 am- don't forget to sign up at the front!
And: just like Elvis said, it's now or never. Buy your spectator tickets for the Crossfit Games Qualifier April 18-19. Get to it! Go to www.socacrossfitgamesqualifier.com

March 3, 2009

Deadlift
1-1-1-1-1
Don't skimp on the lifting days-- it's the best way to get your numbers up! And I don't mean the numbers on the scale, either...
SHREDDER this Saturday at 11 am! Come on down- bring your friends; convince them using the beer and pizza that will be served (hey- what other gym gives you pizza?! Of course, you'll have to earn it with your pound of flesh...) This shredder will also be a special send off for Jimmy who is deploying shortly. Sign up (you have to) at the front desk!

March 2, 2009

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Hey- in like a lion, right? Helen is actually one of my favorite WODs, not as grueling as Murph, not as repetitive as Karen, and none of the vomit-factor of Fran. She's the perfect date for a Monday morning (or evening)!