"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
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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!
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
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Scroll down to see Frequently Asked Questions, more videos, and some free issues of the Crossfit Journal!
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.
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15 comments:
Santa Fe, NM. - Airplanes and meetings for me today. Though tempted, I figured dips & squats during breaks might not be advisable. Got back to the hotel an hr ago; took a 4ft sq.area & did a grab bag 5x5x5 (5 hstand psups; 10 chair dips, 15 situps; 20 squats; 25 alternating lunges - 5 rnds/non-reg warmup [sorry]) and called it a night. 13:18.
RXd WOD in the morn, sans GHD ("hello floor"). There's a CrossFit in Albuquerque and I'm going to WOD w/them on Thursday b4 el aeropuerto. Anybody want a t-shirt? Well I'm bringing back one, so you'll just have to share (play nice!).
5:30AM
Rob 13:44(Abmat/Superman)
Jose 16:53
Efren 15:21
Ken 11:34
Adriana 13:14
Mustafa 9:02 (pillow/superman)
Way to go with the dedication Mustafa!! Don't let a little pesky traveling stop you! Hey- no comments about my April Fools joke? Come on. I'm funny!
Jenn
Good one Jenn! And I'm sorry for the evil thoughts I had regarding you and where you could shove Murph. Happy April Fools Day!
So the April fools joke was that Jenn was funny, Right?
wait, so we're not doing murph? ;)
You mean it was a joke? So I did Murph and that situp/extension thing in 9min:02secs this morning for nothing? >:-(
You guys are welcome to do Murph. Actually, you should do Murphtastic- Murph w/ 400 thrusters thrown in after the 300 squats.
;)
Jenn
PS- Jay, that comment taste like backhand...
11AM
Magda 19:55
Sarah 15:13
Lisa 16:20
Alex 17:03
Lil' Kelly
400m run
30 Box Jumps
30 Wallballs
Bill 16:20
Katie 16:16
Jenn,
backhand, forehand, upper cut, round house and choke hold all in one....
BTW I think you're funny!!
(April fools); ha!; no JK, really
I think you're funny ;-)
Jenn "Pesci" Predolin: "What do you mean I'm funny? What do you mean, you mean the way I talk? What? Funny how? What's funny about it? You mean, let me understand this cause, ya know maybe it's me, I'm a little [messed] up maybe, but I'm funny how, I mean funny like I'm a clown, I amuse you? I make you laugh, I'm here to [freakin'] amuse you? What do you mean funny, funny how? How am I funny? I don't know, you said it. How do I know? You said I'm funny. How the [heck] am I funny, what the [heck] is so funny about me? Tell me, tell me what's funny!"
[Yes: this is what you are paying your lawyer to do during business meetings when no one else can see his laptop monitor. Just kidding: actually, I'm on a long break.]
mustafa, let me know what you think of Crossfit ABQ... I planning on visiting a friend in ABQ in a few weeks and I want to bring him there for a trial workout, try to get him hooked.
.matt.
BTW, no WOD for me today. Paranoid that I'll be too sore to do sit-ups at my PJ tryout on Saturday =) Swimming, running, and cals instead.
Matt = slacker
;)
Jenn
5PM
Aaron 14:14
Mike 12:40
Jason 15:54
Velika 22:11(3 rounds)
6PM
Cesar 12:14
Carmen 14:29
Jeff 23:58
Ruth 22:50m
Adam 18:09m
Jimmy 12:06m
Chrisley 11:26m
DeeAnna 6:19m
Angie 9:02m
Arnie 8:28m
Luis 6:50m
Harry 18:52
Christopher 16:22
Casey 12:53
Jahn 17:44
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