Crossfit 360 Long Beach and Tustin: April 2, 2009

Wednesday, April 1, 2009

April 2, 2009

Complete the following for time:
21 shoulder press (105#/75#)
Run 800m
21 push press
Run 800m
21 push jerk
Run 800m
Trainer's Corner: You definitely need to segment the first presses. Think small sets so you don't totally wipe your shoulders out right at the get go. If you're new, learning the press, push press, and push jerk all in one day will be overwhelming-- so just stick with the press if you don't have much lifting experience (or are freaked out)...
Liz, I promise I'm going to break into those new pics you gave me soon! It's just that right now the CD is all the way in the living room.. and that's like 2 rooms away ;) Plus, this is very cute...

4 comments:

Mustafa said...: Oops! Major correction from the mudrun. Seems they were running the clock from the 5k, so Teams Surf Chocolate and Cannon Ballers finished 12th and 13th of coed teams in only 1hr 7min! Cannon Ballers actually finished in under an hour, but they waited with the rest of Surf Chocolate for yours truly to cross the finish line together. Rock360rock!; April 1, 2009 at 10:52 PM
Steven said...: Dave 95# 18:54
Angela 75# 19:35
Wendy 55# 22:07; April 2, 2009 at 6:12 AM
steven said...: Don't forget just because its cloudy doesn't mean you don't have to come to crossfit!

Mike 55# 13:18
Alex RXD 26:24
Lisa 35# 22:21
Linda 35# 26:47; April 2, 2009 at 9:55 AM
MikeV said...: Good work everyone!!!

6pm

Cesar 17:54 85x
Lauren 18:55 65x
Alison 16:45 rxd
Carmen 21:12 45x
Matt 17:33 85x
Erick 17:40 rxd with a 25 on weight vest
Al 18:59 rxd
Miguel 18:52 45x

400m run

Drew 13:00 45x
Kimmie 13:00 PVC

7pm

Adam 18:10 95x
Ruth 20:38 35x
Jay 23:20 95x
Tanyi 21:20 rxd

I did it with a 1000m row instead of a run.
16:44 rxd
Sorry Alison I got you by 1 sec this time!!; April 2, 2009 at 10:20 PM

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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!

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.