Crossfit 360 Long Beach and Tustin: April 28, 2009

Monday, April 27, 2009

April 28, 2009

Five rounds for time of:
95/65 # Sumo-deadlift high-pull, 21 reps
21 Ring dips
Scale as needed.
5050: 14-14-14
A friendly reminder-- please be on time for class. We're starting to do the Burgener warmup every day to get you guys in tip-top lifting form, so it's important to get in on time. Don't be shocked if you show up at half-past and get turned away-- we love you but we need to maintain good control of the class to be sure everyone stays safe and gets a great workout! :)

29 comments:

Julie C. said...: 5:30 a.m.

*Dave 14:45
*Wendy 14:15
Rob 15:47
*Angie 12:46
*Diana 13:50
Ken 13:30

*These people finished their 14's for the 5050 club!; April 28, 2009 at 6:15 AM
Carmen said...: 14-14-14 Hey, what's that? Oooh, I feel a fabulous Tuesday comin' on!!; April 28, 2009 at 6:57 AM
jay said...: 12-13-14, don't tell my dr I'm still doing this! I'm out due to my back. I'm giving it a week, hopefully that will be all I need but that is very optimistic. :-(; April 28, 2009 at 9:05 AM
jason hanks said...: 13 13 13 and 14 14 14 done..; April 28, 2009 at 9:34 AM
Anonymous said...: Jay, we miss your smiling face :) Can't you just get a back transplant?
Jenn; April 28, 2009 at 9:39 AM
Steven said...: Long Beach

9:00am

Mod = modified dips

Jim 9:59 RXD
Sarah 10:10 Mod 65#
Jesse 17:27 Mod 95#
Alex 14:11 RXD
Lisa 11:47 Mod 45#
Tyler 15:52 Mod 95#
Lizen 14:13 Mod 55#
Pat 13:20 Mod 35#
Mustafa 12:31 RXD
Kim 15:07 RXD
Sho 8:40 Mod 45#

14-14-14 done. Keep em coming!; April 28, 2009 at 10:10 AM
Andy said...: 14-14-14 done; April 28, 2009 at 10:12 AM
Chrisley :] said...: dang! 86 more to go?
14-14-14
Chris & Harry; April 28, 2009 at 11:19 AM
jay said...: I can't get a new back, they broke the mold when they made me... I think it was a quality control issue. ;-); April 28, 2009 at 11:38 AM
Lara said...: 12, 13 and 14 DONE!; April 28, 2009 at 3:41 PM
Mustafa said...: Done: for teens.

I got your back, Jay.

(Do you want it ... back?); April 28, 2009 at 3:52 PM
DeeAnna said...: I haven't done the 14's yet. Please stay tuned for any further developments and up to the minute coverage.; April 28, 2009 at 4:26 PM
thisoneguy said...: 14's... check.

Did modifcation of today's WOD with 45/50# bells and high parallel bars: ~22:20... I slack so much more when I train on my own.

Hope your back heals quickly Jay.; April 28, 2009 at 4:44 PM
Carmen said...: Hey, Mike V! Great class today. Thanks for all of your help. You totally ROCK!!!

-Carmen; April 28, 2009 at 7:13 PM
DeeAnna said...: 14's all done.; April 28, 2009 at 7:32 PM
MikeV said...: Good work tonight!!!
n=negatives b=bar dips t=tire dips
6pm
Chrisley 18:25 55x t
David 24:12 3rds 95x 2 rds 75x n
John 23:30 2rds 95x 3rds 75x n
carmen 20:53 1rd 55x 4rds 35x n
Alison 17:33 rxd n
Deeanna 18:04 rxd n
Jae 1rd 95x 4rds 75x n

7pm
Kevin 17:26 rxd
Mario 25:28 rxd
Jahn 23:32 rxd
Ben 17:38 rxd
Ruth 23:20 45x t
Adam 14:20 rxd
Mathew 15:53 75x
Lily 28:00 55x n; April 28, 2009 at 8:06 PM
MikeV said...: Thank you Carmen!!!; April 28, 2009 at 8:07 PM
Anonymous said...: 14s.

Jahn; April 28, 2009 at 8:20 PM
Anonymous said...: 14-14-14 -Margo; April 28, 2009 at 8:29 PM
kyle lemburg said...: 14 14 14 are done i'm starting to sweat already; April 28, 2009 at 9:38 PM
Lily said...: 14 done..; April 28, 2009 at 10:23 PM
Anonymous said...: All caught up for 5050.
Ben; April 28, 2009 at 10:25 PM
Alec said...: 14's done

Anybody have a pair of hands they want to trade? Mine seem to be defective.

Any opinions on hand wraps/taping/gloves/blood all over the bar?; April 28, 2009 at 10:26 PM
Kim Ball said...: Blood all over the bar is just a sign of your pure determination, Alec!!

Okay, okay... I'll get that video goin about how to make a tape grip. Sorry I haven't done it yet!!

14's done; April 28, 2009 at 10:30 PM
Steven said...: Tustin

Storm 7:00 95# Mod
Casey 13:48 65# Mod
Garth 16:58 65# Mod
Jonathan 23:02 95# Mod
Chris 22:20 95# Mod
Paul 16:37 95# Mod
Monica 29:51 45# Mod
Jared 28:39 RXD; April 28, 2009 at 10:43 PM
Luis said...: Round 14 done.; April 28, 2009 at 10:58 PM
Anonymous said...: Dan & Lisa 14 done...

We leave for London tomorrow for a week...we'll keep up but don't know how often we'll be able to post. In fact we're going to try to get into the Krav Maga studio in London. See you all upon our return!

The Cady's; April 28, 2009 at 11:22 PM
Anonymous said...: 14,14,14

-monica; April 29, 2009 at 12:09 AM
Jeff said...: 14's done.; April 29, 2009 at 12:47 AM

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.

Monday, April 27, 2009

April 28, 2009

29 comments:

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