Crossfit 360 Long Beach and Tustin: May 5, 2009

Monday, May 4, 2009

May 5, 2009

Partner WOD:
"Partner GI Jane"
For time (of course!)
150 burpee pullups
Here's how this works: Partner A sets herself up where she can do burpees; Partner B gets set up under the pullup bars. Partner A goes down and does a burpee. As she jumps up, Partner B jumps up and does a pullup. As Partner B jumps down, Partner A goes down for another burpee. You'll do this 15 times (so A does 15 burpees and B does 15 pullups); then switch (A does pullups, B does burpees). You cannot do the burpee and pullup simultaneously... so don't cheat!
SCALE based on total number and of course pullup format. And-- word to the wise, try to pick a partner who is about at your fitness level... otherwise you'll both be sorry!
5050- 21-21-21
Ask your instructor about the new Success Journals.

21 comments:

Anonymous said...: 21's done wendy and dave; May 5, 2009 at 6:12 AM
Julie C. said...: 5:30 a.m.

Annemarie/Jason 6:11; May 5, 2009 at 6:16 AM
Crossfit 360 said...: 6:11? Really? for 150 burpees and 150 pullups?
Jenn; May 5, 2009 at 6:20 AM
Crossfit 360 said...: I'm sorry- I meant 75 burpees and 75 pullups.
Jenn; May 5, 2009 at 6:20 AM
Carmen said...: Happy 21!!! Finally, we get to drink!; May 5, 2009 at 7:19 AM
Mustafa said...: On Cinco de Mayo, even! And what better exercise to initiate the new status than burpees? Oh, the stars are aligned.

21: I'm legal.; May 5, 2009 at 8:39 AM
Jason Hanks said...: 21 21 21 done done done...

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.; May 5, 2009 at 11:04 AM
Steven said...: Long beach
9:30

kim/Sarah 19:13
Mustafa/larry 15:37
Tyler/Jim 12:36
Vanessa/Sho 15:51
Pat/Carlos 17:53
Lisa/Lizen 29:39
Alex *.5. 11:48

Great teamwork eveyone !!!; May 5, 2009 at 11:22 AM
Jonathan said...: all caught up to 21; May 5, 2009 at 12:33 PM
Andy said...: 21's done...

Baseline WOD 5:10,5:27,5:46

Couldn't find any GI Janes at the station today, only a bunch of Sheilas...; May 5, 2009 at 5:28 PM
Steven said...: Tustin

7pm
Jared/alec 14:54
Paul/ Jonathan 16:08
Storm/monica 18:06

Clay baseline 5:21/7:07/8:10

Great work tonight !!; May 5, 2009 at 8:07 PM
MikeV said...: m=mod pull up

6pm
Alison/Deeanna 15:00
Tom/Matt 12:40
Jahn/Cesar 14:42 m
Carmen/Jason 16:40 m for carmen
MikeG/Jesse 13:12

7pm
Ben/Kevin 16:38
Efren/Chris B 16:00
Jeff/Paul D 22:35 m
Adrianna/Jae 18:00 m
Brian/Shannan 23:15 m; May 5, 2009 at 8:13 PM
Julie C. said...: Flew solo: 75 burpees/75 pullups-12:13

Caught up on my 5050's!

I'm going to prematurely vouch for Efren and Adrianna-saw them both catch up from their 10's through the 21's today. :); May 5, 2009 at 8:31 PM
Efren said...: Thanks Julie! Some major advice for the rest of you crossfitters who are doing the 5050's, try to keep up trust us we learned our lesson!

Efren & Adrianna; May 5, 2009 at 8:40 PM
Luis said...: 21-21-21 all done.; May 5, 2009 at 10:09 PM
Angie and Dave said...: 21's Done; May 5, 2009 at 10:22 PM
jay said...: 21's done; May 5, 2009 at 10:38 PM
Jeff said...: 20's and 21's are done...; May 5, 2009 at 10:48 PM
DeeAnna said...: 21's done.; May 6, 2009 at 7:35 AM
Anonymous said...: 21s

Jahn; May 6, 2009 at 7:54 AM
Alec said...: 16 17 18 19 20

Done, and tired of the swine flu. I'll swap somebody for the avian flu; ready for a change.; May 6, 2009 at 12:45 PM

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, May 4, 2009

May 5, 2009

21 comments:

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