Crossfit 360 Long Beach and Tustin: July 16, 2009

Wednesday, July 15, 2009

July 16, 2009

"Jesse"
In honor of Jesse's birthday!!!
4 rounds for time:
15 lateral burpees
15 pullups
15 air squats
"What's a lateral burpee?" Stand beside a med ball. Go down, do a burpee- but- your jump at the end is lateral- over the med ball, not straight up and down. That's one. Immediately upon landing, go into another burpee, then jump back to the other side. You are never jumping up and down- always laterally. You're only making life worse for yourself if you double-jump...
5050- 93-93-93
Wish Jesse a happy birthday and bring him cake and hugs!!!
See you guys at the KB seminar in Tustin tomorrow!

22 comments:

Jesse said...: i know i know....i'm wearing "THE T-SHIRT"; July 15, 2009 at 10:32 PM
Luis said...: Hey Jesse, are you wearing "The t-shirt" in your profile photo?; July 15, 2009 at 10:46 PM
Carmen said...: Jesse, are you gonna wear THE T-SHIRT to the kb seminar for your happy birthday?!? :-) Why is it called "THE T-SHIRT" anyway?; July 15, 2009 at 10:55 PM
Julie C. said...: 5:30 a.m.

Adrianna 9:56

Look out guys, she was kicking a**!!!; July 16, 2009 at 6:08 AM
DeeAnna said...: You can't retire " THE T-SHIRT". It's no longer just a piece of clothing, it's part of you.
HAPPY BIRTHDAY!!!!!!!!!!!!!!!!!!!; July 16, 2009 at 7:35 AM
Efren said...: 86, 87 Efren & Adrianna; July 16, 2009 at 8:19 AM
Efren said...: oh and happy birthday Jesse!; July 16, 2009 at 8:21 AM
Adrianna said...: Thanks Julie, thats very sweet of you to say I was kicking a** this morning. But I need some serious work and improvement to feel I'm kickin some a**! Gotta hustle for better times!

Happy Birthday Jesse!; July 16, 2009 at 8:41 AM
jason hanks said...: ok jesse i will bring the shots for you then you workout>>>!!!>!>!>!>!>!!; July 16, 2009 at 9:37 AM
Steven W said...: 9:00am

Mustafa 13:34
Amy 15:24
Lizen mod 23:16
Tamara 14:41
Sarah mod 13:37
Lisa T mod 17:18
Pat mod 17:45
Raz 15:31

Great job this morning! Gotta love those lateral burpees.; July 16, 2009 at 9:54 AM
Andy said...: Tweet
93
Tweet; July 16, 2009 at 10:18 AM
Jesse said...: mr hanks. i will be at the kettlebell seminar in tustin but that would have been interesting :); July 16, 2009 at 10:25 AM
Carmen said...: Jesse, did you buy a candy apple red sports car and cut the sleeves off of "THE T-SHIRT" to start up your crisis? :-); July 16, 2009 at 10:36 AM
Mustafa said...: Happy B-day Jesse: thanks for the present (#$%@^%!).

In case you missed it, the "Tamara" listed at the 9am WOD is Tamara Holmes, last year's 4th place finisher at the Games, who finished strong in the top 15 of this year's grueling Games-fest. How exciting to have another top-notch Games competitor drop by and knock out a WOD with us!!!

Tamara is super cool and friendly, enduring a slew of questions by some pestering "moose" guy and offering some very interesting insight into the psychology of the Games. Least favorite Games event? The 7.1k run (no surprise there - even spectators were passing out). My personal observation: beautifully executed, totally chest-to-bar butterfly kip pullups (she snuck in a few during warm up). Like Jesse, Kim and Efren especially, Tamara's pullups are controlled, smooth and methodical, which really says something about the connection between the efficiency of movement and resulting, effective power output.

Thanks for dropping by CrossFit360 Tamara! It was a real pleasure to have a chat, and I'm sure Alan and Dr. Jenn would want us to tell you that you are welcome anytime.; July 16, 2009 at 10:44 AM
Kim Ball said...: Ok, I feel left out. "THE T-SHIRT"?? I think I mighta missed an inside joke that spawned from the countless hours you guys spent standing around in Aromas...

Thanks to everyone for making the drive up to support me!! And thanks to all those who couldn't be there but sent their support and love as well. I certainly felt the love :)

Sorry I missed Tamara. She did tell me she'd be visiting us. Ain't she a rockstar?!

And Happy Birthday, Jesse!

Oh, and I only tweet for business purposes. But I post one thing a day, and it's connected to facebook. Otherwise, I never spend any time on that time waster. Ugh.

Hope to see a bunch of you manana b/c I'm gettin' back in there!; July 16, 2009 at 3:29 PM
Mustafa said...: I totally missed the twitter discussion. Are twitter people called "twits"? I dunno bout this one ...

Oh yeah - THE T-SHIRT. One word: tattooing. Think about the long term savings. 93.; July 16, 2009 at 6:27 PM
thisoneguy said...: fun little factoid: Tamara Holmes got 1st in the max snatch event for women: 145lbs... next closest was 135. Impressive.; July 16, 2009 at 8:48 PM
MikeV said...: Efren 10:15
AnneMarie 19:30m
Deeanna 15:25
JasonH 14:20
Jose 19:17
Jesse 12:25
Aaron 9:16
Matt 9:42
David 22:40
Scott 15:45
Lori 17:53; July 16, 2009 at 9:57 PM
Lori J said...: Feliz Cumpleanos Yesse! Besides Friendship bread, do you have any bday dessert desires or are you "zoning"?

Lori; July 16, 2009 at 9:59 PM
Jesse said...: "the t-shirt" refers to the fact that due to a limited wardrobe and an affinity for long beach clothing company i apparently have worn that "long beach- we fresh" shirt a little too often. now you know. i'm going to retire it officially tomorrow...well maybe next week, end of the month for sure though.

As far as b-day dessert desires Lori i would have to say banana lumpia. best dessert i have ever had in all my 25 years. if you know where i could find it let me know.

Thanks for all the birthday wishes folks. see you all next week.; July 16, 2009 at 10:34 PM
Carmen said...: 89
90
91; July 17, 2009 at 12:01 AM
Jeff said...: OH!!! JESSE, So sorry bro. Did not get a chance to catch the blogs before KB seminar.
HAPPY BIRTHDAY,,,,,,,See ya'll when I get back.; July 17, 2009 at 12:55 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.

Wednesday, July 15, 2009

July 16, 2009

22 comments:

How do I get started? What's the schedule?

Hey, we're famous!

Check it Out!

Frequently Asked Questions

Free copy of Crossfit Journal!

Join our minions! Drink the Kool-Aid!

Blog Archive

Favorite links