Crossfit 360 Long Beach and Tustin: July 21, 2009

Monday, July 20, 2009

July 21, 2009

Hang power clean
1-1-1-1-1-1-1 reps
5050- 98-98-98
Tricky, tricky move. Go from a high hang (shown in this video by Coach Burgener). This will presumably mean that you deadlift the weight, adjust as needed, then clean. Can't do power cleans yet? It's OK- do a squat clean; less intensity, but slightly more work. The idea behind working your power clean is to use your hip explosiveness- all that practicing the Burgener warmup finally pays off! Remember the concept of increasing in weight to a point, then the last couple of reps lightening up again to lock in form.
The Grace Challenge is this Saturday at 10 am!! We will have a regular WOD, too. Stop by and work out, or just watch to see who will win the $$ :)

11 comments:

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

Johnny 135/155/155/160/160/160/160
Matt 135/155/165/175/180/185; July 21, 2009 at 6:21 AM
Andy said...: 98; July 21, 2009 at 10:15 AM
Jonathan said...: nine eights...the end is so near, it will be like the in-laws visiting, you love them to death but seeing them leave can't come soon enough!; July 21, 2009 at 11:19 AM
Steven W said...: 9:00 AM

Mark 75/105/125/135/155*/135
Andrew 75/105/125/135/155/135
Kim 95/105/115/125/135/145/155/165 fail
Sarah 95/105/115/125/135/145/155/165 fail
John 95/125/145/175/185/145/148
Larry 95/125/145/175/185/145/145
Julie 65/75/85/95/100/100/100
Lizen 65/75/85/85/88/90

Great work the form is really coming along!; July 21, 2009 at 8:14 PM
Carmen said...: 98; July 21, 2009 at 9:18 PM
Luis said...: 97 and 98 are done!!!; July 21, 2009 at 9:58 PM
Efren said...: 96,97 Efren & Adrianna; July 21, 2009 at 10:05 PM
Steven W said...: Tustin

7pm

Storm 185/195/215/220/225/205/205
Monica 65/70/75/80/85/75/70
Garth 115/135/135/135/115/115/115
Jonathan 115/135/135/135/115/115/115
Steven E 65/75/80/85/95/105/95
Eammon 135/155/165/155/155/145/135
Paul 135/155/165/155/155/145/135; July 21, 2009 at 10:39 PM
Mustafa said...: 98. Storm sure blew through this workout!; July 22, 2009 at 12:06 AM
MikeV said...: Good work tonight!!!

Joel 95/125/125/135x4
Jae 95/125/135/155/165x3
Chris 95/125/135/155x4
MikeV 155/185/195/185x4
Ross 135/135/155/165/165/185/165
Jose 135/135/155/165/165/135/135
Melissa 65/75/70/80/85/80/75
Katherine 65/70/70/75/65x3
Steven 95/115/135/145/145/135/95
Lily 45/55/65x5
JesseC 135/155/165/175/185/200f/200pr
Deeanna 75/85/90/95/100/95/95
Adrianna 75/85/90/95/100/85/95
Amy 75/80/85/90/85/80/75
Carmen 75/85x3/80/80/75
PaulD 135/145/155/165/175/175/165
Scott 135/145/155/165/185/185/195/195
Jahn 95/115/135/145/150/155/160f
Efren 135/155/165/165/175/160/135
Lorraine 65/65/50/60x3/70
Ruth 65/75/80x5; July 22, 2009 at 12:37 AM
Alec said...: 98 Done; July 22, 2009 at 1:35 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, July 20, 2009

July 21, 2009

11 comments:

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