Crossfit 360 Long Beach and Tustin: July 22, 2009

Tuesday, July 21, 2009

July 22, 2009

30 Muscle-ups for time.
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
5050- 99-99-99
Check it out- Alex travels to Crossfit NYC (= awesome) without a Crossfit360 shirt (= boo!!!!)
Don't forget Part II of the Grace Challenge this Saturday at 10 am. After the Challengers go, we'll have a regular Grace WOD for everyone- so no make-up WODs this week, sorry. That just means you've got to get to class this week!
And announcing... the Kim Shredder!!! August 29 at 10 am!!!!!!! Kim leaves for her year abroad on August 31, and we've got to send her off in style. But warning... she's making up the WOD :P !!! Seriously, we'll have food, friends, a great workout, and a great time- let's show her how much she means to us! Sign up at the front desk at Cherry or at Tustin.

14 comments:

Jesse said...: 530am
Johnny 120/120 24:26
Mark 120/120 29:27
Andrew rxd 10:22
Katherine 120/120 29:37
Lori 120/120 37:14

Quote of the day: "the only easy day was yesterday...unless yesterday was 30 muscle-ups for time"

Great effort today guys!; July 22, 2009 at 6:38 AM
Crossfit 360 said...: Umm...holy sh*t Andrew- I look forward to meeting you! But I'm also a little scared... ;)
Jenn; July 22, 2009 at 6:56 AM
Tom said...: This comment has been removed by the author.; July 22, 2009 at 10:55 AM
Jesse said...: 11am
Luis 120/120 20:12
Chris 120/120 24:20
Kyle 20:12 120/120
Jesse F 120/120 28:18
Pat 12/120 24:32
Jaclyn 120/120 23:58
Stephanie 120/120 27:56
Steven rxd 4:56
Liz 120/120 31:10

Excellent job guys gutting it out at the end!; July 22, 2009 at 12:11 PM
thisoneguy said...: nice work Andrew and Steven!... I'm inspired...

Part of me wants to make requests to Kim for the shredder WOD, but on the other hand I'm kind of scared what the repercussions would be if I did...; July 22, 2009 at 12:16 PM
Efren said...: 98 Efren & Adrianna; July 22, 2009 at 2:28 PM
Carmen said...: It's "Surprise-Stay-At-Work-Forever" Night. Whaaa!! But I wanna crossfit and have blood spurt outta my hands and arms. Not fair!

Word ver: weepa

I'ma gonna weepa :-(; July 22, 2009 at 5:10 PM
Andy said...: 99; July 22, 2009 at 6:32 PM
Efren said...: 99 baby!!! we feel like knocking out the 100 now but we will wait for tomorrow YEAH!!! 100 sit-ups, push-ups& squats away.

Efren & Adrianna; July 22, 2009 at 9:28 PM
Luis said...: 99's are DONE!!! I see that tomorrow's workout has running, I wonder if anyone will be willing to be my partner?; July 22, 2009 at 9:33 PM
Jesse said...: 5pm
ZERO peoples

6pm
Gabriel 120/120 17:28
DeeAnna 120/120 18:42
Jay rxd 10:22 PR
Scott 120/120 18:32
Lily 120/120 22:53
Steven 120/120 32:14
Aaron 120/120 13:31
Arnie 120/120 17:44
Zulfi 120/120 27:44

This one was a doozy and you guys stuck it out. excellent job!; July 22, 2009 at 9:38 PM
Alec said...: 99 down and out.; July 22, 2009 at 10:06 PM
Steven W said...: Tustin

6pm

Storm 5:42 RXd
Alec 11:44
Paul T 21:34
Eammon 17:17
Monica 18:39
Clint 24:08
Paul D 18:24
Earl 13:12

7pm

Jose 21:22
Kate 13:25 (60/60)
Steven E 25:45
Vince 26:43
Nick 19:40
Chris 25:19
Rebecca 18:39; July 22, 2009 at 11:57 PM
Carmen said...: Mmmmm... ninety-nine!; July 23, 2009 at 12:12 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.

Tuesday, July 21, 2009

July 22, 2009

14 comments:

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