Crossfit 360 Long Beach and Tustin: August 24, 2009

Sunday, August 23, 2009

August 24, 2009

Push Press
1-1-1-1-1-1-1 reps
Don't "get stuck" on the bottom of your dips; use full hip explosion by rapidly shifting from your dip (hip closed) to your drive! Not sure what a dip/drive is? You'll find out...
Here are some words on the push press from Coach G. himself.

6 comments:

Jesse said...: 530am
Jaclyn 45/55/65/75/95/105/115
Christine 45/55/65/75F/75F/65/65
Efren 135/145/155/165/175/195F/185F

Great job!; August 24, 2009 at 6:28 AM
Jesse said...: 11am
Sarah 100.5/106/110.5/115/125/135/150.5
Luis 100.5/106/110.5/115/125/135/145
Kim 100.5/106/110.5/115/125/135/140.5
Sophia 55/65/75/75/75F/65/-
Carlos 75/95/100/125/145/160F/-
Jac 75/85/90/95107/115/125
Pat 75/85/92/95/102F/102/105F
Angie 50/55/65/75/80/85F/85F

Excellent job guys! Remember to keep that dip/drive short and quick.; August 24, 2009 at 12:01 PM
Steven said...: Tustin

12:00

Joey 95/115/135/145/155F/135/135
Park 95/95/115/115/135F/125/125
Mike 95/105/115/115/115/120/125F
Dave 95/115/135F/125/125/125/125
Dean 115/125/135/145/155/160F/135

Great to see support for the new classes good job today!; August 24, 2009 at 1:08 PM
Jesse said...: 5pm
Jason H 95/145/165/175/195/205F/200F
Jae 95/115/125/145/145/155F/155
Jesse 95/115/125/145/145/155F/155
Sho 55/65/70/75/80/85F/75

6pm
Annemarie 75/85/95/105/110F/110F
Lily 75/85/95F/94F/90/75
Lizen 75/85/95/105/110/125
Lynne 55/65/65/75F/70F/70F
Julie 75/85/95/95/105/110F/105F
Danny 95/115/135/125/135/135/145
Jay 125/135/145/165F/165/175/185F
Zulfi 95/115/135/145/165/-/-
Dave 135/165/165/175/185/-/-
Scott 135/165/175/185/195/205/215F
Gabe 135/165/175/185F/185F/185F/-
Moose 95/115/125/135/145/165/-
Jahn 95/115/125/135/145/155/135
Jeff 1arm clean&press 55/75/80/85/90/100/105

Some impressive numbers guys!; August 24, 2009 at 8:03 PM
Mustafa said...: Oops: my last press was 185.; August 24, 2009 at 9:00 PM
Steven said...: Tustin

6pm

Paul D 145/155/165/175F/175/185F/155
Alec 155/165/175/185F/185/195F/195F
Gez 155/165/175/185/195F/195/200
Eammon 95/115/125/135/155/135/115
Natalie 45/65/75/85/90/95/105
Kristin 45/65/75/85/90F/75/75
Garth 95/115/125/135/145/135/115
Rod Basline 5:08/9:32

7pm

RJ 135/145/155/165/185/195F/185
Amit 145/155/165/185/195/200PR/205F
StevenE 75/95/100/105/115F/115F/115F
AL 85/95/100/105/115/115/115

Great job tonight! don't forget to keep track of those numbers.; August 24, 2009 at 9:18 PM

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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.

Sunday, August 23, 2009

August 24, 2009

6 comments:

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