We have a new site!!!!!!!!!!!!!!

Please visit here for our new site.

October 26, 2009

Three rounds for time of:
Run 800 meters
50 Back Extensions/Supermans
50 Sit-ups (Abmat or GHD)
So...whaddya think?? Welcome to the new site!! I'll be adding a lot more pictures and content over the next few weeks- but hey- it's up! I'd love some feedback from the IT nerds and the non-IT nerds alike.
Are you guys ready for the Halloween WOD? October 31 at 10 am at Cherry we'll be having our annual Halloween workout- come on down and wear your costume! And be ready, it's not going to be your typical Crossfit workout...muahahaha!
Also, don't forget our Open House event on Thursday, November 5th from 6-8 pm. Bring a friend- get them to workout from 6-7, then show off your stuff from 7-8! If your friend signs up that night, you'll get a month of free training. There will also be prizes; it's sure to be a good time, so get your butt to Cherry!
Check it out- Andrew takes a fieldtrip! He claims to be wearing his 360 shirt...

TUSTIN SHREDDER!!!!!

Reminder: Cherry is Closed today at 10 am; head to Tustin for the Shredder if you want to work out!!!!!

October 23, 2009

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Mhmm- Tabata. Love it. Hate it. Embrace it ;)
Please wish Alec and Efren good luck for this weekend- they're off to the Level 1 Cert!!! We know you guys will do AWESOME!!!!
See you on Saturday at 10 in Tustin for the Shredder (and please don't come to Cherry because we'll be...in Tustin, where you should be!)
A couple of people emailed me asking whether I started working out post-surgery yet. Yes, I have kids- Monday night was my first official "Crossfit-lite" workout, and yes, when I pulled up in front of my house, post-workout, I threw up in my mouth a little bit. GOT TO LOVE CROSSFIT!!!!!! And hey- I posted this video lest we forget our goals... We're going all out for the Affiliate Cup/Games 2010- physical and mental training, try-outs, a strict schedule, nutrition focus. So if you're thinking about taking the ride, better think about preparing!

October 22, 2009

"Elizabeth"
For time:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Has anybody gone Paleo? If so, please post what you think about it- results/level of difficulty/etc. I'm curious... We're having some good success with Zone-- I just wonder if anyone has gone whole hog?
(Plus, I'm about to enter what I view as the purgatory of No Dairy, so I'd like to know what I'm getting myself into :P)

October 21, 2009

Four rounds for time of:
Walking lunge 25 steps
Sit-ups, 50 reps
If any of you have ever wondered why we do situps on the abmat, but were too shy to ask, here's why :)

October 20, 2009

Deadlift
3-3-3-3-3
So, who's headed to Tustin this weekend???!! Shredder at 10 am; don't forget, Cherry is closed- we want you at the shredder! It promises to be a great team workout... but I can't say more than that because Steven & Jesse are keeping it very hush hush...
Looks like Storm and Alec are the big winners of the GI Jane Challenge! Nice job guys :)
And, oh- this pic-- just in case you are thinking of skipping the shredder... (as Julie would say, "pack your bags, you're going on a guilt trip" ;)

October 19, 2009

Partner "GI Jane"-
100 burpee pullups for time.
Winning team of the day (the one with the fastest rx'd time) will win a pair of our new "I love burpees" t-shirts (one for each partner). They are awesome!- design courtesy of Joey. I think they will be in tomorrow... if not you'll have to wait til they come in.
So- some strategy... one way to do this, though I'm not suggesting anything (insert picture of me doing evil mustache twist- though I do *not* have a mustache, thanks Jesse)- is for you to get under the pullup bar and your partner stand a few feet away. You go up for a pullup, as you come down your partner goes into a burpee. Coaches- this is where you'll have to watch out for (and call out) cheating. If you're caught cheating, guess what?- 10 extra burpee pullups tacked on!
You could also do 10 complete burpee pullups, then your partner does 10, etc.
Strategery... ;)

Any thoughts?

Not that I want to turn this into a den of iniquity, but it's too funny to ignore.

This is just wrong.

October 16, 2009

For Time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
You can sub supermans for HB extensions. Channel your inner Deeanna and run with happiness & abandon, like in this shot :) Or, run like your inner Luis and feel your heart beat like a hummingbird...
Everybody bringing someone to the open house on 11/5??? You better! There's a free month in it for you if someone you refer signs up; and you better show up, kids, because there's gonna be prizes!! :) 6-7 = intro WOD (cheer on your buds); 7-8 = regular WOD (show off in front of your buds) ;)

October 15, 2009

Partner WOD, dudes! :)
Find a partner, then:
Complete three rounds for time of:
Partner A completes 1 minute of kettlebell swings for max reps (M:54#/W:35#)
While Partner B completes 1 minute rest. Then switch (B does the swings while A rests).
A does 1 minute of box jumps while B does 1 minute rest. Switch (B does the jumps while A rests).
You get the idea- 1 minute of burpees for max reps; 1 minute rest
1 minute of pull-ups for max reps; 1 minute rest
If you want to be a cool partner, cheer while you rest. If you want to be a bitchin' partner, count while you rest!
If you are odd numbered :( (= no partner) just complete it as follows: 1 min swings; 1 min rest; 1 min jumps; 1 min rest; etc.
A question... is professional bodybuilding a sport? Post thoughts to comments.
Be thankful you aren't in a pool for the box jumps...

October 14, 2009

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups (abmat)
Back extensions/supermans
You choose (with the input of your coaches of course)- high hang, hang, or floor- but please only do these from the floor if you are experienced.
I'm sure many of you are familiar with this, but I think it's something that is always good to review. This is "World Class Fitness in 100 Words" by Coach Greg Glassman, the creator of Crossfit. Sometimes, the things that are the most simple are not necessarily the most easy for us to maintain.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
Hey- be on the lookout for a new website and some new (very cool, if I do say so myself) T-shirts...

October 13, 2009

Run 800 m for time four times. Rest as long as you need to between sets.
"And will you succeed? Yes, you will indeed. 98 3/4 percent guaranteed." ~ Dr. Seuss (hey- that's how I roll these days...)

October 12, 2009

7 rounds for time:
10 SDH (95#/75#)
10 ring dips
Important news guys: we're having an Open House on November 5 at Cherry from 6-8! Bring your friends and family who are curious about Crossfit- have them do an intro workout and help them out from 6-7, then show off all your hard work and get a great WOD in from 7-8! Who would you rather work out with? A bunch of strangers? Or your own pals? If you bring someone who signs up that night, get a free month of training for yourself!!! Let's work together to make this a really fun event. During the member WOD we're going to have prizes for fastest rx'd, best cheerleader, and a few others :)
BTW- who is this impressive chica?? Be on the lookout for an Intro to O-Lifting workshop with Julie coming in January.

October 9, 2009

Crossfit Total
1 Back Squat
1 Shoulder Press
1 Deadlift
This is your one rep max for each of these lifts. Your CFT = the total weight lifted.
I'm going to take a second here and remind everyone how important it is to know your numbers-- and I mean your times and weights, not that ridiculous number on the scale. The best way to figure out if you are improving is to track your times and weights, and watch them go down and up, respectively. As human beings many of us need objective information to keep ourselves motivated. If you haven't tracked your PR's, talk to someone who has. I guarantee you'll hear from them how exciting it is to see your Fran time drop, or your Deadlift go up!

October 8, 2009

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Yum! These pistols are going to be tricky, particularly after running... do the best you can; substitute air squats if needed. Check out the video for other progression ideas. This woman is not Crossfit (I couldn't find a good Crossfit video that would break it down the way I wanted); however, she is RKC, and I think her form is quite good.
Anybody get nervous before a WOD? I used to, and I am actually nervous already- and have 13 days til I can work out! It's like a happy anxiety, however... Crossfit LA has a T-shirt that says "I fear no man, but I fear my workout. If I do not fear my workout, it isn't hard enough," or some such thing. Do you get a case of the nerves sometimes??

October 7, 2009

Complete three rounds of:
As many burpees (with a 6" jump) as you can complete in five minutes.
Rest three minutes.
Post the total number of burpees performed.
Yes, often when we do burpees, we encourage you to do "games" style- in which you barely leave the ground to ensure limited time loss in the air. Not today. Today, we want big jumps. And don't be surprised if some of your burpees get policed and some of your reps don't count.
"You have to be cruel to be kind..."
:)

October 6, 2009

Not exactly sure what this is, b/c it isn't a Filthy Fifty, but it sounds tough just the same:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Push Presses (75#/55#)
25 Back extensions/Supermans
30 Wall ball shots, 20 pound ball
So, here's a really interesting thing it's taken pregnancy and having a baby to get me to learn: all of our bodies are pretty amazing. Yes, of course, I've looked at other people's bodies, particularly at the Games, and found them amazing- both men's and women's. But mine has always been, just kinda there, even when I was at my best level of physical fitness. However, since January my body has: made a small person (with some outside help, admittedly) who arrived quite healthy and intact; increased its blood volume exponentially to aid in the growth of said person; gained-alright, I'm gonna be honest here- 47 pounds of fluid, blood, baby, fat, and all kinds of other stuff; continues to nutritionally sustain said small person by creating food; lost 22 lbs of baby, fluid, etc in the first week after I gave birth, and has only continued to shrink since that time. Am I at my best right now in terms of physical fitness? No- definitely not. I have a poochy tummy still, and I can't work out for another couple of weeks (and working out is going to = complete pain and humiliation at first). However, I think I'm going to go out on a limb and include my own body in the list of amazing bodies I've seen (not obviously for its physical appearance at the moment, but because of what it can do). If you are having a body-hating day today, stop and think about all the stuff your body has done for you. You may even continue to abuse it by giving it garbage food, depriving it of sleep, or drinking heavily. But there it is, day in and day out, doing its job, getting you around, getting you through WODs. Heck, if you're not careful, it may even make a person on you! Give yourself a pat on the back :)

October 5, 2009

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Well...I'm ba-ack :) Thanks to Jesse for doing a great job blogging in my absence! See, just when you feel like you can't be duplicated...somebody comes along and does an amazing job as your replacement. Ah well.
So guys, I hear many of you were too chicken to challenge Fran? Lame. Ah well. Let's not forget about the Tustin Open House on the 8th (if you have friends down in the OC who might want to try any of our classes), or the Tustin Shredder on October 24!!
No, this is not Helen. This is our daughter, Elena, the day she came home from the hospital! Just thought you might want a peek.
Still no Crossfitting for me- not for another 15 days, to be exact, and even with that Julie has warned me that I will need to check my physical status out with her first. Can't wait to get back on the horse, and plan to chronicle my pain in a different blog- for everyone who says that it can't be done- watch! :)
Matt- Congratulations!!!!!!!!!!! Hope this weekend went great!

October 2, 2009

Team relay WOD- Get into teams of four, one athlete at each station. Complete 30 reps at each station. Every team member completes each station. No teammate may move onto the next station until everyone on the team completes the 30 reps. Fastest team wins! The movements are:
Knees to elbows
Box jumps (M:24"/W:20")
Burpees
Medicine ball cleans (M:20#/W:14#)
Some food for thought (pardon the soon to be pun) as we head into the weekend. Weekends tend to be a time of over-indulgence because we feel we have "earned it" throughout the week. Finding that level of moderation you can maintain across the board "weekend" and week out will earn you much more time to enjoy in the long run. Julie says, "Listen to your body. Do you feel “gross” (bloated, gassy, you name it) after you eat foods high in starch like potatoes? Or a glass of white wine high in sugar? Or food with a high salt content? Start listening to your body-it does'nt like it. Sounds simple, but so many of us deal with the discomfort and eat the fries anyway." So find that balance between what your body actually needs, and what your brain thinks it wants. Lastly I wanted to congratulate everyone on their excellent Fran times yesterday, very impressive times and efforts!