Crossfit 360 Long Beach and Tustin: October 19, 2009

Sunday, October 18, 2009

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... ;)

14 comments:

Jesse said...: 530am
Efren/Adrianna 8:36
Heidi/David 13:24

Great efforts, gotta game this one and play to your individual strength's within the team.

Quote of the day; "Challenge yourself to know yourself- read both ways."

-Anonymous; October 19, 2009 at 6:12 AM
Jesse said...: 11am
Dean/Alex 9:33
Moose/Johnny 11:40
Sho/Jim 9:39
Mike 50/50 9:12

Excellent work guys. 8:36 still the time to beat for T-shirts!; October 19, 2009 at 11:39 AM
Jesse said...: 5pm
Gladys/Lizen 13:14
Ruth/Sean 11:16
Jeff/Adam 7:27!!
Erik 50/50 6:01

6pm
Katherine/Andrew 12:39
Carmen/Scott 8:43
Al/Candice 11:20
Jeff 50/50mod 9:25
Gabe 50/50 10:14

Very well done!; October 19, 2009 at 7:11 PM
COOP said...: This comment has been removed by the author.; October 19, 2009 at 7:13 PM
COOP said...: Hey Jesse, refer to me as COOP. Hell, I don't even know my first name anymore! :); October 19, 2009 at 7:14 PM
Steven said...: Tustin

12:00
Mike 9:38 50/50

6:00pm
Monica/Garth 13:59
Sir/Paul D 10:15
Storm/Alec 6:53

7:00pm
Chris 8:27 50/50

Nice work today! Way to go Alec and Storm blazing time with no rest!; October 19, 2009 at 7:38 PM
COOP said...: This comment has been removed by the author.; October 19, 2009 at 7:53 PM
COOP said...: This comment has been removed by the author.; October 19, 2009 at 8:06 PM
Mustafa said...: FOUL!!!! First of all, you CANNOT team up burpee-QUEEN Adrianna with butterfly kipping Efren. NO WAY! Beyond that, you CANNOT team up Storm with ... anybody ... but Alec? You let Storm and Alec team up? BULLS**T! Those guys should have been made to wear weight vests, lead shoes, and been given Ambien before they started!

CRAP! I just have to give it up to some amazing athletes: Efren, Adrianna, Stom, and Alec. And who the hell are those ringers Jeff and Adam? Obviously professionals, so I'm not even commentng on freakin professionals (awesome job!!!!!!!!!!)

YOU GUYS FREAKIN ROCK! HARD!!!!; October 19, 2009 at 8:30 PM
COOP said...: This comment has been removed by the author.; October 19, 2009 at 8:39 PM
COOP said...: and YES, though I KID (cuz I love you guys) AWESOMENESS ALL AROUND!

It's just great to be back ladies and germs; October 19, 2009 at 8:42 PM
Anonymous said...: Jahn 50/50 10:47 (from home); October 19, 2009 at 10:47 PM
Erik360 said...: This comment has been removed by the author.; October 20, 2009 at 8:19 AM
Erik360 said...: so... does this mean I get a burpee shirt? : ); October 20, 2009 at 8:20 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.

Sunday, October 18, 2009

October 19, 2009

14 comments:

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