January 30, 2009

100 double-unders for time.
Takin' it a little easy on you today to get ready for the SHREDDER on Saturday at 10 am. Good times!

January 29, 2009

Check out the first Matrix shredder :P
Well, Mustafa asked for it... don't shoot the messenger...
"Kelly"
5 rounds for time:
Run 400 meters
30 box jumps
30 Wall ball shots
I just wanted to take a minute and let you all know how awesome you are. Seriously. I love being in the gym when people are working out hard, sweating all over the place, pushing themselves, encouraging each other, heckling each other, talking to each other while they are trying to recover after a workout. I think we have the most amazing group of people who work out at our place. Everyone brings something different, whether it's a great sense of humor, superstar athleticism, always a kind word for someone, or a lion-heart approach to the workouts. You guys are truly an inspiration.
You've also got to hand it to a group of awesome instructors, and staff (who could forget our Un-fitter? (Josh). They work SO hard, you guys-- and again, everyone brings something different to their classes.
I think the picture of the kittens from a few days ago had an effect on me... Sorry. I'll be back to sarcastic New Yorker mode tomorrow, I promise.

January 28, 2009

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.
Don't forget your purse and gloves! And don't forget the shredder on Saturday at 10 am.

"Got no money, got no car, got no woman, and there you are." (either Jason A. or Young MC. I can't remember which.)

January 26, 2009

Jeremy
21-15-9, for time:
95 pound Overhead squats
Burpees
Don't underestimate the stability required for an overhead squat. Take this one slowly at first, and only do rx'd if you have excellent form. This is where doing those 10 a day is going to pay off- chest up, eyes ahead, barbell over the crown of your head, and you'll be golden.
BREAKING NEWS = JAY GOT A MUSCLE-UP!!! Express your envy when you see him. He also alerted me to this awesome picture.
And, don't forget- shredder this Saturday at 10 am. Get ready for the Pukiebowl!

January 26, 2009

Five rounds for time of:
30 Glute-ham sit-ups or abmat situps
25 Back extensions or supermans
Get dizzy with the GHD situps? The best thing to do is stare at a single spot in the ceiling. Oh- and do try to go all-the-way back! You won't fall. We promise.
Take advantage of the new added classes-- Monday & Wednesday at 5 pm, and Tuesday & Thursday at 6 pm. Please come to class on time. If you arrive at the first evening class more than 15-20 minutes late, you may be asked to wait until the next class. Don't pout!
Gotta work on those abs for the Games... what does that guy have, a 10 pack? Reminds me of Jason H.

January 24, 2009: LIFT SEMINAR

Reminder: today at 10 am is a lift seminar, not the traditional make-up/skills day. Please be advised. And-- please don't whine if you come in hell-bent on making up a WOD and you are denied. It's been on the blog, an email was sent, and instructors have been making announcements. No mercy!
If you do the Lift Seminar-- don't worry- we'll make sure you sweat (heh heh), although it is more technical and educational vs. the traditional Crossfit suck.
Barring a tooth growing out of my ear... I will BE at the gym tomorrow.

January 23, 2009

This one has no name, but I think we should call it "Good Times."
5 rounds for time:
45 lb barbell overhead walking lunges, 50 feet
21 Burpees
Of course, you can always modify using dumbbells or a lighter bar. Dumbbells will add a different type of stabilization to the movement. I know the main site indicated that the back knee should gently kiss the ground during each lunge, but I DON'T want you guys to do that. No touching the floor with that knee. Because 3 rounds in, a "gentle kiss" may wind up being a painful slam due to muscle fatigue. Seriously. Let's not even go there, as my grandmother says.
Is it just me, or does this look really weird?

January 22, 2009

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
OK: Can't do a handstand pushup? You can substitute with elevated pushups (stick those feet on the edge of the ring or a plyo box) or a heavy shoulder press, but the elevated pushups are the much better choice. Can't do an L-pullup? That is also OK: try strict pullups if you've got the kippers down, or just work at whatever pullup level you are at!
Where's Waldo? Can you find Jason A. in this pic of the Oly Lift Cert last weekend, held at the great Crossfit Marina of HB?
I know, I know- I missed you guys again yesterday. But I caved midday and had to take pain meds due to the ceaseless pounding in my jaw and ear. Thank goodness the A-Team was there to see you through ;) Back soon, I promise, though I now refuse to provide an exact date as I fear God may be in a joking mood and give me yet another dry socket. The good news is I'm running out of teeth for him to do that too...

January 21, 2009 + New Classes

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 GHD sit-ups or Abmat Situps
250 pound Deadlift, 15 reps
I *highly* recommend scaling this, particularly if you are new to Crossfit. Discuss with your coach, but there are many ways to scale it- you can decrease the number of rounds, the weight of the deadlift, and/or the number of reps. Please don't let your ego get in the way. Please. And, guys, you know who you are... ;)
Please remember: EFFECTIVE MONDAY JANUARY 26, there will be the following additional classes: Monday, Wednesday at 5 pm; Tuesday, Thursday at 6 pm. The current schedule won't change- we're just adding to it. Also, please don't forget the first Matrix class is tonight at 7 pm, and there will be a Lift Seminar on January 24th at 10 am. Newbies must attend the Lift Seminar! :)
And... Matrixers, I'll be setting up your own private blog/website area today (Wednesday). I'll have that info for you at our first class. Looking so forward to seeing everyone! No laughing, please. The swelling has gone down a great deal, but I still look kind of... weird. Well, weirder than usual.
Wisdom tooth status= one dry socket. Ever had one? Post experience to comments. My personal feeling is that it's the dental equivalent of Murph.

NEW CLASSES & January 20, 2009

Run 800 m four times. Rest as long as you need to between rounds. We haven't had a more distance oriented cardio WOD in awhile, so enjoy. Hey- in honor of today, why not wear a little red, white, and blue? :)
EFFECTIVE MONDAY JANUARY 26, there will be the following additional classes: Monday, Wednesday at 5 pm; Tuesday, Thursday at 6 pm. If you haven't noticed, it has been crowded! So we're thinning things out a little bit by adding some more classes! The current schedule won't change- we're just adding to it.
Also, please don't forget the first Matrix class is this Weds at 7 pm, and there will be a Lift Seminar on January 24th at 10 am. Newbies must attend! :)
Wisdom teeth status: slightly improved, though now I look like a chipmunk who has been in a fight (due to bruising)...

January 19, 2009

"Fran on the Move"
3 Rounds for time:
400 m run
21-15-9
65#/95# Thrusters
Pullups
Sorry I've gone dark the past couple of days, folks. Had my wisdom teeth out. My workouts have consisted of: 2 rounds vomit; 86 rounds ice packs; 10 vicodin; 2.5 penecillin (which induced said vomiting); 46 hours of sleep. Diet has NOT been Zone approved and has consisted of: 6 oz broth; 2 s. jello pudding; unknown quantities of ginger ale and Gatorade; 1/2 Mcdonald's chocolate milkshake.
Presently, I resemble something in the rodent family.
Ah well. Thank you for the well wishes and the check in phone call, Mustafa! :)
Be sure to ask Jason A. how his weekend was- he was tearing it up at an Olympic Lifting Seminar!
Keep your eyes on the blog tomorrow gang- I'm going to post the NEW SCHEDULE which will start next week. Current class times won't change, we'll only be ADDING times!!! Sweet!

January 16, 2009

Doozy!
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Yee-haw!
DON'T FORGET THE MATRIX! And the Lift Seminar at 10 am on the 24th!

January 15, 2009

Crossfit Total: the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
1 Back Squat
1 Shoulder Press
1 Deadlift
(in that order). Your total = the sum of the total weight for each of these. Not sure how to set this up? Here are some guidelines, based on three attempts at finding/reaching your max:
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you
know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight
you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt,
the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt.
Newer folks should focus on nailing the form. The weight will come, I promise. Remember, first, we train for mechanics. Once we've got the mechanics, we train consistently. And then we introduce intensity (and high weight).
SIGN UP FOR THE MATRIX! Slots are running out. Oh, and-- if you put your name down-- you're technically not official until you pay... So the next time you're in the gym, commit! Here's a pic from last year's Games to get you motivated!
“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”

The Matrix Program

The Crossfit360 Matrix Program
We will show you the door. You're the one that has to walk through it.
JANUARY 21, 2009—APRIL 19, 2009

Who is it for?
Crossfit360 Matrix is a program designed for people that:
-want to try out for the Crossfit Games 2009 as an individual through participation in the Socal Regional Qualifier, or represent Crossfit360 in the Affiliate Cup at The Games.
-want to delve deeper into Crossfit-- we're talking flawless lifting form, more physical explosiveness, and more mental strength.
-may want to become a Crossfit360 instructor in the future.

But I am not in killer shape. I’m not always in the top three during WODs. Heck, I can’t even do a kipping pullup! Can I still participate in this program?
YES. In fact, the extra attention and focus will help you achieve your fitness and/or Crossfit goals faster. While some of the workouts will be harder, the environment will still be encouraging; we just want to help you improve. It doesn’t matter if you’re starting from a 4 minute Fran or 14 minute Fran.

What does the program consist of?
-2 additional classes per week that are limited to Matrix participants only. These will be held Wednesdays at 7 pm and Saturdays at 11 am beginning 1/21/09. There will be 11 weeks of instruction/content, followed by Hell Week (a review of everything), and then Heaven Week (rest/light workout for those who are competing). Weekly topics include: Deadlifts, Thrusters, Running, Pushups & Box jumps, Squats, Cleans, Double-Unders & Burpees, Rings and Rope Climbing, Presses, Pullups & Wall Balls, and Kettlebell Swings.
-Wednesday classes will be focused on a particular lift, technique, or exercise. We will review and analyze your form by filming your technique and showing it to you/discussing it with you, and then do a workout incorporating that movement.
-Saturday classes will be a review of the Wednesday focus, and then a shredder workout.
-Access to a password-protected area of the website/blog limited only to Matrix participants.
-Additional workout assignments that can be done at home.
-Nutritional information.
-Videos and articles to read and review on everything from form to diet to sports psychology.

But I don’t want to compete.
That is FINE. You don’t have to. At the outset of the program we’re going to ask you what your initial reason for participating is—competition, personal improvement/challenge, or possible future instruction. We don’t care if you don’t want to compete; your goals are important no matter what they are.

I REALLY want to compete. How are you going to choose who you send to the Qualifier/Games?
It will not be based solely on time and performance, although those things will be heavily weighted. Other things that will be factored in will be attitude, level of participation, competition experience, desire, and commitment.
The number of people we send to the Qualifier is going to be highly dependent on how registration is structured. Presently there is limited information. There is a cap of 160 total participants (note that there are over 70 affiliates in southern California), but it is unclear whether each gym will be allotted a certain number of slots, or whether it is a free-for-all. Registration for the Qualifier begins February 1, 2009, and will likely fill up in a matter of hours. Crossfit360’s current intent is to purchase 6 slots if possible, but again, this is subject to change based on the rules of the game…
The Affiliate Cup is somewhat different in that there is no formal qualifier. Each affiliate team can have up to 6 people, with a minimum of at least 2 men and 2 women. Our criteria for who we send will be based on what is listed in the first paragraph of this section.
FYI the Games are July 10-12, 2009 in Aromas, CA and the Qualifier is April 18-19, 2009 in Huntington Beach.

How much?
$250 flat fee for the entire program, paid in advance. That comes to a whopping $11 a class. Oh- and… if we send you to compete in the games or qualifier, we will pay (or reimburse you) for your registration, which is $80 for the Qualifier and unknown for the Games.

We are capping the number of participants at 12 to keep the quality of instruction high. First come, first serve. So GET ON IT! We will allow people to join up to one month into the program (February 21, 2009), space permitting, but please note that we will not pro-rate and that you will miss what we covered in the first month.

January 14, 2009

So, here's an interesting one from Crossfit Hypoxia:
Buy-in = 1 min jump squats
21-15-9
Kettlebell swings
Box Jumps
So, you do your one minute of jump squats, then flow right into (e.g. without stopping the clock) your swings and jumps. Nice!
And, I know there's been talk of more people using gloves during pullups. Here are a few quotes from Mark Rippetoe that may change your mind...
"The only legitimate use for a glove is to cover an injury… A desire to prevent callus formation (possibly so as to not snag one’s pantyhose) does not constitute a legitimate use.”
And here's my personal favorite:
“If you insist on wearing gloves, make sure they match your purse.”
DON'T FORGET there's a Q&A info session tomorrow night at 7 pm re: the Matrix Program and Crossfit Games 2009. I'm going to post a bunch of info between tonight and tomorrow about it too for those that can't make it. And, you can always email me-- jennifer@crossfit360.com.

January 13, 2009

"Karen"
150 Wallballs for time.
Here's a gal we haven't seen in awhile. Mustafa mentioned he's been missing Kelly- anybody seen her around? I got a feeling we may run into her next week.
So, lots to remember:
Info & orientation session for the Matrix this Weds at 7 pm.
Lift Seminar January 24th at 10-- NEWBIES must attend. We love ya!
And... the first shredder of 2009 will be January 31 at 10. If you haven't experienced one yet, it's always a good time-- a killer team workout, followed by Guinness.
Anybody noticed it's been pretty crowded around the gym? Lots of new faces, which is awesome! Keep an eye on the schedule, I'm going to be adding some additional classes really soon.

January 11, 2008

"Fractured Fran"
21 Thrusters (95#M; 65#W)
21 Pullups
Rest 3-5 min
15 Thrusters
15 Pullups
Rest 3-5 min
9 Thrusters
9 Pullups
Rest? What? Yes. The idea behind Fractured Fran is that when you total up the times for your 21-15-9 (minus the rest), that's an idea of what your Fran time could be (all things like your diet held equal). Of course, your Fran time could always be improved by good diet, regular training, etc.
I hereby pronounce Mondays for the next few weeks to be Frandays. We'll be doing all the different versions of Fran, including maybe In-N-Out Fran at one of the night classes.
To all of you NEWBIES: The Saturday 10 am class on January 24 will be a Lifting Seminar, during which you will review the 9 basic lifts of Crossfit. Please do your darndest to be there.
And, don't forget-- January 14th at 7 pm is the information & orientation for the Matrix!
"What are you waiting for? You're faster than this. Don't think you are, know you are. Come on. Stop trying to hit me and hit me. "

RMS

Rest, or make-up a workout, or work on... hand stand pushups! Don't forget- informational meeting about the Matrix this Weds at 7.

January 9, 2009

100 Burpees for time.
No, really.
'nuff said.

January 8, 2008

"Daisy"
Complete 3 rounds for time of:
Run 400m with weight
25 Squats with weight
25 Push-ups with weight
25 Walking Lunge Steps with weight
25 Sit-ups with weight
Guys: 45# plate Girls: 25# plate (Rx'd)
Part of what makes this workout challenging is manipulating the weight while performing the run and the exercises. Use a plate, not a dumbbell.
Have you entered the Matrix yet? Take the red pill! (See below- I'm not crazy. Really).
"You have to let it all go, Neo. Fear, doubt, and disbelief. Free your mind." Lawrence Fishburn as Morpheus
This is Jolie Gentry, Crossfit Trainer and Superstar Extraordinaire-- I think she was 5th at the games last year, and first the year before. However, she should be afraid. Because we have Kim!

The Matrix

*Please scroll down to see info on the 2009 Games.*

I got the idea for the name for our new program from Alan, actually. Several months ago, I could not get a double-under. It was so frustrating, I wanted to hang myself with my jumprope. I was whining to Alan about how I couldn't do it, and he mumbled something like "Yes you can. Sometimes I think it's just like the Matrix." I wasn't sure what he was driving at-- I don't remember Keanu Reeves jumping rope at all in that movie-- and he explained something like this: So many times, we are so completely limited by our minds' perceptions of what we think we can and cannot do that it becomes self-fulfilling prophecy. We think we can't do something, and we can't. We think we can, and, while we can't defy physics (no jumping from building to building, please), we exponentially increase our odds of success. By the way, I can do a double-under now!

Crossfit360 Matrix is a new program designed for people that:

-want to compete in the Crossfit Games 2009 as an individual or represent Crossfit360 in the Affiliate Cup
-want to delve deeper into Crossfit-- we're talking flawless lifting form, more physical explosiveness, and more mental strength
-want to become a Crossfit360 instructor in the future

Yes, but what is the Matrix?
Participants will receive 2 extra classes per week; Wednesdays at 7 pm and Saturdays at 11 am.
The extra classes will include weekly shredder workouts, increased coaching on form for basic lifts and olympic lifts (which will include us filming and then reviewing your movements while you do techniques), extra at-home workouts, coaching on diet for performance, and Crossfit videos to watch. Basically- we're turning you into monsters. Oh- and there will be a blog exclusively for the Matrix (it will be open only to those in the program).

The Crossfit Games is NO joke, and neither is being an instructor, but I want to emphasize that this is also for people who want to take their Crossfit to the next level-- who have drunk an extra glass or two of the kool-aid, if you will. That said, you don't already need to be up on the Wall of Fame to participate- this program is open to EVERYONE at our place, and EVERYONE is welcome- not just the crazy sick lunatics. We've got 3 months til the qualifiers- a LOT can be achieved in that time, if you focus.

The cost? $250 for 3 months (our first session will begin January 21 and go through April 19), all inclusive (meaning 2 extra classes per week, coaching, the blog). And- oh- if you get a spot in the qualifier? The school will pay for it. So theoretically the cost is a mere $170.

COME TO THE ORIENTATION & INFORMATION MEETING ON WEDNESDAY THE 14TH AT 7 PM. But if you're interested now-- sign up fast! We're limiting the number of participants to maximize efficacy.

January 7, 2009

Four rounds for time:
400 m run
50 air squats
Please see the post below for info on the Crossfit Games 2009. Stay tuned today to find out what the matrix is... ;)
Angie is ready for the games!

Crossfit Games 2009

The Crossfit Games 2009 are scheduled for July 10-12 in Aromas, CA. Due to the overwhelmingly large turnout at the 2008 games, it's no longer a free-for-all; there are now regional qualifiers. The southern California qualifer in April 18-19 in Huntington Beach. Over 70 affiliates are located in our region... and only the top 6 men and top 6 women from the qualifier will be going to the games as individual participants. There will also be an Affiliate Cup at the Games, which will include 4-6 people per affiliate team (at least 2 men and 2 women).
Will Crossfit360 be there? You bet! Are we going to have to train our as*es off? You bet!
Alright, I'm about to throw a lot at you, so get ready.
First, the most up-to-date info about the qualifier:
- There is a 160 participant cap. Registration will occur between February 1 and March 1-- but I would not be surprised if it filled up within the first week (or sooner). Remember- there are 70 affiliates in our region.
- Participation in the qualifier will cost $80; spectators will be charged $20.
- Who should compete? Here is what the site says: "Athletes who can complete the two non-hill-run WODs from the 2008 CrossFit Games finishing among the top 30ish time slots should consider attending."
- How will the qualifier work? "The WODs will be run in heats in an almost identical manner to the 2008 CrossFit Games (i.e. a 20 minute window to stage and start athletes who complete a WOD with a 12 minute max time limit). There will be no scaling. We will run two WODs on Saturday and one WOD on Sunday. The Saturday workouts will be posted on April 15."
We have got our f*cking work cut out for us, people. Go to the Crossfit Games 2008 site and scroll down to about mid-July 2008 (the final, final results are posted in pdf). So, how are we gonna do this?
Simple. The Matrix.

January 6, 2009

Deadlift
3-3-3-3-3
Please remember the rule: No "is that it?" unless you want to run 5 miles after doing your deadlifts, with Steven driving his car alongside you yelling things like "Come on, creampuff!" and "Want me to hold your purse for you?!"
Also remember that, you can do things inbetween the deadlifts (e.g., you could run 400 m between each set of 3, or do 25 ghd situps).
Just an idea.
"Don't paint a dirty car." (Crossfit creator Greg Glassman on hiding poor form with more weight and/or speed).

January 5, 2009

"Angie"
For Time:
100 pullups
100 pushups
100 situps
100 squats
Here's the rub: You must complete all reps for an exercise before moving on to the next one (eg. 100 pullups must be completed before 100 pushups).
Check out the blog later today as I'll be posting information on Crossfit360's program to get us prepped for the Crossfit Games 2009 Southern California Qualifier on April 18 & 19.
Yum!

RMS

Ah, options. You have plenty this Saturday! Make-up, rest, or finally master the art of... whatever is giving you a hard time! Also, please keep an eye on the blog and ears open when you're training- I've got updates on the Crossfit Games 2009; specifically the regional qualifier. We are putting together a program for hopefuls, so stay alert for details in the next few days.

January 2, 2009

Seriously, is there a better first Crossfit WOD of the year? And it's practically fate because you have a rest day prior, and a possible rest day the day after too :)
"Murph"
For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
New to Crossfit? Try mini-Murph:
For Time:
800 m run
50 pullups
100 pushups
150 squats
800 m run
Chop up the pullups, pushups, and squats as needed. 10-20-30 x 10 is always a favorite.
If you've done Murph before- check your old time- that last time we did it was 9/11/08, which is archived on the blog.
"A champion is someone who gets up when he can't." --Jack Dempsey

Happy New Year!

Happy New Year guys! According to the Chicago Sun-Times, the general rule of thumb for what to do on New Year’s day is to do only what you would like to do the entire year. Don’t quarrel, don’t lose money, don’t overeat, and so on. Instead laugh, do something rewarding, spend quality time with the important people in your life. I had an ingenious idea last night while watching the annual fun run in Central Park... why not an 11 pm shredder next New Year's? Complete with exercise, alcohol, and good friends! And, heat. This year it would have been freezing!
Hmm. Plenty of time to plan. Here are a couple of quotes for you-- and remember, regular schedule resumes at Crossfit tomorrow!
"Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man." ~Benjamin Franklin
"We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives... not looking for flaws, but for potential." ~Ellen Goodman
I definitely don't think these guys Crossfit. And I don't think this should be our outfit for the New Year's WOD next year. This pic is a shot of the annual New Year's Red Underwear Race from Valencia, Spain.