Sunday, May 31, 2009

June 1, 2009


"Mixed Bag"
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps-- Tustin substitute med ball cleans- but good news- Kettlebells are on the way!
21 Push-ups
21 Box jumps
21 Back extensions or Supermans
Walking lunges, 150 ft (at Cherry or Tustin that's one and one-half times around the building-- so start from the back garage door, lunge around the building until you get to the front door, turn around & lunge back to back garage door, then lunge back to front door; Tustin, I would say lunge to the pay phone and back from the back door)
5050: 48-48-48
You never know what life's gonna throw at ya- so this is a little bit of everything.
And I know, today's WOD has nothing to do with running, but I thought this was so funny I had to share. Matt, is this the group you run with in PV?
Guys- this week at Cherry we start 2 different classes-- Crossfit Beginner at 5 pm on Wednesdays and Advanced at 7 pm on Thursdays. The Beginner class is a scaled wod and there will be much more emphasis on technique and form in the lifts. More experienced students may attend; but you can't do your own thing, and you must know that you'll be working scaled and primarily on form. The Advanced class is invitation only-- the Matrix program is a prerequisite, but even that is no guarantee. Do NOT just show up without asking an instructor first. There will be much less supervision on form (unless we're doing Oly Lifts), and it will also be a time for the Affiliate Cup team and Ms. Kim to train on scary Games stuff :)
We had a great time with Crossfit HB, Culver City, Valley Crossfit, Crossfit North Hollywood, and everyone else who showed up on Saturday. If you weren't there, you missed a great team WOD, and an amazing workout put on by the Socal Qualifier Girls. By the way- Sarah also threw down because we were a Girl short- and she did a great job til her shoulder started objecting!

Friday, May 29, 2009

May 30, 2009



Hey- what are you doing here? We're closed, remember?! We'll be at Crossfit HB for a team workout today... you should have signed up!
5050: 46-46-46
For those of you who signed up to attend- the address is 18392 Enterprise Lane, Suite 2, Huntington Beach, CA 92648. See you at 1030!

Thursday, May 28, 2009

May 29, 2009


Overhead Squats
3-3-3-3-3
5050: 45-45-45
Finally- Matt's Superstar Overhead Squat Video!! :P
Don't forget the workout at HB this Saturday at 1030- the address is 18392 Enterprise Lane, Suite 2, Huntington Beach, CA 92648.
Remember, Cherry will be CLOSED as a result of our fieldtrip.
Last- a note about some class changes. Starting the week of June 1, no times will change, but the Wednesday at 5 pm class will have a beginner focus with a scaled WOD and increased emphasis on form and technique. Don't worry guys- you'll still get a workout- this is just to make sure people get a good base of form! All levels are welcome, but the class will be tailored to beginners. Additionally, the Thursday at 7 pm class will be an advanced class; you may attend by invitation-ONLY. Feel free to ask an instructor if you can attend, but don't just show up- because you will be turned away. This class will have more emphasis on Olympic lifts and less coaching on form for basic moves.

Wednesday, May 27, 2009

May 28, 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 Abmat sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your score is total reps from all 32 intervals. Hey hey- it's a whiteboard day- so work your hardest!
If you've never done Tabata before, you're either going to LOVE it or completely hate it. I really love Tabata-- there are a few WODs I really miss doing now that I am preggers, and Tabata is definitely one of them (the deadlift/burpee wod is definitely not). Push yourself as hard and as far as you can during each 20 second burst-- you've got 10 luxurious seconds to recover. Don't let the form disappear on pushups or squats in particular (where it can really be tempting to just fold at the waist and bring your chest to your thighs- unless you're pregnant, at which point it's impossible to do that). I've been bugging the instructors more and more to yell "non-count!" when they see you doing a rep with really crappy form- so expect some of that tomorrow... heh heh. Wanna be a badass?- during the squats, rest in the down position instead of standing up, like they do in this video. And check out Annie's incredible squats- that's the pace you should be going for!
Looking forward to seeing you all at Crossfit HB on Saturday-- remember, if you're not with us, you're out of luck this Saturday as Cherry is closed.
5050: 44-44-44

Tuesday, May 26, 2009

May 27, 2009



Cardio day :P
5 rounds for time:
400 m run
10 burpies

5050: 43-43-43

I call this pic "Epic Failure." Not because it isn't a great pic- it's awesome... but what was Mustafa doing competing without a 360 shirt on?! And then he goes and gets photographed by the OC Register... again, NOT wearing a 360 shirt. Boo. This was taken at the Trevor Win'E Memorial Challenge, where Julie, John, Jay, and Deeanna represented...hard!

Don't forget- ya gotta let me know no later than tomorrow that you're coming to the WOD and BBQ at Crossfit HB this Saturday at 1030 am. And, consequently, Cherry is closed this Saturday (because we'll all be at HB, and you should be too!)

Monday, May 25, 2009

May 26, 2009


I hope everybody had a great few days off... 'cause now, it's back to the suck!
"Grace"
30 Clean and Jerks for time.
5050: 42-42-42
If you would like to do the Grace Challenge, you must register before your wod. Remember, to do the challenge you don't need to do the rx'd weight.
Also- reminder = if you'd like to come to Crossfit HB for a barbeque, team WOD, and to cheer on the top 6 Socal Girls, send me an email (jennifer@crossfit360.com) or sign up at one of the schools. Tustin, you better represent! I need to give the head count by Wednesday... so don't delay in getting back to me.
Cherry will be closed on Saturday (we'll all be at HB), so if you want to workout you'll have to come on the fieldtrip! Here's a pic of our last field trip- to Crossfit Las Vegas.

Friday, May 22, 2009

Last Chance WOD for those of you interested in the Games

Hey Guys- if you are interested in competing in the Games as an individual--
Here are more details about the Last Chance Qualifier:

At 0600 PDT on May 30th, three workouts will be announced. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.

In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.

You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.

You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
Please LET ME KNOW ASAP if you are interested in trying this. No, I have no idea what the WODS will be. But we'll be willing to help you film etc. if you want to give it a shot. But you MUST let me know by Wednesday the 27th.

Thursday, May 21, 2009

May 22, 2009


Rest! Party! Sleep! Learn to knit! Take some days off and relax dudes!

Fieldtrip!

Exciting news, kids: We're taking a fieldtrip to Crossfit HB on May 30th! A good time will be had by all. They will be hosting a team workout and barbeque, starting at 1030 am. The top 6 gals from the Socal Qualifiers will also be doing a buddy WOD, so it will be a great chance to watch some very inspirational and exciting athletes. You MUST RSVP if you are going to attend by either sending me an email at jennifer@crossfit360.com or putting your name down at either Cherry, Tustin, or Willow. (Yes, I know we'll be closed from Friday-Monday, so emailing me is probably a good idea). Cherry will be closed on 5/30- so if you want to workout- come along down south :)

Wednesday, May 20, 2009

May 21, 2009



This WOD doesn't have a name, but I think "Sheer Evil" is a good one:
For time:
4 rounds
400 m Run
50 Squats (on the med ball, slackers!)
5050: 37-37-37

Don't forget we are closed the 22nd, 23rd, and 25th. Take some motherf*ing time off, you nutjobs. Seriously- overtraining = no bueno. Overtraining = eventual workout dread.

Every so often, now, I'll be featuring a picture and some info about the members of the Affiliate Cup team. This is Storm, and yes, he's heard, many, many American Gladiator jokes, I'm sure, along with X-Men quips, so no need to be that guy. He works out in Tustin, and if you've seen his times/weights, you know not to mess with him.

Here's his profile:
1. Why did you start Crossfitting?
I started Olympic lifts and other crossfit type movements when I was running track at UCI. I didn't really start doing any serious type of crossfit until April of 2009 when I started with Steven.
Aside from the fact that it helps me stay in shape for my job, it gives me the opportunity to interact with people who share my passion of athletics. Also, have you noticed just how many beautiful females do crossfit?
2. Favorite WOD/movement?
Favorite lift: power clean
Favorite WOD: fran or diane
3. Least favorite WOD/movement?
Least favorite lift: dead lift (when we go over 300lbs)
Least favorite WOD: any time we have to carry the 45lbs plate and run
4. Favorite movie line?
自强不息! -- from the movie "Fearless"
5. Last book that you read?
I just finished "Angels and Demons" and I'm about half way through "Children of Men."
6. Bad manners or hooligan behaviors that bug you?
When a large group of high school football players take over the bench press.
(Thank God we don't have either high school football players or a bench press at our place).

Tuesday, May 19, 2009

May 20, 2009


For time:
10 pullups
2 box jumps
8 pullups
4 box jumps
6 pullups
6 box jumps
4 pullups
8 box jumps
2 pullups
10 box jumps
And yes, the pullup ratio is in effect! :)
5050: 36-36-36
It's too daggone late to wax poetic... I'll leave you with this pic of Andy, doing his 5050's in the Flatiron Mountains of Colorado!

Monday, May 18, 2009

May 19, 2009


"Med Ball Madness"
As many rounds as possible in 20 minutes:
10 wall balls
10 med ball cleans
10 med ball pushups (hands on med ball instead of the floor)
10 med ball abmat situps (NO GHD SITUPS WITH MED BALL- way too much potential for injury- don't even bother asking)

5050: 35-35-35

Please note: We will be closed on May 23rd and May 25th in honor of Memorial Day. (This will also give you plenty of chances to be rested up for the Grace Challenge on the 26th :)

A few words about diet. It is important. I've read several times that your performance and appearance are 80% diet. While I highly doubt it's that high- and we have several bodies around our gym to prove it (case in point: Tom just informed me he spends $15/day every day in fast food- and boy, he does not look like he does!) However, the more you train Crossfit, the more your diet will have an effect on your performance. Now that we have the Success Journals in, which are complete with a Crossfit Journal article on how to do the Zone, food logs, and quick tips, there is no reason why you shouldn't be monitoring your food intake. You guys are training like athletes and performing like them- why not eat like one? As Nicole Carroll says, "Get off the crack!" (meaning sugar).

Sunday, May 17, 2009

May 18, 2009



Here's one for the board:
"Diane"
21-15-9 reps of:
Deadlift (225#M; 155#W)
Handstand push-ups
Scale weight and pushups as needed-- switch to elevated or, better yet, handstand attempts.
5050: 34-34-34
Sign up for the &*)$%^& Grace Challenge, you pansies! Time is running out. Don't forget- you don't have to do Grace prescribed on the 26th-- we'll also be looking for the biggest improvement in 8 weeks. So if you're brand new, you may start out at much, much lighter weight, and that is FINE.
And... become a Crossfit360 fan on Facebook! All the cool kids are doing it... ;)

Saturday, May 16, 2009

May 17, 2009



Whew! Time to rest after a long week of arduous WOD's. But not for the 5050 club: 33-33-33.

If you have a Facebook account, become a fan of Crossfit360! And if you know a lot about Facebook, please drop me a line-- I'm technologically challenged;)

I wanted to give major kudos to Jeff. You know him. He busts his butt every class, no matter what the WOD. As Mike put it, "He has the brain of a Firebreather, his body is just trying to catch up." Firebreather is a Crossfit term for those crazy people in Crossfit gyms who have sub 3 minute Frans, who run like the wind, do chest-to-bar pullups with ease, and who are always pushing themselves and their bodies to the limit. Jeff, you truly are a Firebreather, and we could all learn a lot by emulating you during our workouts! I don't have a pic of Jeff, so this will have to do ;)

May 16, 2009


RMS-- I recommend, if you're doing skill work, that you work on your clean and jerks. If you're just resting- check out this vid on nutrition by Nicole Carroll, Crossfit Nutrition expert extraordinaire.
5050: 32-32-32
Speaking of C&Js, does everyone understand that you don't have to be able to do Grace as prescribed in order to take part in the Grace challenge??!! 60% of the pot goes to the most improved person, and you can be that whether/not you're doing rx'd. I think it's good to put ourselves out there and compete a little bit- throw yourself into the challenge and commit to making the biggest improvement you can in 8 weeks!
THE AFFILIATE CUP TEAM has been decided! Deeanna, Sarah, Storm, Aaron, Efren, and Jason will represent 360 at the Games, with Mike V. and Jim as alternates. Start planning now for how you are going to get to Aromas to support them July 10-12. It will be a great event for our school, and I'd love as many of you to come up there as can manage it. 75 teams will compete-- so we need all the 360 love and support we can get. Hey- let's also not forget Kim "The Phenom" Ball will be competing as an individual- and needs much love too, baby!
What do you guys think about me creating a little blog to help coordinate carpooling/travel? Would that be helpful? I'd love your feedback/ideas.

Thursday, May 14, 2009

May 15, 2009


"JT"
For time:
21-15-9
Ring Dips
Handstand pushups
**Remember the modifications for dips- on the dip rack, or on the tire or side of the ring. As for the handstand pushups, elevated pushups are an option- elevate your feet- put them on a plyo box, the side of the ring, or the tire; another option is heavy dumbbell shoulder press.
5050: 31-31-31
How are you guys feeling after yesterday? Those times and efforts looked incredible!
So- we've got our Affiliate Cup team, and I'll be announcing it in tomorrow's blog post! So be sure to read.
Last little bit- I cannot overemphasize the importance of tracking your workouts. If you want to buy a Success Journal, that's great; if you want to just get a notebook, that's fine too. But I just want you all to do something so that you can see your progress- because you are all making tremendous strides.

Wednesday, May 13, 2009

May 14, 2009


Anybody recognize this hottie?- She's doing Iron Crosses, which are part of our warmup this week!
"Get this 800lb gorilla off my back!"
Three 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: Use 45# plate Girls: Use 25# plate Kim: Use anvil
5050: 30-30-30 (remember if you're doing the WOD, your 5050 is covered, baby!)
TOM GOT A MUSCLE-UP LAST NIGHT!!!!!
A couple of things gang:
1- Don't have plans for Memorial Day? Come to the Trevor Win'e Memorial Challenge, or better yet, get a team together and do it! Each team donates a cooling vest to the deployed service member of their choice. Deeanna, Mustafa, Jay, and Julie are already doing it... scroll down a couple of posts to see more details.
2- On May 30th, we'll be taking a field trip to Crossfit HB to do a team workout with them! Kim, Val, and possibly some of the other top 6 ladies will be working out too- getting ready for the Games. There will be a barbeque, and I guarantee you we will have a great time. Sign up at the desk of either location.
3- The GRACE Challenge is ON!- Sign up today! Details on the board. Put your money where your mouth is... and I'm talkin to you, Jason H... ;)

Tuesday, May 12, 2009

May 13, 2009


Shoulder Press
3-3-3-3-3
Tustin, you're going to have to rock it old school and be each other's racks (two people each grab a side of the bar; the person who is lifting gets under it, and tells you when they've got it; you let go!) It will be a great opportunity to push and encourage each other, too :)
5050: 29-29-29
Remember, the bar travels straight up and down as you move your head out of the way (so as not to give yourself a nose job). Be sure to pull your head back through. And don't ignore the lifting days people! Here are some good examples from Crossfit Santa Cruz.

LOOK AT THIS AWESOMENESS!!

Hey guys- I just got an email about the Trevor Win'E Memorial Challenge. It sounds amazing, Crossfit Orange County in San Clemente is hosting it locally. Here is the website: http://crossfitorangecounty.typepad.com/trevor_wine_memorial_2009/
It's a CrossFit Team WOD designed to support our active duty military personnel who are currently deployed in the middle east. Each participating team donates one cooling vest to deployed service person in Iraq or Afghanistan. Your team can donate your vest to any deployed service man or woman! (I'm thinking Jimmy, for sure!)

The WOD: Teams of four complete the following:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repititions be performed perfectly.

Registration is $200 per team, and it is on Memorial Day. There will be Fire Dept. teams, USMC teams, and affiliate teams. Crossfit OC will supply food and water. Sorry, no brew at this gathering due to it being Orange County Fire Headquarters. It will begin at 0900 with opening ceremonies, then we will kick off the team workouts at 0930. It will be going until noon.

What do you say guys?-- Are there 4 people who want to do it?- Think of Jimmy! I will donate half the money for the team registration. If you're interested, post to comments. Tustin, that means you too!!!!!!

Monday, May 11, 2009

May 13, 2009


"Endurance Madness"
For time:
50 Thrusters (45#W; 65#M)
25 Pullups
25 Wallballs
Yes, pullup ratio applies. And yes, newbies should definitely scale.
5050: 28-28-28
Take the Grace Challenge, for pete's sake! Moose has taken it. Don't you think you could beat this guy? He looks like he just stepped out of the musical Chicago. Bragging rights for the very first challenge and a chance to make some $$$! You definitely don't have to be advanced to do it- there are prizes for most improved and fastest rx'd time, so get on it! See the board or one of the instructors for details.
The Affiliate Cup Team will be announced shortly.. so keep your ears open!

Sunday, May 10, 2009

May 11, 2009


Four rounds, for time:
800 meter run
Rest as needed between efforts.
5050: 27-27-27 (as Jeff pointed out yesterday, don't get behind. It sucks!)
Read up, guys: We're going to have our very first Challenge!

"The Grace Challenge"
Here's the deal. On May 26, the WOD will be Grace (30 Clean and Jerks for time (135#M; 95#W). 8 weeks later, on July 18, 2009 we will do Grace again. There will be a $30 buy-in for the Grace Challenge, $20 of which will go into "the pot." Everyone who does the Grace WOD on 5/26 and buys in will try their hand at Grace again on 7/18- and have a chance to win a prize. All you've got to do inbetween is come train Crossfit (and maybe practice your clean and jerks a bit more on Saturdays). There will be financial prizes (from the pot) for the greatest improvement and the fastest rx'd time. Instructors need not apply (ahem, Jason). So, can you do it? Think you can make the biggest improvement in 8 weeks and win some cold hard cash? SURE YOU CAN!! We'll have a great event on 7/18, so plan to bring friends and family to watch you in all of your glory, and you can subsequently turn the tables and have them do the baseline WOD! Sign up at the front desk at Cherry or Tustin. This first challenge will be held at Cherry, but don't worry Tustin- the next one is all yours. Put your money where your mouth is guys! :) "Don't let your mouth write a check that your butt can't cash." (probably said by a lot of people, but first heard by me in the movie "Dazed and Confused").

Saturday, May 9, 2009

May 10, 2009


Rest... just hang around like these ladies ;)
Allow me to introduce the Top 6-- as in, the top 6 Crossfit ladies from SoCal, who will be representing our region at the 2009 Games. I pulled this pic off the Crossfit main site Affiliate Blog (and yes, there is a link to our gym-- we are famous. But what can we say? We always knew we were great;) Pictured here are Michele, Valerie, Rebecca, Kristan, you-know-who, and Katie. The other gals are from Invictus (where this pic was taken), Culver City, Valley, and North Hollywood.
Have you heard about our lifetime memberships?? They are available for Crossfit-only, or unlimited (all of our programs- Krav, Thai Boxing, Wrestling, Bag, and Crossfit), and allow you and another person in your immediate family to train at our place(s)... forever! For one flat fee. No more monthly billing! Talk to Josh or Jeannie for details, or of course- you can always email me-- jennifer@crossfit360.com
Re: the Affiliate Cup at the Games, if you are interested and available that weekend- July 10-12 in Aromas, Ca (NorCal)- please email me at jennifer@crossfit360.com. I have heard some rumblings and we have a number of people in mind after this week's impressive showings, but I'd like to hear directly from you guys, too.

Friday, May 8, 2009

May 9, 2009


Rest... or Make-up a WOD... or work on your double unders or cleans.
5050: 25-25-25 (Hey, we're a quarter of the way there... if you look at it one way...)
So, we've mentioned a thing or two about the Affiliate Cup- but here are some more details: The CrossFit Games 2009 Affiliate Cup Challenge will start early on Friday, July 10th, 2009. There will be 1-3 team workouts (format to be announced later). The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). The winning team on Sunday will then be the 2009 CrossFit Games Top Affiliate.

An Affiliate Team can consist of a minimum of four to a maximum of six. The team needs to have a minimum of two men and two women. You must actively train at the affiliate facility to be part of a team.

All the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

Pictured here is Crossfit Oakland, the winners of the 2008 Affiliate Cup. What do you think?- Can we take them? :)

Thursday, May 7, 2009

May 8, 2009


"Annie"
50-40-30-20-10
Double Unders
Abmat Situps
Double Unders can be scaled into tuck jumps (same number) or single unders (4:1). If you have knee issues, I highly recommend the single unders as all the hard pounding won't be good for your knees. Same goes for people with shin splints-- but as always, defer to how your body is feeling tomorrow!
5050: 24-24-24
Jason H's recent postings of quotes to comments got me thinking- do you guys have favorite quotes?? I put a bunch in the Success Journals, but I'm curious to hear what ones other people like. My personal favorite- that isn't in the success journal- is a Muhammad Ali quote I've put up here before-- "If you even dream of beating me, you better wake up and apologize." Ever read any of his quotes? That guy has said some funny sh*t.

Wednesday, May 6, 2009

May 7, 2009


5 rounds for time:
Run 200 m
5 Power Cleans or 5 Squat Cleans (choose depending on your ability- if you've never done a clean before, although squat cleans are difficult and require you to execute a complete squat, you probably will get the movement more easily than trying to execute a power clean correctly as the form on power cleans is more difficult to execute with accuracy). The power clean is shown in the video above. There is no rx'd weight-- it's about choosing a weight that is challenging but that still allows you to execute good form.
5050: 23-23-23
Some great stuff on the horizon-- the "Grace Challenge" (details to follow); a workout at Crossfit HB (also details to follow); and a kettlebell seminar (guess what?- details to follow!) :P

Tuesday, May 5, 2009

May 6, 2009


"Coretastic!"
Complete as many knees to elbows, hollow rocks, Abmat sit-ups, back extensions, GHD sit-ups and supermans as you can in 30 minutes. The catch: you must have an equal amount of reps done for each exercise at the end of 30 minutes.
5050: 22-22-22
The Matrix starts tonight!!! Don't forget guys- 7 pm at Cherry. I think this is going to be a great experience- we've got some great stuff in store for those who have signed up. If you're still interested but haven't registered- send me an email (jennifer@crossfit360.com) and I'll see what we can do.

Monday, May 4, 2009

May 5, 2009


Partner WOD:
"Partner GI Jane"
For time (of course!)
150 burpee pullups
Here's how this works: Partner A sets herself up where she can do burpees; Partner B gets set up under the pullup bars. Partner A goes down and does a burpee. As she jumps up, Partner B jumps up and does a pullup. As Partner B jumps down, Partner A goes down for another burpee. You'll do this 15 times (so A does 15 burpees and B does 15 pullups); then switch (A does pullups, B does burpees). You cannot do the burpee and pullup simultaneously... so don't cheat!
SCALE based on total number and of course pullup format. And-- word to the wise, try to pick a partner who is about at your fitness level... otherwise you'll both be sorry!
5050- 21-21-21
Ask your instructor about the new Success Journals.

Sunday, May 3, 2009

May 4, 2009


For time:
Baseline WOD-
400 m run
40 squats
30 situps
20 pushups
10 pullups
Rest as long as you need to. Repeat 2 x. Today is not the day to test us on whether or not we're serious about the no later than 15 minutes late rule.
Now is your chance to get up on the board... we're going to begin having all of our new students complete the baseline WOD (once) during their intros. I know this sounds like Barbara... but believe me- once you start doing this, you'll realize that this isn't.

5050: 20-20-20.

Once again-- get your payments in for the Matrix, clock is ticking and due to high levels of interest, we are not going to be able to hold onto unpaid slots much longer (remember we're capping the class). So get your funds on:)

May 3, 2009


I was about to say "Sunday is the greatest day ever invented." However, on second thought, I've got to give that distinction to Saturday, as Sunday has a bit of suck to it (because you sense Monday's presence looming closer with every minute that passes). Do your best to enjoy today, take it easy, hang with family, maybe go see "Wolverine?" No judgment. 5050: 19-19-19. Time and slots are running out for the Matrix... get on it, people! This week is going to be a bear-- remember, we'll be watching your performances with special interest. Be sure to let one of the instructors know if you have any interest in participating in the Affiliate Cup at the Games (July 10-12 in Aromas, CA). Not sure what that is?- go to games2009.crossfit.com for more info. Also- check out this interesting tidbit (for those of you who may have interest in seeing if you can still go as an individual)...
"For anyone who missed their Regional, are overseas, or just barely missed qualifying at their regional, there will be one last chance to qualify for the Games.

At some point near the end of May, a workout format will be announced. You will have two days to complete the workouts under strict guidelines that will be clearly established at the time of the announcement. You must time and film your efforts also under strict guidelines that will be clearly established.

Make sure you know how to capture and submit the video (or connect with someone who does). No late entries will be accepted. The CrossFit HQ staff will judge the video and determine the legitimacy of the time.

The number of spots available for men and women will depend on a number of factors, and will be announced later.

There is nothing to do now. This is only an announcement that the opportunity will be there. More information to follow over the coming weeks."

Saturday, May 2, 2009

May 2, 2009


Rest... Make-up WOD... or practice your handstand! 5050: 18-18-18. Time and slots are running out for the Matrix-- so get yourself registered and paid to guarantee your spot!
Oh, and get ready Tustin... the first Tustin shredder is coming soon :P