Crossfit 360 Long Beach and Tustin

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

2009-10-29T16:11:00.000-07:00

Please visit here for our new site.

October 26, 2009

2009-10-25T18:27:00.001-07:00

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!!!!!

2009-10-24T09:00:00.001-07:00

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

October 23, 2009

2009-10-22T17:56:00.000-07:00

"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

2009-10-21T22:51:00.000-07:00

"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

2009-10-20T19:57:00.000-07:00

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

2009-10-19T20:34:00.000-07:00

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

2009-10-18T18:20:00.000-07:00

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?

2009-10-17T08:36:00.000-07:00

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

This is just wrong.

2009-10-15T20:47:00.001-07:00

October 16, 2009

2009-10-15T18:41:00.000-07:00

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

2009-10-14T17:17:00.000-07:00

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

2009-10-13T18:09:00.000-07:00

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

2009-10-12T19:42:00.000-07:00

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

2009-10-11T17:55:00.000-07:00

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

2009-10-08T19:28:00.000-07:00

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

2009-10-07T18:27:00.001-07:00

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

2009-10-06T21:00:00.001-07:00

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

2009-10-05T19:20:00.001-07:00

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

2009-10-04T20:19:00.000-07:00

"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

2009-10-01T19:33:00.000-07:00

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!

October 1, 2009

2009-09-30T20:56:00.000-07:00

FRAN CHALLENGE!!!! Here we go, 21-15-9 thrusters(95#M/65#W) and pull-ups. This is one of the hallmark workouts of CrossFit. It is simple, difficult, and taxing to say the least. If you are not on your back questioning your own well being by the end of this workout, you didn't do it right. Hips are big in this workout, make sure you thrrrrust them through on every rep. If you are on the board make sure you get your money in the pot tomorrow before you start the WOD. Also there will be a make-up this Saturday. So if you missed the whole thing entirely and you still want to get your money in the pot- Saturday is your last day to pay and play. That being said, both days FRAN is for everybody, even if your not putting money on the line come in and see what FRAN can do for you. Also on the horizon is an open house at Tustin from 5-8pm on Oct 8th, everyone is welcome. See you all tomorrow for some Wham Bam Thank You FRAN!

September 30, 2009

2009-09-29T19:45:00.000-07:00

Time for time trials. Pick from 100 sit-ups or 100 push-ups or 100 squats for time. In WODs like these the most efficient movement is the best movement. Just a heads up folks we are having a 30% off sale on all the t-shirts. Spread the word, so everyone can represent Crossfit360 in style! Alright that's all I got for tonight, I'll work on my blogging stamina.

September 29, 2009

2009-09-28T19:10:00.000-07:00

First of all I want to give a Crossfit360 shout out to one of our members who participated in the US Bank Stair Climb this weekend. Alex Robbins represented 360 in style(see picture)as he climbed all 75 floors of the building in 25:14 in full turnouts and bottle. Way to go ALEX! Now for today folks; walk 100m with a weighted barbell over head four times. You must make it all 100 m without dropping the bar, otherwise the attempt does not count. Weights are completely up to you, but don't get crazy, this sounds much easier than it actually is trust me. Remember to keep that active shoulder and shrug it up for the best chance of making it to and fro...yo. We got two people on the board for FRAN today, 2 days until the lady arrives so as I say in the gym all to often. "LET'S GO!"

September 28, 2009

2009-09-27T19:28:00.000-07:00

"Throwdown" ” 4 rounds for time of:
21 squat jumps
21 front squats (95#/65#)
3 muscle-ups
400m run

Hope everyone had a rest filled weekend. Cause this one is going to hurt so good. Sub for the muscle-up is 3 dips and 3 pull-ups. Coming up-the Fran challenge. To have a chance at getting paid for most improved or fastest rx'd time you must have your money in the pot on or before this Thursday 10/1. So far the board is depressingly blank, someone suggested it was my color choice on FRAN signage. If that is so I would be more then willing to change it if you guys would just sign up! I'll leave a marker on the speakers, Fran's waiting...

September 26, 2009

2009-09-25T23:29:00.000-07:00

3 rounds of 5 stations, 1 minute of work at each station with a 1 minute rest at the end of each round. Stations are as follows; Wall ball, sumo-deadlift-high-pull, box jump, push press, row. It's like a... FIGHT GONE BAD! Everyone should come on out and enjoy this wonderfully horrible workout for a great cause. For the 5th time in recent blog history- it is being held at our Cherry location at 10am, hope to see you all there!

September 25, 2009

2009-09-24T17:29:00.000-07:00

Just as you thought your core could take no more...Core-tastic! 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. Easiest way to keep track is to pick a number for each exercise and then count your rounds as you go. The number can change obviously the closer you get to time being called. At the end the lowest number on any given exercise is what you get across the board. As Jenn's stand in I believe it is my professional responsibility to admonish those of you who chose to skip the run day yesterday. Running is essential to overall fitness. Somebody is somewhere, getting chased by something right now. They are wishing they had run more when given the opportunity, free from possible impending death. I'm just sayin. Hope to see everybody tomorrow at Cherry-10am for FGBIV...no running involved. See you there.

September 24, 2009

2009-09-23T21:30:00.000-07:00

RUN...FAST! 4rnds, 400m, 1min rest in between rounds. These are 400 sprints so leave it all in the street/alley/sidewalk wherever you choose. Try to keep that pose style running with the lean, the tight core, and maybe some potato chip fingers? Remember guys FGBIV is this Saturday at 10am. Its for an excellent cause and its an excellent workout. Just DO IT.

September 23, 2009

2009-09-22T19:36:00.001-07:00

Happy Birthday(a day late) to baby Elena!! 7lbs 8oz of tiny baby potential crossfit power!! Yesterday you did her namesake workout, an infants' workout. Today it's back to business. For time: "The Horrible Hundred" -
25 Deadlifts (M215#/W175#)
25 Squat clean and Jerks (M125#/W95#)
25 Thruster (M75#/W55#)
25 Overhead squat (M45#/W35#)
You will use one bar for the entire workout, stripping weights for each movement. If you set your bar up right this should be fairly easy to take off weights as you go along, if not, it really will be horrible. Scale accordingly folks. A lot of hips in this workout so keep that form tight and right and they shouldn't give up on you too quickly. Recent topic that came up in the gym...MUSIC. What type of music motivates you during a workout? Classical(possible psycho), rock(typical), country(you like to listen to a good story while doing burpees maybe) etc. Let us know and it may be coming to a class near you.

September 22, 2009

2009-09-21T19:21:00.000-07:00

First a warning of sorts; you are now reading the narrative voice of Jesse. I have minor control over the blog for the next couple weeks until Jenn is recouped. I apologize in advance for any ridiculous or untoward statements I make during the course of my reign. I will try to make it mildly entertaining, but as you well know I have some large shoes to fill. Alright on to the meat and potatoes; the wod.
"Elena" 400m med ball carry run; 21-15-9 burpees and pull-ups; 400m med ball carry run...for time. One way to make this faster is to drop directly from the pull-up bar into your first burpee and conversely jump from your last burpee right onto the bar for your next pull-up. Sign-up sheets will be at the front desk at Cherry starting tomorrow for both FGB and Fran challenge. FGB is this Saturday, 10am at Cherry, there will be no regular wod that day. Come one come all, its free and one hell of a workout. Alright this concludes my first post, be friendly in the comments section.

September 21, 2009

2009-09-20T18:34:00.000-07:00

Five rounds for time of:
30 Glute-ham sit-ups or abmat situps
25 Back extensions or situps
I figure since I can't do any core, you guys might as well ;)
What's up with my girl Fran and her challenge? You guys signing up or what???
The hottest new addition to LAFD... or Garth at the Biddle Test event...

September 18, 2009

2009-09-17T18:40:00.000-07:00

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
What's the one movement you are just *dying* to get down in Crossfit? A pullup? A handstand pushup? A 400# deadlift? A muscle-up? For me, for the longest time it was a pullup. I felt so great when I finally got one! Then I started working on the handstand pushup, and then I got pregnant, so I think my next "goal movement" is going to be the pullup...again! Ah well. Or, conversely, what move did you finally conquer that you worked on forever? I totally love seeing people get their first [fill in the blank], and I remember when Lily got her first pullup (at Alan's goading). I've witnessed a few first muscle-ups as well (sadly, none have been my own).
Everybody signed up for the KB seminar on Saturday???
Also- just a reminder that the Fran challenge starts October 1. Part I will be in both Long Beach & Tustin, while Part II will be held in Tustin on November 21. You pay $30 to enter, $20 of which stays in the pot. There are financial awards for fastest rx'd time and biggest improvement. Put your Crossfit to the test! :)
Many of you have seen this video already, but since I posted about the Fran Challenge (and I think this vid is hysterical) I'm posting it again. Admittedly, I wish this guy pulled his head through more on the thrusters, and had a better kip, but you can't argue with his improvement!

September 17, 2009

2009-09-16T19:14:00.000-07:00

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)
Did you know that working out intensely, as we do in Crossfit, can make you smarter? Seriously- check out this brief recap from The New York Times:

"Allow a laboratory mouse to run as much as it likes, and its brainpower improves. Force it to run harder than it otherwise might, and its thinking improves even more. n the study, scientists had two groups of mice swim a water maze and in a separate trial had them endure an unpleasant stimulus to see how quickly they would learn to move away from it. For the next four weeks they allowed one group of mice to run inside their rodent wheels, an activity most mice enjoy, while requiring the other group to push harder on minitreadmills at a speed and duration controlled by the scientists. They then tested both groups again to track their learning skills and memory. Both groups of mice performed admirably in the water maze, bettering their performances from the earlier trial. But only the treadmill runners were better in the avoidance task, a skill that, according to brain scientists, demands a more complicated cognitive response.

The mice who raced on the treadmills showed evidence of molecular changes in several portions of their brains when viewed under a microscope, while the voluntary wheel-runners had changes in only one area. “Our results support the notion that different forms of exercise induce neuroplasticity changes in different brain regions,” Chauying J. Jen, a professor of physiology and an author of the study, says."

The article goes on to explain that most of the research in this area has been in aerobic exercise.

"What then of the Taiwanese mice, all of which ran? According to the investigators, mice on a running wheel “usually show little improvements in the conventionally defined” measurements of fitness, like elevated muscle strength and improved aerobic capacity. They enjoy themselves; they don’t strain. Those on the treadmill, meanwhile, are forced to pant and puff. Jen says researchers suspect that treadmill running is more intense and leads to improvements in “muscle aerobic capacity,” and this increased aerobic capacity, in turn, affects the brain more than the wheel jogging.

Does this mean we should relinquish control of our workouts to a demanding coach? Jen cautions against assuming human bodies work exactly like those of rats. But there are lessons from his work. “It would be fair to say that any form of regular exercise,” he says, if it is aerobic, “should be able to maintain or even increase our brain functions.”"

September 16, 2009

2009-09-15T18:18:00.000-07:00

For time:
Run 400m
50 back squats
Run 400m
50 front squats
Run 400m
50 overhead squats
Run 400m
Use a PVC pipe for the squats. I repeat: use a PVC pipe for the squats. "But [insert trainer's name here], I really want to use weight." Trainer: "Really? That's nice. Please refer to the blog."
I want really, really crisp form on these squats, as much as your fatigue will allow. As Jay says, "Perfect practice makes perfect." Consequently, crappy practice makes for crap form. If you are really working form, you should feel very fatigued. Put a med ball underneath you for depth as needed.
Unrelated note, but still important: did everyone see the comments the other day that Matt got his muscle-up and passed his PJ test?! Congrats superstar :)

Remember...

2009-09-15T13:48:00.000-07:00

The end of the day today is your last chance to pay $35 for the 2.5 hour kettlebell seminar with Peter Lakatos on September 19 at 10 am in Tustin. Starting tomorrow, the price increases to $50. Please note: you MUST PAY by the end of the day to take advantage of the $35 price tag; simply putting your name on the list today will guarantee you a spot, but you will be expected to pay $50...

September 15, 2009

2009-09-14T17:12:00.000-07:00

"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.
Today is the last day of the Zone Challenge!!! How did everyone do? Who stuck with it? Who blew it? What did we learn for next time? Who had an email buddy? Let's hear all about it :)

September 14, 2009

2009-09-13T19:01:00.000-07:00

Push Jerk 3-3-3-3-3 reps
Here's the time to use the explosive hip movement we always practice...
Tustonians, you'll see some new faces today while Steven is on vacation. Jay will be covering the noon class while Nate will be teaching your evening classes this week. They are both excellent instructors and you will learn a lot from them.
Don't forget to sign up for the KB Seminar Saturday September 19 at 10 am in Tustin! Even if you attended the first one, you will find this one applicable and interesting- there will be some new movements and some more emphasis on a KB workout.

BONFIRE AT TOWER 21

2009-09-12T08:34:00.000-07:00

Hey guys-- Tonight's bonfire will be held at Tower 21 (between the Bolsa Cafe and the basketball courts). It begins at 4 and goes until they kick us out. Food will be served, but it's bring your own drinks (and other snacky things you want); don't forget chairs and pop-ups if you have them. And yes, as is traditional, there will be s'mores :)

September 11, 2009

2009-09-10T19:32:00.000-07:00

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
Box Jump, 30 reps
5 strict pullups or 10 kipping pullups (or 20 band pullups or 30 jumping pullups)
Does everyone still look at the date "September 11" and get a weird sensation? Or is it just me? Such a sad day for our country, particularly the geographic love of my life, New York City. Please take a moment today to remember what happened, where you were, what you were doing, or the men and women in your life whose lives continue to be impacted by what took place 8 years ago (due to deployment or because they lost so many important people). Jimmy, here's to you, my friend, the sole member of Crossfit360 Ramadi, as you once put it.

September 10, 2009

2009-09-09T21:26:00.000-07:00

"Dylan"
10 KB Swings
10 Abmat Situps
10 Pushups
9 KB Swings
9 Situps
9 Pushups
Until...
1 KB Swing
1 Situp
1 Pushup
Here's some food for thought related to the recent health care debate (and I promise not to talk politics): if the average sodium intake fell to the recommended level of 2,300 mg per day, there would be 11 million fewer cases of high blood pressure each year. The costs of treating high blood pressure and related heart disease and strokes would fall by $18 billion. This is why an ounce of prevention is worth a pound of cure, I guess...

September 9, 2009

2009-09-08T19:27:00.001-07:00

"Elizabeth"
For time:
21-15-9 reps of:
Clean 135 pounds
Ring dips
SO many things coming up! Just want to give you all a few reminders.
This Saturday at 8 am is the Biddle Test (fire academy test) at Rio Hondo Fire Academy. Parking at the school and carpooling is a great idea which I fully support :)
Also this Saturday at 4 pm we have the all-school bonfire at Bolsa Chica State Beach. I'll post the tower information when I know what it is (some time on Saturday).
September 19th RKC Level II Team Leader Peter Lakatos returns for a 2-2.5 hour kettlebell seminar at 10 am in Tustin. The workshop will be applicable for people who attended the first series as well as who did not; there will be some review and practice but some new movements. Please sign up at Tustin or Cherry- the cost is $35 until the 15th and $50 thereafter.
September 26th is Fight Gone Bad IV at 10 am at Cherry! Good times, and good chance to do some charity work (all donations go to Athletes for a Cure and the Wounded Warrior Project).
Finally... October 1 is Part 1 of the Fran Challenge (Part 2 will be held in Tustin on November 21). Same rules apply as last time- pay $30 ($20 of which goes into the pot). Then... Crossfit. A lot! Work on your thrusters and pullups. 60% of the pot goes to the person with the biggest improvement; 40% goes to the person with the fastest rx'd time. EVERYONE who did the Grace Challenge improved- seriously- and Matt and Lori walked away with $96 and $144 respectively! Put your money where your mouth is, people! :)

September 8, 2009

2009-09-07T20:32:00.000-07:00

For time:
Run 800 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
65# is the rx'd weight for women.
Good times- this is like Fran-i-licious.
One week left on the Zone Challenge! In a recent article from Scientific American Mind, the summary of a study on chronic inflammation (what fish oil and eating within the Zone help combat) and its relationship to depression was published. Mice within whom chronic inflammation was caused by exposure to a tuberculosis vaccine showed signs of depression even after recovering from the physical illness induced by the vaccine. The research seems to support the link between the immune system and the nervous system, and this link's effect on depression. Primary care psychologists typically study the link between physical ailments and mental illnesses- for example, did you know that you are much more likely to be depressed after a heart attack?- and this is even when taking into account the major life changes/events and existential questions that arise within people post-heart attacks. So eat right and Crossfit- and take your fish oil- and you're doing something good for your body and your mind ;)
By the way- I know we aren't doing rope climbs today, but this picture was too cute not to be stolen from the main site...

September 5-7, 2009 CLOSED

2009-09-04T17:57:00.000-07:00

Have a nice break, everybody! Relax, take it easy, recover. Seriously- you'll see your performance improve when you rest (no kidding). Keep up with the Zoning; long weekends are sure to be a challenge, but we can do it! :)

September 4, 2009

2009-09-03T19:54:00.000-07:00

Been trying to keep it light on the running b/c of the air quality, but I see it's improved so...
For time:
Run 200 meters
50 Knees to Elbows (KTE’s)
Run 200 meters
40 KTE’s
Run 200 meters
30 KTE’s
Run 200 meters
20 KTE’s
Run 200 meters
10 KTE’s
Word to the wise- don't come in Saturday or Monday b/c we are closed! Rest, for goodness sake!
Personal word of the day = cankles (kayn-kls)- when one appears to have no ankles, simply a calf that goes directly into a foot. As in, "Gee, now that I'm 9 months pregnant, I have cankles. This is (fortunately) another new experience for me bestowed by this pregnancy."

September 3, 2009

2009-09-02T21:38:00.000-07:00

Overhead Squat 3-3-3-3-3 reps
Never underestimate the power of a good lift :)
Just a reminder to everyone- we are closed this Saturday and Monday in celebration of Labor Day. I've never understood why people don't work on Labor Day (seems like an oxymoron), but hey- I'll take it :)

September 2, 2009

2009-09-01T18:57:00.000-07:00

Pyramid time :)
10 box jumps
1 wall ball
9 box jumps
2 wall balls
...until...
1 box jump
10 wall balls
Pictured here are a few Tustonians, Steven, and Gez, owner of Crossfit Swansea, who visited us a couple of weeks ago. I hear he was great to work out with, and I'm sorry I missed meeting him. Next time you cross the pond Gez, I promise! :)

September 1, 2009

2009-08-31T19:48:00.000-07:00

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
So- remember the mods. 1 muscle up = 3 pullups/3 dips; Handstand pushup can be elevated pushup or heavy shoulder press.
We're a little more than half-way through the Zone Challenge?- how is everyone doing?? I had to supplement my diet with some fruit (doc's orders) as my sugar was a bit low and I lost a few lbs- not an easy feat when one is between 8-9 months pregnant and basically as active as your average garden slug! So... all you people who have been "strict zoning" for several months... caught ya! The Zone works. Seriously. I plan to be a complete case study after I have my daughter-- and then no one will have any more excuses! :)
Hmm. Not exactly sure what's going on in this photo...

August 31, 2009

2009-08-30T14:33:00.000-07:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
This is a great WOD because it forces you to focus on your position before you execute these different lifts. You may have to modify the weight; remember that whatever weight you choose, you need to do for all 3 lifts (no doing one weight for thrusters, a different weight for HPC's, etc). A word about the importance of form-- focusing on form is JUST as is important as focusing on intensity. Lately we've had a bunch of new students who are total firebreathers at heart, which is awesome! But you just need to remember: Mechanics, then Consistency, then Intensity. Don't try to be Kim or Jay before your time; realize that it was a process for them too. Get the FORM on your lifts down first, then focus on coming regularly, then up the intensity level. Be patient; Crossfit is a skill, not a hamster wheel gym.
If you missed the Kim Shredder, you oughtta be bummed. It was a great time! Several members of the Socal 7 showed up, as well as some of Kim's personal training clients, and lots and lots of students. We (well, alright, they) worked out, relaxed a bit, ate tacos, had some beer, and had some nice hang out time. Kris Clever, ever the beef jerky eating maniac ;), "felt" like doing another WOD afterward, so she, Steven, Alec, and Jesse cranked out 40 power cleans in 20 minutes (2 on the minute for 20 minutes). Here's a pic of the winning team- and look who's on it? Surprise, surprise ;)
Don't miss out on the Biddle Test coming up September 12!

August 28, 2009

2009-08-27T20:44:00.000-07:00

Partner up with someone, then perform the following:
Partner A One minute max rep air squat (Partner B cheerleads), then Partner A rests (and cheerleads) one minute while Partner B performs his/her one minute max rep air squat.
Partner A One minute max rep push-up (Partner B rests and cheerleads), then Partner A rests one minute while Partner B performs his/her one minute max rep push-up.
Get it? Keep this pattern going with:
One minute max squat jump
One minute max burpees
One minute max abmat situps
Repeat the whole process one more time (for a grand total of 2x).
Your score is your total reps. DO NOT be a lame partner, or you will be punished with an extra minute of burpees. Seriously.
Everybody ready for Saturday? Please- if you have a table and/or a cooler- BRING IT :)

LATE BREAKING NEWS...

2009-08-27T07:21:00.000-07:00

...Alec got his muscle-up!!!!!!! Way to go, my friend!!!! :) Be sure and congratulate him, everybody!

August 27, 2009

2009-08-26T17:36:00.001-07:00

Hang power clean 1-1-1-1-1-1-1 reps
High hang is fine for this one.
If memory serves, we did something similar recently- check your PR's!
Lots of events coming up:
August 29- 10 am- Kim Shredder & Goodbye (for a little while) Party
September 12- 8 am- Firefighter Test Workout
September 12- 4 pm- Bolsa Chica State Beach- all school bonfire. For those of you who have never been, it's our annual get-together! Lots of food, smores, good company, shenanigans, and fire!
September 26- Fight Gone Bad IV Fundraiser

August 26, 2009

2009-08-25T16:46:00.000-07:00

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Oof- this one should really have a name, don't you think?
Just wanted to let you all know that "those people" over at Willow ;) are having a free catch wrestling workshop this Friday night from 6-8pm. Good way to get in the mood for the UFC on Saturday night!
Here's Erik. In Alaska. Wearing a T-shirt? I'm still not convinced it isn't a photoshop job...

August 25, 2009

2009-08-24T19:41:00.000-07:00

"Karen"
For time:
150 Wallball shots, 20 pound ball
To go heavy, or fast? That is the question. Inevitably you'll wind up in this inbetween phase in which you'll find one medball weight too light, and the next too heavy. People always ask me how to handle this. My best suggestions are- first, are you the guy/girl that's going for speed at the expense of weight? You KNOW who you are. You check the times on the blog and board constantly, you never feel quite spent at the end of a WOD... Go for the heavier med ball and realize that today won't be your Karen PR. Are you the guy who goes for weight over time, or worse, weight over form (collective gasp!)? See how it feels to go lighter; tax those lungs a little bit.
Don't forget this Saturday guys- 10 am- be ready to wish Kim a good trip by dumping out buckets of sweat, leaving a little skin on the bars, and mopping up the blood when you're all done :)
Also- Firefighter Test workout Saturday the 12th!
*No idea* why the audioswap hasn't kicked in on this vid yet- but here's Kim at the 2009 Crossfit Games!

August 24, 2009

2009-08-23T17:54:00.000-07:00

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.

August 21, 2009

2009-08-20T19:50:00.000-07:00

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Your score is your total number of double unders and situps-- and we're going with AB MAT situps for EVERYONE. Please don't fight your coaches on this. Many of you are so good that you'll be clocking a lot of situps, and we don't want to do any muscular damage by using the GHD.
BTW- when did Steven get so tall? ;)

August 20, 2009

2009-08-19T18:18:00.001-07:00

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Conversion for muscle-ups = 3 pullups, 3 dips. But, I suggest that you work on jumping muscle-ups or muscle-up attempts, which your coaches will walk you through.
Everybody all ready for the KIM SHREDDER??? Don't forget to sign up and write down what you are bringing. It's not too late-- August 29 at 10 am :)
What about the firefighter test workout? You guys game for that too? It's September 12 from 8-12 at the Rio Hondo Fire Academy, and it's free- suggested donation of $10. Wear your 360 shirt!
On a side, Zone-related note, I'm pretty sure the pretzels talked to me at the grocery store earlier today...but I pretended I couldn't hear them and kept walking!

August 19, 2009

2009-08-18T18:05:00.000-07:00

Baseline WOD time!
400 m run
40 squats
30 situps
20 pushups
10 pullups
Rest 3 min. Repeat 2 more times (for a total of 3 times completed). Your best time- and believe me, it isn't always necessarily your first time through- is the one that counts. This is the perfect opportunity to check on your progress, if you've been keeping track of your PR's (see my post yesterday)... ;)
If I could say, about the Zone Challenge, that never in my life have I spent as much time planning out my meals! Well, not since the last time I strict Zoned, anyway... It's good because where I would normally just go, "meh, peanut butter and jelly sandwich for lunch is fine," I'm forced to treat my body (and consequently, my baby's body, better). I like food, don't get me wrong- but if I'm caught up in something, I can definitely ignore my hunger for long stretches of time (surviving, as Julie pointed out, on decaf coffee). But with this diet, I'm forced to focus on fueling myself and I find I am eating a lot more (vegetables and lean protein) than I used to. I am also forced into new territory in the grocery store and in recipes. Tonight I'm making a soy glazed flank steak and roasted eggplant and tomatoes. I purchased rice vinegar and mirin (still not exactly sure what it is) for the first time today. What about you guys? What's going on? You logging your food, you emailing your buddies? It's only 25 more days, people, and 3 of those (give or take) are cheat days. You can do it! Stay away from the Phish Food (which I hear is really good but have never had) and the chocolate chip cookies (which I miss) and the FroYo (Lori!). The satisfaction you will feel after completing this challenge *truly* to the best of your abilities definitely will be more satisfying that sorry old ice cream or cookies (and definitely more satisfying than frozen yogurt).

August 18, 2009

2009-08-17T15:58:00.000-07:00

Front squat 1-1-1-1-1-1-1 reps
Important = we now have noon Crossfit classes on Mondays and Wednesdays in Tustin!!!
How many of you know your PR's? If I asked you what your last PR was on Front Squat, who could answer me? (I think I hear crickets chirping...) Well, then, how do you know Crossfit is working? How do you know your performance is improving? You don't. Human beings are strongly motivated by numbers, and since I've told you all to throw out your scale- we need to have something else to hang our hats on. Buy a notebook, keep it in your gym bag, and every time you work out- write down what you did and how you did. The next time that wod comes around, you can check-- perhaps last time you did it modified, or you shaved a minute off your last time, or the weight you lifted increased.

August 17, 2009

2009-08-16T21:24:00.000-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

And yes, your hands will most likely rip on this one...

August 15, 2009- Zone Challenge Kickoff!

2009-08-14T21:51:00.000-07:00

Hey hey- the day is finally here! Hope you all went shopping and are ready to jump in full speed ahead. Feel free to post recipes and even your food journals to comments, and don't forget to use your buddies and us as support!

August 14, 2009

2009-08-13T19:29:00.000-07:00

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Since we are getting more and more into the Pose Method, I thought I would post an article written by Dr. Romanov, the creator of Pose Running. This one is on running on hard surfaces. I chose it because Julie explained that often when you start with Pose Running people think they are getting shin splints because their shins hurt (from holding their legs differently). However, this article explains that shin splints are actually more often caused by "traditional running"- heel striking.

According to the dictionary (1), shin splints is a term used loosely to describe an "over-use injury characterized by dull aching pain, associated with exercise, felt along the shins, either to the inside or outside of the main shin-bone ("tibia"). Shin splints in medical terms are called: "posterior and anterior tibial bone strain and fibular bone strain"(2).

With some sense of humor T. Noakes in his book "Running Injuries"(2) wrote:" In the 1900s, before the running revolution, there was really one running injury. As long as you were a runner, and you hurt somewhere between the big toes and the hip, you had shin splints."

"Today, however, - professor Noakes continued, - shin splints, now more accurately referred to as "tibial" or "fibular bone strain", is a diagnosis reserved for one specific and curable injury - a bone injury localized to one or both of the calf bones. …"Bone strain" seems most apt because it locates the tissue that is more likely to be the site of pain."

Further he noticed that "this is an injury of bone or, less commonly, periosteum (fibrous membrane covering the surface of bone) and is probably related to excessive muscular actions caused by excessive ankle pronation, perhaps related to an increase Q angle or to exposure to excessive activity of the medial soleus muscle."

T.Noakes (2) considers that "three mechanisms appear to be the main contributors to this injury: overstriding, excessive muscle action due to inordinate ankle pronation, and poor shock absorption." There is nothing against assumption that poor shock absorption is among the causes of this problem. Actually overstriding, if it is related with poor shock absorption, could be in the same category. But I can't accept pronation and excessive muscle action as a cause of shin splints, because there is no logical base for it. I saw hundreds of runners with excessive pronation without the shin splints. If it were the cause, they could be in constant shin splints pain, but they weren't. The same thing could be said about overstriding, as well. There are millions over-striders without shin splints. So there is something else there, hidden from our sights.

Some light at the end of the tunnel appears when you read about the fact that "bone strain is most common among three groups of athletes: middle-distance high school track athletes (at the beginning of the season particularly), novice joggers, and army recruits"(2). In a word, among groups of low skill athletes who are pounding the ground mercilessly to make their way to "success".

So this is the case. Shin splints is a consequence of a low skill of running, and to be more exact, of not skillful interaction with the ground. From the Pose Method point of view, shin splints happen due to too much active landing, when the foot is moved down to the ground faster than the GCM (general center of mass) falls down. This forceful "action" creates an impact, which is absorbed by shins, which are constantly vibrated and shaken.

This situation is worsened by landing on the heels, ahead of the body (over striding), with stiff joints and tense muscles. All the above mentioned groups of runners have the same common base - low skill of interacting with the ground: rushing to put the feet on the ground with no perception of the body weight location on the feet, with no proper feet position on landing, etc.

Therefore, correcting all of these errors is a treatment of shin splints, which was successfully implemented with our students who learnt the Pose Method. Usually it took about two lessons to get rid of this problem with no comeback, if they continue running with the Pose Method. We didn't use any medicine or physiotherapy to enhance the effect; it was purely a treatment by proper movement.

August 13, 2009

2009-08-12T18:28:00.001-07:00

August 12, 2009

2009-08-11T18:07:00.000-07:00

Deadlift 5-5-5-5-5 reps
Is everyone ready for the Zone Challenge this Saturday??
I figure this will get you revved up for shopping ;) Shop for time!- What a great idea :)

August 11, 2009

2009-08-10T18:07:00.001-07:00

It's pyramid time...
10 pullups
1 pushup
9 pullups
2 pushups
8 pullups
3 pushups
until...
1 pullup
10 pushups
To mix it up, if you've got some great kipping pullups and you want to make this a little more challenging try doing L pullups or strict pullups!
Who's up for the fire academy workout?! September 12 from 8 am to noon we're heading to the Rio Hondo Fire Academy to try out the fire academy test- talk about functional fitness! It's free with a suggested donation. Go to www.riohondofire.com/biddle.html to see the (scary) workout!

August 10, 2009

2009-08-09T15:06:00.000-07:00

3 rounds for time:
50 Sumo Deadlift High Pulls (45#M, 25#W) OR a 500 m row (yes, I know we only have one rower--Tustin yours should be heading down there today, according to Stefan-- SDH's are the recommended substitution)
21 burpees
400 m run
Girls, play around with how to get the weight; I realize it will be difficult for you to do rx'd on this one because of equipment limitations... just do the best you can with kettlebells or dumbbells, or PVC's with sand, etc.
What a great weekend- getting to hear Dr. Barry Sears present on the Zone was a real treat, and it is always nice to see friends from other Crossfit gyms. Dr. Sears said something that really stuck with me-- "Wellness is a matter of personal responsibility." Yes, I know- at first it sounds like a no-brainer. But take a second and think about how much of our poor health behavior we blame on circumstances- friends who push us to get dessert, In-N-Out for daring to be located close to our workplace, having to have candy around for the kids... What you put in your mouth, how many hours of sleep you get, whether or not you make it to the gym each day, and whether or not you take time to relax, relieve stress, and have fun-- those are all our responsibility. Let's support each other in living our lives with maximum wellness.

August 7, 2009

2009-08-06T19:07:00.000-07:00

Complete as many rounds as you can in fifteen minutes of:
10 Thrusters (M:95#/W:65#)
10 Barbell walking lunge steps (M:95#/W:65#)
After your last thruster rep, bring the bar down behind your neck so you don't have to pick it up again. Use the same weight for both exercises should you decide to scale it. Leg crusher of a workout, so stretch well afterwards to help against getting super sore.

If you've been hitting the workouts pretty hard, seen some improvement, but not exactly what you really want-- it's probably your diet... Hate to break it to you, but yes, your diet does make a difference in your appearance. Hate to eat healthy? A great way to get yourself on board is to take the 30 Day Zone Challenge! It starts August 15. Nothing required to sign up- just put your name on the board. Try to make it to the briefing this Saturday at 230 pm at Cherry too- especially if you don't know much about the Zone Diet. Julie is a nutritional goddess (though admittedly human and with a weakness for doughnuts- so she understands us humans too :) and we're lucky to have her as a resource.
Also- coming up fast is the Kim Shredder! August 29th at 10 am- be there, and sign up to bring something! There will be a taco truck- so if you're doing the Challenge, better plan to make that your cheat day (we get one per week)!

Say what you will about Rippetoe, but I think he's freaking hilarious (and a tremendous coach): “Strong people are harder to kill, and in general, more useful.” -Coach Rippetoe

August 6, 2009

2009-08-05T17:31:00.000-07:00

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
*Tustin, since you don't have a rower and you don't have a dynabike (sorry- I just bought you guys kettlebells though...bear with me!), here's how we'll handle it. When it's time for you to row, you'll grab a stopwatch and run for 30 seconds, then turn around and run back to the gym. Not perfect, but the best we can do at the moment. Notice that I said run, not walk. Walking is for the weak, the elderly, and the...pregnant (sigh).
This should get you guys fired up for the Fight Gone Bad fundraiser in September!!! :)

August 5, 2009

2009-08-04T17:37:00.000-07:00

Back Squat 1-1-1-1-1-1-1 reps
I know, I know, I always say this- but don't miss the heavy days! They are just as important for your well-rounded physical fitness as the met-con heavy days... Honest.
Ready for the Zone Challenge? Come to the meeting this Saturday at 230 pm at Cherry. It isn't mandatory for you to attend the meeting to participate in the challenge, but I think it will be a nice kick-off and an opportunity for you to get questions answered!

August 4, 2009

2009-08-03T16:34:00.000-07:00

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Max rep pullups = you must remain on the bar. If you slip off and immediately jump back on, that's one thing, but no getting off completely, chalking, resting, and then thinking you can hop back up there... That's not max reps!
In the "umm...really?" file- a new shoe from Sketchers- the Shape-Up. The advertising line for them is "Get in shape without setting foot in the gym." Really? Wow. I didn't realize that you could get in shape without working out! What have we been killing ourselves for, guys? Just buy a new pair of Sketchers Shape-ups, and you'll be all set! They actually have the audacity to say that wearing the shoe reduces cellulite!
Newsflash, guys- it doesn't matter what shoe you're wearing- if you don't exercise, you're not in shape. I cannot *believe* we are still at the point in this country that we think there is an easy way to get into good physical condition! There is no quick fix; like we tell people in the introductory class- you can't do the elliptical on level 1 for 25 minutes while chatting on the phone and watching CNN and expect to get the results that we get at Crossfit. There are no magic pills, or shoes (unless you happen upon Dorothy's ruby slippers), or other ways to cheat. You have to exercise, hard, and eat a healthy diet. Bottom line.
Here's a guy who works out hard, even when he's on a cruise! Nice going Jeff! Cute smile too!

August 3, 2009

2009-08-02T20:53:00.001-07:00

Death by... Clean and Jerk!
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
The weight is, of course, scalable.
I like this WOD because not only are you getting weight training in, it's really going to get your cardio going too.
Ready for the Zone Challenge?? Don't forget the meeting this Saturday at 230 pm at Cherry :)

July 31, 2009

2009-07-30T21:26:00.000-07:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Here's a hot topic on the main Crossfit blog... steroids. Seriously. As many of you know, every individual competitor at the 2009 Games was required to complete a steroids test. To date, I am not aware of anywhere that they have posted the results. What do you guys think? In a world where maximizing human potential is our goal- do steroids have a place? And, should Crossfit make the results of the steroids testing known? Do you feel steroids are anti-Crossfit...or do they add something? Should all substances be banned, or, if you know a lot about this (and we'll assume it's just because you're a chemist... ;) are there some substances that you think should be made permissible? People have cited caffeine as a performance-enhancing drug and argued that if caffeine is OK, and that's a drug, all drugs should be permitted. If you guys subscribe to the journal (and you totally should- it's $25/year and you get access to amazing information- and no, I don't get any proceeds;) check out the recent journal video on steroids and Crossfit- it was posted a few days ago.
I definitely have strong feelings about this- but I want this to be an open forum b/c I'm genuinely curious what everyone thinks- so I'm not going to tip my hand because I don't want to make anyone uncomfortable. I promise to talk about what I think in the comments... later ;)

July 30, 2009

2009-07-29T16:47:00.000-07:00

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Modify weight as needed, kidlets ;)
Hey, don't forget that tonight's the first night that the 7 pm class is open to everyone again (yay!) so support it and love it and kiss it and cuddle it!
Here is Coach Glassman- the man himself- on the Deadlift. Check it out.

July 29, 2009

2009-07-28T18:54:00.000-07:00

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups or abmat situps
10 Back extensions or supermans
Wow- lots to say tonight...
1- First, before I forget- the 7 pm class is no longer advanced- it is open to everyone. That's effective this week- so get to class!
2- I want to say congratulations to Lizen and Angie for their PR deadlifts yesterday (!) and to Scott whose 425# deadlift is going on the board!! Thanks, Scott, for necessitating me to buy a larger bar and and Olympic platform sooner than I thought... :P I also wanted to recognize Sharon- on Monday night, I watched her struggle to get a double under. I don't know if she did or not because I had to leave, but that's SO not the point. She just kept trying, no matter what, kept at it, and kept smiling!! Wound her way through that vicious workout, and worked so hard. Good job Sharon! You don't fool me- I can tell there's a firebreather in there!!!
3- So, this topic came up at the instructor class recently...why do you Crossfit? What is it that keeps you coming back week after week? What are you trying to accomplish? What do you love about it? We want to know. Because I'm guessing that while it might have been about the end game for you when you first started (looking hot in a bikini- or Speedo, if you're a guy, or losing some weight), I bet that you have found something else in it and in the gym (community, your inner athlete). I really want to know, so I'm taking the restrictions off the blog- you can even post anonymously.
I'll share that to be honest, I don't really know why I started Crossfit... Alan and I were living in Huntington Beach and Crossfit Marina was like 3 seconds from our house. I was training in Krav and I had been teaching Bodypump (don't ask), but I wanted to do something different. I could not believe my first workout- it was something similar to the baseline that we do- I was smoked! I went back because I said I would, and then I just kept going back. Then it became about how awesome I felt when I accomplished one of those crazy workouts, even if it was modified, and then it became about improvement. Then I wanted to get my first pullup. Before I knew it, Alan had brought Crossfit to the Willow location, and then we got Cherry. And whaddya know- I'm heading to my Level 1 Cert and managing a gym! All the while thinking- hey, don't these people know I'm a geek?? I met Jolie and Dave Castro at my cert and thought, yikes, I'll never measure up. LOL. Yes, I know you all know I am a geek. Then, Alan asked me to take over Cherry. It's been a busy year! What I realize as I write this is that what I love about Crossfit and why I do it for myself as an individual is because I love to succeed at things that are really, really hard. I've shared with the instructors and I'll share with you- yes, despite being 8 months pregnant and resembling a manatee, I'm setting a goal to go to the qualifiers next year. All I want to do is perform respectably. And I'd like a shot at the cup team next year- though we are having tryouts, and who knows if I'll make it? Why do I love owning the gym and teaching Crossfit-- because I LOVE helping people. I LOVE seeing the look on someone's face when they get their first anything or when they set a PR. I love it when someone comes in and is sure they'll never be able to do something...and then they do! Love that!
So- why do you Crossfit?

July 28, 2009

2009-07-27T16:58:00.001-07:00

I'm thinking of entitling this WOD "Sarah" because she always asks me when we are doing deadlifts :)
Deadlift
1-1-1-1-1-1-1
Here's a great blog post from Crossfit California City on what the Games meant to them. Read it- because I'm going to post something related tomorrow.
Words cannot describe the shared feelings and emotions that spectator and athlete share during the Games. But I’ll try.

What other sport marries competitor and spectator so? I can’t think of one, and I like a lot of sports. I imagine it’s like being the parent of an Olympic gymnast at the Olympics. But we’re not the parents of these athletes, and in many cases, we don’t even know them. We’ve “met” them on the internet, or maybe by email or at a certification course. We’ve followed them during their journey and our heart cries with them in their shortcomings and cheers with them in their victories. The CrossFit Games does this for one reason. That reason is because, as CrossFitters, we understand. No matter what your Fran time, or one rep deadlift, or whether or not you can do a muscle up, you understand. We are CrossFitters. We see the looks on the competitors faces as they push the boundary out, leaning on the limits of body and mind, and we know what they are feeling. We’ve been there. Most of us have been there recently. Most of us will be there again soon. This is what is different about the CrossFit Games. Everyone in attendance is on equal ground when it comes to heart and soul. Our physical capacities are different, but our mindset is the same. Burpees suck for everyone.

It was during this experience that I realized again why I CrossFit. Here we were, watching the fire-breathers, the champions, the fittest people on God’s beautiful green and blue earth; and for two days, I was one of them. I know the thrill of achievement, and the agony of failure. I know the feeling of one more rep when you’re already out of reps. I know the anguish when an old injury rears it’s ugly head again during a workout. I know how sweat burns when it seeps into my eyes, but it’s only 5 more burpees! Anyone can do 5 burpees right?

This is why I CrossFit.

Whether you know it or not, that is why you CrossFit. If you attended the Games, and found yourself mingling in the crowd elbow-to-elbow with Josh Everett, Chris Spealler, Mikko Salo, Libby DiBiase, Coach Burgener, Iceland Annie, or any of the other affiliate cup or individual competitors, and you felt the need to shake their hand and say “Great Job! You did wonderful!”….then you know why you CrossFit. There’s no other sport where the competitors walk freely among the crowd without fear of being mobbed or ridiculed for failing. You’ll never hear a Josh Everett fan yell “YOU SUCK MIKKO!” Never. If you do, punch that guy in the back of the face and escort him to the gates, because he’s no CrossFitter! He doesn’t belong with us, and we’re better without him. We may cheer for our favorite, but we cheer just as loud for the competitor we don’t recognize, simply because we see them gutting out one more rep. We celebrate with them in every movement. We know what they’re feeling, so we feel it too.

This is why I CrossFit.

In the end, we’re all in the same boat, trying to improve our bodies and our minds. Competitor and specator are all on a journey to a healthy and long life. To be an example to others, pass on our knowledge and experiences, and help them find the same path. Every true CrossFitter is the same. We are all trying to improve our physical self so our mental and spiritual self can thrive. Life is worth living fully and abundantly. We were put here to be beacons of life, not to waddle around the mall with two ice cream cones in our hands, sucking in air-conditioned air while the breeze blows wonderfully through the trees just beyond the walls. Get out. Get fit. Get to the Games. Smell the dust. Feel the pain. Live the victory.

July 27, 2009

2009-07-26T16:51:00.000-07:00

"Angry Annie"
For time:
50-40-30-20-10
Air Squats
Pushups
Abmat Situps
Double Unders
So you'll do this Annie-style- do 50 of each, then 40 of each, and so on.
A few events coming up:
-Ever wondered what the heck it is they do over at Willow? I mean, what is this Krav Maga stuff, right? ;) If you're curious, a great way to check it out is to try the IKMF Summer Camp, August 8-9. For more information, visit kravmaga-usa.com
-Kim has been threatening to go to Europe for a year for some time now, and unfortunately, the date is nearly upon us. Don't miss her good-bye party/shredder (she will be programming it!) on August 29 at 10 am. You must sign up at Cherry or Tustin- do NOT email me. There will be a taco truck :P and cake :P, as well as possible some out of gym visitors, and we are asking that everyone who attends brings something. So we don't wind up with 450,000 napkins and no cups, I'm creating a list- should be ready by Tuesday.
-Want to do the Zone, but plagued by your own poor mathematical skills and lack of discipline? August 15 we kick off the 30 day Zone Challenge- details to follow. Plan on attending a meeting on August 8 at 230 at Cherry to get yourself motivated and amped up. Julie, Alec, and I will be coming straight from a Barry Sears seminar (he created the Zone)- so we'll be raring to go!
-Far out on the horizon, the annual Fight Gone Bad fundraiser will be September 26, so keep your ears open for that too :)

The Grace Challenge

2009-07-25T12:52:00.001-07:00

Part II of the Grace Challenge took place today, with some AMAZING results.
Matt 135#; improved from 5:35 to 3:12 (*fastest rx'd time- won $96!)
Lori improved from 4:20 at 65# to 3:11 at 75# (most improved- won $144!)
Aaron 135#; improved from 4:45 to 3:45
Moose 135#; improved from 5:07 to 4:03
Kim 125#; improved from 5:40 to 5:38 (note that she is using 30# heavier than the girls rx'd weight of 95#!!)
Carmen improved from 4:17 at 45# to 3:35 at 55#
Luis improved from 5:23 at 95# to 4:16 at 105#
Jae went from 5:20 at 95# to 10:39 with 12 reps at 125# and 18 at 95# (hey, give him a break, he was out for like a month with a respiratory infection!)

While I'm at it, here are the times for the people who did Grace as their WOD today.
Scott 4:12 rx'd (look out guys! This is the first time he ever did Grace! Amazing!)
Gabriel 6:21 115#
Annemarie 2:36 55# (next time you're doing 65#, cheater!! ;)

Keep an eye out for the next Challenge- GREAT JOB you guys!!!!!!!!!!!!

July 24, 2009

2009-07-23T19:55:00.000-07:00

Time to get our hands dirty... If you're doing the Grace Challenge tomorrow, I wouldn't recommend coming in today.
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
See you Saturday for Grace!!!

July 23, 2009

2009-07-22T18:27:00.000-07:00

Hmm. Let's mix it up a little today with a partner WOD.
Partner A goes out and runs an 800 while Partner B does Abmat situps (not GHD).
When Partner A returns from the run, s/he does the situps while B runs.
Both run a 200 together.
Partner A runs an 400 while Partner B does pushups.
When Partner A returns from the run, s/he does pushups while B runs.
Both run a 200 together.
Team time ends when you both return from the run.
Oh- and a catch- rest any longer than 5 seconds while doing your pushups and situps, and you'll have to do 5 burpees...
5050- 100-100-100!!!!
You made it!
If you actually completed the entire 5050 club (remember your integrity), post to the blog today to celebrate!
Don't forget Part II of the Grace Challenge this Saturday at 10 am, and the Kim Shredder August 29th!!!

July 22, 2009

2009-07-21T18:43:00.000-07:00

30 Muscle-ups for time.
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
5050- 99-99-99
Check it out- Alex travels to Crossfit NYC (= awesome) without a Crossfit360 shirt (= boo!!!!)
Don't forget Part II of the Grace Challenge this Saturday at 10 am. After the Challengers go, we'll have a regular Grace WOD for everyone- so no make-up WODs this week, sorry. That just means you've got to get to class this week!
And announcing... the Kim Shredder!!! August 29 at 10 am!!!!!!! Kim leaves for her year abroad on August 31, and we've got to send her off in style. But warning... she's making up the WOD :P !!! Seriously, we'll have food, friends, a great workout, and a great time- let's show her how much she means to us! Sign up at the front desk at Cherry or at Tustin.

July 21, 2009

2009-07-20T17:34:00.000-07:00

Hang power clean
1-1-1-1-1-1-1 reps
5050- 98-98-98
Tricky, tricky move. Go from a high hang (shown in this video by Coach Burgener). This will presumably mean that you deadlift the weight, adjust as needed, then clean. Can't do power cleans yet? It's OK- do a squat clean; less intensity, but slightly more work. The idea behind working your power clean is to use your hip explosiveness- all that practicing the Burgener warmup finally pays off! Remember the concept of increasing in weight to a point, then the last couple of reps lightening up again to lock in form.
The Grace Challenge is this Saturday at 10 am!! We will have a regular WOD, too. Stop by and work out, or just watch to see who will win the $$ :)

July 20, 2009

2009-07-19T19:59:00.000-07:00

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
5050- 97-97-97... so close, yet so far...
Beautiful, beautiful- what a great combination- OH squats and running. I'll be curious to hear which component of Nancy is the "easy" one- the running or the squats? ;)
So- been thinking about something that I heard Peter say at the KB seminar in Tustin (not sure if it was repeated in Long Beach). If someone has poor form on a movement, he will not give them any weight, because they have not "earned the right to move the weight." I'm paraphrasing here, but if someone can't go through a technique correctly with their own body weight, they certainly can't do it with additional weight, right? Right. So, here's the thing: why do so many Crossfitters want to get to the rx'd weight so doggone fast? I don't just mean at our place either, and, to tell the truth, I've been guilty of that in the past too. But why do we do that? Ego, I expect, in some cases... Poor kinesthetic awareness in others (ie, a person thinks they have really good form, but in actuality there is something that their trainer sees that is not being executing correctly)... A belief that one won't get into good shape (if looking better is one's goal) unless they move more weight... The lack of patience and persistence that is such a big part of the American psyche these days... Just wanting to hit it hard... Of course, there are those that hide behind form as a way to avoid lifting more because it's scary, intimidating, or they think they'll bulk up like Drago. I'm not sure. But here's something to keep in mind for today: listen to and trust your trainer. If s/he says you need less weight to perform the movement correctly, move less weight! You'll get there eventually, I promise; remember- mechanics, then consistency, then intensity. All things in time ;) Ask the team, or Kim- it's one step at a time, and then before you know it, you're at the Crossfit Games 2010!

July 18, 2009- KB Seminar!

2009-07-18T06:50:00.000-07:00

Just a reminder that there is no WOD today as we are having the Kettlebell seminar. Sorry to all of you who missed out, but the response has been so positive that I think we'll have Peter back in September!
Here's the team, tearing it up at the Crossfit Games!

July 17, 2009

2009-07-16T21:23:00.000-07:00

Shoulder Press
3-3-3-3-3
5050- 94-94-94
Well, the KB seminar was AWESOME. I am very excited to have my daughter, but I must say, I was extremely jealous of the people that attended tonight; however, I can barely get off the ground without assistance these days, let alone do a Turkish get up. The response was unilaterally positive, and everyone seemed really into it. I think those of you who are going to attend on Saturday will love it! Shameless plug = we have 2 spots left... ;)
Here's a pic of Tamara. I'm 99% certain she has visited us before. Anyhoo- I'm sorry that I missed her. I wonder what she thought of "Jesse?" We should have had her do Jesse-squared or Jesse-cubed! :)

July 16, 2009

2009-07-15T20:48:00.000-07:00

"Jesse"
In honor of Jesse's birthday!!!
4 rounds for time:
15 lateral burpees
15 pullups
15 air squats
"What's a lateral burpee?" Stand beside a med ball. Go down, do a burpee- but- your jump at the end is lateral- over the med ball, not straight up and down. That's one. Immediately upon landing, go into another burpee, then jump back to the other side. You are never jumping up and down- always laterally. You're only making life worse for yourself if you double-jump...
5050- 93-93-93
Wish Jesse a happy birthday and bring him cake and hugs!!!
See you guys at the KB seminar in Tustin tomorrow!

July 15, 2009

2009-07-14T15:22:00.000-07:00

Everybody's favorite = running. Please, don't even TRY to feel sorry for yourselves after what I witnessed at the Games- 7.1 km of hill run!
Run 800 m for time 4 times. Rest as long as you need to between sets.
5050- 92-92-92
So, here's a question: to twitter or not to twitter- for the gym, I mean. Here's my dilemma: as a person, I think twitter is ^&(*))! ridiculous. I think it's a temple to narcissism, and part of the downfall of western civilization. Sorry, btw, if any members are on twitter; I'm sure you are the exception to the rule and only "tweet" about important things like the Supreme Court confirmation hearings or follow the goings-on in Iran. On the other hand, it seems that many people follow other people's "tweets," and no, I'm not trying to be profane. In trying to figure out where Kim was in the standings on Saturday night, I broke down and registered for twitter- because it was the only way. This makes me think this would be a good vehicle to let people know about goings-on at the gym... I promise not to regale you with tales of what I've eaten for breakfast or what my plans are for a random Sunday; I'd stick to events, scheduling stuff, and cool things- like when someone gets a pullup, etc. What do you guys think? Would you follow it? To tweet? Or not to tweet? I seriously want to know. And don't try to tweet me the answer!

Don't forget that there is no 7 pm WOD in Tustin this Thursday, and no 10 am WOD at Cherry this Saturday. There are 5 slots left for the KB seminar in Long Beach, thanks to a last minute KB borrowing donation from Matt. If you put your name down on the list, but did not pay, you are not considered registered and your slot is up for grabs. Consider yourself warned... :P

July 14, 2009

2009-07-13T14:43:00.000-07:00

Posting a little early today... sorry to spoil the surprise ;)
Give the plates a little love...
For time:
3 rounds
400 m run with plate
20 pushups with plate
15 lunges with plate (one step = one lunge)
10 plate cleans
5050- 91-91-91 (please note that pushups with plate will count as 2 pushups toward 5050)
Don't forget the... kettlebell seminar!! :) This Thursday at 6 pm in Tustin, or This Saturday at 10 am at Cherry. There will be no 7 pm class or Matrix in Tustin this week, and there will be no regular class on Saturday this week (because you'll all be at the KB seminar, right? :)
Here's a pic of the affiliate cup team, post workout #3!

July 13, 2009

2009-07-12T20:48:00.000-07:00

Phew- back at home base, after an awe-inspiring, jaw-dropping weekend! Here are the Crossfit Games 2009 winners!
For time:
3 rounds
30 wall balls
30 squat snatches
Yes, to answer your question, we will be doing Games workouts several times over the next couple of weeks! And, if this is your first time doing a squat snatch, and it probably is- because I've actually never programmed it before- you WILL be doing it with a PVC pipe. I don't care how muscular you are, I don't care if you were on the team, I don't care if you're Storm. Kim...well, yes, I guess she can use some weight. Don't let me hear about you giving your trainers a hard time on this one. I want us to be a gym with AMAZING form, not so-so form. And recall what I told you about weightlifters in Russia who traditionally spend 2 years on a PVC before moving to weight. Check your ego, and deal with it. You'll still be doing 90 wall balls, if you're concerned about getting a workout in...
Crossfit Games 2009? What can I say? The Socal 7 represented hard- harder than any other region, I'd say. Kris came in 4th, Katie came in 18th, Becca was 20th, Kim was 21st, Michele was 23rd, Linda was 40th, and Val... Val might have been the most impressive. Struck down by heat exhaustion and dehydration during the grueling 7.1 km hill run, she collapsed 10 feet from the finish line. She crawled and somersaulted her way across with the true heart and focus of a champion, and was not permitted to continue. She made me want to be a better Crossfitter.
5050- 90-90-90

July 11, 2009- Update

2009-07-11T22:40:00.000-07:00

After a day of grueling workouts, Kim was still smiling (if you can believe it!). She completed a total of five events, starting from a field of 75 women that will be winnowed down to the top 16, who will compete in 3 events tomorrow.
First was a grueling 7.1 kilometer hill run- complete with uneven, rough terrain, 3 successively longer, steeper ascents, and the equivalent of a black diamond downhill!
Next was deadlifts in rapid succession, beginning at 185. Each athlete did one rep, and then moved onto a bar that was 10 pounds heavier, until they could not advance any further. Kim reached 295!!
The third event was a 170 km sprint carrying a 35 lb sandbag. Oh- did I mention the elevation reached 100 feet?! It was a very steep, dirt uphill.
The fourth event was highly functional, and also highly challenging for many of the athletes- a 500 m row, followed by sledgehammering a metal stake into the dirt, followed by another 500 m row. This event completely shifted the rankings around- and there were a wide variety of techniques to use the sledgehammer!
Finally, 3 rounds of 30 wall balls (14#) and 30 hang squat snatches (45#). By this point, the athletes were exhausted, and 7 of the women did not finish this workout in the time required. Naturally, Kim did! And another member of the Socal 7, Becca Voight, finished in the top 3 in this wod.
Kim placed 21 overall- an amazing accomplishment- beginning from a field of 75. She was awe-inspiring, as were all of the athletes. Keep eyes out for videos and pics to come :) You won't believe your eyes. Her form was as perfect on the 90th snatch as it was on the first! She is truly an inspiration.
In this pic, Coach Greg Glassman addresses the crowd at the opening ceremonies of the 2009 Individual Competition.

July 11, 2009

2009-07-10T21:57:00.000-07:00

RMS! Remember- the WOD is at 1030 am tomorrow! This is a pic of part of Kim's hill run tomorrow...
5050- 88-88-88
WOW! What a day! I was so proud I shed a tear, literally :)
First up were Aaron, Efren, Deeanna, and Sarah on the OH squat/pullup WOD. Sarah squatted WAY more weight than we thought she would with her shoulder limitations, while Deeanna and Aaron killed the pullups, and Efren squatted above his previous max!
Next, Deeanna, Storm, Sarah, and Aaron did the Stadium WOD- 30 wallballs each, followed by 300 m row, 30 KB swings, 30 dumbbell push presses, 30 box jumps, followed by 30 deadlifts each (135W, 225M). Sarah and Storm KILLED the deadlifts and wallballs, while Aaron made the 2 pood KB look like it was a child's toy. Deeanna sailed through the push presses and swings, despite her shoulder starting to feel like it was on fire :P We scaled this WOD (in as much as Deeanna didn't do the past the 10 ft mark as required), so we got majorly dinged in the scoring department, but: we finished with integrity by NOT scaling the remainder of the WOD, though we could have. Once a team "scaled" in theory they could do half of everything (or less) and still have the same score. Not us, no way!!!
Finally, a brutal relay run by Deeanna, Sarah, Efren, and Storm! Deeanna ran the first lap and (like a champ) iced her poor tired knees while Sarah, Efren, and Storm ran like bunny rabbits. You guys aren't going to believe how steep that hill was when you see the footage I took! They ran the last lap in together, pushing and encouraging each other.
We also have an incredible cheering crowd up here- Monica, Garth, Alec, Jay, Jeff, Kim, Mustafa, Matt, Mike, Alan, Stephanie, Adrianna, and Jesse all drove up to support (and in Kim's case, compete!).
We may not have done as well as some other boxes, but the fact that we are here as such a young gym is an amazing accomplishment. I had a very nice talk with Coach Greg Glassman (you know, the creator of Crossfit?- Oh yeah, I was rubbing elbows with the VIPs;) and he was definitely impressed. This year sets the bar for next year, and teaches us how hard we have to work together to accomplish the goals we set. We learned what we have to work on (overhead squats and wall balls!) and what our strengths are (community, push presses, and kettlebell swings), among other things. I know I'll be back at the gym on Monday inspired and invigorated to start working both as a trainer and a Crossfitter (though, admittedly, in my case, my ability to Crossfit is limited- at least for the next couple of months!). Who wants to compete next year???
Best Crossfit T-shirt slogan of the day: "If Crossfit was easy, it'd be your mom". LOL.

July 10, 2009

2009-07-09T21:58:00.000-07:00

AMRAP in 20 minutes:
3-rep Overhead Squat
Max total pull-ups (in honor of the affiliate cup team wods)
So- you do your 3 OH squats, then you do as many pullups as possible. That's 1 round. Get it? :P Yes, the number of pullups you do will change from round to round, especially if you're really going for max!
The drive up here was l-o-n-g. We passed, among other things, random cows, "the artichoke center of the world," multiple cherry farms (yum), and many, many McDonalds. Haven't seen the site of the games yet, but looking forward to it bright and early tomorrow! Had dinner and strategy with Sarah, Deeanna, Kim, Jay, Jason, Jeff, Alan, and Stephanie, which was awesome. Everyone else is on their way up.
We'll definitely keep you guys posted...
5050- 87-87-87

July 9, 2009

2009-07-08T21:29:00.000-07:00

Run 400 m for time 4 times. Rest exactly 2 minutes in between.
Not enough for you?- practice your GHD situps or handstand pushups...
5050- 86-86-86
Wow. On the eve of heading up to Aromas, I'm so excited! What an amazing ride this year has been. Sure, we still have a long way to go as a gym- we're still newborns, essentially- but we have some strengths that are really, really hard to find in other boxes (and definitely at globo gyms). I'm so excited to see everyone up there, and don't worry people that are staying behind-- I'll definitely post updates each night :) Here's a pic of the Ranch- site of the Crossfit Games 2009!
Let's go 377!- Sarah, Deeanna, Storm, Aaron, Efren, and Jim!
And, of course- let's go Kim "The Cheerleader" Ball!!!!!

July 8, 2009

2009-07-07T21:11:00.000-07:00

Ah, good old Blackjack- the ringer WOD:
For time:
20 pushups
1 situp
19 pushups
2 situps
18 pushups
3 situps
until...
20 situps
1 pushup
5050- 85-85-85 (hey at least you're doing a chunk in the WOD today...)
Remember- you've just got today and tomorrow to register and pay for the KB seminar if you want the $30 price tag. It's still a steal at $45, but the $15 you save can get you... what, one ticket to the new Harry Potter movie, these days? Or a small popcorn? Wait a minute- that's not Zone-approved! ;)

Crossfit360 Affiliate Team Number = 377!!!!!!!!!

Get off the Scale People, Part II (if nothing else, read the last line)
Everyone has an ideal weight, but no one can tell us what that is by a chart of height, frame and size of your pinky toe. You have all heard of body mass index (aka BMI or BS). What a load of crap. The way you should find out if you are overweight or underweight is by looking at what you can do. Can you lift, throw, jump, run and do everyday activities? How well can you do them? Would losing a few pounds help or hinder your overall level of fitness? Once you decide if losing or gaining weight will increase the majority of your ten physical fitness attributes then you know what you should do. Why base everything off your level of fitness and performance instead of the number on the scale- because fitness directly effect your quality of life. The better your fitness, the more you enjoy playing with your kids and hiking through trails. The longer you live and are able to play with your grandchildren and show the young-ins that grandma and grandpa have mad skills. That is what life is all about.

Here is an example that drives me nuts- The person who smokes to lose weight or stay skinny so they feel good about themselves. They might lose weight, sure, they most likely will die younger and live a lower quality of life because they aren’t healthy and can’t walk up a flight of stairs without coughing up a lung.

As extreme as this is, it’s truly not much different when people eat very little or try to starve themselves to lose weight. They might do it and they might even feel good because a scale says they lost weight, but how good is that person feeling about themselves. They are fragile. Over time if they trip on a curb they may break like a glass vase. It might even look good but you have to be sooo careful not to break it.

To wrap this up- Get off the damn scale and feel good about yourself because of what you do or what you are working on doing, not because a stupid piece of plastic blinked 5 pounds more then you expected. Ask yourself how do you look, feel, perform and what’s your quality of life. If you need to be lighter or heavier to achieve the fore-mentioned, do it through healthy nutrition. Don’t cut corners.

Oh yeah, when you get to the point of feeling in tip top condition give the scale the finger for me

July 7, 2009

2009-07-06T19:35:00.000-07:00

In the spirit of a Crossfit Journal video submission I watched today by Dave Castro on programming for the 2009 Crossfit Games:
150 Thrusters (45#W; 65#M) for time.
Dave pointed out that going long and light was missing from a lot of affiliates' programming, and while I do actually make an effort to program in endurance wods, I figured this was a great excuse to do one. Be ON TIME to class today as we're going to start right after you get yourselves warmed up (meaning at about 5 minutes past, ideally)- no med ball clean practice for today, 'cause this is gonna be a long one, potentially. Remember you can always lighten the rx. If you normally do Fran at 45# ladies, absolutely go lighter- try one of the 25# bars or use dumbbells. Same goes for you guys- this isn't intended to be your Fran weight.
Note that class this Saturday will be at 1030 (this isn't a permanent change- just for this week). Get ready for Julie's House of Pain :P
Have you signed up for the KB seminar yet? Time's-a-ticking to lock in the $30 price tag for 2.5 hours...
Last but not least- this great post was on the Crossfit Affiliate blog- I thought you guys might like it:
Get Off the Scale, People (Part I- Part II will follow tomorrow)
Get off that damn scale. Matter of fact, pick it up and put it away. Put it in the place next to the Christmas ornaments, or have some fun and throw it around the backyard like a frisbee into the concrete garage wall. That will at least make you feel good for a little bit. Don’t let it be in your sight. Out of sight- out of mind. The only time I would prefer anyone to go on a scale is when they feel awesome about themselves. Only when you feel you look good, feel good, have tons of energy and are performing workouts and “other activities” well. Then, when you look down at the little whitebox of evil, realize this is the weight you should like and is good for you, NO MATTER what the number is. Try it- only weigh yourself when you feel good.

The next part of this blog I will explain my idea of why the scale is junk. I hope no one gets too offended by the following remarks; if you, do i’m sorry that you don’t feel the same way and can’t see my perspective. First I will start my answer to why the scale is junk with another question- What does the scale do, really? Does it tell you how healthy you are? NO. Does it tell you how to change the number it gives? NO. Does it tell you that maybe you drank a lot of water today and that’s why it is heavier by 2 pounds? NO. Does it make you feel bad about yourself when it’s not what you were hoping for? YUP. Don’t get me wrong, it is a tool, but that is all it is - a tool. It doesn’t tell us how we look, feel or perform. Society has screwed people’s minds to base their enjoyment, quality of life and confidence by that stupid number that blinks when you step on it. It is a tool that, in my opinion, is the most overused and manipulated number in society today. It is a tool to tell us weight, not how we should feel about ourselves.

July 6, 2009

2009-07-05T19:27:00.000-07:00

"Crossfit Total"
1 rep maxes:
Shoulder Press
Back Squat
Deadlift
This is an important day not to miss- benchmark day! See how much your CFT improved!
5050- 83-83-83
Hope everyone had a great 4th!

July 3, 2009

2009-07-02T19:32:00.000-07:00

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters
5050- 80-80-80
C'mon- get your workout in before the big 4th of July celebrations on Saturday :)
And, don't forget to sign up for the KB seminar! Time is running out to lock in the $30 price tag.
Thinking of you, Jimmy...

July 2, 2009

2009-07-01T22:06:00.000-07:00

"JT"
21-15-9
Handstand pushups
Ring Dips
Pushups
5050- 79-79-79
Remember your mods for handstand pushups as well as ring dips, if needed.
Also- don't forget- no class on Saturday because you'll all be out barbequing :)
Last, guys, I fought it for a long time, but I've taken the anonymous option off the comments... I would really prefer not to have to go to making everyone a registered user because I think it will kill the blog community (because signing in is a pain), but I will if needs be. Let's try to keep this a very positive, supportive place- like the way we all support each other at the gym!

July 1, 2009

2009-06-30T18:23:00.000-07:00

4 rounds for time:
200 m sprint
25 abmat situps
5050- 78-78-78
Reminder: we are closed on Saturday, July 4. Go eat some barbeque, rest, relax, recover, and enjoy yourselves!!!
And, here's a question- currently 19 people (I haven't double checked to see if it's just Annemarie voting 19 times ;) have voted that they want a 530 am class... yet that class has dropped off considerably lately... where are you people?

June 30, 2009

2009-06-29T19:12:00.001-07:00

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (Tustin substitute med ball cleans)
30 Pull-ups
5050- 77-77-77
Um, hello- am I the only one that missed that Kim got a muscle-up!!!?!!! Amazing! :) And, after getting her first one 2 weeks ago, she did 7 today. I'm fascinated, in awe, and disgusted all at the same time! :P (I wonder if they make an emoticon for that?...)
BTW, the baby is definitely stealing my brain. The Grace Challenge is moved to the 25th, not the 23rd like I wrote yesterday. Sorry guys- the 23rd is a Thursday = no bueno. Grace is the 25th at 10 am!
A whole bunch of people signed up for the KB workshop in Tustin... what up, Long Beach?

June 29, 2009

2009-06-28T15:51:00.000-07:00

Front Squat 3-3-3-3-3
5050 Club- 76-76-76
Don't miss the heavy days! Go heavy or go home :)
Are you keeping track of your workouts? No? Then how the heck do you know if you're improving? Put Crossfit to the test- see if your weights are going up and your times are going down.
Important things to keep an eye on:
1. Sign up for the Kettlebell seminar. You can now pay via paypal right on the blog- see that button over there on the right? Click it and sign up. Much like Crossfit (which includes KB training), KB experts note that life does not respect the difference in your training. Think how many daily activities don't just include running (you're often running while carrying something) or just include lifting (because you have to continue moving after you lift something, don't you?). Kettlebells are an important part of a well-rounded training regimen that is performance based, such as ours. And, PS, for all of you guys who think they're experts because you've done Helen a few times, boy, are you wrong... Like Crossfit, KB takes quite awhile to become proficient at. This seminar will give you a good base from which to start.
2. The Grace Challenge date has changed to accommodate the KB seminar- Grace will now be held on July 23 at 10 am in Long Beach.
3. Check out the poll on the right hand side of the blog. And don't bother voting 3600 times from the same computer to make sure your time "wins;" I can see that in the breakdown...
4. I'm waiting on pics of the Tustin shredder so I can post them :)

June 27, 2009

2009-06-27T07:26:00.001-07:00

TUSTIN SHREDDER!!!!!!!
10 am!
Nutrition Seminar at 11 am!
Don't forget- Cherry is closed, so go to Tustin :)
5050- 73-73-73