SHREDDER

Yes, guys, let's end the year in style! Be at Cherry at 10 am for the last Shredder of 2008, courtesy of Mike and Jason. I'll miss you guys (and I'm sure you'll miss my encouragement on the bullhorn), but hey- somebody's gotta work. ;) Happy New Year to everyone- have a great time, and be safe!
Doesn't this pic look a little crazy? "It rubs the lotion on its skin or else it gets the hose again!"

December 30, 2008

3 rounds for time of:
KB swings
Pull ups
Burpees
Knees to Elbows
Double Unders
Continuous work for 5 minutes and then 1 minute rest. Each minute will be spent at each exercise. Count the total number of reps for each round and then add all three rounds to get your score.
This WOD is shamelessly stolen from Crossfit San Diego.
Well, maybe with a little shame...
Don't forget the New Year's Eve shredder at 10 am! Be there or be... at work, like me, or asleep like the people in China at that time.
"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'" - Muhammad Ali

December 29, 2008

"Matt"
As many rounds as possible in 20 minutes:
10 pushups
10 situps
10 squats
This workout is named after my good friend who is deploying on January 5. That reminds me that we've also got to come up with one for Jimmy, which will have to include muscle-ups.
Someone asked me the other day about the method behind WOD madness-- eg., is there any system or pattern to the programming? The answer is YES. Of course! "Matt," for example, is a single modality workout as it involves only gymnastic, or bodyweight, exercises. The other two modalities are cardiovascular and weightlifting. You'll note that during any given week we have some single, some double, and some triple modality days. However, it doesn't have to be a triple modality day for something to kick your butt. "Matt" is single, as I said, but if you do it with some effort and pepper, you will definitely be smoked at the end of 20 minutes! The real Matt, by the way, is not single. ;)

December 27, 2008

"Elizabeth"
21-15-9
Cleans (135# Rx'd)
Ring Dips
Substitute 2:1 negatives for the ring dips (e.g. jump up to lockout and slowly lower yourself down) or 3:1 dips on dip rack or tire. Best choice, however, is definitely the negatives because they are much closer to ring dips than doing more dips on a stable surface.
Also, modify weight as needed, of course ;)
Hey hey- don't forget- UFC tonight! Any thoughts? Preferences? Bets (strictly friendly and theoretical, of course)? I do sincerely hope that Forrest wins, though I recognize that Rashad's standup is pretty darn good. I just don't like the nipple tweaking and showboating. Seriously. I mean, do you see Jason A. tweaking his nipples before he lifts 500#?

Closed- but here's another at-homer :)

Hey guys. Hope everybody who celebrated something at some point this month had (or will have) happy holidays. Here are a few more at home options, brought to you by Steve. And don't forget- we're back in the gym tomorrow at 10 :)
7 rounds:
3 vertical jumps
3 squats
3 broad jumps
OR
Do one air squat and take one breath, (you can breath all you want while you do the squat or squats). Do 2 and take 2 breaths etc... up to 10, and then come back down to one.
OR
This is not technically Crossfit, but it is functional...
Clean the house
(that's personal motivation for me)

Closed- but here's an at-home workout!

For all of you who have to drink your kool-aid everyday:
"Invisible Fran"
21-15-9
Pushups
Airsquats
OR
Run 1 mile, lunging for 30 steps every 1 minute.
For the next few days, we'll be posting at-home workouts for you. These were all Steve's creations... so blame him!
Enjoy the rest time if you are taking it, have fun with family and friends, and we'll see you on the 27th! Any questions about the holiday schedule, it's in the upper right hand corner of the blog in green and red writing :)
Check out this picture of Bruce Wayne. Pretty sweet huh?

December 23, 2008

"Eva (in the rain)"
5 rounds for time:
30 box jumps
30 kettlebell swings (2 pood)
30 pullups
No whining. You've got 3 days off after this!!
Don't forget the holiday schedule and good luck doing any last minute shopping!

December 22, 2008

Max rounds in 3 minutes of:
3 med ball cleans (16#)
6 pushups
9 squats
Rest 1 minute. Repeat for a total of 4 cycles.
This workout is definitely a sleeper (sounds easy, but it isn't!). Just ask Mike when you see him next-- he and I both couldn't walk properly for a week after we did this one for the first time! But- hey, we gotta go hard today and tomorrow guys, 'cause then you've got time off til Saturday.
Steve had a great idea- Tuesday night we'll post a few workouts for you die-hards to do at home, if you choose. But, I definitely recommend resting if you need to (we all need a break sometimes!)

RMS

Every time I write that (RMS), I think of my junior high school, Ridgefield Middle School, which is probably presently covered under 3 feet of snow, thanks to that big storm in the Northeast.
To everyone traveling this week, please be safe! Don't forget we're closed at Crossfit from the 24-26, and will run a holiday schedule (see upper right corner of blog) from the 27th through the 2nd.
Hey, hey- now's the time to start planning for those New Year's Resolutions. Don't forget about Eating Ambush! We need 10 people signed up and paid by 1/5 to run it, so get yourself committed and registered. For more info, please visit Kim's and my blog.
If you aren't resting or making up a WOD today, why not work on muscle ups? Your upper body had a break yesterday...
Who is this mystery man with gorgeous form over at Tustin???

December 19, 2008

Four rounds for time
Run 400 m
50 squats
Yay- it isn't supposed to rain! So you won't be running in it!
Pick. Up. Your. Pushup. Club. T-shirts. Now. Or, I really will start giving them away. If you gave me your size either via email or by writing it on the list at the front, I have a shirt for you...
Check it out-- hot men and a hot truck!

December 18, 2008

With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, and so on until you have reached your maximum.
NO bands. Substitute jumping pullups at a ratio of 3:1. Talk about motivation to learn how to do regular pullups...
Please note the holiday schedule, which will be in effect 12/24-1/1 (regular classes resume on 1/2). It is listed on the website- upper right corner, and posted at the gym.
Congrats to Jason A who shaved almost a full minute off his Fran time!!! 3:38 is his new time (4:23 was his last record). He is a freaking stud.

December 17, 2008 &"'Is that it?'"

5 rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Scale as needed, weight wise, of course.
"'Is that it?'"
Not often, but every once in awhile, I hear this at the gym, usually from someone who has just finished working out. Typically they are totally dry, no sweat glistening on their brows or on their arms. Their hair is usually still completely in place. They may have a little chalk on their hands, but probably not; their clothes are usually dry and wrinkle-free.
That is bullshit.
Have you ever heard either Aaron say "is that it?" What about Kim, have those words come out of her mouth? Jose? Mustafa? Jason A.? Mike? Marissa? Sarah? Angie? Jay? Do I need to keep going?
Don't let me hear "is that it?" come out of your mouth. Not unless you've got rips on your hands, sweat in your eyes, and chalk all over your pants. Not unless you've just fallen down from the head rush you got lifting your max weight, or just puked in the trash can.
"Is that it?" means you didn't do the WOD to the fullest extent. You dogged it on the weight, the time, or the number of rounds. You paced yourself, you didn't get uncomfortable. You're telling us more about your workout mentality than you are about the level of difficulty in the programming. "Is that it?" means you've got a lot more juice in you, and to an instructor... it's a challenge, a dare. You say "is that it?"; we hear "I'd really like it if you could make me vomit, faint, or cry." And we're more than happy to oblige.
The next time you think that thought (because I'm quite certain no one will be foolish enough to say it anymore), turn it on yourself. Ask yourself at what point in the workout you slacked off. Could you have lifted 10 more pounds? Or went without that 5 second rest? Or 20 steps of walking? Then, get hard on yourself. Commit to pushing through the desire for those mini-breaks during the next WOD. Drive yourself into continuing up at a fast clip, really get some. And then, come talk to me if you're still thinking "'is that it?'" Because I'll have you do Murph.

December 16, 2008

"Annie"
50-40-30-20-10
Double Unders
Abmat Situps
Check out the blog later today; I'm going to post the holiday schedule.
And while you're checking stuff out... check out the CFLV warriors! Post-war. Poor Mustafa had all of 3 seconds to catch his breath prior to having to pose for this pic. Also, Kim got attacked by a chalk monkey. Hey, it happens. They're vicious. They lay in wait and pounce on you when you're mid-workout. They particularly like to climb onto your back when you're doing pullups.

December 15, 2008

An awesome weekend was had by all in Vegas- Brandon brought home another win, while Mike, Steve, and Greg all had good showings. Mike's loss was definitely debatable... You guys are still the BEST Crossfit coaches, and make us all proud! Lots of the crew were hanging around, but only 4 were tough enough for the workout at Crossfit Las Vegas. Kim, John M, Lisa, and Liz all did AWESOME and represented like crazy. It was hard to work out surrounded by shirtless men, but somehow, the girls managed and Mustafa blended right in (tossing his shirt aside prior to getting started). Dollar bills were flying. Pictures to come (as soon as I get emailed some).
CFLV sure put together an awesome WOD, and far be it from me to deny anyone a great ass kicking.
7 rounds for time:
10 SDH (75#M; 55#W)
10 Thrusters (75#M; 55#W)
If you want to bring your Christmas tree in to do the thrusters, that's OK too.
Quote of the Day: Not sure who said it, but one of the T-shirts hanging up at CFLV had a picture of a Doberman and the words "Don't be a Poodle." That about sums it up.
Just a reminder- interested in fixing up your diet... for good? Eating Ambush is your answer. We'll start just in time for those New Year's Resolutions on January 7 at 7 pm. The program, which is a collaboration of myself and Kim Ball, consists of 7 one-hour group sessions, and will address the practical aspect of diet (nutrition) as well as the psychological components of dieting and eating. Email jennifer@crossfit360.com for more info! (Or just to say hi).

December 13, 2008

Rest... or Make up one of the workouts from this week... or do your time trials!! Good luck Mike, Steve, Greg, and Brandon- they are fighting tonight! To everyone training at Crossfit Las Vegas, see yesterday's post for the address, and maybe be there a few minutes before 1 to sign release forms. I am gimp status still :( but I will be there to cheer you on. Of all the things that I do (Crossfit, showjumping, etc.), I actually managed to injure myself sleeping. My neck and shoulder are done. Post desparaging remarks to comments.
Today's quote: "Shake and Bake!" Will Ferrell as Ricky Bobby in Talledega Nights.

December 12, 2008

3 Rounds for Time:
50 squats
7 Muscle ups
If you can't do muscle-ups, remember the substitution is 3 dips + 3 pullups.
And, last call for training at CF Las Vegas- either post to comments or email me at jennifer@crossfit360.com by noon today if you haven't contacted me already. Their address is 121 E. Sunset Las Vegas, NV 89119, and we'll be joining their 1 pm workout on Saturday. I'm sorry, but no last minute add-ons, so you must let me know by noon.
Safe driving for everyone headed to the great state of Nevada today and tomorrow!
I just realized, I stopped the quote of the day thing. Time to restart. In the words of the King, "Viva Las Vegas!" ;)

December 11, 2008

Time Trials:
100 pushups for time.
And the official WOD =
Run 400 m for time 4 times. Rest as long as you need to between rounds. Only your fastest time counts (and will be recorded)- this is your 400m run time trial.
Hey gang, if you a) completed your pushups, and b) gave me your size (eg emailed me or signed up on the list at the front desk), please pick up your pushup club shirt... SOON. Other people have been eyeballing them big time and I can't guarantee they won't start disappearing. Seriously. Also, contrary to popular belief, we don't deliver them. I had someone stop me in the parking lot at Willow and ask why he hadn't received his shirt [at home] yet. LOL.
Shameless plug to follow: Are you having problems with your diet? As in, you eat too many Twinkies? Or, maybe you are slightly larger than you wish you were. Or, maybe you just can't pull the WOD times you want, because due to weight and poor diet, you can't perform the way you want to. Well, Kim Ball & I have the answer. 360 Eating Ambush! She and I are beginning a 7 week program that starts on January 7, 2009 that will address nutrition (eg what to eat) and the psychological aspects of eating (eg why you can't put down the Oreos. Ever.). Cost will be minimal - email me at jennifer@crossfit360.com with any questions or to sign up! Hey- it's perfect timing for all those well-intentioned New Year's resolutions...
Check it out- me, in bossy mode!

December 10, 2008

What? More time trials? Dammit.
100 abmat situps for time.
Plus...
Clean and Jerk
1-1-1-1-1-1-1
Although you will have lifting guru extraordinaire, Jason A, guiding you through today's WOD, feel free to head to www.crossfit.com while you're goofing off at work to review the technique for this lift. If you're anything like me, you need to see something 600 times before you're even close to executing it correctly.
If you are planning to go to Vegas this weekend, and are interested in working out at 1 pm at Crossfit Las Vegas (very close to the strip) on Saturday, can you please email me (jennifer@crossfit360.com) or post to comments? I would like to give the incredibly nice owner, Joe, an estimation of how many people are coming. One is good, right? So in case you get up to shenanigans on Friday night, you'll have adequate time to sleep it off.
THIS is how they roll at CF Las Vegas-- double fisting kettle bells. Nice!

December 9, 2008

Time Trials week continues with:
100 pullups for time.
I don't really think we need to add anything else to the WOD...
Planning to come to Las Vegas to support Mike, Steve, Greg, and Brandon? Why not work out at Crossfit Las Vegas? The kind gents there offered to let us train at their place, provided we bring them a T-shirt, of course! Seriously, for those Crossfitters who are going to be there on Saturday, keep an eye on the blog- I'll post what time and where exactly the workout will be. Should be fun! Think you can get away from Crossfit just by leaving the state? I don't think so...

December 8, 2008 & Congratulations Mike!!!

First, and most important, Mike came in 4th in his division at Grapplers Quest!!! Isn't that amazing? Please be sure to tell him how proud you are of him!
Regarding the WOD, I am declaring this week Time Trials week. What is that, you might wonder? We're going to get baselines from everyone for a few different exercises, and then re-evaluate in about 2 months. If you never used your record sheet before, although we are going to keep a record of all of the findings, this would be a great time to start using the sheets. Not sure where they are or never got one? Just ask Josh or one of the instructors.
So, our first time trials: 100 squats (for time)
And, our official WOD:
As many rounds as you can in 20 minutes:
15 ring pushups
15 GHD situps
15 back extensions
Scale as needed, of course. And don't underestimate the ring pushups! Trust me. As you can see, the lower you go (the closer to parallel), the more difficult the pushup is.

Update on Mike

Well, clearly he's off his starvation diet. After weigh-ins, which went well, Alan and Mike went to Lawry's Prime Rib for dinner. Sometimes, you just gotta have a sundae... A well deserved indulgence of weeks (well, years really) of hard training. Good luck buddy!

RMS

Saturday = Rest (pick up a paperback copy of Twilight- I hear it's quite popular), Make-up (pick your poison from this week's bone-shaking WODs), or Skills (suck at something? Let us help you!).
At some point in the day, send good thoughts out into the universe (I know, what am I? A yoga instructor?) for Mike during his grappling competition. Not that you need luck when you've got the skills he does. Yeah baby! Check out this pic- we know there will be a repeat performance of the OTM tournament (pictured here).
Any thoughts on the De La Hoya/Pacquiao fight tonight? Poor Pac Man has a pretty significant weight and reach disadvantage. But you've got to root for a guy who seems to have such a big heart, both inside and outside the ring... I dunno. This is one of those for me that I'd be happy no matter who wins. You guys?

December 6, 2008

"Yikes"
5 rounds for time
50 lb dumbbell (rx'd), walking lunge, 10 alternating steps
50 lb dumbbell( rx'd) swing, 15 reps
It's not actually called Yikes, but that's what I thought when I read it on the main crossfit site!
Use only one dumbbell held at chest level or above your head if you're really up to it for the lunges. The dumbbell swing is just like kettlebell swings.

Twix is the new diet food!

Ah, Twix and pizza- I've known it in my heart all along, and here is the research to prove it! Actually this is a great example of how the diet industry and food manufacturers can distort information and use it to their advertising advantage. Don't be fooled! I'm off to have a Twix...

December 4, 2008

Coretastic!
(I feel the need to put an exclamation point afterwards).
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. This is a good opportunity to get friendly with the GHD.
When you see Mike in class tonight, be sure to wish him luck- he's competing at Grappler's Quest this Saturday.
How did everyone like Jason? The blog was pretty silent yesterday. Were you all traumatized?

December 3, 2008

Alright guys. Deep breath, and...
"Jason"
15-12-9 For time
Tire flips (with partner)
Burpee Pullups
Kettlebell swings (1.5 pood)
Double Unders
Burpee pullups involve going into a burpee, and when you jump up, jumping up and grabbing onto the pullup bar, and doing a pullup. Obviously these will be no problem for some of you (Jose) but might present a problem for the vertically challenged (Steve). If you can't reach, do a burpee, then get up to the bar (by any means necessary) and do a pullup.
Please note*** this will be your only opportunity to do Jason this week- you won't be able to make it up on Saturday. For those of you who can't make it tomorrow, I'm sorry- but hey- there's always next time!
Here's a pic of our hero, who does double unders so fast that a camera cannot actually record the rope!

December 2, 2008

Four rounds for time:
Sprint 200 m
25 situps
Rest 1 minute after each round. Make your sprints nice and strong!
Do you know anyone that's getting a little pudgy? Or perhaps just someone who is not in their best shape at the moment? Why not consider getting them a gift certificate for Crossfit360 or 360 Combat Club? We have several holiday special gift certificates, including: 3 privates for $200 or $150 for a month of training (all classes/programs) and 1 private (the person can choose which program they want the private in). These specials apply to new students only.
While I'm on the subject, don't forget that you guys can always take a private or two to work on something that you are having trouble with. See Josh or ask one of the instructors about the details.

December 1, 2008

Happy December! Let's start the month off right with some lifting.
Deadlift 3-3-3-3-3
Hold onto your hats, kids- we're all about to get a lot busier. But don't neglect your fitness during this crazy month, especially since it will be filled with holiday parties, cookies, decadent meals, wine, etc. Keep those priorities straight!
Our illustrious pushup club has finished. We won't be starting our next 5050 club til January, and I'm taking suggestions about what to do. It'll have to be something that you can do at home. Do I hear burpees? What's that? Inverted burpees? My, you guys are motivated!

November 28, 2008

200 lunges for time (1 step = 1 lunge). Hey- that's only 100 each leg.
See you tomorrow at 10!
Remember- the school is closed today-Sunday except for the Shredder at 10 tomorrow.
Be there or be... asleep (boo!)

Happy Thanksgiving, Turkeys!

Happy Thanksgiving, guys. I hope you all have a wonderful day, regardless of whether your job is eating, cooking, or making reservations. We are thankful for YOU!
Just a reminder- the school is closed from today through the 30th, but, of course, all are welcome to the Saturday Shredder- 10 am at the Cherry location.
And- for you die-hards- I'll post a workout that you can do at home for tomorrow. Today, we all rest. Even Jason!

WOD November 26, 2008

So, due to an intervention by the universe, we will not be doing "Jason" today. For now, suffice it to say that a portion of the workout must be done outside- and if it keeps raining like it is right now, we're going to have some very unhappy customers and a slip-n-slide for a gym floor if we follow through with my original plan.
Fortunately... Kim gave me a good idea. I neglected to include burpees in Sloane's workout! Over 20 years of education, and I totally missed that. Pathetic. But a new day dawns :) [insert sinister laughter here]
For time:
10 burpees
1 tricep dip
9 burpees
2 tricep dips
and so on until you arrive at...
1 burpee
10 tricep dips
Try not to let the fact that you've lived in California for awhile cause you to not do things (like come to the gym) simply because it's raining.
Don't forget the Group Shredder Workout this Saturday at 10 am!
Quote of the Day: "The highest compliment that you can pay me is to say that I work hard every day, that I never dog it." - Wayne Gretzky

WOD November 25, 2008

Complete the following for time:
Run 600m
9 presses
9 overhead squats
Run 400m
15 presses
15 overhead squats
Run 200m
21 presses
21 overhead squats
The prescribed weight for this workout is 75# for men and 55# for women. You MUST use the same weight for both movements, so scale appropriately. I know it was intense yesterday, intense today, and trust me, it will be intense tomorrow (sneak preview = we'll be doing "Jason") but then you'll be gorging on turkey and have two days off!
Remember- the school is closed November 27-30, except we will be OPEN for the SHREDDER on the 29th at 10 am. No beer this time, but feel free to bring and share your leftovers ;)
I didn't want to steal any thunder from Sloane yesterday, but I wanted to let everyone know that Deanna got her kipping pullups! Yeah baby!
Quote of the Day: "Our greatest weakness lies in giving up." --Thomas A. Edison

WOD November 24, 2008

In honor Kirk's new baby girl:
"Sloane" (cute name, much better than Ed Rooney or Abe Froman- the sausage king of Chicago) (For those of you who didn't grow up in the 1980's, go see Ferris Bueller's Day Off. Then you will understand).
3 rounds for time:
21 Knees to Elbows
21 KB swings (1.5 pood)
21 pushups
21 box jumps
21 back extensions
21 walking lunges (1 step = 1 lunge)
No pushups! Oh wait. Except for the 63 in the WOD...
And, in keeping with today's theme, this quote is from Cameron, my favorite character in FB's Day Off: "I am not going to sit on my as* as the events that affect me unfold to determine the course of my life."

Rest, Make-up, or Skills

Hey Guys.
Want to make up a a missed day?Want to work on something in particular? Want to play Call of Duty on Playstation 3???
This would be the day to do that, or all of it...
By the way:100 push ups!!!!!You are done! now you can say: "Been there, done that and .... got the t-shirt!" .

WOD November 21, 2008

2 Minutes Max Double Unders
2 Minutes Max Sit-Ups
90 Seconds Max Double Unders
90 Seconds Max Sit-Ups
1 Minute Max Double Unders
1 Minute Max Sit-Ups
30 Seconds Max Double Unders
30 Second Max Sit-Ups
If you can't do double unders, do tuck jumps. But then, stay after and work on your double unders!!! Here is a great explanation for learning them.
99 pushups!
"If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work.” - Thomas J. Watson
Presenting...the Crossfit pyramid. As you can see, nutrition is the whole platform on which everything else is based. So put down the Cheetos!

WOD November 20, 2008

50 Thrusters for time. Rx'd = 95#M; 65#W.
Hey, gotta work on getting those Fran times down.
Just put your head down (figuratively) and get through it. Bang 'em out. But don't forget form! And the more tired you get, the more important it is to use your hips. Do the elvis!
98 pushups. So close... and yet, so far.
So check this out: as I was looking over the Helen times, I realized that I must give Deanna major accolades for her incredible improvement! She went from a time of 13:20 with a modification of 26# to 11:45 Rx'd weight in about 10 weeks. Be sure to give her a pat on the back when you see her!
"If you even dream of beating me, you better wake up and apologize." -Muhammad Ali

WOD November 19, 2008

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
97 pushups, to boot.
If you were in last night, you may have noticed that a) there was a funny looking baldish man behind the desk, and b) I started making a Wall of Fame. The funny looking guy is Josh, for those of you who don't know him, and he'll be working the desk, laughing at us while we work out, you know- the usual. Be sure to say "hi."
In regards to the WoF, I know not everything is up there yet, but I'm working on it, and as we go along and complete WOD's the list will only grow. My intention is also to have things like "Biggest Improvement," "Best Attitude," and "Most Likely to be President of the United States" (that'd be Chris- he's got that whole JFK thing going). Here's the deal- if you beat someone's time/score/etc., it needs to be in front of someone, preferably an instructor. And we're going to start putting dates up as we go too.
I saw that at Crossfit Greyskull (not sure if it's Greyskull as in He-Man, but I can't imagine what else), they put up an inspirational quote on their blog every day. I thought that was pretty cool, so I'm instituting it (imitation is the sincerest form of flattery). I figure we'd start with one of our own: "Release the Pansiness." - Alan Predolin
Here are Kim, Mustafa, and Lizen- allegedly at the Mud Run, but I don't think they look too muddy...

WOD November 18, 2008

Push Jerk
1-1-1-1-1-1-1
Jason "Mr. Olympia" Alexander has a great way to think about this-- other than making the last round lighter than the 6th (so your form can be bang-on), think of each rep individually. Focus on one, lift as much as you can, *rest,* then move to the next rep. In response to the question, "Is this all there is today?" here is what they say on crossfit.com: "Yes, that really is the WOD. It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily."
96 pushups! Tell the truth- you'll miss them when they're gone.

WOD November 17, 2008

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
What's a pood, you might ask? No, it's not a funny typo. It's a Russian measure used for kettlebells. Common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70.
95 pushups and going strong. Hey- we're ordering the shirts tomorrow, so don't give up on the 5050 club now!
Our next shredder workout will be November 29 at 10 am. Take advantage of it guys- other than the shredder, the school is closed from the 27th through the 30th for Thanksgiving.

R/M/S

Ah, rest/skills/make-up day. A great day to a) rest (hey- you can come in and lay on the mats while others grind out the WOD's if you want to), b) work on those darn [insert exercise here] that you just can't seem to get the hang of, or c) make up a WOD from this week. Generally speaking, go for one of the more challenging WOD's (see: Thursday).
And, mudrunners- good luck on Sunday!
PS- Don't forget your pushups!

WOD November 14, 2008

Alright guys- in honor of the mud runners on Sunday:
Run 800 m for time two times. Rest 2 minutes in between.
92 pushups. Easy, breezy, beautiful...Crossfit Girl.
A word about comments on the blog- we were having some problems with spam, so henceforth, only registered users will be able to post comments. We hope this inspires you to become a registered user- not to stop posting!
See you at the gym ;)

Change your mind, change your body

Here's a short but interesting article on how destructive thinking can erode your workout efforts. It's apropos of something that I recently saw about what happens to the people from the Biggest Loser after the show is over. While many of them seem to keep the weight off, a significant percentage gain back quite a bit, if not all of it. When interviewed, those who had gained the weight back all said they felt a great deal of their weight gain was due to not changing their thinking about themselves. Since they still defined themselves as people who got a bag of potato chips every time they went to 7-11, or who got their In-n-Out "animal style," they picked right up where they left off when they returned home. Lock any of us away somewhere where we are forced to workout 2x/day for 3 hours and provide us with only 1200 calories per day (and while you're at it offer us $250K to lose the weight), and we will look like anchovies too. But remove that "we're gonna make you do it" mentality, and it's up to you to make your own decisions. And what do you base a great deal of your decision-making on? What you think and how you feel about yourself. Alright, that's enough. Doctor of psychology- out! :)

WOD November 13, 2008

This is um, quite a WOD. Your proprioceptive abilities will be, how shall we say, well tested. It isn't a quickie either, so if you're pressed for time you may need to choose how many rounds you'll try before you start. Seriously. On that note guys (Mustafa) please try to make it ON time to classes today.

Five rounds for time of:
25 Inverted Burpees>
25 Pull-ups
25 Burpees

The mod for the Inverted Burpees is Knees to Elbows followed by a Shoulder Press (no rx'd weight, although note that it should be heavy, because what you are simulating is kicking up to the handstand position and supporting your body weight).
Post time and, if so motivated, the contents of your vomit to comments.
The perfect burpee-wall ball. Nice.

WOD November 12, 2008

4 x 40
4 rounds for time:
10 pushups
10 situps
10 supermans
10 hollow rocks
90 pushups! 10 days til the finish. What do you guys want to do next? Burpees?
As some of you know, Jason has been away visiting family in friends in Arizona. Ever the slacker, he decided to climb the highest peak in Arizona, Humphrey's Peak. Knowing how Jason is a couch potato at heart, I asked him to take a pic as proof. Here it is!

WOD November 11, 2008 & Notice of Public Auction

Look out guys- another workout, courtesy of Freddie C. at One World...
10 rounds for time:
30 seconds max reps wall ball
30 seconds max reps box jump
1 minute rest
During your one minute rest, your coach will collect your numbers.
89 pushups- onward and upward.
Also, I'd like to announce the public auction of Kirk's FGB T-shirt, never worn, size XL. Shall we start the bidding at $20? C'mon folks, this is a limited edition shirt, one of only 7 at Crossfit360. Seriously Kirk, where are you man? Better pick up that shirt soon- people are eyeballing it.
Check out Joey, Superman of Tustin, as the others look on in awe.

WOD November 10, 2008

Here's a classic Crossfit workout, by request:
"Fran"
21-15-9
Thrusters (65#W; 95#M)
Pullups
88 pushups, to boot. We don't mess around.
If you can do the rx'd thruster weight no problem, don't add more weight. Work on getting your time down. Save the extra weight for Heavy Fran.
You probably don't recognize him because he has a shirt on, but this is Jason Alexander!

November 8, 2008 R/M/S

Alright guys- it's make up day! Or skills day! Or (here's an unpopular idea) rest day! It'll be Jenn's House of Pain on Saturday morning, so if you are going to come in and workout- be ready... ;)
85 pushups and going strong. It seems like just yesterday we were in the single digits (sniff).
I felt like everyone needed to see this pic- it's Jim's pic from his blogger account.
Do you think that:
a) Jim is attempting to look suave/doing the lifting one eyebrow, "elementary my dear Watson" type thing
b) Jim was slipped a mickey, and awoke to find that half his beer had gone missing
c) there's nothing exceptional about this picture/this is just Jim's natural state
d) Jim is in the middle of doing Guinness Fran, and forgot what rep he was on
e) make up your own funny possibility (like in the back of the New Yorker)

Word to the wise (and the unwise-- why discriminate?)

Hey Crossfitters- by now you've probably heard of the dreaded rhabdomyolosis, a muscle injury that can (and has) occurred in weight lifters. I just got word that the drugs amiodarone, simvastatin, and lovastatin cause an increase in the risk of rhabdo, so if you are on any of those drugs, let's talk. The "statins" are drugs used for high cholesterol (hey Kirk, you don't need to worry about that anymore!) while amiodarone treats irregular heart beat. Seriously, see one of us if you are on these drugs.
If you clicked on the link, rhabdo sounds totally gnarly, right? But it looks pretty festive in this picture! This pic is a model of helical domains in myoglobin, the protein linked to kidney damage in rhabdomyolysis. But ah, much like In-n-Out... such pretty red and yellow colors and so delicious... but too much will kill you.

WOD November 7, 2008

Speed, speed is what we need.
For Time:
20-15-10-5
Double Unders
GHD or Abmat situps (preferably GHD)
Since we're limited on GHD's, it's cool with me if 2 people start with the GHD and then do the double unders. This is sure gonna seem like a light day if you aren't familiar with GHD. Expect to be sore in places you didn't know you had muscles.
Thanks so much for following the blog, minions!!!! Keep up the good work, and recruit others. Converting others is part of your holy duty.
Also, check out the myspace page and the youtube channel!
84 pushups, out!
What are they looking at?

WOD November 6, 2008

Whew. Let's give those legs a break today.
40-30-20-10
Ring Dips
Elevated Pushups
Still working on the ring dips? It's all good. The best alternative and *the one I'd like you to do* is pure negatives, in which you jump up to lockout (of your arms), then slowly (and with control) lower yourself down. The ratio for these is 2:1 (which means you'll do 80-60-40-20). Next best = dips on the tire or dip rack (ratio is 3:1).
Elevated pushups? Put your feet on the ring or the tire, baby.
Today's WOD will take care of your 83 pushups- isn't that nice?
Thanks guys for following the blog. We're at 9 and going strong- so keep it up and become a follower (remember when you were in high school?- that's the idea) if you haven't registered to follow the blog yet.
In other news, I started a myspace account for Crossfit360. If you've got a myspace, find it and be my friend. Right now I only have one friend, Tom, and I'm pretty sure he has to be your friend (you know, like how your friends HAVE to tell you your new haircut looks good).
When you're doing this tough WOD, don't forget- however hard a time you feel you are having, remember there are others who have it much, much worse, whether it's because they are doing pushups in Afghanistan, or because they can't do pushups at all.

WOD November 5, 2008

What? WOD? What WOD? We're bringing back the WOD 5 days/week; Saturdays will be make up/skills day, plus we will also have the lift seminar periodically, and, of course, our monthly shredder workouts!
5 Rounds
400 meter Run
15 Back Squats (Men 95lb,Ladies 65lb)
Hey- subscribe to our blog! Be a follower! Seriously- register (it's easy) and you'll be listed on our blog as a follower (you can follow anonymously too). If we get a bunch of followers, I'll move it up to a more visible spot on the blog page (but right now it's a little sad- only one follower- me!).
83 pushups! And a partridge in a pear tree!
Now THAT's locking out your arms! Nice job.