June 9, 2009

Push Press
3-3-3-3-3
(Tustin- I think you should be OK-- but you may have to do Shoulder Press. See how it goes).
5050- 55-55-55
So...will we be seeing everybody on Saturday? I hope so!
Check out Deeanna, Superstar and member of the Affiliate Team!
1. Why did you start Crossfitting? Because you did away with two of my favorite things; Body Pump and Boot Camp. Luckily Crossfit combines the best of both, without the super lame ass music.
2. Favorite WOD/movement? WOD's like Medball Madness, Black Jack, Gamblers Choice and Annie.
3. Least favorite WOD/movement? Anything with running in it of course. My new least favorite is Farmer Walks.
4. Favorite movie line? "I immediately regret this decision." Ron Burgandy in Anchorman
5. Last book that you read? "Something Blue" by Emily Giffin
6. Bad manners or hooligan behaviors that bug you? Douchebags who talk as loudly as they possibly can on their bluetooth, while sitting in a restaurant. Is this really necessary? Didn't their mothers ever teach them it's not polite to speak with their mouths full?

June 8, 2009

Ah, it's good to be home. Bet that most of you didn't realize I was in Florida since Wednesday-- good times visiting the grandparents, fishing, and being in a thunderstorm approximately every hour on the hour. :)
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Never done a power clean before or not quite up to par?- today's the day to work on that form. We'll be drilling the progression in this video instead of the Burgener today. Don't be surprised if you are doing relatively light weight on your power cleans or maybe even the PVC- we want your form to be top dog before we get you going with serious weight. Remember, mechanics, then consistency, THEN intensity! I promise, it will suck just as much :) Hey- this is Superstar Kim Ball's favorite wod-- so do her proud!
5050- 54-54-54
This Saturday at 10 am the Socal 7 (top 7 girls who competed at the Socal Qualifier for the Crossfit Games) will be doing a sick wod! Come and support them. Regular class is moved to 11 am, and the Matrix will continue as scheduled. It'll be kinda crazy, but we'll all be buds and share the equipment together!!!!!!
Be sure to come at 10 though- seriously, it's gonna be crazy!- you've GOT to see these athletes in action.
Do you do Krav too?- stick around on Saturday. Alan will be doing a Krav seminar for them around noon!

June 6, 2009

RMS!
Monday's wod is a good one to make up if you missed it...
Oh and Jim?- This one's for you... ;)

June 5, 2009

5 rounds for time:
Sprint 200 m
20 dumbbell thrusters
20 abmat situps
5050- 52-52-52
And no puking! :)
You'll be amazed at how you need to do less weight with dumbbell thrusters because of the multitude of stabilizing muscles involved. Remember, palms face in toward your ears, not out- so you'll be holding the dumbbells parallel to each other.
Everybody should read Jay's and Mustafa's posts in the comments section from 2 days ago. Very inspiring.

June 4, 2009

This is one of the last chance qualifier wods:
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
Don't even THINK of doing rx'd unless your form is TIP TOP SHAPE. You *will* defer to your instructors on this.
5050- 51-51-51
Remember- tonight the 7 pm class is for advanced students only. You must receive the approval of the instructor in order to participate. DO NOT just show up. If you are coming to the advanced class tonight, bring your running shoes... muahahaha!
And um, btw... this girl is 15 years old!

June 3, 2009

Complete as many rounds as possible in 20 minutes of:
7 L pull-ups
7 box jumps
7 wall balls (M:20#/W:14#)
Can't do an L pull-up? Don't sweat it! Do whatever kind of pullup you can. Kipping or band pullups- 2:1 ratio, jumping pullups-3:1 ratio.
5050: 50-50-50 Halfway there! (Sort of...)
A friend of mine is writing a book about body image. I was telling her that at our place, we focus on performance versus appearance (we emphasize times and weights, and describe the weight loss as a nice side effect). I think that by focusing on performance rather than appearance, I know that I personally have seen an increase in my confidence. Think of how many ways a poor body image holds us back; some people take it to extremes and actually miss out on doing things that they want to do because they feel too insecure. Our conversation then turned to acceptance, and that got me thinking-- how much acceptance is too much? Meaning, I agree that it's horrible that so many people feel terrible about themselves. I've even heard it in our gym-- "Oh, I'm always last," "I'll never lift as much as this person," and things like that. And that is truly ridiculous- if you compare any one of our members, even the very slowest, to the average person walking around- you guys are in super-shape. On the other hand, acceptance of where we are- can it make us too comfortable? Is it good to decide "this is as good as it gets?" I don't know... I know that it's definitely against the Crossfit mentality, which is all about pushing our limits, pushing beyond them, actually. Any thoughts?

June 2, 2009

Now you guys get to walk around the building :)... (people who were in yesterday understand).
Walk 100 m with a weighted barbell overhead four times for time. Rest as long as you need to between efforts. You must make it all 100 m in order for the attempt to count- you drop the bar, you start over. 100 m at Cherry is around the building once; 100 m at Tustin is TBD, but Steve will know once it's time for class.
This...is a lot harder than it sounds. Be careful when you turn around especially- don't turn around too fast or you may fall over (seriously).
5050: 49-49-49
In the news:
Ken got a muscle-up!!!
And, Harry improved by 26 pushups on his PT Test!!!
Bow down to their awesomeness :)
What motivates you? What movie or song or book gets you fired up? Come on- be honest... we ALL have them. For me, it's Rocky IV. Seriously. Admittedly it falls apart somewhat at the end with the "if I's can change, and you's can change..." speech, but I love the utter cheesiness of the music, the scene at the top of the mountain when Rocky yells out Drago's name, and of course, the crumbling of Drago's picture...