Crossfit 360 Long Beach and Tustin

Thursday, July 31, 2008

WOD August 1, 2008

For time:

800 m run

50 walking lunges

800 m run

25 walking lunges

800 m run

Hey- be thankful it's not a 15K.

Wish Michael luck- he fights at the convention center this Sunday. He's going to tell me what time he goes after the weigh-ins tomorrow; I'll post it so everyone can go support him!

Wish Jason luck- he's going to the Crossfit Level 1 Cert this weekend!

And...big news for Tustin...Starting Thursday August 7 we will have daytime Crossfit!!! Monday, Tuesday, Thursday, and Friday at 11!

Check out Aaron- Crossfit is both addicting and exhausting, huh?

Wednesday, July 30, 2008

WOD July 31, 2008

"Helen"

3 rounds for time:

400 m run

21 1 1/2 pood kettlebell swing (55 lb dumbbell swing)

12 pullups

Wanna do jumpers? Fine. The ratio is 3:1, which means 36 jumpers for every one kipping pullup. Remember not to jump straight up and down, but instead swing inbetween to help you learn the kipping movement and timing. Don't worry, we'll show ya!
Welcome back "little" Steven, who wastes no time giving everyone a run for their money! Nice moves yesterday- looking forward to seeing you :)

Check out these ladies- exhausted but happy! More satisfied customers!

Tuesday, July 29, 2008

WOD July 30, 2008

Which of you little maniacs requested box jumps...

For time:

20 box jumps

2 Situps

18 box jumps

4 situps

16 box jumps

6 situps

14 box jumps

8 situps

12 box jumps

10 situps

10 box jumps

12 situps

8 box jumps

14 situps

6 box jumps

16 situps

4 box jumps

18 situps

2 box jumps

20 situps

Monday, July 28, 2008

WOD JULY 29, 2008

Deadlift

5-5-5-5-5

Go heavy or go home! Ideally, your heaviest set will be the 4th set. Rest inbetween each set to recover, maybe do some situps or some skill work, or if you're sharing a bar, cheer on your partner.

Morning classes have been added on Wednesdays at 9 and 11.

Hey, Lily, no snuggling the equipment!

Sunday, July 27, 2008

WOD July 28, 2008

"Cindy"

5 Pullups

10 Pushups

15 Squats

As many rounds as possible in 20 minutes.

DO THE PUSHUPS AS PRESCRIBED, unless you are completely unable to. And I do mean *completely.* Nobody cares if you can complete 93 rounds in 20 minutes as long as your pushups are on your knees. If you are unable to do pushups on your toes (and again, I mean unable, not unwilling) that is a different story. In either case, your chest should touch in order for the rep to count. Pullups, on the other hand, can be done as rx'd, as jumpers, or with the rubber band. If you are doing them as jumpers, the ratio is 3:1 (3 jumpers for every rx'd pullup).

Been over to Cherry for a workout yet? Come on by!

Friday, July 25, 2008

Lifting Seminar July 26!!

Alright Crossfitters- our first lifing seminar will be this Saturday at 10 am. You'll learn proper Crossfit form for Deadlifts, Sumo Deadlift High Pull, Shoulder Press, Overhead Squat...the list goes on. It should be about one hour in length. Even if you have been doing Crossfit on your own or have a background in weight lifting, attendance is still important; we can ALL improve our form- there is always something to learn. Make sure you have athletic shoes (flat-soled sneakers, like Chuck Taylors, are ideal for weight lifting) and water.

Been to see the Tustin school yet? Check it out. You've got competition...

Thursday, July 24, 2008

WOD July 25, 2008

"Luis"

21-15-9

Burpees

Thrusters (75#M; 55#W)

Yes, this workout is named after Luis, a student from Long Beach who always gives his 100%. Luis takes a class, runs uphill several blocks to get to the Crossfit facility, takes Crossfit, and has been known to go back and take another class. This workout is a tough one, yes, but it definitely reflects his all-out approach to training. He always keeps a positive attitude, no matter what! Way to go Luis!

Don't forget the Lifting Seminar tomorrow 10 am!!!

How do I get started? What's the schedule?

Curious?
Call us at 562.427.9597 or send an email to info@crossfit360.com to schedule a private introductory class, and we'll hook you up! Check out the testimonials video on our youtube channel to see what you're getting into!

Class times are as follows:

Long Beach:

Monday: 530 am, 11 am, 5 pm, 6 pm

Tuesday: 530 am, 9 am, 6 pm, 7 pm

Wednesday: 530 am, 11 am, 5 pm, 6 pm

Thursday: 530 am, 9 am, 6 pm, 7 pm

Friday: 9 am, 11 am

Saturday: 10 am

Tustin:

Monday: 12 pm, 6 pm, 7 pm

Tuesday: 7 pm

Wednesday: 12 pm, 6 pm, 7 pm

Thursday: 7 pm

Frequently Asked Questions

Ask Away! What's Crossfit? Can you do it? How do you get started? If a tree falls in the woods and no one hears it, does it make a sound? Are you doing what you were meant to do in life? The answers to all (well, most) of your questions!
1. These workouts sound gnarly and impossible. Do you have to be an Olympic athlete do to Crossfit?
a. No! All Crossfit workouts are scalable. Can’t do pullups? We have an alternative. Can’t deadlift 385#? Don’t worry- start with 10#, and if you stick with it, you’ll watch your strength grow exponentially. Coaches are more than willing to work with you to adapt the day’s WOD to challenge you at a level you can handle.
2. Speaking of WOD’s, what’s a WOD?
a. You’ll find Crossfit has its own lingo. The WOD is the Workout of the Day, which changes daily. Some days are single modality (one type of exercise, e.g. lifting or cardio), others are dual modality (e.g. cardio and body weight (“gymnastic”) exercises or lifting), while still others are triple modality (cardiovascular, gymnastic, and lifting). WODs are typically for time, for rounds, or for weight, meaning: for time- pretty self explanatory, the WOD will say something like “Five rounds for time of…”; for rounds- as many rounds as you can complete in a given time period; for weight- again, self explanatory- you’re going for the heaviest weight you can lift safely and successfully.
3. Does everybody do everything in unison, like step-aerobics?
a. Nope. You’re pushing yourself at your own pace- trying to be as fast as you can, or complete as many rounds as you can. You’ll still be working out with other people in class, but they may finish before or after you.
4. But what if I finish last?
a. So what? You did it right? DFL>DNF>DNS. Odds are that you are going to be last at some point, whether it’s because you are having a bad day or what we are doing that day isn’t your strong suit. But the point is, you came in, you tried, and you put yourself out there (rather than staying home and eating doughnuts). You’ll find that everyone who Crossfits has respect for anyone else who does- it doesn’t matter if it takes you 5 minutes or half an hour to do something- we’re all in this together.
5. What the heck does DFL>DNF>DNS mean?
a. Dead F*cking Last beats Did Not Finish beats Did Not Start. It’s the Crossfit360 motto.
6. Who does Crossfit? Am I going to fit in, or will I be the only (female, male, over 40, LE officer, firefighter, overweight, underweight, superfit, unfit, good-looking, bad-looking, insert adjective of your choice) person there?
a. Everybody can do Crossfit- we get people from all walks of life (seriously). Some of us are superfit, some of us have set a goal to become superfit, and some of us just want to not suck at life, as they say over at Crossfit One World in northern California. We have men, women, police officers, students, older adults, overweight people, underweight people, and people from all walks of life and backgrounds- some are former or current athletes, while some have never played sports. And hey- everyone at our gym is good-looking!
7. How does this fit with Krav Maga and Thai Boxing?
a. Crossfit is a great compliment to our other programs because it emphasizes explosive power, in addition to 10 other components of fitness. Chances are, if you either elect to put yourself in the ring or find yourself in a street fight, you’ll be doing something very intense for a relatively short duration. That is Crossfit! For example, a police officer frequently won’t chase a suspect for 10 miles. So why train to run 10 miles? Why not train to run 2 miles FAST? Real life doesn’t involve bicep curls (well, unless you live in a frat house), elliptical machines, and giving your leg muscles a day off every other day. So why would you exercise that way?
8. Why do you have rest days/skill days/make up day? What’s the reason for that?
a. One of the recommended Crossfit splits is 5 on, 2 off, which is the split we use at our gym. We realize that because of work, life, interpretive dance classes, etc. that you might miss a work out on a weekday, or that 5 on, 2 off might not work for you for other reasons. Since we predict you’ll turn into a workout junkie, you’ll be disappointed when you miss a WOD. So the Saturday class is the day we give you to make up a missed workout the previous week. Don’t feel like it, but still want to come in on a Saturday? That’s OK- make it a skill day, and use it to focus on a weak area, like running, pullups, muscle-ups, handstand pushups, you name it. Practice a few dozen of those, plus your warm up, and there’s your workout. We find that the exercises that are tougher for people to execute don’t come up often enough to allow people to focus on them, and when you’re doing the WOD for time, it’s often hard to also focus on learning.