Crossfit 360 Long Beach and Tustin

Thursday, April 30, 2009

May 1, 2009

Since so many people expressed their love for her earlier this week:
"Helen"
For time:
3 rounds
400 m run
21 KB swings (1.5 pood)
12 pullups
Some incredible news on a few members... now, I'm probably going to get some of the terminology wrong on this one since I got this information second-hand, but be sure to congratulate Tom, who passed his Seal test with flying colors, apparently surpassing all of the "competitive" times for the workouts (according to my source, Mike V., there are "regular" and "competitive" times-- and Tom kicked the test's butt! Not to be outdone, when we did Blackjack last week, Deeanna knocked 6 minutes off her time!!!
Man you guys are in good shape!!!!!!!!
5050- 17-17-17

Wednesday, April 29, 2009

April 30, 2009

Alright, so we got Barbara down! Let's see who's got liftin' skills--
Deadlift
1-1-1-1-1
Remember- this is your ONE REP MAX! You should feel freakin light-headed after doing this lifts, that's how heavy they should be. You should NEED the rests inbetween. Bored? Do some skill work.
So: I hereby declare next week to be Affiliate Cup week. Meaning, we'll be evaluating your performances to see who to put on the Affiliate cup team- that goes for you too Tustin. For more info on what the heck that is, go to We're pretty squared away for girls, but we're looking for guys!! Team spots won't strictly be based on your times or your weights just this week, we've also got to consider form, experience, and overall awesomeness (but you're all over-qualified on that criterion!)
Don't forget the Matrix starts 5/6- for God's sake, get your asses signed up!!!!!!!!
5050- 16-16-16

Tuesday, April 28, 2009

April 29, 2009

Well, as those of you at Cherry can see, we're revamping the Wall of Fame- don't worry Tustin, your own W of F is in the works. We've got a lot of holes- lots of WODS to get through so we can get some names on the board. Quick guys, while Jason's shoulder is still recovering! ;)
"Barbara"
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
There's no rule about parsing these out- so it's your choice. Just remember to keep track of your rounds. I suggest that you grab a marker and keep track on one of the white boards...
5050: 15-15-15

Monday, April 27, 2009

April 28, 2009

Five rounds for time of:
95/65 # Sumo-deadlift high-pull, 21 reps
21 Ring dips
Scale as needed.
5050: 14-14-14
A friendly reminder-- please be on time for class. We're starting to do the Burgener warmup every day to get you guys in tip-top lifting form, so it's important to get in on time. Don't be shocked if you show up at half-past and get turned away-- we love you but we need to maintain good control of the class to be sure everyone stays safe and gets a great workout! :)

Sunday, April 26, 2009

April 27, 2009

"Fran"
For time:
21-15-9
Thrusters (95#M; 65#W)
Pullups
5050: Lucky 13s
Is this your favorite WOD? It's definitely in my top 5. The questions on Kim's athlete profile on the 2009 Games site- go to games.2009.crossfit.com- got me to thinking about what everyone's favorite WODs were. Thoughts?
Also- just want to let everyone know that the revamped Matrix will be starting on May 6-- it will be held at the same times as last time, Wednesday at 7 pm and Saturday at 11 am. There's a little twist though- it's been specifically designed to get you into killer shape as you prepare for summer; there will be a nutritional aspect, and its main goal is to improve your strength. I mean, really improve your strength. As in, you should be putting up PR's (Personal Records) on your lifts every week. Every class will have a weightlifting component, a cardiovascular component, and a gymnastic (body weight exercises) component. It will be a closed class that is going to require preregistration-- email me at jennifer@crossfit360.com if you are interested.

April 26, 2009

For those of you non-slackers, 12-12-12. For slackers: Go to In-n-Out. For die-hards: do In-n-Out Fran. And please film it for our enjoyment.

Saturday, April 25, 2009

April 25, 2009

Rest/Make-up/Skills Day. Check out this vid of the qualifier- prepare to be humbled!! Don't forget 5050: 11-11-11. In case you guys noticed, the blog was down for several hours yesterday afternoon and evening-- no, it's not that we didn't pay our bills, and no, I didn't go on strike-- the company that we own the domain name through was doing some regularly scheduled maintenance. That's no excuse not to post your tens... ;)

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.