CrossFit Marina - Huntington Beach, CA

Monday

How 'bout those Saints?!  Hope you had a great Super Bowl.  Get back at it with a little volume work in the gym and some healthy unprocessed food sources for your recovery.

Front Squats
5-5-5-5-5-5-5

 
   

Oly lifting at 1830!

Sunday

Rest.

Super Bowl.  Who's going to take it?  Post your wishes to comments.

We know who the real champ is though:
Bryan L. for cryin' out loud, complete with newly minted Masters' 1st Place trophy from the OC Throwdown!

Congrats to the most patient "champeen" we know.  He had a good weekend of competition and graciously waited for the top honor. Outstanding work Bryan.

Saturday

If we told you to bring a paddle and a life vest would you think it was for a weird WOD or just to get to the gym?  You've gotta love this rain.

Just be glad the stuff falling from the sky doesn't look like this.  We're thinkin' Tiny Tom at terminal velocity might just go through your umbrella.

Skill Work:
Split Jerks

Then 15 Minutes of 45 seconds on, 15 seconds off; rotating each round:
 
Jumping Squats
Ball Slams
Push Ups

And this may be a little easier today than usual: hydrate when you're done!

    

Friday

  

Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

Crossroads of nutrition.  Where are you in relation to your nutritional goals now?  Are you getting enough protein and non-processed carbs?  The paleo or paleo-Zone methods have been providing the best results we've seen so far.

If you're stuck, or otherwise at a plateau right now, start writing down what you're taking in. Do it for seven days. Don't leave anything out. The picture that emerges will be as clear as a neon sign. It's simple, just hard! But it can be done, and a strict paleo, or paleo zone approach, is the most productive nutritional method that we know of.

And you know by now that beer, bread and mayonnaise are nowhere to be found on that paleo food chain... But grass fed beef is!  The order is in and we may get the meat as early as the middle of next week.   Stay with it!
 

And for the fun:

21-18-15-12-9-6-3 rep rounds of: 
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Have a great CrossFit Football NFL weekend!

Thursday

Slow and heavy, just four sets.

Deadlifts
3-3-3-3

Followed by some Tabata Rows for calories.  

Guaranteed fun.


   

As you go through the week, when you feel like toast remember, Sunday is not the only rest day out there!  Get a day off in there when you're feeling like you have no energy.

Wednesday

No iron today, at least until tonight's lifting.  You will need your lungs, shoulders and wheels though.

 
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball








Oly lifting at 1830.         

Tuesday

Rain, who said rain?  We don't need no stinkin' rain.

Enjoy the outdoors with this...

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
 

Work your warm up with a focus on your shoulders.

  

Some of you have already stated you're planning to compete in the CrossFit NLP Invitational on April 10th. Lamar and Z are going to put on a good event and there is a ton of information on this link. SIgn up and join the crew as we have a great time at the one day (two workouts!) event

Sign up at that link and you'll get a registration form.  Get that form and your money to Linda before Friday and she will take the bankroll down to Lamar on her rounds.  Thanks for offering to do that LL!