CrossFit Marina - Huntington Beach, CA

Friday

FreAKin' OLy dAY!!!

 

Do your big honkin' fast lift, with form to write home about. There will be progressions/options that you can work on for this movement. Take your time and don't rush your attempts. Most of us should start this today from the high hang and work up to the full lift.

Snatch 1-1-1-1-1-1-1 reps

 

Then go home and get knotted up about what our kids are eating...  In case you started to relax and think the USDA was getting it right, here's their latest, "For example, instead of cheese pizza, students will receive whole wheat cheese pizza." As always, our friends at Micky D's are shoring up their end of the bargain...

 

 

 

 

Thursday

What weight wall ball to use? Use the weight that lets you nail both that perfect squat depth and the target height. Not once, but at least 80 percent of the workout. Pick the right ball in your warm up and keep the standard. You can do it!

 

Five rounds for time of:
12 Wallball shots, ___ pound ball
12 Toes-to-bar

 

 

The food logs are looking great for some of you. It doesn't matter where you're keeping it, just do it (along with your workout log!). You need to get that assessment value that can result in great outcomes like the one documented here.  In his story, Doc Attia gives us a great perspective and real inspiration on acheivable body transformation. The full history is completed with links on the right side of his page under "My Personal Journey".

If you're frustrated or you want to find more local inspiration, look around. Suzie has some incredible numbers to share. Some of you have made great strides. Keep up the good work; you are motivating! 

 

Speaking of motivation, congrats to Will! He got word a couple days ago that he actually took third place at the OC Fairgrounds event a couple weeks back. Great work.

Wednesday

K Star gives some food for thought about observing and working on movement patterns. Which brings up... Raising your hands while in the squat has obvious benefits, depth and a more stable lumbar spine being two of them. It may take a while, but that increased range of motion will come.

 

Today's work:
Run or Row 5K

 

Then a slow lift or some light skill work, and roll and/or stretch it out when you're done!

From the "It Doesn't All Have to Be Wildly Intense" file: check out this WSJ article on stress. Long story short, it relates directly to your training too. Overtraining will set you back too far. Monitor your overall recovery and take that occasional day off when needed!

 

 

Tuesday

New rollers and new bands floating around. Remember, it's the Gumby routine before (shorter, dynamic stretches) and after (sloooow band and roller work).

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

 

We know you have access to all kinds of Zone or Paleo cooking tips on the web. Whether or not you're into curry, you want to have fun cooking like Nacho as he throws together a little chicken curry. Healthy and funny, great!

 

 

Monday

Slow lift day! Plus a little skill work; pick what you need to work on (there may be like, one small thing), then don't overdo it. Break the movement into workable pieces and watch the total reps.

 

Back Squat
3 - 3 - 3 - 3 - 3

 

Get in the habit, wherever you're keeping it, log that work, nutrition and sleep info.

Here's a vid from Dr. Michael Eades about use of all statins correlated to increased diabetes. He obviously is not a fan of Lipitor, Crestor, ("statins") etc., but in this vid he hammers on a finding by a Harvard Medical School study that clearly shows a problem with the pharmaceutical industry's biggest cash cow. If you have a family member or friend on this family of drugs they might want to watch the vid and/or read the following. 

 

 

Sunday

Rest.

Have a birthday! 

Watch one or two NFL Conference Championships and cheer John H. as he works that 49ers game:
12:00 on CBS - Ravens and the Patriots
3:30 on Fox - Giants and the 49ers

 

Watch this quick vid of a portion of an interview with Dr. Peter Attia. Sharp guy, a really sharp doc, speaking about insulin and nutrition. It's brief, don't worry. This physician is teaming up with Gary Taubes on a project over at the War on Insulin.com. You will be reading more on this, hopefully much more as these two hard working gents strive to improve the health of our nation.

 

 

Saturday

Rainy day fun! Come on in for some fantastic Filthy Fifty follies.

 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

We've got some smoked shoulders from this week. Take it easy (or off!) if you're among those. As always, there will be mods.