CrossFit Marina - Huntington Beach, CA

Saturday

Honoring another fallen soldier today. Next week will conclude our month of heros. We will be remembering RJ Cottle by completing his workout and ending the morning with a barbecue at 10:30. Anyone and everyone is welcome, just join us in celebrating an honorable man!  

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
 

Friday

Let's send a HUGE congrats to Coach Chris as yesterday he graduated from Long Beach State University with a B.A in Communication Studies. Way to go young man! You're an exemplary leader and we are very proud of you for achieving such a big milestone.  

Just a reminder, if you're interested in supplemental strength or accessory work contact Coach Denise at denise@crossfitmarina.com. If nutrition is what you're struggling with, or have any questions regarding how to get on the right path contact Coach Justin at Justin@limitless365.com. 

"Kelly"
Five rounds for time of:
400 meter Run

30 Box jump 24/20

30 Wall balls 20/14
 

Thursday

Try your hand at a few of the Skill Transfer Exercises posted up on the whiteboard prior to implementing a barbell. Also, check with your coach to verify you have a solid starting position, as this is the base for the movement. 

Clean and Jerk
1-1-1-1-1-1-1 
 

Wednesday

If any of you are interested in getting advice or guidance in regards to nutrition, feel free to shoot an email to Coach Justin at justin@limitless365.com. He's offered to help anyone eager to get their nutrition moving in the right direction... 

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Tuesday

Many of you went to the SoCal Regionals this past weekend or some of you may have live streamed a few of the events. Regardless, we all were in awe of the level of athleticism thrown down. Our personal goals may not have us driven to be in that field of competitors, yet you all display a solid work effort here in our box. Here is a fine example of an athlete who strives to be healthier than the day before, meet Kim O'Reilly. 

"Michael"
Three rounds for time of:
800 meter Run
50 Back Extensions

50 Sit-ups
3 Rounds

Monday

In the spirit of the Games season, enjoy the story of 2008 Gold Medalist Anna Tunniclife in her goal to qualify for the CrossFit Games. 

21-15-9 
Handstand push-ups

Pull-ups

If any of you are interested in adding strength work to your sessions at the gym feel free to email Denise at denise@crossfitmarina.com. Let her know if you have any specific goals in mind and she will piece together some supplemental work, or strength lifts, you can follow.   

Sunday

Enjoy the weather today by doing something outside OR live stream the final day of the SoCal Regionals! 

Rest Day! 

Saturday

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

"Lumberjack 20"
For time
20 Deadlifts (275 lbs)            
Run 400m            
20 KB Swings (2 pood)            
Run 400m
20 Overhead Squats (115 lbs)
Run 400m            
20 Burpees            
Run 400m
20 Pullups (Chest to Bar)
Run 400m            
20 Box jumps 24/20           
Run 400m           
20 DB Squat Cleans (45 lbs each)
Run 400m

 

Friday

In preparation for the amount of Overhead Squats coming your way tomorrow, take a gander at the technique, or lack there of, in this competition. Both coach and student using the same weight. Keeping your shoulders ACTIVE throughtout
the movement is critical. Modifications will be given if you have an injury or flexibility issue.   

"Nancy"
5 Rounds for Time of:
400 Meter Run
15 Overhead Squats 95#/65# 

Thursday

Alright ladies a gentleman, lets focus on maintaining speed at whichever heavy loads we choose to lift. Immediately as you drive out of the bottom position be aggressively pushing those elbows to the ceiling, don't let them drop towards the ground. 

Front Squats
10-10-10-10-10