CrossFit Marina - Huntington Beach, CA

Wednesday

Hey, got a chance today to show how proud we are of a few friends on the HQ site!  They're leaving soon but they'll be back.  And they'd better be doing some damn WODs while they're gone or there'll be you-know-who to pay...

We'll be thinking of them and their bro's.

Here's the HQ fare for the day:
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Like yesterday, get a thorough CF warm up along with a Burgener warm up or some very light weight first efforts.  After you finish, get a good stretch of your hips and shoulders.  For those of you with extra energy... it is a third-of-three day, so go ahead and work on some body weight technique stuff.  Maybe some Handstands (ugh!) or L-Sits would be a nice way to earn that rest day.

The calm before the storm...! 

Tuesday

Nice, easy Max Effort (ME) Lift Day.

Deadlift 1-1-1-1-1-1-1 reps

Get a really thorough CFwu after maybe a one mile run.  Do a good number of the body weight reps for the pull ups, dips, sit ups, back extensions/good-mornings.  Then start light with either the Burgener warm up or some light weight reps.  Form, form, form on this one.  If you're using good form and the weight is too heavy, you won't be able to get it up; simple.

Stretch well when you finish!

Ryne doing DB swings with a nice straight back and arms.  Let the hips pop that weight up to lock out overhead.

Monday - Memorial Day

Let's always remember our fallen Marines, sailors, soldiers and airmen.  Our Memorial Day will be spent in gratitude to those servicemen and women who've given their lives in service to our country.

We'll have a couple WOD choices for you:

The HQ RX is:
Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Our boys from Pendleton will get the following modified offering (thanks to Eugene Allen!):
"Me Love You Long Time"
400m Run
50 One arm Snatch -25/25 each arm
50 Ball Slams
50 sit ups
400m Run
40 DB Swings
40 Jumping Pull Ups
40 Push Press
400M Run
30 Ring Push Ups
30 Power Cleans (65#)
30 Sumo Deadlift High Pull (#45)
400m Ruck Run/Walk
20 DB Thrusters
20 Clean and Jerk (25# plate)
20 Calorie Row

And Denise will have a good modified WOD that won't take so much time too.

Have a great day!

Sunday

Rest Day!  Or, Make Up Day!  I'll be running and squatting, you just go ahead and relax.  Really, I'll be fine.

Play and have fun, like these two.

Saturday

A fun Saturday of "Pick Your Own" in which the boys pick the order of the chipper.  With a mystery favorite; Knees to Elbows!
It looked like this:

800m Run
50 Deadlifts
50 Burpees
Forward Rolls for 60'
50 Back Extensions
50 Wall Ball
50 Jumping Pull Ups
50 Push Press
26 Knees to Elbows
50 Walking Lunges

This is a classic of a finish picture series:

And of course the other regulars had a taste of more normal fare.

Friday

Holy screamin' hamstrings Batman!  Here's our pennance for staying up late?!

Four rounds for time of:
Run 400 meters
50 Squats

You'll feel better when it's over; really...

Squat o' the Day!  Nice back arch, good depth, head up, toes pointed slightly outboard, knees not tracking inside of the toes, nor too far in front of the toes... Nice job there young lady; now do four sets of fifty!

Thursday

Nice!  An upside down day.  Handstand Push Ups that is.  If you can get 'em great; if not, try shoulder presses.  Pull Ups, well, they're the standard fare with about 50 adaptations; jumping, using the Gravitron, stretch bands, ring pulls, leaning ring pulls... you get it.

It's about keeping your shoulders active and getting your torso involved, either when kipping for the pull ups or tightening for the HSPU's.  Have fun!

WOD
Complete as many rounds as you can in twenty minutes of:
5 Hanstand push-ups
12 Pull-ups

You'll look like this champion in no time! 

Wednesday

You earned it.  Rest!  Or, go run two easy miles if you want.  Definitely try some 15 second sets of L-sits, or some hand stands; or both.  Just mess around and don't forget to stretch a bit.  Call us if you need instructions on how to take it easy...

Now that's a rest activity!

Tuesday

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Wow, a nice run, a few body weight exercises...  this one lasts.  Be sure and check out the Back Extension video at: http://media.crossfit.com/cf-video/bkext.wmv If you have no GHD machine, try the "hug a twinkie" and grab a bench hanging your hips off the end, then do your extensions off of that.

Monday

Good new week to you!   Here's an awesome WOD for your day.  Make sure and take the two minute breaks in between the rounds.  Either way, you'll know you worked hard when you're done...

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Tear it up!  And get a good stretch when finished. 

Sunday

Back at it.  Here's the HQ fare for the day:

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

On a Max Effort day like this make sure and get a solid warm up; and stretch well when you're done.

Saturday

Ah the sufferring on Saturday; with an outstanding performance by the Navy and Marine Corps team.  Today we called it the Seven Deadly Sins and it went something like this:

800m run
CFwu then-
3 rounds of:
400m run
21 Thrusters - 25#
Rope/Ladder Climb (up the rope, down the ladder; up the ladder, down the rope)
21 DB Swings
10 Slam Ball - 10#
30 Seconds of 4 Punch Blast followed by 1 Burpee
Tire Flip up driveway (4 or 5 flips with a jump through each time).

Results:

James 20:54

Ryan 21:27

Paresh 22:01

Several of the regulars showed up for their more normal WODs as well.  Thanks for coming evryone!

Friday

Here it is, Friday, and you're wondering "what WOD can I do today?"  Weeeeell, ask no more my little friend.  Here's some technique work for you:

Overhead squat 5-5-5-5-5 reps.

Make sure and get a thorough warm up before this.  Start with a light weight and work on your form.  Go slow and deep.  After your WOD maybe try some L-sits and/or Handstands.

Thursday

A nice easy WOD for you today, or not.  Make sure and get a thorough warm up then, Go Hard!

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Remember, the sub for the ring dips is 3:1 with bar dips!

Two of Orange Co. Fire's best, hammering through a WOD at a CF HQ certification seminar.

Wednesday

Fran!  Ok, get ready to cough up a chunk of lung.  She's quick, but she's not easy... she's a benchmark! Don't forget to record your time.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Get some! 

Tuesday

REST DAY?!  Ok, it's the official rest day for HQ.  Our folks did:

800m run
15-12-9 rep rounds of:
Uneven (weights) DB Clean and Jerk (i.e. 20#-25#)
Overhead Walking Lunge - 50'
Waiter's Walk - 50'
Thrusters

Here's the crew at our latest certification seminar.  What a family.

Monday

Rest that body; just rest...  It's been a long weekend.

We can't thank the CrossFit Headquarters staff enough for the kindness and technical instruction they provided at the certification seminar this weekend.  Coach, Lauren, Tony, Nicole, Eva, all the regulars.  Thank you again for what you do.

The video link below is more a sound clip than a video memory.  Some of the outstanding Olympic weightlifting instruction provided by Coach Mike Burgener (this was one of the warm and fuzzy parts).  I would have rotated the picture upright if I had been able to move my arms more.  They're on strike right now, sorry.

Download MOV02966.MPG          

What a great weekend! 

Sunday

Have you felt like running a bit lately?  Try a little of this for relief:
4x the following:
400m run
15 Hand Stands (that's right, just get up into the position)
15 Pull Ups
15 Box Jumps - 20" box

Rip through that for time.

Saturday

Here's a creation of Eugene Allen, a fantastic trainer of CrossFit:
"Olivia"
DB Thruster with 35 lbs
Pullups - jumpers or modified as needed.
Ring Dips - bar dips if you'd like (try a 2 to 1 ratio to make up for difficulty)
KB Swing
Reps of 15-12-9 for time.               

Explode upward!

Friday

From our friends at CrossFit Pierce County, a little something to tide you over:

"Jacob's Ladder"
20 OHS
15 DB Swings
10 Pull ups
5 Ring pushups

20 DB Swings
15 Pull ups
10 Ring pushups
5 OHS

20 Pull ups
15 Ring pushups
10 OHS
5 DB Swings

20 Ring pushups
15 OHS
10 DB Swings
5 Pull ups     Make it fun! Watch your form and don't overload your weight.

Thursday

We're off for a few days!  Going to CF HQ for another seminar.  We'll leave you with some workouts while we're on the road and here's today's Oly lifting WOD:
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Go light to start, you'll know why we say that soon enough...

Bottom of the Snatch, prior to standing the weight up.

Wednesday

Ah Back Squats...  Can't recommend 'em enough for power and speed.  BUT, you'd better get your form wired before you go maxing out your load.  Here's an outstanding instructional reference for the lift: http://www.aceathlete.com/hatch/video.htm  Gayle Hatch is a friend of CrossFit and his Back Squat video is right under the "Olympic Lifting" header.

Here's the WOD:
Back Squat 5-3-3-3-1-1-1-1-1 reps

Get a real thorough warm up and have a great time.

Tuesday

A nice little dish for you today:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Score your rounds completed.

Monday

Rest Day!  We Don' Need No Steekin' Rest Day...!   Actually, we who are on the 3:1 WODs are resting our bones.  For those of you who are doing the 5:2 schedule, we'll have varied WODs awaiting; such as...

After a nice CFwu -
15-9-5 of:
400m Run
Burpees - Yeah Burpees!
Sit ups
Dips                        Have a great day!

Sunday

A busy weekend!  You people were all great.  We had some new faces in the House of Pain this weekend.  It was good to see the regulars as well.  James and Paresh tore up Murph with only a slight mod on some of the pull up sets.  Their first mile was right at 7:30 in body armor!  

As usual they don't look like they're gassed during the festivities.  Both ended up horizontal after this one though, if briefly.  Lt. Murphy got his due respect on that WOD.

Here's an HQ WOD for today:
Deadlift 3-2-2-2-1-1-1-1-1 reps

Remember, go light and nail your form before throwing more weight on!

Saturday

Pick your poison!  What a fun day to get hammered by a WOD.

The HQ prescription is:
Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Sub in what you need to keep your form as consistent and solid as possible.  For those so inclined, we'll have caving-ladder climbs.  You'll miss the rope...

Friday

Cinco de Mayo!  Happy 1st of three days folks.  Here's the HQ offering:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as nessesary between rounds.

The regulars had an awesome day while this guy slept through it all like a baby...  0430 end of shift - I had to crash.

Happy birthday Natalie!!!  We love you!

Thursday

Yes, that's a rest day for you.  Take it easy, take some Motrin, use some ice packs, whatever makes your arms wake up from yesterday's WOD.

Hang out and relax, after work of course...!

Wednesday

Nice easy one?  No way.  This thing is good for what ails ya.  From CF with love:

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

  We'll provide the substitutions if needed; you provide the power!

Tuesday

Watch the video on the HQ site if you have questions about this one.  It's a very good WOD for focusing on form.  Scale the weight if you need to so that you can get a decent form in the Clean.  And please, try not to scream out in agony in the last round of those Walking Lunges!

Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Monday!

Helen!  Good job Denise, you predicted this one.  Have at it folks!

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Modify as needed, Jumping Pull Ups, lighter weight on the KB swings (form, form, form!).  Tear it up!