CrossFit Marina - Huntington Beach, CA

Friday

The return of a classic... coming to a CF near you!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Do not mess with this person.  She's in the zone...

Thursday

Rest Day!   Or...

Three rounds of the following reps-
21-18-12
Deadlift 135# Bar
Knees to Elbows
Clean and Jerk 95#
Slam Balls
Finish with a 400m run

  These Knees to Elbows things are easy...  um, never mind.

Wednesday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Ouch!  But fun eh?   Good times were had by all.  Maggie, great job (a day late, like this post, but great effort)!!

Tuesday

Back Squat Day!

This is a "Five Sets of Five Reps" WOD.
REALLY concentrate on form today.  This is no timed event.  You want to go as deep, as safely, as you can.  Watch that you don't lose that back arch at the very bottom of your quat.  Keep your neck in a neutral position and the bar racked on your Traps.

Make sure and stretch your whole body thoroughly when you're done.  Have a great day!

Monday

Here's something new from HQ to try:

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

We consider you guys pretty experienced on the jumping Pull Ups and the Thrusters!  So have at it and have fun.

   Get the hips way low... 

And get that chin way up high!

Sunday

OK, if that's the way you want to roll...  REST then!  But make sure and stretch.

Read something about the Zone diet or the Paleo diet maybe.

Relax and get a full night's sleep.

Saturday

OK, it's Grace:
For time: 135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Or:

The Fabulous 40:
400m Run
40 KB Swings - 52#
40 Sit Ups
40 Box Jumps - 24"
400m Run
40 Pull Ups
Overhead Plate Carry - 45# plate, 80 foot walk
40 Back Extensions
800m Ruck Run
40 Double Unders
40 Wall Balls - 20#
40 Push Ups

James took the day with a 26:20
Ryne had a 27:06 with the Iron Mike award for sucking it up after leaving some flesh and hair on the 24 inch box.
Paresh did the "as Rx'd" version with 27:07

The civilians came on strong as well.  Kari had a 35:23.
Val had a 25:20 and Mark did a 33:46.

Great job all!

Ryne, a second before his shin met the box.  Ouch.  Great job mister.

Friday

Nice lift effort here folks.  Remember, Dip - Drive - Dip.
You'll see it here or here.

Run 800
Then get a very thorough warm up.  Followed by:

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Thursday

Helen!  This could be fun folks.  No, this will definitely be fun:

Bring your lungs and your legs to this.  Remember, pop those hips.  The last 6 inches or the full extension of the hips is what you're shooting to develop with those KB swings.

And the Pull Ups...  You know who we're talking about!  Do 'em, or double 'em (jumpers)!!! 

Pace yourself, or sell out (go hard from the start), will you end up like this?!  Don't overdo it...

Wednesday

Rest.  The end.

Rest Jo, rest!  Get a massage for cryin' out loud!  You know where the best are.  And stretch, all of youse smart alecs.

And if you want to make up a missed WOD, or you're on a 5 day cycle, come on by!

Tuesday

Tabata What? - As always we try to keep you as close to the HQ prescribed progressions as we can.  Why?  Because they vary the exercises in a way that keeps us honest; that means they make us do things we don't get comfortable with.  They keep us "challenged" (sore...).  And if you don't feel "challenged" after this two day series of bodyweight stuff...

Here's today's gig:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your score is the total of all reps from all 32 intervals.

Monday

Barbara, Lady Barbara, Barbara the Great, "Bahbwa", Babs, whatever you call her, she can still kick your @$$.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

Little hint... rest in the horizontal plane.

Anchor your feet on those sit ups if you want.  Keep the hands low if you can and try not to roll the shoulders or jerk your head forward.  Work hard!

Sunday

Happy Fathers' Day to you dads out there.  I got a tie...!

Here's a Dads' Day gift from HQ:
Front Squat 3-3-3-3-3-3-3 reps

Get a nice thorough warm up in.  Try to work on your rack grip.  Maybe you can experiment with a cross arm grip out in front if the regular grip is giving you problems.  Definitely keep the bar as close to your chest as possible.  You don't want that bar way out in front of your body, pulling you off balance.

Saturday

Sun filled Saturday, are we in Georgia or something?!  Where did this heat and humidity come from?

What a crew!  Thanks everyone for your patience.  We did it without anyone falling in the pool!

Mom and son working hard...

The Dirty Thirties

Friday

Yeah, Friday!

The fun here will be a Deadlift Conga Line:

Run 800m

Start with the light weight (we'll stack 'em from light to heavy, starting with KB's and going to loaded Oly bars), then do five rounds of three reps at each weight, going up in weight until you cannot do the lift with perfect form.  After going around five times, finish with,

Run 800m

Part of yesterday's pull-fest in "Daniel".

Complete with Thrusters, nice straight back!

Thursday

We're doing the following WOD today to honor the passing of a friend of CrossFit.  If you need to sub jumping pull ups and/or go lighter on the weight, be sure and try to increase your reps.  For jumping pull-ups it's a 2:1 ratio.  For your Thrusters take the total weight - divide 1995 pounds (the total Rx'd lift of 21 reps) by the weight you can handle (i.e. 35# DB's).

That gives you the number of repetitions you need to do.  It works for most any other substitution of the lifts as well.

Yeah, it's a lot of reps; but we're alive.  God bless you and your family Dan Crabtree.

"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Wednesday

Now you know we're here to accomodate!  I'm sure a few sore folks will be happy to see that they have a couple of options tomorrow:

Runs of 400/800/400 with rounds of 21-15-9 of:
Shoulder Press (45# Bar)
Back Extensions
Walking Lunges

Or the daily fare from HQ!
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Have fun!

Tuesday

Rest Day, already?

Or...  A pull up fest for those who missed the opportunity on Sunday!  Otherwise known as the WOD with the disappearing recovery time.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Dave can you feel your arms yet?  Dave...? 

Monday

In memory of a fine young member of the Naval Special Warfare community:
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Get a stretch when you're done!

Some of the girls did a fun:  2x
- 800run
- 20 Push Presses (65#)
-20 Ball Slams, 20 DB Cleans.

Sunday

And on the seventh day, there were Pull Ups:

I like to think of this one as the freight train that just keeps coming.  You'll see what I mean.  Have fun!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
-Use as many sets each minute as needed.
-Your score is the number of minutes completed.

Set a record! 

Saturday

Okay cut to the chase here!  It's a hit and run WOD at HQ:

Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

Get a thorough CF warm up and really go hard.  Remember the sets of the WOD are designed to get you as close to your Max Effort as possible.  Don't compromise on your form!

Friday

What rest?!  OK, if you've been at it so your body's talking to you, take a break.  The rest of us, we know who we are, back to work!

Try this on for size:
3 minutes of work then 3 minutes of rest, of the following exercises.
Wall Ball (20# or 6#)
Burpees
Overhead Squats (45# bar or Rebar/PVC)
Dips
Box Jumps
Sit Ups
Deadlift (135#)

Your score is the total of your reps.

OK Mark, I know I gave up the surprise for tomorrow but you'll tear it up anyway so get psyched!

Thursday

Go a bit lighter on the Warm Up, then finish getting warm with this...

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Wednesday

Oh noooooooo!  The Three Bars of Death:   Pace Yourself, that's all we have to say.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Tuesday

Yeah, yeah, you're feeling like a bad dude or dudette.  You're sayin' "Bring it, I can take it!"  Well heeeeeeere's a little something for your lungs, legs, shoulders and abs:

Courtesy of HQ-
Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Ryne has a cup o' Joe while doing Knees to Elbows...

We'll have a few variations/modifications for your sweating pleasure!

Monday

We survived the weekend!  Time to get back to the factory.  Start your day out with a sturdy little WOD like the "Jacket of Pain", courtesy of Mike Latch.  We'll have modified versions of this and more.  See you there!

Push Press x100 (75# Bar)
500m Row 
Push Press x75
500m Row
Push Press x50
500m row
Push Press x25
500m row

Get some, go again! 

Sunday

Here's the daily dose from HQ:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Looks like a prescription for pain! We're going to try it with a weighted vest.  More to follow...

Nice extension there young lady.

Saturday

OK we know the waves are big today, but if you don't find yourself in the lineup at eight, why not get in a WOD?  We'll be here with something for everyone.  Here's the HQ fare:
CFwu
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.

We may try something more like this for our new folks:
CF Warm Up
Then 3x
400m Run
40 Slam Ball
30 second bar hang / or / 10 pull ups
20 Back Squats (115#) or 40 BW Squats

Have fun! 

Friday!

Filthy Friday that is...  Here's why:
The Filthy Fifty (aka Tears of Chuck Norris)
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

You'll feel great after this; really!  Like getting a massage, only different.  Seriously, concentrate on form, specifically toward the end.  Get a good cool down (the pool!).

Thursday

Yes, Rest.  Stretch; we all need it.  Make sure and stretch your muscles, don't overload your joints.  Plenty of time for that later...!

Full extension at the top of the Thruster.