CrossFit Marina - Huntington Beach, CA

Monday

A righteous REST day.  Who doesn't like a rest every now and then?

You need it, you deserve it, just take it.

Sunday

HQ calls for "Elizabeth":
21-15-9 reps of:
Clean 135 pounds
Ring dips

Bunch of speed demons here.  The boyos!

Saturday

Here's the HQ prescription:

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

Form, form, form!  Get that thorough warm up and have your spotter watch your form.

We'll have a chipper arranged for the locals.  Stand by for fun! Bring a towel and some water too!  It may be a bit, um, warm...

"Stop the madness!"

Run 400 then:
8 rounds of:

8 KB Swings
8 Pull Ups
8 Box jumps
8 Thrusters
8 Knees to Elbows
8 Deadlifts
8 Push Ups
8 Push Press

Finish with a 400 Run.  You'd better hydrate after this one.

Everyone did an outstanding job this morning!  I lost four pounds during the WOD...

Friday

TGIF!!

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Get it in before it gets too hot!

Thursday

REST - You got it coming.

Or if you're one of those dedicated 5-in-a-row folks, keep it going!  Today we'll try an "old favorite" or a make-up WOD from the last few days.

Don't mess with Ben...

Wednesday

Today, we run...

Ten kilometers; 10K; 6.2 miles; far...

This is no regular athlete...

Have fun and get a good warm up.  Stretch well when you're done!  And hydrate today...

Tuesday

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.

Keep a tight grip on the bar...!

Kipping without a good tight grip can be painful.

Monday

Wow, another incredible weekend at a CrossFit certification seminar.  This one was in San Diego at the huge CF San Diego affiliate run by Eddie and Lisa Lugo.  All the regulars from the San Diego area were there too and it was great to see them.

The group of trainers was fun to work with and as usual they were very helpful.  We really look forward to taking the knowledge from this weekend and supporting your athletic development as best we can.  Again, we want you to challenge us with questions or concerns about movements that you'd like help with.

Here's the WOD for today:
Thruster 3-2-2-2-1-1-1-1-1 reps

Really work on getting deep in your squat and using your hip extension to open all the way up quickly.  Create that elevation and momentum on the bar with your hip drive.  Lock those elbows out at the top!

This is what effort looks like at 113 degrees...

Great job Denise!!

Sunday

You all deserve it, a day of REST.

Take it easy and get hydrated.  We'll see you tomorrow!

Saturday

Try this on for size but do it early before it gets nice and hot.

As many rounds can you complete in 20 minutes:
21 Dumbbell Swings (20# or 35# women/men)
400M Run

Go Alex!!!

Friday

Another deceptively simple looking WOD...  Pace yourself, or go all out?  Either way:

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Another outstanding effort.  Good numbers and everyone really putting out.  Make sure and rehydrate through the day.

Thursday

Is it me or is it getting warm around here?  It was flippin' hot this morning.

Here's the daily fix:
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Modify with lighter weights, one arm DB snatches, PVC Overhead Squats, as needed.  And don't forget the rowing option...  Great job on the med-ball ab work you guys.

Wednesday

Rest?!  Already?  We were having so much fun getting hammered...  Rest and get some nice light stretching when your muscles are warmed up, which should be easy on these hot days.

As for the rest of us, there'll be some nice make up WODs and some rowing for Jean.  Yes you Jean!

Some good motivation, a WOD with a friend.

Tuesday

Run 5 K... Simple, minimalist almost?  And the good news is, we can do this in a day or so if we're still catching up on some missed WODs!  Some of us need the running work too so it's about time this popped up (speaking for self...).

Go for an easy warm up but make sure to get your shoulders nice and loosened up.  Tear it up!

Some CF women giving the rope a try at CFSD.

Monday

Ok, here's the daily dose:

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips
Score your rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.  Get deeeeeep!

Coach Rippetoe giving training in the slow lifts at the CrossFit Training Seminar at CFSD.  We want you to get the latest in what CrossFit has to offer and we'll continue upgrading our knowledge base of the CrossFit whenever we can.

Sunday

Argh!  Fran!  She's a beaut; but watch her closely.  She'll leave a mark.

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

Remember to sub jumping pull ups at 2:1 for the regular pull ups.  For the Thrusters you can either do more reps with a lighter weight to equal the total wight lifted for a set, or modify it to just go lighter and work on form.  Shoot for the best form and don't over do it!

Have fun!

Saturday

Man-o-man!  Rest Day Saturday.  This'll be a nice one.  Poolside with a beverage vs. poolside doing a WOD...  Have a great day all!

If you want to have a make up day there'll be plenty to pay penance with here.  Stop by at 0800!

Friday

It's a third of three kind of day!
AKA finally a Friday!
Thanks to HQ for a nice finisher:
800m Run
100 Sit Ups
100 Back Extensions
800m Run

One fast young physician! You go Ahmik.

Thursday

HQ's prescription for the day is "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.  This takes more benches and bars than we have for the masses so...

We'll have something else for your pleasure:
400 Run
50 One Arm Snatch (25 each arm; 25#DB's - from the ground)
400 Run
                          50 Push Press (45# Bar or DB's)
                          400 Run
                          25 Knees to Elbows (or thighs parallel to the ground)

Have fun!
                           

Wednesday

Cindy, already?! 

What, I'm whining?  Whoa there boy.  Ok, sounds like Denise may have an option for some of you;  especially the newbies.  As for the early birds, it's into the starting blocks before 0600.  Here goes:

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

Have fun!

Tuesday

It was a sad but proud day around here yesterday.  Several of our athletes in the military are leaving us for a bit.  They'll be back soon and wile they're gone they'll be in our thoughts and prayers.  Today we'll do the WOD they did yesterday:

400m Run
25 Thrusters
30 Pull Ups (or 60 Jumping)
800m Run
30 Burpees
25 Weighted Walking Lunges use the weight you did in Thrusters
400m Run

James and Paresh   

Paresh, Denise and Nikki hanging out.

Be safe boys.

Monday

Front Squat 3-3-3-3-3-3-3 reps.

Get a good warm up with emphasis on some full, slow, bodyweight overhead squats.  Find the depth of how deep you can comfortably go before loading the bar.  Keep your focus on form!

Have fun!

Sunday

Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

Looks deceptively harder than usual... ok, we're goin' in!

Ouch.

   

Saturday

We just called it "Fedex"...   

400 Run
50 KB Swings
40 Push Press
30 Sit Ups
20 Pull Ups
15 Burpees
400 Run

Looks like a decent work output there!

We also had the fine daily fare from HQ:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Count total reps for both exercises in all rounds.

Friday

By any other name, r-e-s-t

Ruhe – German

Reste – French

Resto – Italian

残り – Japanese

استرح. – Arabic

Остаток. – Russian
Dinlen. - Turkish

Yep, the well deserved Day of Rest!  Unless... you owe.  You know who you are.  Get out there and have a couple cups of sweat.  You know it's good for you.  Make sure and stretch.  Have a great day!

Thursday

It's Deadlift Day!  You thought the Fourth was fun...

OK, OK, so it's not as fun as hot dogs and potato salad.  You know you'll still have fun!  Get a real complete warm up and stretch well when you finish the WOD.

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

The Sky King used great form today.  Great job mister!

Wednesday

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

Run 400 meters each round for rowing substitution.

Independence Day

Happy Fourth all!  Please take a minute and think of those who've made our freedom today.

Thanks everyone for putting out on the "surprise" WOD's today.  You all did great, used great form, and we hope you had fun with the WOD selection method...  You won't see that for another year, we promise!

Motivate!

 

Holiday Routine...

Only one workout on Independence Day; 0800!  Join us and celebrate the nation's birth with a good sweat.

Monday

REST.  Psych up for a good WOD on Independence Day.  Hooya USA!

Here's a small tribute enjoy.

Relax and have a great day.  Hydrate and stay cool!

Sunday

A nice little Sunday Chipper for us.  Don't these people at HQ know we did FGB yesterday?!

Enough whining.  Here we go:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Step up or jump up; make sure you get that full extension at the top.

Syncronized Warm Ups!