CrossFit Marina - Huntington Beach, CA

Thursday

This should keep you warm!

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Man's best friend; and workout partner.

Wednesday

Front Squat 3-3-3-3-3-3-3 reps  or

Back Squat 3-3-3-3-3-3-3 reps

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.

Monday

Rain or Shine!!!!

200 meter run

20 Sit ups

20 Push ups

20 Box Jumps

As many rounds in 20 minutes:

Saturday

You've all been working hard this week, and eating hard too! So we're going to have us a little ol' metabolic burner for the last WOD before the Sunday Rest Day (you know we'll be right there with you!):

The Little Chipper That Could...
10 Ring Dips (or 10 bench dips, or 20 Jumping R/D's)
20 Knees to Elbows (or knee to elbow sit ups on the mat)
30 Burpees (or no-Push-Up Burpees)
40 Push-Ups (or Knees Down P/U's)
50 Squats to a med-ball (50 Squats to a med-ball...!)
400 meter Run (or 500m Row)
10 Handstand Push-Ups (or Shoulder Press)
20 Pull-Ups (or 40 Jumping Pull-Ups)
30 Kettlebell Swings (52# or 36# or 24#)
40 Walking Lunge Steps (Ouch already!)
50 Sit-Ups
400 meter Run

Friday

Steve's Group:

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

Denise's Group:

400 Meter run

50 Jump taps

50 Squats

3 Rounds for time:

The choice is yours!!!!

Thursday - Thanksgiving

Happy Thanksgiving all! We're blessed to know each of you and are honored that you visit us.

Join us if you will for a holiday extravaganza at Marina High School's track.

At 0800 on Thanksgiving (after the bird's in the oven?) we did a "Med-Ball-Mile".  When you have the ball you can't run, you throw it to your partner who has run past you.  He/she catches it and you run past them for the next toss.  When it is dropped, you each do ten burpees.

It was only four laps, and (Brent you'll be surprised), I lost count...!

         Drop the ball, owe ten Burpees; Get 'em!

No, we're not both running at the same time; really.

Here's a quick vid of the terrible trio in action:  Download MOV00698.AVI

Wednesday

Remember, the modification capabilities of the WODs are huge.  If you have an injury or are working on re-conditioning yourself, try lifting half the weight prescribed in the WOD.

In the case of pull ups or dips, try straight up and down jumping pull ups, or ring rows, or the (kip like) swinging jumping pull up.  The jumping dip has been also proven to be a potent challenge when done (as with all of these movements) with the best form possible.

If we can stress anything here, it's that we must all concentrate on form.  It is the essence of the CrossFit functional movements.  When you use good form you cannot injure yourself by "overlifting".  Weights you shouldn't be lifting won't budge if you're locked into good form.  We all should be using only the weight (in whatever lift we try) that allows us to maintain proper form and technique. 

If you're rehabing an injury as I was when starting CrossFit, use this as a guide: When you can go for about two months without re-injuring, tweaking or otherwise exacerbating an injury, you've reached that combination of good form and appropriate weight.

So for today:

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups (or 10 jumping straight up and down pulls)
10 Ring dips (or 30 bench dips)

Have fun and get a good warm up!   Remember, tomorrow we'll be at Marina High School track at 0800 for a nice calorie-bing-Turkey-earning "Medicine Ball Mile".  That's right, just a mile...(with a few burpees mixed in)!

Decision time... flop on the ground or keep going?  Hard work!

Keep Going!!!

Tuesday

Three efforts for time of:
Run 800 meters or Row 1000 meters

Monday

Here's a nice starter for your week:

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

Sunday

Rest Day

Enjoy your day off and we will see you on Monday.

Friday

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Thursday

                 " Michael"

               800 meter run

               50 Back Extensions

               50 Sit-ups

              3 rounds for time

Wednesday

Doh!  Run 5K...  or not.  We'll have something else for those of you who can't run.  You can bet it'll involve some intense, functional movements!

Part of the Kip and Dip crew.

Tuesday

30 Muscle-Ups For Time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips (or 240 jumping pull ups and 240 jumping dips.  Downright metabolic!).

Ugh...  As in, we're right here with you boys and girls.  Chalk up and join in; and watch those calluses!

Monday

Get a good thorough warm up of three full rounds, then:

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

Easy day right?  Ask your shoulders tomorrow!

Bring your coffee... then get some!!!

Sunday

REST!  Ahhh, just get a massage or have a relaxing day reading, or catching up around the house.

Val, don't run too hard today.  Have fun!

Or go walk by the pier after breakfast.

And think about coming back tomorrow and doing some kipping pull ups like our local water polo goalie...Download MOV00340.AVI

Saturday

Here's a novel break from the Max Effort and Running of late:
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps

We had some fun today with Chris Netley from CrossFit IE.  Chris did the WOD with us and suffered right along with the regulars.  It was good to see you Chris.

                   

A couple of the early guys held their own too...

                                         Nice pull Brent!

Friday

A beautiful day for a "Lynne"...

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

(Stop yelling at me...!)

Great work today folks.

Awesome kipping work too!  Download MOV00322.AVI

HAPPY BIRTHDAY VAL!!!

Thursday

Back Squat 5-5-5-5-5 reps

Wednesday

Seven rounds for time of:
15 Pull-ups
25 Squats

Tuesday

Deadlift 5-5-5-5-5 reps

Monday

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

We test ran this yesterday at about noon.  Nice...and...warm.

Below are some attributes you've heard before but we'd like you to look at these again.  Update your understanding of each and think where you'd like to be with regard to these skills.  How are you progressing overall with these?  What do you need work on?  What can we help you focus on more?

Our goal is a safe, fun and injury free adaptation to the varied WODs that come your way.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

- Thanks to Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com

Saturday

James, we missed you today.  And just when you thought it was safe to go out in the back yard...  Painstorm XIX in the house!!!

All that totally cool Roman numeral stuff aside, I think we may be hooked on the series of WODs put out on a monthly basis by Jeff Martin and some of his buddies at other affiliates like CrossFit Central Scotland. 

The boys represented in fine fashion with Brent getting 25 rounds with the 70# bar and Mark right alongside him at 24 rounds with 65#.  Good form was sought at all times.

It was pure pleasure throughout!  Witness a brief vid of the funfest at: Download MOV00217.AVI

Oh and, I just laid down on the ground beforehand so that the guys would know how to safely collapse; um, just trying to set a good safe model...  that's all.

Mission accomplished!

Friday

Three rounds for time of:
15 Muscle-ups
100 Squats
Get Some and Get Some More!!!!!!

Thursday

Shoulder press 5-5-5-5-5 reps