CrossFit Marina - Huntington Beach, CA

Thursday

7-Clean & Jerks

15- Ring Dips or Bench Dips

5 Rounds

For Time:

Wednesday Night

CrossFit Kids 5:30 and 6:00 Adult Class

Wednesday

Ten sprints for time:
Run 100 meters or Row 200 meters

Post best and worst time to comments.

Tuesday Night!

Kids CrossFit 5:30 and 6:00 Adult Group Workout.

Tuesday

Ouch.  Are you sore?  I am.  I'm not sure if we're ready for that Weighted Pull Up WOD yet, well, BOB is...  but then he burned off two WODs yesterday like he was doing a warm up!  From the look of his wrists though, I'll bet he won't mind doing the following (beats those M/U's!):

5x
400m Run
50 Squats

Have fun everybody!

Memorial Day, Monday, 5-28-07

Today we ask that you remember those who have given their lives for our way of life*; our freedom.  Their spirits live and we are in their debt.

Today's WOD:

"Lynne" (or an alternate sub depending on the crew size)

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

One of the best Memorial Days we could have was to go down to the OCFA and visit with the fine crew down there running the Trevor Challenge.  Jeff Hughes and the OC Fire Authority really came through.  We got there at the tail end of the event and there were still athletes of all abilities going through their paces.  The Trevor WOD, when done as a team, is a genuine butt kicker.

The real honor of the day was to meet Trevor's mother and father.  The Win'E's are as down to earth as it gets.  It was moving to meet them.

And it was great seeing all the CF trainers from the OCFA too!  In typical Firefighter form, these guys are the perfect hosts and the food couldn't have been better.  It was wrapped up well with Jeff Hughes getting a nice present of a custom farbed-up pull up bar.  Jeff did an outstanding job getting this event running.  Thanks for all your work Jeff!

We want to thank each of those who participated in our portion of this event.  It is our honor to be in the same community with you.

* Visit this excellent PBS resource site for some historical tribute reading.

Sunday

Whew!   Rest already!  A nice sunny day to regroup and get set for the holiday tomorrow.  We hope you all are getting a little well deserved time off from work to be with your families and friends.

Here are the final times from the Trevor Win'E Fundraising Challenge:

Team "Domination" 29:55  - Diana, Kari, Natalie, Joe

Modifications: All, Jumping Pull Ups and Knee Push Ups

Team "The Roof is On Fire" 27:45  - Janice, Christy, Michael, J.C.
Modifications: 2 members – Jumping Pull Ups and Knee Push Ups

Team "Breakfast Club" 26:18  - Theresia, Jean, Joanne, Lisa, Roberta, Matt

Modifications: All Jumping Pull Ups, 1 member regular Push Ups, all others Knee Push Ups, (six members).

Team "Attack at Dawn" 24:35  - Jane, Bob, Jamar, Doug

Modifications: 1 member, Jumping Pull Ups and Knee Push Ups.

Team "Three Fish Tacos and a Sausage" 23:55  - Denise, Chelsea, Corrie, Dave
Modifications: All Jumping Pull Ups; 3 members, Knee Push Ups.

Team "Small But Mighty" 22:35  - Natalie, Dana, Mavany, Josh (Kyler too!)

Modifications: All, Jumping Pull Ups and Knee Push Ups (four members, five-year-old Kyler worked along with ‘em)

Team "Clean Up Crew" 22:09  - Denise, Mariah, Brent, Steve

Modifications: 2 members, Knee Push Ups

Saturday - "Trevor"

It's the day we're finishing up our affiliate's fundraiser WODs for the Trevor Win'E Challenge.

We'll have a regular WOD at 0800, sandwiched between two teams doing their best efforts.  First, here's a video of how to do the workout for Trevor. Let us just follow that with a brief disclaimer that our technique may not look exactly like that... 

It'll be Team "Three Fish Tacos and a Sausage" going first at 0715, with Dave, Denise, Corrie and Chelsea.  Following at about 0915 will be Team "Clean Up Crew", Brent, Mariah, Denise and Steve.  We are talking pain for gain here folks.  There will be pukage and blood...take it easy Chelsea!

Friday

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

7 sets of 10 GHD sit ups

As for the technique work after the WOD, Lamar and Zion, of beatiful New York State dropped in to do a quick WOD while out here on vacation.  Denise whipped a little something up for 'em.  Afterward, Lamar said he wanted to try some work on the rings, and that he hadn't actually done a Muscle Up yet.

Should we believe him...?  Download cf_marina_52507_dls_and_lamar_mu_004.AVI  Outstanding job Lamar!  That's one for the Trophy page.   

Thursday

We will be having a few different WOD's today.

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

Wednesday Night

CrossFit Kids 5:30 and 6:00 Adult Group Workout

"Michael"

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

For Time:

Wednesday

Team "Domination" takes to the bricks today for the Trevor Win'E Challenge.  Will they take the title from "Attack at Dawn"?  Tune in to see the result of the gut wrenching action...  It'll be Little Joe, Diana, Kari, and Natalie!  Kick some butt you guys.

For the rest of us it'll be "Michael":
800 meter Run
50 Back Extensions
50 Sit Ups
3 Rounds for time.

Have fun!

Tuesday Night

CrossFit Kids Workout

It was the Trevor Win'E challenge in miniature size this afternoon!

Four and a half of our afternoon kids went at it for the cause today (Kyler was the .5 version).  Dana, Josh, Natalie and Mavany were in rare form; and Kyler was the "rover" filling in here and there with a couple extra push ups and dips.  He even saved the day with a few final squats!  Their time: 22:35.

Thanks again to all of you who are participating in this effort.  You are, as usual, making us incredibly proud.

Tuesday

Four rounds for time of:
5 Muscle-ups (OR sub 15 Pull Ups and 15 Dips / OR 30 Jumping Pull Ups and 15 Bench Dips)
50 Squats

Next on deck for the Trevor Win'E Challenge: Team "Attack at Dawn!" - Bob, Jane, Jumar and Doug.  I think there's gonna be some damage done today...  They'll be followed by Team "The Roof is On Fire!" with Michael, Janice, Christy and JC.

And the kids won't be denied either!  The 5:30pm wild ones will be represented by Team "Small But Mighty" with Josh, Natalie, Dana and Mav.

All I can say is, you better beat the kids' time!!!

Monday

It was a bona fide two ring circus in there today!   

We had the first team of the Trevor Win'E Fundraising Challenge go after it.  And go after it they did.  The current "Time to Beat" is 26:18.  This team was made up of six folks who wanted to stay in their usual crazy morning group.

The heavy hitters involved were: Roberta, Theresia, Lisa, Jean, Matt G. and Joanne.  They employed a good bit of strategery to chip away at the clock.  It seems there's a good bit of planning that can go in to picking the "size of the bite" or amount of work each person does at a time.  Sub-maximal sets are a good start, don't fry yourself.  Communicate with your team members!

Great job to all, and not just the fundraiser folks.  Those of you doing the regular WOD were putting some great intensity out as well.  Keep up the great work.

The "regular" folks did a little dance-with-"Nancy"
5 rounds of:
400m run
15 Overhead Squats w/95# bar

What a classic.

Sunday

Much needed Rest Day!

See you on Monday.

Hey Please Remember Everybody!

The Trevor Win'E Fundraising challenge is coming up this next weekend.

If you're planning on doing it during the week please let us know so we can do the scoring/paperwork.  It's $160 per team (that's for one cooling vest per team).

We can't thank you guys enough for supporting this effort.  Our troops are going to benefit and it makes it happen in an individual way.  Hopefully our boys from Pendleton will be able to join us during the weekend for some of the fun.

Saturday

Friday

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.

Thursday

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Wednesday Night

Kids CrossFit 5:30 and Adult Group Class 6:00

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Wednesday

Back squat 5-5-5-5-5 reps or

15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

or Pull ups and Dips if you can't do Muscle-ups

Tuesday Night

Kids CrossFit 5:30 and Adult Class 6:00

4-9 years old

3- Cartwheels

4-Sommersaults

4-Hurdle Jumps

10-Squats

As many rounds in 10 minutes:

10-15 years old

20-Clean & Jerk

200 meter row

15-Clean & Jerk

300 meter row

10- Clean & Jerk

400 meter row

5-Clean & Jerk

For Time:

Adult Class

200 meter run

20 Air Squats

20 Push Ups

20 Box Jumps

As many rounds in 20 minutes:

Tuesday

50-40-30-20- and 10 rep rounds of:
Double unders or Single Jumps 150-120-90-60-30
Glute-ham sit-ups or Abmat
Back extensions

Sunday

Rest Day.

Happy Mothers Day!

Saturday

This one's for the rescuer in you...

"Somebody Get Help!"
- group start
Perimeter Run (approx 600m)
Tire Drag - (wimmens pair up) - 150 feet
                                               Backboard Run - 200m
Burpees - 25
Med Ball Run - 200M
Row - 25 Cals
Rope Climb x 3
Wall Balls - 30
Farmer's Walk - 200m (gals two 35's / guys two 52's)
                                            Back Extensions 50
                                            Walking Lunges

Kicked some butt you heroes!  What a bunch of wild people.  Great output by all.

Friday

   "Helen"

400 meter run

21 KB Swings

12 Pull ups or 24 Jumping pull ups

3 Rounds

For Time:

Thursday

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups or Shoulder Press

Wednesday Night

Kids CrossFit 5:30 & Adult Class 6:00

10-Jumping Ring Dips

15-Push Ups

20-Air Squats

As many rounds in 20 minutes

Wednesday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

OR...

Run or Row a 5K

Hydrate you.  Yes you!

Tuesday Night!

Kids CrossFit 5:30 Adult Class 6:00

10-Pull ups

20-Ball Slams

30-Box Jumps

40-Push Ups

30-Box Jumps

20-Ball Slams

10-Pull ups

For Time:

Adults will be doing the morning WOD.

Tuesday

Get yer run on!

Just a short run for your warm up today.  Get a couple good rounds of warm up in you, then:

Run 800
20 Box Jumps
20 Ball Slams
Run 400
30 Box Jumps
30 Ball Slams
Run 200
40 Box Jumps
40 Ball Slams

Have fun and don't rush out before getting some stretching in!  And HYDRATE today.