CrossFit Marina - Huntington Beach, CA

Tuesday Night

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

Tuesday

If you were wondering why you're sore, here's a reminder...  You guys ALL worked hard yesterday.

Today we'll work the flip side.

5 Rounds for time of:
Run 400 meters
25 Back extensions

Gotta love those GHD's!  Tear it up.

Monday

Bring your guts with you!  And p-a-c-e yourself.  This one could leave a mark; on the inside.  Like Linda...

   Brent was outstanding with the Squat Cleans for the episode of Linda yesterday.  Paresh was intent on nailing the Power Cleans Sunday with a solid time for the weight tossed, as usual: Download cf_marina_72907_linda_013.AVI   Great job guys.

As for today -
Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups (or 10 Knees to Elbows)
15 Glute-ham developer sit-ups

Have fun!

Sunday

Rest Day...

Or suffer at the hand of Linda... some of us will be trying our best against her (call if you need to schedule a time).  In the mean time we can share in the success of "Muscle-Up Man"!  Once he put on the magic t-shirt it was all over.

Great job dude!  Your athleticism and effort is motivating.  Everyone's been putting out hard in the heat lately.  Stay hydrated!

Saturday

Hey guys, sleep late, have a big breakfast.  Remember, we'll be here for WODs at 0800 and 0900.   Show up whenever you want; wear your jammies even.  But you better start drinking water right now 'cause she may be a hot one...

5 Rounds for time:
30 Walking Lunges
20 Overhead Squats
15 Slam Balls
400m Run

Will this guy will be there...?

Friday

Row-Row-Row Your Butt
Gently Up A Creek...

For Time:
Row 500m
30 Bench Presses (Heavy bar 115# / Mid Bar 95# / Light Bar 45#)
15 Knees to Elbows
Row 400m
30 Bench Presses
15 Knees to Elbows
Row 300m
30 Bench Presses
15 Knees to Elbows
20 Sumo Deadlift High Pulls (75# Hvy / Mid 36# / Light 26#) Keep that back straight!
Run 400

All the normal folks will have the 0800 and 0900 WODs on Saturday but if you have a massive desire to get smeared across the gym floor by the Three Bars of Death (aka Linda), let us know and we'll work you in.  Just start hydrating now...

Thursday

Happy Birthday Doug!

A little celebratory WOD today.

Seven rounds of:
Seven Wall Ball shots
Seven Burpees

Then:
One round of Shoulder Press/Push Press/Push Jerk - (with an empty bar) - for max reps.

Have Fun, and get a good stretch when you're done!

Wednesday Night

Kids CrossFit 5:30 & Adult Group workout 6:00pm

Wednesday

Run Forrest run!   (5K that is...)
or Row 5K.

I know I know; "but I don't run!".  That's why we need to put in the miles (or row long).  Sore butt, or sore legs, we're here for you either way.  Ready? Go!

Tuesday Night

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

Tuesday

Push Jerk 3-3-3-3-3-3-3 reps

Rest 3 to 5 minute

1:00 minute, 45 secounds,30 secounds, of Plank Holds & Superman Holds.

Monday

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups or 24 Jumping pull ups

Sunday

Rest Day!

See you on Monday.

Saturday 7/21

READY?

This weekend we'll be having a Fantastic Fight-Gone-Beach at Bolsa Chica State Beach.  It's at the corner of PCH and Warner (click for map) in Huntington Beach.  You can park in the 2nd and Pacific Avenue area just north of the state beach or you can come inside the park and join us at the very north end.  We'll have all the goods to run a Fight Gone Bad WOD that should leave evryone um, pleasantly happy! (pleasantly means totally, happy means smoked...).

EASY parking, park behind Jack in the Crack at PCH and Warner (in the beach side parking) then just walk down the bike path until you see a bunch of crazies.

Call or write with any questions!

Friday

Front Squat 5-5-5-5-5 reps

Rest 3 Minutes

100 ft Walking Lunges

50 Squats

25 Back Extensions

For Time:

Thursday

Complete twenty rounds of:
5 Pull-ups or 10 jumping pull ups
10 Push-ups
15 Squats

For Time:

Wednesday

Kids CrossFit 5:30 & 6:00 Adult Group workout

Wednesday

This might get the cobwebs outta those wheels:

800m Run
30 Jumping Squats (45# bar or 22" or 15# bar)
15 GHD Sit Ups
400m Run
15 GHD Sit Ups
30 Jumping Squats
800m Run

Like the safety sign outside the plant:  "It's been 004 days since our last PUKIE!"
Remember folks, it's about knowing our limits and staying just this side of 'em as best we can. Yeah ok, from the guy who was dry heaving on Saturday...  Pace yourselves; and hydrate well before the WODs.

See you bright and early!

Tuesday Night

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

30- Box Jumps

30- Wall Balls

30- Slam Balls

30- Squats

3 Rounds

For Time:

Tuesday

Hang squat clean 1-1-1-1-1-1-1 reps

Mix a set of ten GHD Sit Ups in between each set.

OR:

4 Rounds of:
15 Hang Squat Cleans
15 Pull Ups
25 Walking Lunges
15 Ring Dips (30 Jumping Ring Dips)
30 Sit Ups

Monday

"Diane"
For Time:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups or Shoulder Press (go heavy!)

Rest 3 to 5 minutes, followed by:

2 minutes of ab work with Med Ball.

Sunday

What an "earned" rest day!  You all put out in huge form yesterday.  Some even um, "gave more of themselves" than we could've asked for...  or wanted...  like the technicolor yawn at the back door.  Nice job Jason!

Rest and hydrate you heavy hitters.

We have some important news to pass on this rest day.
Marcus and Elizabeth are getting married today!  Two fantastic youngsters that we think the world of.  We wish them the best future possible and know that they will have a fun honeymoon and a great life together.

Unfortunately we'll soon be losing these two of our hardy crew to a job relocation.  It seems Marcus has been hired by an ultra-top secret government agency to do critical national security work.  Elizabeth will maintain their "cover" by doing some teaching at a local school (ok, that's not true but it wuold make a great movie).

They are moving up toward the Oxnard area though.  They'll be leaving us in the not too distant future so if you see 'em give them a high five and a toaster or something.  You will definitely be missed guys!

Saturday

Let's Hit It Hard Today!

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

Friday

Eeeeeeasy day!  Just bench press, only bench press, nothing but bench press.  We promise.  Really.

Bench Press 1-1-1-1-1-1-1 reps

And that doesn't mean a half hour warm up even!

Do you feel nervous about Saturday yet...?  Booahahahahahaha!

And check out Mister-Muscle-Up; great job Matt!  Rumor has it you were walking around later saying "Is that all?"  Tell us how those shoulders feel tomorrow.

Thursday

Snatch This!  (Make Up Day)                                              These ladies have some pull!...

"Isabel"
Snatch x 30 reps with a 135# bar; for time.
OR: the equivalent total weight with a bar weight you can handle.

Example: 135# x 30 = 4,050#
Divide that by a bar weight you can handle: 4,050 / 75# = 54 reps.  Easy day!

OR:

30 Box Jumps
30 Wall Ball
30 Slam Ball
30 Air Squats

4 Rounds

Have fun and get smoked!

Wednesday Night

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

Wednesday

"Isabel"

For time:
Snatch 135 pounds, 30 reps

or

Back Squat 1-1-1-1-1-1-1 reps

Tuesday Night!

Kids CrossFit 5:30 pm & Adult Group Workout 6:00 pm

Tuesday

Hey!  How about some Cindy?!

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

Or: we'll have some other fun stuff for those of you who who just did this.

Monday

Comin' home!

After a week with some of the nicest people on the planet, we're coming back to the rest of the best.  See you Tuesday!

WOD:
Tabata Sumo deadlift high pull, 45 pound barbell (or suitable heavy object, preferably not a kid!)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-Up (or Jumping Pull Ups)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Sunday

REST DAY!

A day to be glad we're not getting hammered with front squats by... you-know-who.