CrossFit Marina - Huntington Beach, CA

Monday

Wow.  Busy weekend at the factory.  Big thanks to Sage Burgener for two days of great Olympic   weightlifting training.  Sage ran two clinics for two great groups of athletes.  We're glad you all had the time to come and work with one of the finest young coaches we know.  Her training reflects the best Oly lifting methods available.  Just ask the sore people limping around!

As for the WOD:
it's "Cindy"!
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats.

Ready?  GO!

Sunday #2

Hey folks, a quick shout out to a part of our family overseas.  Please keep good thoughts for the safe return of all these guys.

Keep your powder dry Chuck.  We're thankful for your service.

Sunday

Rest Day!

Yeow!  There's been a whole lotta fun liftin' goin' on 'round here.

A huge thanks to Sage for leading us through a day's hammering.  Everyone really put out and some really good lifts were nailed.

Sunday's clinic starts at 0900.  See you then!

Saturday

Hit it quick and hit it hard.

Helen
3 rounds for time:
400m Run
21 KB Swings
12 Pull Ups (or 24 Jumping Pull Ups)

Don't have a big breakfast before you come!

OLYMPIC WEIGHTLIFTING CLINIC
If you signed up the start time is 1030 today.  See you there!

Word on the street is that there have been some leads in the  Homer Head investigation.  He was sighted with his abductors in the slimy downtown L.A. area.

More news as we get it...

Friday

Take it for the Team!

100 Walking Lunges
50 Perfect Push Ups
50 Double Unders
25 Knees to Elbows
1 Rope Climb
50 Box Jumps
25 Overhead Squats (w/PVC)
50 Sit Ups

Maybe this convince the kidnappers so we don't have to yield to their demands...

Thursday

Bust out that extra set of arms and get ready to haul a$$...  And from what I've heard there are a couple of  you who'll be doing some gen-u-ine Kipping Pull Ups with this; congratulations!

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score the number of pull-ups completed for each round.

And whoever took the Homer Head, please bring him back safely.  The ransom notes have to stop...!

Wednesday

Row it, run it, or bring your skateboard...

It's 5K day!

Bring your new shoes and set a good pace.

Tuesday

"Ugh, my hammy hurts."

"Meow!  So work out anyway; you never know when you'll really need a rest day."

Sound familiar?  Know when to say no people.  Listen to your bodies.  Know the difference between soreness and pain.  Motrin is good but it doesn't have nutritional value!  Take a day off when you need it.  Balance it out.

And while we're at it, here's another loving dose:
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
(weights will be modified as needed)

See you bright and early.  Have fun!

Monday

What would you call this?  Not the "Terrible Ten"?!  It really was crafted with nothing but love...  And you all put out!  Great job everyone.

One minute of work followed by 30 seconds of rest, of:
KB Swings
Ball Slams
Row for Cals
Burpees
Box Jumps
Pull Ups
Squats
Sit Ups (Abmat)
Back Extensions
Tire Flips (flip it, jump through, turn, flip it, jump through, etc.)

Sunday

It's official; Rest.

With heroes and geniuses in our midst, you would almost never realize that Hari is a bonafide world class Rubik's Cube afficionado.

Really.

Okay, maybe that's a slight exaggeration, but he's still our Rubik's champ!

Saturday

Rain or shine, snow or sleet, we'll be here for you...or the mail must go through, or whatever.  Just come get smoked!  And if it's really raining hard (in So Cal?!) we'll try a more "indoor" event.  We haven't seen those calisthenics for a while...

But first; this thing only looks big (where have you heard that before).  Your choices are:
a) Do just the first half of the WOD
b) Do just the second half of the WOD
c) Strap it on and do the whole damn thing!  It's your call.

And this is the dose for the day (weights will be modified for best form):

Me Love You Long Time

Run 1/4 mile
50 KB Snatches (36#)
50 Ball Slams
50 Calories Rowing

Run 1/2 mile
40 KB Swings (36#)
40 Pullups
40 Push Press (75#)

Run 1/4 mile
30 Ring Pushups
30 Hang Power Cleans (95#)
30 Wall Ball (20#)

Run 1/2 mile
20 DB Thrusters (25#)
20 DB Clean and Jerks (25)
30 DB Push Press (45# bar)

With apologies to Eugene at CFPC.  You the man Eug!

Friday

Whew!  Busy day here.  We had a little Squat Mania-fest.  It was something I believe originated from a  CrossFit Eastside WOD, by way of Lisa and Mike Ray at CF Flagstaff; two fantastic affiliates:

"Per Izzy"
Tabata Squats
Row 1K (or run 800m)
Tabata Squats

Edgar liked it!

Then an interesting anomaly occurred; Bob snuck in this month's Painstorm.  In awesome time followed of course, 53:39; read it and weep big boys!  He did Hang Power Cleans and his form was great throughout.  I think the Bob-ster was feeling the love there at the end though.  Wonder if it took his mind off that golf game.

Thursday

For Time:

20- Hang Power Clean

15- Knees to Elbows

20- Push Jerk

25- Double Unders or 75 Singles

4 Rounds

Wednesday

"Michael"

Three rounds for time of:
Run 800 meters or Row 1000 meters
50 Back Extensions
50 Sit-ups

Tuesday

We want to take a minute and wish two of our friends (and one of our solid CF'ers!) a happy and blessed wedding day.  Bob and Lisa are in Hawaii getting married today.  We had the honor of dropping them off at the airport with Erin and Ryan for the trip last Saturday.  Have a beautiful day and a great honeymoon/vacation!

And for the WOD:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball...

In case you wanted some "cardio"!

Monday

You'd hate to be that slam ball, Josh is 6'7"!

And for those who like getting upside down...
"Diane"
21-15-9 reps for time of:
225 pound Deadlift (155# for the modified weight)
Handstand push-ups (or medium to heavy shoulder presses for the mod here).

ONLY LIFT a weight that you can manage with solid form.  No back-bending-butt-breaking-buffoonery!  Be careful and have fun.  See you there.

Sunday

Rest.  You definitely deserve it.

OR

do 210 Deadlifts of your bodyweight plus,
210 Push Ups plus,
210 Power Cleans of 1/2 your body weight...  for fun.  Painstorm!!!

Saturday

This guy Front Squats like a monster, AND he does Double Unders like nothing; you go Edgar!

Easy day Saturday...?  Stop by and check it out.

Three rounds of:
40 Ball Slams
Farmer Carry
40 Box Jumps
5 PERFECT Strict Pull Ups
800m Run

Have some fun and get some o' that intensity!

Friday!

TGIF baby!

An "easy" three rounds for time of:
50 Double-unders
75 Squats

Check the Bob-man out , standing tall at the top of his squats.  Knees straight, hips opening up.  Great job!

Thursday

1000 Meter Row

100 Squats

1000 Meter Row

75 Squats

1000 Meter Row

50 Squats

1000 Meter Row

25 Squats

For Time:

Wednesday

Active shoulders...

For today-
Three rounds for time of:
50 Pull-ups (or just 100 Jumping Pull Ups)
185 pound Deadlift, 21 reps

Really concentrate on keeping that lower back arch on the Deadlifts.

See you there!

Tuesday

Top Secret employee development program underway... guess where!

In the mean time, in case your shoulders are a little tight from the Front Squats, this will loosen 'em up:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Monday

Mellow way to start the week here:

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Do 5 GHD Sit Ups in between sets; then run a quick 800 when you're done lifting.

Sunday

Rest Day!

And a day to think of several of our "kind" who are crossing some big bridges of late.

A great job is being done by Jerad who is working hard in the LA County FD academy.  He's got a few months left but he's maintainting a good pace and we're sure he'll represent well and graduate with honors.

Jumar has been working hard to pass a Navy test in order to continue on a training pipeline.  He passed this test recently and so a big Hooyaa goes out to the J-man.  All those dry heaves were worth it, and then some mister!  Get ready for many happy returns...!!

And Paresh is starting on his last week (Jump Week) of US Army Basic Airborne School.  No more dirty nasty "Leg"!  He's continuing a tradition of service to our community and country shared by a special group of folks.  Be safe and tear it up brother.

We'll see you all soon!

Saturday

Wow!  You guys kicked some weekend arse today!  Excellent effort on the WOD everybody.  No matter what the scaling it seemed like each of you were shooting for good form and intensity.  And nobody tossed their cookies!

"The Filthy Fi'ty"
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

Max points go to Bob not only for his time/weight/form, but also for his GQ style; straight from the golf course...  you set the bar high mister.

And while on the topic of kicking butt, what is this young CF'er doing?!  It was only a tripping accident, but we still don't want to mess with this girl!

Friday!

A classic for your Friday.

"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)

Hit it you animals...  and do your runnin' on the street!

Thursday

"Elizabeth!"  How we love ye...   
21-15-9 reps of:
Clean 135 pounds
Ring dips (or 2:1 Jumping Ring Dips)

Wednesday

For the early crew...
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The later workouts will be either:
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Or a variant, based on group size.

Tuesday

Five rounds for time of: 
30 Glute-ham sit-ups
25 Back extensions

Hmmm.  Modifications o' Plenty here.  There'll be Abmat Sit Ups as well as good mornings to consider.

Those that owe a "Nancy" can catch up with her.

Monday

Holiday Schedule

0800 and 0900 workouts only today.

And it'll be...
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Sure glad we didn't run much on Saturday! (It's ok Bob, we'll have something else for you when you come in!)

Sunday

Rest Day!

Local Affiliate Meeting 1:00

Here are some of the affiliates at last weekend's cert in San Diego.