« September 2007 | Main | November 2007 »
Step away from the Halloween candy!
Or get upside down and shake some of it out, using the following...
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
I can't say much about this guy's face, but his form has been steadily improving...nice mask too!
5:30 & 6:00 pm Class
BOO! Happy Halloween everyone. Please don't eat too much sugar today.
It's Frightful Freaky Front Squat Day!
Front Squat 5-5-5-5-5 reps
5 to 10 GHD Sit Ups in between sets
Watch that back and get as deep in your squat as you can. Form, form!
Another classic, comin' your way!
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.
Score the number of minutes completed.
We know you've got it in you; just like this professional Push Up demonstrator! Nice work Brent.
Handy reason to have kids... Picture Denise in the drive through. Picture Denise Close enough to the 
window that she can't open her door. Imagine her surprise when the truck wouldn't start; cars lining up behind her by the minute.
Now picture 11 year old Natalie with a blank stare on her face as her mom tells her to get out and push the 3,200 pound truck out of the drive through (name of restaurant witheld to prevent further indignity). Thank gosh for CrossFit and strong little women. Thanks Natty!
As for the fun today -
For time:
50 Ring Dips - or 150 deep bench dips
Run 400 meters
50 Push-ups - NOSE TO THE DECK or it does not count!
Run 400 meters
50 Handstand push-ups - or heavy Shoulder Press
Run 400 meters
Welcome back Michael!
El Dia De Resto.
Si mis amigos. Hoy necesitamos kick back. Descansan bien, y toman dos o tres ice-friggin-cold cervesas.
See you in the AM. Bring your triceps and shoulders tomorrow.
Another day at the office...
Warrant Service
For time:
400m Run with 72# or 52# KB
24 Slam Balls
24 Bag Strikes - elbows, fists or palms to the horizontal heavy bag; hard, not fast taps
24 Box Jumps
24 Pull Ups
400m Run w/Entry Tools (Hoolie and Sledge)
24 Hang Power Cleans 45#/85#/95# Bar
1 Rope Climb
50 Squats - get your a$$ to the ball!
400m (or 800m) Run
Awesome job by everyone. Some of you people just keep getting faster and stronger. I don't get it! Good to see the contingent from CAMPEN as usual.
And Mike A., great job today! When he showed up, Mike was voluntold he was doing a Painstorm. He's been hankering for something extra lately. And he had two or three "rep-police" on his back the whole time, watching form and counting. He kept solid form and never even whined. 500 Thrusters. Yep, five hundred, in 1:04::24. Must've been that new watch...Download cf_marina_10272007_saturday_017.AVI
Friday, we made it...
Here's one we can catch up on since we got our clean air back.
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Have a great weekend!
It's already Thursday! Time flies when you're watching what seems like half your state burn.
Huge thanks to all our firefighters. Keep up the strong work guys. We heard from Michael the other day and he was going on something like 70 hours with about 3 hours sleep. Be safe bro, we'll do this one for you:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Unless the wind changes... then you'll see something a little less demanding on your big ol' heart and lungs.
We hope all our friends and family are hanging in there with the fires. Lets get our firefighters back and rested.
Hey damn it, Smokey's friends don't play with matches!
From our bro's at Camp Nine to our family at LA Co. Fire, to our CF affiliate bros at OCFA; our prayers are with all you guys on the fire lines. Stay strong and hydrated and we'll see you soon. (Don't sleep under the truck!) Remember, you're CrossFit powered!
Today's WOD will be a scaled one for the increased trash in the air. We'll do Lynne to take it easy on our lungs.
"Lynne" Five rounds for max reps of:
Body weight bench press
Pull-ups
We'll make efforts to make up the crusher HQ WODs in a few days. See you there!
Also...
As of tomorrow there will be 5:30 and 6:00 PM start times for the workouts on Tuesdays and Wednesdays. Thanks!
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Everyone will start about the same time. Today we'll try to run it like an actual CFT competition (or like a weightlifting event) to get you ready for the games as well as to keep the bars moving.
We'll start with several bars for each lift. Light lifters will start, then the bar weights will go up. Try to show up on time. Thanks!
Rest Day!
Enjoy your day and we will see you on Monday.
I don't want to give up the person responsible for this but her initials spell "noooo!"
This should be fun (or I could just run a 10k for like the 4th day in a row...!):
- 800 Row
- 30 Deadlifts
- 3 Rope Climbs (or 6 Rope Pulls from the ground)
- 25 Burpees
- 25 yd Weighted Walking Lunges (20# or 35# DB's)
- 200 yd "Bob" carry (or Heavy Bag)
- ONE MINUTE TOTAL Hang (timed!)
- 300 Single Rope Jumps
Psst, Nicole, it'll be our secret!
Get yer run on!
Just a short run for your warm up today. Get a couple good rounds of warm up in, then:
Run 800
20 Box Jumps
20 Ball Slams
Run 600
30 Box Jumps
30 Ball Slams
Run 400
40 Box Jumps
40 Ball Slams
Have fun and don't rush out before getting some stretching in!
5 ROUNDS
50-Air Squats
30- Back Extensions
30- Abmat Sit ups
For Time:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups or Jumping Pull-ups 42-30-18)
For Time:
Run row run row run row! Say that fast a couple times, sounds like "uh oh".
Which brings us to...
Row 800
Run 800
Three times for time.
OR,
Run a 10K
See you there!
"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
For Time:
REST you normal decent people!
For those with no common sense left, one word, Painstorm!
Last minute warning and patrol order followed by gear issue. Transit to the local fun zone then...
Painstorm XXX
How many meters can you cover in 40 min. doing:
50m Bear Crawl
7 Bear Complexes - 95lb./65lb.
Bear Complex =
Power Clean, into
Front Squat, into
Push Press, into
Back Squat, into
Push Press
"Ewww, it's raining, I can't get wet!
"
So have an indoor sweat storm...
Two Rounds of:
60 Ball Slams
50 Rowing Calories
40 Heavy DB Push Press
30 Box Jumps
20 Burpees
For time.
Or...
Those of us who have been a bit "preoccupied" can do Murph for a little catch up fun.
"Murph"
For time:
1 mile Run
100 Pull-ups or 200 Jumping Pull ups
200 Push-ups
300 Squats
1 mile Run
There are many role models in this community, one is to the right; follow the link above to learn about another.
ForTime:
Run 400m
30 Knees to Elbows
50 Overhead Squats (Gents use 75# and Ladies use 50#)
30 Knees to Elbows
Run 400m
Stolen with affection from the fine folks at CF Santa Cruz.
Group Workout 6:00 pm!
Easy day!
Or the day you'll remember whipping the heck out of your shins...
Five rounds for time of:
50 Squats
100 Rope jumps
Go hard; see you there.
"J.T."
21-15-9 reps of:
Handstand push-ups or Shoulder Press
Ring dips or Jumping Ring Dips (63-45-27)
Push-ups
For Time:
This should make for a nice fun Monday!
Five Rounds of:
2 minutes of Wall Balls - As many reps as you can do.
2 Minutes of GHD Sit Ups - As many reps as you can do.
2 Minutes of Rest - Ah those 2 minutes, just keep, shrinking...
Tear it up, we'll be there for you!
Rest Day!
Congratulations to the Marina Girls JV Field Hockey team. They took 3rd place in the Orange County Invitational.
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups or Knees to Elbows
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups or Knees to Elbows
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups or Knees to Elbows
Run 400 meters
For Time:
Back Squat 3-3-3-3-3 reps.
Simple, or not...? Do a couple rounds of warm up, then start with a light bar. Look for consistent good form throughout. Have fun and find your three-rep max!
Run 400 meters
60 Wall-ball shots,
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots,
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots,
15 Handstand push-ups
Run 400 meters
For Time:
20lb for the Guys
16lb for the girls
Yeow!
Three rounds for time of:
35 Double-unders or 105 Singles
95 pound Thrusters, 25 reps
15 Pull-ups or 30 Jumping Pull ups
Deadlift 1-1-1-1-1-1-1 reps
In between sets do 10 GHD Sit ups.
