CrossFit Marina - Huntington Beach, CA

Saturday

Thinking about the CrossFit Games lately?  We should be.

We'll be at the beautiful Bolsa Chica State Beach for a running workout this morning.

Groups will start at 0800 and 0900.

The WOD will be SIX timed 400m runs.
There'll be about a 1:30 to 2:00 rest period in between reps.

Those of us going to the games will be doing a timed 5K in the SOFT sand (don't drift onto the hard pack or worse, the bike trail now...!)

Here are the directions and a map link of the meet spot for Saturday.  It's at Pacific Coast Highway and Warner Streets at the very west end of Warner, in the big black parking lot pictured at the State Beach, under the green arrow (click on the "satellite" view in the map window).  You can park on the north side in the free public parking if you want, and save a few bucks.  The entrance to HB State Beach is on PCH south of Warner.

Friday

So it was a light-to-medium day yesterday.  Today is big-heavy-headrush day; with back-squats-o-plenty!

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

What Not To Do: If you hit the bottom of your squat fast and tilt forward with a heavy weight, losing control, you will smash your face into the platform with the bar on the back of your neck/head.  Hint - That is not a good thing... and could result in a serious headache.

CONTROL the weight throughout the lift.  Keep your breast bone away from your zipper (chest up!).  Give the bar a stable platform, keep your elbows up behind the bar.

Get a good two or three rounds of warm up too.

And check out Shaquette going up for two points in her tourney yesterday!

Here's a map link of the meet spot for Saturday.  It's at Pacific Coast Highway and Warner Streets at the very west end of Warner, in the big black parking lot pictured at the State Beach, under the green arrow (click on the "satellite" view in the map window).  You can park on the north side in the free public parking if you want, and save a few bucks.  The entrance to HB State Beach is on PCH south of Warner.

Thursday

There will be no 7:00pm Class tonight.

Happy Birthday Linda!  Oh to be 21 again...

Here's a little something for us to celebrate it with!

7 rounds for time of:
95 pound Sumo-Deadlift High-Pull, 10 reps
10 Ring dips

DO NOT let your lower back round off during the SDHL's as you get tired through this WOD.  Keep that chest upright.

We have some pretty interesting neighbors around here...  this guy turned out to be really polite to the  kids.

Wednesday

There will be no Thursday Night Class.

A litle deja vu?

"Check out my waddle"
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Watch your step out there!

Tuesday

Grunt, groan, ugh...  It's @&%$*#+&  LIFTING DAY!!!

Nice warm up, then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

There are a lot of lifts in here so use a moderate to heavy weight (FOR YOU, not Edgar!)  And really work on good form (like Mr. and Mrs. B. here).

See you!

Monday

Young Ms. Eva Twardokens!

She has been an angel to our family and friends but as a WOD she is a surly wench! (Check out this beautiful Clean sequence.  Thanks for all you do Eva!)

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Um, there will be yeah, numerous modifications for this so never fear...  We'll have everything from "Helen" (3 rounds, 400m Run, 21 KB Swings, 12 Pull Ups), to a two or three round version of the new "Eva"; with scaled weights of course.

Sunday

It's "take it easy day"!

Do something that a) won't make you incredibly sore, b) won't make you toss your cookies and c) is FUN!

We'll see you tomorrow!

Saturday

FGB - Show up on time!

Three rounds, five minutes each.  The rounds consist of one minute of each of the following exercises:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row

Get thyself some...see you there!

Friday

Yes, you've almost survived another week at the office.  Have some freaky-Friday-fun before the weekend  with:

"Lynne"

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

You score is the number of total reps for both exercises, in all rounds.

Thursday

Run squat run squat run squat run squat...  That's it in a nutshell!

Four rounds for time of:
Run 400 meters
50 Squats

Get a good couple rounds of Warm Up in ya, then get to it.  While running try and really stay off your heels with your foot strike; landing mid-foot as much as possible.  Keep your hips under your torso and bend forward at the ankles not at the waist.  Fall forward, don't try to reach forward with your feet.  And keep your hands up closer to your chest, don't let them hang down by your side.

Set a steady pace!

CrossFit Marina Kids

We will now be holding kids classes on Tuesday and Wednesday nights!

Ages 5-10 classes will be from 4:30-5:00pm

Ages 11-15 classes will be from 5:00-5:30pm

$10.00 per child

Wednesday

While we're on the topic of the Oly lifts...

Remember, Sean Waxman, former member of our National Weightlifting Team, will be holding a two day Oly Lifting Seminar at our shop on the 5th and 6th of April.  Sean is a great guy and he was introduced to us by Mariessa Marlow of CF South Bay.  Check out Sean's site and let us know if you have any questions!

As for the WOD today:
Hang squat clean 3-3-3-3-3-3-3 reps

Two words - go heavy!

Tuesday

This will not be an easy or quick day...

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

You KNOW we want that best form.  Elbows out in front, chest up, good foot placement, nice depth on that squat, drive up out of the bottom with the elbows.  Chest up!  TEN sets of uno, whew!  Go heavy early people, let's get some PR's!  Be safe.

Monday

A new week of fun!  Here's a lady we know and love for the inspiration she's given us.

"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders (or triple the number in singles)
Sit-ups (Abmat, feet anchored but FULL range of motion!)

We will have some lifts for you when you finish (3x3 OHS!) to work on some form.

Sunday

REST...

And please read this interesting article on hydration from today's OC Register.  The folks at OCFA have been doing their homework on the wellness piece for the firefighters.  Hydration is no small matter to any of us and no, as much as I'd like to think, diet sodas are not a good part of that.

On an emergency medical scale, whatever insult your body receives your state of hydration is a huge factor in your survival.  And like our WODs it's not what you drink two hours before a workout that helps, it's what you drank 12 to 24 hours before the event that is so important. 

Hydration study alters firefighters' approach to safety, recovery

A protected workforce maintains efficiency and health, Orange County Fire Authority research finds.

By KIMBERLY EDDS

Have a great day off.

Saturday

0800 and 0900 workouts today!

A bunch of you wimmens went out last night.  WIll there be hinge-overs?

Here's the "cure":

800m Run
20 DB Thrusters (35# or 20#; or the bare naked 45# bar if all the DB's are taken) - Get all the way down there... you.
One Rope Climb
20 Back Extensions
400m Run
20 DB Cleans (35# or 20#; or the bare naked 45# bar if all the DB's are taken) - Full Squat Cleans
One Rope Climb - Watch your grip!!!
20 Box Jumps
400m Run

Short but good warm up, then we'll have staggered starts as you're ready (or pushed!).

LE only tribute workout at 1100. WOD will be "Randy".

Friday

Tomorrow at 1100 we"ll have a WOD for cops/LE only to pay tribute to Randy.  Go to the funeral today if you're not working; then come leave the rest of it here on his WOD with us if you want.  Bring your beers for afterword if you so desire.

Today's heart and lung Friday is as follows:
Row 500
50 Walking Lunges
40 Slam Balls
30 PERFECT Push Ups (yes, even Steve!)

Three Rounds for time.

Thursday

Hammer time!  A quick and hard one.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Make sure and include a good couple practice reps before starting this classic.

Wednesday

A WOD to honor a fallen operator; this one wearing a uniform of blue.   

"Randy"
75 pound Power snatch, 75 reps
For time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Tuesday

We're so proud of our sailors; we're so saddened by the losses.

Godspeed Chief Petty Officer Hardy.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

One or two rounds of warm up, then hit it, hard.

Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

HQ is asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Monday

What a great weekend.  Great weather, great people and some a$$ kicking WODs.  The learning curve was  huge for us and we thank all who participated.  Meeting people who had never been exposed to CrossFit and watching them try so hard learning some of the movements was inspiring.

Today's fun:
Deadlift 1-1-1-1-1-1-1 reps

Get a good warm up and have a great time!

Sunday

Intro to CrossFit

This weekend we've had a great opportunity to provide an informational piece on the method for a number of folks new to CrossFit.  We hope the group had a great time; we sure enjoyed having you all come by.

We're completely honored to have had support trainers from affiliates at CF Long Beach (Mike Mello), CF South Bay (Mariessa Marlow), CF Newport Beach (Carl, Brian), CF HB (Angela) and CF Aliso Viejo (Jim Letchford).  We also got help from Tosh, John, Paresh and Tyler from Camp Pendleton. We can't thank you guys enough for coming over.

The chance for trainers to work on technique with new CrossFitters was awesome.  As always, our local family, Alyssa, Gabe and trainer Brent were invaluable in their support.

Here Jay E. gets some excellent coaching from Brian during Fran.

Saturday

Run away, run away!

Ok, we have to run sometimes, we can't kick all their butts.  You did a great job of not taking the "bait" by running that 5k (which um, of course we'll all make up next Sunday...).

And stepped up to:
5 x 800m Run (or 500 Row)

Three considerations - shoot for that two minute recovery time; maintain your run time/cadence; keep your heart rate under 120 before starting your next run.

Job well done by all!

Friday

For time:
25 Walking lunge steps
20 Pull-ups or Jumping
50 Box jumps, 20 inch box
20 Double-unders or 60 Single jumps
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

Thursday

Thursday already?!

OK, get in a litte more Oly lifting prep today.  After a good warm up:

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

Remember, keep that torso as upright as possible through the movement.  Get that straight line of motion going up.  Open the hips, get those shoulders in your ears and land in a quarter squat as you lock those elbows out. 

Wednesday

Hard WOD for a fallen soldier.  We will never forget these heroes.

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

There WILL be modifications!

You all put out hard on those Back Squats and it was incredibly motivating.  Great work guys.

Tuesday

Full three rounds of Warm Up, then have at it:

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

Use a Dynamax Ball if you want to measure your depth, and go as heavy as your best form will allow.

Monday

Hopefully we'll get back in time for this (stuck in the LV airport).  If not, you guys take the day off while we get a rental and drive back... just kidding. 

"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.

See you then!

Here are two of the coolest guys in Newport; Mike and Brian from CF Newport Beach.  Great coaches those two.

Sunday

REST!  SLEEP.  DRINK WATER.

Read.  Write.  Run.  Recover.  Whatever floats your boat, have fun.  Some people listen to this guy for a good time... make that, great time.  Thanks Coach.

See you Monday!

Saturday

All right already!!  Sorry for the delay!  Without further ado, here's what you savages did:

Forty Ball Slams
Thirty Double Unders (or 90n singles)
Twenty Back Extensions
800m Run
Three rounds for time.

And check the B-man out!  Nailing his first Muscle Up on Thursday.  Two other bad dudes knocked 'em out this week too.  P.K. and Darren also got into the club.  They still hover at about 3% of the CrossFitting community.  Good job gents.

Friday

Get outta here; what the heck will this do to us?!  Let's find out.

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Let the fun begin!