CrossFit Marina - Huntington Beach, CA

Monday

Last of the 100!!!  Long live the Burbee!  Yeah whatever...

Knock 'em out people.  If you owe less than 250, that's your WOD.  Murph, you out there bro?  Paresh, did you keep 'em going?  You all worked extra on these and it has shown in the PR's.  Good job.

For the rest of us today:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

So goes the taper for the games.

Here Brent, Steve and Kelsey show off that awesome Burpee form at CF Laguna Beach on Saturday.  That was a great time and we thank you guys for coming down.

Sunday

A little make up day perhaps?

This is the last day to hit it two-a-day style.  Thus begins the final countdown to The Games...

Then heal up and rest folks.  Taper your nutrition too.  Start getting rid of the s^!##y processed stuff in your diet and get some healthy carbs (even a little starch) into your muscles by the end of the week.  And hydrate, we're in for a hot one!

Saturday!

We can't pass this WOD-beast up.  But first...

We will have our regular WODs at 0800 and 0900 (see below!).

As you saw on the boards this week, all of you are invited (and we know a bunch of you are going, cool) to CF Laguna Beach's bash tomorrow at 1000.  You can't miss them, they're at:
2295 Laguna Canyon Road/ HWY 133
Laguna Beach, CA 92651

They'll have a WOD and a big barbeque, along with a jumper (for the kids!).  It'll be great to see folks from CF Newport Beach as well as Jimi's crew from CFLB.  Our own Darren should be there at his new affiliate-home too!

Meanwhile, back at the ranch...  Denise will be running this:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

See you there, or there!

Also: check out Jolie's great Front Squat form at the SJPD Cert this week.  Adrian Bozeman instructs the movements like a true pro here and is awesome to learn from as well.

Friday

This is a true test of your vittles.  Bring a lunch!

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

97 Burpees (space 'em out)!

Thursday

Don't take the Bungee Jimmy!!!

And we'll be havin' some fun today:

21 Overhead Squats (95# or 65#, or the bar, or the chrome 22 pound bars)
3 Burpees
18 OHS
6 Burpees
15 OHS
9 Burpees
12 OHS
12 Burpees
9 OHS
15 Burpees
6 OHS
18 Burpees
3 OHS
21 Burpees

And the slowest time has to bungee jump off the roof like Jimmy...

Over the Zambezi River in Africa.

He lived.

Wednesday

Can You Survive A Japanese Game Show?!

No, it's not that stupid TV show, it's:

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.

Your score is the total number of reps from all rounds.

Tuesday

Some more games prep...?!

Try this.

4 Rounds for time of:
400m Run
15 Hang Power Snatches (95# or 65#)

Monday

Is it cooling off yet?  It's gonna be hot at the games, might as well get a good "nooner" WOD in while you have a chance at this temperature.

This might do:

4 Push Ups - One hand elevated on a 25 pound plate.
6 Pull Ups
8 Broad Jumps of 6 Feet

As many rounds as possible in 20 minutes of solid form.

Have fun!

Sunday

Rest Day.

Thank you Frank & Kelsey for the great beach day!!

   

Don't forget your 92 Burpees.

Saturday

5 Power Cleans

5 Push Jerks

5 Overhead Squats

400 Meter Run

5- Rounds For time:

Friday

A lighter weight for your shoulders, with fewer reps in a set than yesterday.

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Number of the day - 90... only ten days left!  Space 'em out through the day.  Be sure and do some in a hot parking lot around noon... Yikes. you gotta love these!

Thursday

Hmmm.  This could knock you silly.

Seven rounds for time of:
21 reps Shoulder Press - 75 pounds (women 55#)
21 Back extensions

Thinking about the CF Games?  We know you are!  Start watching it in these last few weeks as you a) avoid injury, b) keep a constant level of varied activity, c) get good sleep and minimize the trash food.  And have fun yelling at the help around here!

Wednesday

Nice little ditty.  What time will you turn?

For time:
50 Sit-ups
50 Double-unders or 150 Single Jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Please excuse the swearing on the Double Unders.

Ring Dips + F.B. = legit.

Tuesday

Increase the lbs. until the form starts to waver, then work it.  Be tight!

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Get a nice full warm up.

Then 87 Burpees... close.

And HAPPY BIRTHDAY Pat!

Monday

NIce relief and a good way to break in a new week.

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

You can row if your wheels are too sore!

Sunday

Happy Father's Day!

We have some of the best at our place.  You guys are great role models to us all.

Speaking of dads, we have to mention the passing of a gent who, while accomplished in his professional life, sought only to love and enrich his family.  Tim Russert will be missed.

Saturday

A test, of sorts.  Think of your first day here.

Remember though, it's not so much a test of speed as form.  Sh*@# reps get added on!

800m Run
15 Thrusters - 65# bar or 30# DB's (a$$ to the ball, or raised ball)
15 Box Jumps - 20" (open hips at the top)
15 Burpees (chest to the deck, feet in the air)
15 Pull Ups (elbows/arms straight to chin over the bar)
400m Farmer Walk - 45# DB's
10 Thrusters
10 Box Jumps
10 Burpees
10 Pull Ups
400m Run

And for cryin' out loud take it easy on your back!

Don't forget your 84 Burpees! 

Friday

It's going to look like a party of storks around here today.  Storks, not dorks.  Use whatever support you need if you can't get that form right off the bat.

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips (or 2:1 Jumping Dips)
15 Pull-ups (or 2:1 Juming Pull Ups)

And a giant congratulations to Rachel, graduating from UCI today!  We are going to miss you when you leave for grad school young lady.  You are truly a role model.

Thursday

Get - the - weight - up!

Deadlift 3-3-3-3-3 reps

See you there you backward runners.

Wednesday

Sadly we have another WOD for a CrossFitter who passed in combat.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

HEADS UP: we'll be running this at the Marina HS track at 0530 and 0600.  The 0815, 0915 and 1015 workouts will be at our facility.

The afternoon workouts 5:30 and 6:00 will be at the High School track.  Be there!

There will be staff at both locations if you need to stop by the building.

Tuesday

Ahh let's just get these outta the way here.

Ten rounds for time of:
12 Burpees
12 Pull-ups

120 and 120 of each baby.  Get a nice warm up and set a pace you can maintain!

And the 80 you were gonna do today... take credit for the WOD number, and keep the rest in the bank if you like.

Monday

A new week of kickin' butt.

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

And if you're doing the Burpee madness, consider coming down from 100, in reverse.  We're close enough to finishing so it may be no big deal for you.  Today is 79 though.

Sunday

REST
And contemplate the bottom position of the perfect Push Up.  "Down" is a position in which the shoulders are below the elbow, the torso in a plank position.

The up position is with elbows locked out.

Plus 78 of those other things.

Then really rest.

Saturday

Since both the Angels and the Dogders won last night...

A little Bodyweight Baseball!

As many rounds for your team as you can complete of:
400m Run
20 Wall Balls (20# Lg, 14# Med, 10# Sml)
WALKING LUNGES (BETWEEN ALL STATIONS)
2 Rope Climbs
Walking Lunge to next station
30 Ball Slams
Walking Lunges
20 Burpees

If you think this was made up by someone who wants to knock out their 77 Burpees in the WOD...

In the mean time, Mike does an awesome imitation of Spealer's double Double Unders!

Friday

Get Deep!

Back Squat 5-5-5-5-5 reps

Don't forget your 76 Burpees

Thursday

Here's a WOD you'll like.  Hit your best form!  Keep the large majority of reps at the full range of motion.  And have fun!

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Then for those of you heading to the games: look at the board for the second dose.

Wednesday

Hmmm...  What a beauty!  Got her looks from her mom for sure...
Congratulations to the young Stumpf family.  Julia Sage sprouted at @1230 yesterday.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

These are full squat cleans.  We'll modify like yesterday with those reps.  Now go get it!

Tuesday

Stand by...

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

We'll have modifications on the weight and reps.  Nobody gets left out!

And piece those other things out, 73 of 'em today.

Monday

Get set for a good solid week of... grunting.  "Isn't that intensity?"  NOT!  Now get in here and hit it.

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

As we get prepped for the Games we're trying to run some of these more like you're competing.  No more than 3 sets of 1 on these.  Get a good warm up with the group, then do two warm up sets with a lighter weight before going at it, heavy.

And it's 72 you-know-whats today.  Getting closer!