CrossFit Marina - Huntington Beach, CA

Thursday

Hmmm, want to run 9.3 miles?  Cool!

Don't have the time but still need to replicate the suck factor?  Join us...!

For time:
Run 800m
Walking Lunges (around the shop's interior perimeter)
Run 800m
Walking Lunges (around the shop's interior perimeter)
Run 800m

Here's a pic of Rachel relaxing in Italy.  She'll leave us soon for school up north.  We'll miss her like so many of you who have become like family around here.

Yesterday was Jim and Sarah's last day too as they are moving to the great white north (okay Portland...).

We wish you guys the very best and hope you have a fantastic future in your new homes!

Wednesday

Where were you when the shaking started?  This WOD should be almost earthquake proof:

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

Edgar was about to Deadlift 455 pounds when it hit.  We're glad he wasn't squatting!

Tuesday

Slow lift day... bring your lifting shoes!

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

Have fun and get comfortable "dumping" it if you need to before you start.

Monday

Wow, check out Neil P. trying to feed his boy to a huge salmon in Alaska!  How cool to be in God's country pulling in your own dinner; 57 pounds worth in this case.  Awesome father/son trip.

Speaking of globetrotters, Rachel, you are missed too.  Just make sure nothing more than your camera gets ripped off over there.  Dang Italian hoods!

And Bob, are you out there? Where are you this week?

As for us homebodies...

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

Remember that running POSE!

Sunday

What a day.  What a freakin' day.  You people are amazing.

Thanks are owed to all of you who kept the event going yesterday.  To John V., you are the grill master brother.  And we used that shirt later for a firestarter...  The chow was incredible.  I think we had 130 people eating nothing but burgers and dogs, no buns!  Robb Wolf would've been proud.  To all who brought food, the fruit and extra stuff was great.

Lydia, awesome with the paperwork, thank you!  Alissa as always, thanks for the pics girl.  We'll be enjoying them for a long time and a big photo album will be up asap.

To all the trainers that helped (Gabe, Mariah, Brent, Anthony, John W., Josh, Chris, Tyler, Jeremiah, Ryne) run people through the WOD, thanks for jumping in and keeping things flowing.

SATURDAY!

  Man that week went by fast...

Now let's get us some party!

Order of Madness for the day is:

We start signing people in at 1000. 

Mandatory: Check in (waiver), and get a wrist band if you're doing the WOD.

As you check in your heat number will be written on your wrist band.  Remember - We'll run six bodies through at a time.  The heats will start around 1020, then we'll start 'em about every six minutes so LISTEN UP for your heat number to be called.  Know your timer and get his/her attention at the finish line, make sure they hear you!

We'll be modifying if you want.  ALL NEWBIES WILL HAVE THE WOD MODIFIED.

There will be a huge, incredible and awesome award for the best combination of heart, time and form!  Anyone who goes hard with their best form could take it!!

PARENTS - please watch your chillin's.  We can't.  We have water, keep 'em drinking.

AND MOST IMPORTANT (on the geek/lease side) And we apologize for the parking hassle but our lease mandates it, please park on the street.

Enjoy the BBQ and a cerveza after you work out (and get some water in ya!).

We'll see you!

Friday

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Big apologies for not reposting this earlier!

As for Saturday...

We'll just be having a couple of our close personal friends over for a nice intimate WOD.

YEAH RIGHT!!!  Bring a friend and get ready to have some fun.  We'll be hosting our OC Affiliate bash with CF Laguna Beach, CF Newport Beach, Balboa, HB, OC, Canyon, CAMPEN, 31, 91, and folks from out of the county too!

Mandatory: Check in (waiver), and get a wrist band if you're doing the WOD.

As you check in your heat number will be written on your wrist band.  If you're going against someone for some serious smack talkin' braggin' rights you can even get into the same heat with 'em!  No shoving, eye gouging, fish hooks or body checks.  We will run six bodies through at a time and we'll be modifying as needed so there's no excuse for being a weenie ("I'd beat you but you're bigger than me!").

The WOD heats will start around 1020, then we'll start 'em about every six minutes so LISTEN UP for your heat number to be called.  IMPORTANT, the crowd won't be small so we ask that you keep clear of the savages working out; the WOD is about a 14-20 minute piece of work and is designed to flow through and out the building so help keep an eye on the little people.  One monitor/judge will be assigned to each heat and will keep your times - know that timer and get his/her attention at the finish line, make sure they hear you!

There will be an award for the best combination of time and form!  Anyone who goes hard with their best form could take it!  There will not be a booby prize for the knothead who cuts form to cut time - don't be that guy ("Mr./Ms. Best-Half-Reps..."); use Full Range of Motion!!!

After the WOD there will be healthy and sinful food and drink for your dining pleasure.  A couple of big Johns will be helping around the barbeque and making sure the kids stay out of the hard stuff.  Children can be duct taped inside the Jumper thing so we should have a couple hours of rest time for the parents.

And we apologize for the parking hassle but our lease mandates it, please park on the street.

We'll see you then!!

Thursday

Just be glad it's not "Fran-ish" from the games.  OR... you can do it to standard as it was in Aromas.

But bring your own hand tape!

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

If you see Matt G. wish him a Happy Birthday!  He's 26, or so.

Wednesday

Some of us can't even show up on a day like today!

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

Legendary Linda Leipper lovingly leads long load launching leg leveraging lifts.  Legit!

Later...

Tuesday

Just a handful of minutes...  You will have a renewed respect for our friend the C2 rower after this morning.  Get a nice three rounds of warm up and strap it on!

Row 2K

Then flop down in front of a fan.

Monday

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 or 150 Single Jumps

Sunday

Nice day for a little rest.  Go check out the big swell at the beach.  There should be warm water, nice conditions and the U.S. Open of Surfing down at the pier.

Here's a cool motivator.

And here's a lesson in why we tell you to lock your arms out when the bar is overhead.  Elbows straight, get under it!  Any problems, dump it behind you and get away from the bar.

Saturday

Short warm up run; maybe a row.  Couple rounds of warm up, then:

10 Med Ball CLeans
200m Run (around the church)
9 Med Ball Cleans
200m Run
8 Med Ball Cleans
200m Run
7 Med Ball Cleans
200m Run
6 Med Ball Cleans
200m Run
5 Med Ball Cleans
200m Run
4 Med Ball Cleans
200m Run
3 Med Ball Cleans
200m Run
2 Med Ball Cleans
200m Run
1 Med Ball Clean

Cool Event of the Day: It was great seeing Ryne and Jeremiah, back from their all expense paid trip to Afghanistan.  Thanks for your service gents, and welcome home!

Friday

Some shoulder fun tday.  Have at it!

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Nice depth brother.  A little fuzzy on the focus but perfect on the depth.

Thursday

Nice, some heavy stuff for you.  Don't blow off the heavy days, they're like those long runs!

Deadlift 5-5-5-5-5 reps

Wednesday

Give your arms a break today!

Four rounds for time of:
Run 400 meters
50 Squats

Get warmed up nicely for this.  Try and stay off your heels as much as you can while running.  Remember that POSE position and think - pulling the heel - up toward your butt.  Keep your torso upright and lean forward from the ankles, not the waist.

And make those squats nice and deep!

Tuesday

Looks like a long one but it's not.  Plus everyone will be cheering you on!

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

If you are working on those HSPU's do a heavy Dumbell Shoulder Press.  Also the sub for L Pulls is Knees to Elbows 2:1.

Monday

Someone was talking about a sore butt the other day.  Seems like there was a bit about, Walking Lunges.

Let's see what this does to your buns of steel...

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I love those things!!!

Sunday

Classic!  Wrote a huge post with all kinds of good info and when I pressed "save" it was just, poof!  Disappeared.  So here it is in a nutshell folks:

Rest.

Not sure if I posted this yet but here's a pic of Paresh in what is now 120 degree heat, working on his tan in the barrio.  Be safe and use sunscreen little bro.

Additional info, save this date!
Come join us on Saturday the 26th as we get the opportunity to host our friends and local CF affiliate neighbors.  We'll have a solid workout and then chow down with a barbeque.  There'll be a jumper for the kids and a CrossFit Kids' workout (after the adult WOD).

We're looking forward to seeing our extended CrossFit family!

WOD:

Big-Butt-Busting-Thick-Rope-Climbing-Slam-Ball-Slamming-Weight-Pushing-Gut-Check-of-a-Sweat-Fest! (With, of course, modifications and/or free I.V. fluids for everyone)

Start Time:
1000

Saturday

C'mon and have some fun today! 

Do a couple rounds of warm up then try a dose of the following:

3 Rounds for time -
Row 500m
20 Box Jumps
20 Burpees - "yeah Burpees!"
20 Wall Balls
20 Push Press  (95# or 65#)

Then have a fantastic day.

We leave you with... nice Knees to Elbows!

Friday

Wow, another week, done.

Time to ramp it up for the weekend!

As many rounds as you can in twenty minutes of:
20 Ball Slams - hands overhead (Games standard) elbows locked out at the top
20 Knees to Elbows - that's, "Elbows"
20 Back Extensions - either Back Ext. or Glute/Ham Ext. are fine

Walking Lunges are the only way you get from one station to the next.  Get DEEEEEP in those Lunges with your torso upright as possible and with that trailing knee hitting the deck.

This is Jason Khalipa of CrossFit Unlimited, the winner of the mens' division of the Games, seconds after he won.  The other gents were still wrapping it up as Jason realizes what he has just accomplished.  In true "come from behind" style, starting with a time handicap, Jason ate the leaders up one by one.

Here's what it was all about as Austin Begeibing, owner of CF Unlimited, congratulates his athlete/friend after the final workout.  You guys made us all that fired up!

Thursday

Run a 10K

OR...

Row 1000
Run 800
Row 1000
Run 800

No rest in between efforts, for time.

Don't get hung up in the stirrups!

Wednesday

A simpler strength day.  Simple, not easy.  Go heavy.

Shoulder Press  3-3-3-3-3

Drive from the heels and a flat foot.  Keep your ankles, knees, hips and torso TIGHT while you send that weight up.

Tuesday

Just when you thought it was safe to come back...

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

And if you got your a$$es kicked at Aromas you should be taking it easy for a couple days (i.e. half reps or not for time or leave the pull ups out).  Especially if you're having trouble tying your shoes...!

Here are some monsters doing their thing.

Monday

Comin' home!

First, a sincere thank you to Greg and Lauren Glassman.  None of this woud be happening without you two.

We'll be back at our shop today with a WOD at 5:00pm, 5:30, 6:00, and 7:00.

We couldn't be more proud of the crew we took to the Games this year.  Like every athlete at our affiliate, it's great to be around you guys and we learn from each of you.  Every one put out here; even the kids had to work hard.

Linda almost stole the show with a fantastic 12th place overall finish.  At one time she was in fourth place!  She did take a solid first place in the "Fran-ish" thrusters and pull ups event.  Great job girl.

I want to give speciall thanks to Mike K. for the awesome support he gave in the medical tent.  Along with Doctor Mike Ray (world's coolest E.R. doc) from CF Flagstaff, this year's Games were very well supported.

Sunday

Rest.  And rest assured we're not.

Tyler's sort of resting here.  Great job dude.  You represented with awesome heart.

Saturday

Go to sleep!  Get rested!  Hydrate!  Kick everybody's a$$!!!

Okay at least have a fun time doing an awesome trio of workouts.

See you there!  We'll be in the "Medical" tent behind the bleachers.

Here's a little guy working his way up to a 500+ pound DL at last year's games.

GO MARINA!!!

Friday

So, we were looking for something to put a CrossFit Marina window sticker on when we saw...

We'll scrape it off for 'em later!

Let the Games begin!

Friday

Happy Fourth of July! 

Bless our country and all our family and friends in her services.  We want all you home safe and soon.  And Paresh finish your damn Burpees...

We are closed until the evening WOD on Monday the 7th.

We're reporting live in beautiful Aromas, doing the advance party thing.  The Thrusters and Pull Ups will be on the north side of the barn.  The Deadlift/Burpee WOD will be on the east side of the barn on nice thick pads (in shade in the late afternoon).  The hill is U-G-L-Y... see the photo.  At least the run is not a 5K!

We'll hopefully be helping with set up in the morning.  Call either of us if you need anything on this end.  The best route up here is NB I5 to WB SR 46 to NB 101; once you get through Salinas, then Prunedale (yeah, Prunedale) start looking for the sign that says "CrossFit Games 1 Mile" on your right.

Start hydrating and include some starchy carbs (not five pounds) in your prep.  Whatever voodoo thing you do, vitamins, crystals, lighting candles (we'll have extras), take care of it.  It's time to strap it on and get to work.  We'll have electrolyte replacement drink for you after your workouts and we can hook you up with local stores and resources if you need anything else.

Let's have some fun!

Thursday

Ahhhh so now you know the WODs for Saturday at the Games.  A Fran with super strict standards (nice surprise!), and a 5 round WOD of 5 DL's (275# gents/185# women) and 10... Burpees!!!  Then a Hill Run of 750m.  Done in hopefully the order you request, with several hours in between each event.  What will they spring on Sunday?!?!

Let's have some fun people!  We hope to represent you all well.

We will be closed from Friday morning until Monday evening.  We'll have workouts on Monday evening so don't get too rested!

As for today:
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.

If you're going to the Games, have some light starchy carbs with little fat or protein through today and tomorrow.  Don't go too heavy.  And DON't be caught working out!

Wednesday

Hey we're not nervous or anything...  It's only 7:20am and we've already had three calls on what we'll be doing at 1800 when the Games information is posted.  Now go do an easy Two Mile Run and chill. 

If you want to come by the HOUSE at 1800 we will have three or four computers up with good access.  Wherever you are, please get on line EARLY and put in for your slots.  It looks like a first-come-first-served deal with the sign ups so jam 'em in ASAP!

Then call us and let us know what you're signed up for.  Hopefully they'll post the actual heat times before the games.  If not, we'll have to see what we get at the Rancho del Castro.

And be glad you're tapering, look at today's craziness!  Key word here, modify if you need to in order to keep that decent form.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Pace the work, watch the form, be safe.

And we want to thank Kelsey for being so patriotic....