CrossFit Marina - Huntington Beach, CA

Monday

Happy Labor Day this...

Workouts will be at 0800, 0900 and 1900 (7pm, we'll get you on that 24 hour clock yet)

For time:
75 Perfect Form Push Ups - NO REST  (shoulders must be below elbows and chest to the deck at the bottom; you cannot break the plank position with your body).
When you break:
Do a Church Run (200m)

Knee Push Ups, same standard, but 100.

If your knees drop, or if your ass rides up, or if you don't get full lock out at the top... hit it.  All the way down; all the way up.  Enjoy the runs!

There will be psycho judges.  They may be youmg.  Devon knows what to look for.

Sunday

Rest; and check out these two upcoming events:

Jeff Alexander, our friend from Network Fitness, will be holding the "Knee Matrix Re-Gen Workshop" on Saturday the 13th of September.   If you've ever had the opportunity to have Jeff work with your knotted muscles, you know what miraculous trigger point therapy is like.

The workshop cost is $50.00 and includes a Trigger Point Massage Ball.  Registration information and much more detail about Tripper Point Technology products can be found on the "Knee Matrix" link.

ALSO:

Later in the month on Saturday the 27th, we'll be visiting CrossFit Newport Beach.  They're hosting the September OC Affiliates' gathering with a big twist.  The annual Athletes' for A Cure Prostate Cancer Foundation fund raiser along with the Wounded Warrior Foundation will get the funds we raise by doing a Fight Gone Bad at the gathering that day.

You can register for the OC CrossFit Affiliates Team if you want to participate.  And you know our motto on these, "the more the merrier".  Lets see how much we can raise for these two good charities.  There will be some good eats and the usual great folks as well, with our family from Laguna there as well.

Saturday

Come on, get up and hit it!

3 Rounds for Time:
20 Burpee-Knees to Elbows
20 Box Jumps
20 Double Unders

See you at the shop.

Ankles, knees, hips extended, elbows up and outside, bar traveling up the body and not way out front.  Good job!

Athlete of the weekend goes to Nora L.: "For comittment above and beyond the norm..."

Nora continued to take it to her WOD today, even after it took its best shot at her.  Your tenacity here carries over not only to your life but as a motivator to the rest of us young lady.  Thank you for the reminder of what this program can give us.

Every serious CrossFitter under this roof has had the EXACT same response to one or more "epic" WODs that render an exceptional neuroendocrine response (aka - suckfest/beat down).  We're proud to know you for the way you handled yours.

Friday

Modify those Muscle Ups with a 3:1 Pull Up/Dip ratio if you need to.

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps (or 95# for women)

A classic.

Thursday

Nice piece of work below.  REALLY concentrate on keeping your back straight during the KB Swings and the Burpees.  Form first; THEN consistency and then intensity.

For time:
30 Handstand push-ups (or heavy shoulder press)
40 Pull-ups (or 80 Jumpers)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees (almost done Tracy, good job!)

Yep, just one round!

Wednesday

A little Front Squatting.

Look at the number of reps and don't bite off more than you can chew.  Once you get a decent warm up and get down deep with your best form, then up the weight.

Front Squat 10-10-10-10-10 reps

Enjoy the lifting!

Home of CrossFit San Francisco and the awesome Dr. Kelly Starrett and Adrian Bozman!

Tuesday

It's bring your own vest day...to have fun with:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Speaking of vests, Jim gets a free one with his new badge.  Congratulations and be safe you two.  We're proud of you and we miss you.

Monday

Not a bad day for a little coast drive through Stinson Beach.

And, for time:
Run 800 meters
95 pound Shoulder press, 21 reps (65# for the wimmens)
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

See you guys soon!

Sunday

REST

Think about the folks who really enrich your life.  Spend some time with one or two of 'em.  Can we ever really thank some of these people enough for the support they've given us?

Congratulations Tony (Troy) and Jamie!

Mr. and Mrs. Budding, 8-22-2008.

And you know the wedding was fantastic when it was held near the: 

Saturday

Watch those crazies running the Circus tomorrow!  It sounds like fun-o-plenty... but watch 'em.

Three rounds for time:
Run 400m
3 Rope Climbs
15 Sumo Deadlift High Pulls (75#/55#)\
30 Box Jumps

No letting go at the top of the rope for cryin' out loud.  We'll have none of it.

And for either after, or in place of your WOD:

Head to Jimi's in Laguna tomorrow for the monthly Affiliate gathering.  See below for the schedule of cool stuff:

It's the OC Affiliate Monthly Group Workout!

Saturday, August 23rd at 10 am, Laguna Beach.

Come join us in Laguna Beach when CrossFit Laguna Beach hosts the once a month

Orange County CrossFit Affiliate Group Workout. 

We'll have a solid workout, scaled for all levels, and then chow down with a barbeque. There'll be a jumper for the kids too!

Bring your whole crew see what CrossFit is all about, meet the local affiliates, trainers, and see our CrossFit box. If you've attended before you know what a great workout and time this event is!

Address: 2295 Laguna Canyon Road, Laguna Beach, CA. Click here for directions.

RSVP by replying, or just stop by to meet CrossFit Laguna Beach, CrossFit Newport Beach, CrossFit Marina, CrossFit Balboa, CrossFit Orange County, and CrossFit Camp Pendleton.

Please park directly across the street at the Art College.

CrossFit Laguna Beach

2295 Laguna Canyon Rd
Laguna Beach, CA 92651
(949) 466-0537

www.crossfitlagunabeach.com

Friday

Looks like Jeff is resting at the top of the Pull Up; just hanging out up there.

For time:
100 Ball Slams (No, spare your hands; unless they're fine and then you can do Angie if you like)
100 Push-ups
100 Sit-ups
100 Squats

Get some!

Thursday

A benchmark day!

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

Pace - it - people.

Wednesday

What are these people doing?  Remember nap time in Kindergarden? 

Please accept our apologies for not having Pull Ups today; sorry.

In the mean time it's:
Deadlift 1-1-1-1-1-1-1 reps

Work up to a one max rep after a good warm up.  Don't wait for the last one or two sets to nail your max.  Try going heavy in the third or fourth set maybe.

Whatever you do watch your dang backs.  Once your form takes a trip south, stop.

On a different note: Mari, I promised, so I will pay up.  I'll be doing "that workout" this morning early if you want to come witness my misery!

Tuesday

Okay here's the grip piece.  Watch the hands baby!

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Mods are: Jumpers are 2:1

Or you can take an easy and fresh alternative like Edgar and Deb.  And you thought you had too much spare time on your hands.

Monday

You'll still get that Pull Up dose this week...stand by!

But first:
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.

Here's an incredible video about nutrition, courtesy of CF Endurance.  It humorously sums up the findings of the book "Good Calories Bad Calories" by Taubes.

Sunday

Rest yer bellies!

Or your shoulders (ice that thing, Willy!).

And be glad Dave and our favorite air-guitarist, Steve Bieda represented at an "old-school" plane-pulling contest.  They helped earn $50K for Special Olympics by taking a Fed Ex plane for a 25 foot walk on a leash.  Great job guys.

Took 'em 10.42 seconds!

Saturday

Happy weekend!

Five rounds for time of:
400m Run
25 Push Ups (P-E-R-F-E-C-T form, chest to the deck)
30 Squat Jumps with 45# Bar

Anyone sneeze or cough lately...?

Remember, next weekend (the 23rd) Jimi and the awesome folks at CF Laguna Beach are having a WOD and BBQ like we had last month.  Let us know if you can make it down there.  We'd love to represent.  They all did a great job up here killing that WOD.

And a shout out to our hard-charger-of-the-day yesterday.  Glad your stack-and-swivel is okay Willy.  Heal that shoulder up quick!

Friday

Two words... get - ready.

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Modifications will be available for your fitness pleasure.

Thursday

A day o' lifting.  Just enough reps to keep you thinking about form.

Shoulder Press:
5 Sets of 5 Reps

Have fun!

And great job by all of you on National Trash Your Abs Day.  Can't wait 'til Friday...

Wednesday

And the hits just keep on comin' (kickin' myeea$$)!!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

We'll modify for you as needed.  Oh and don't cough or sneeze for the next couple days eh? 

Tuesday

Players' Choice...

Run 5 K

OR,

As partners:
Row  7000m total
While one rows, the other runs 800m.

Just be glad there are no 155# bars in this one!

Monday

A lesson in modification comes our way:

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

There will be rope pulls set up, and most will be encouraged to use legs on the rope.  Either way, with the lifts or the climbs, if you can't do one or two with perfect form at the warm up, modify.

Sunday

Rest easy!

Watch the Olympics and cheer on our countrymen and the other incredible athletes from around the world.

They're like you.  They know what hard work is.

Saturday

Dreams of the Olympiad

Why are we doing this?  What do we want for ourselves in health and athleticism?  Let us support you in your goals.  You bring the desire, the intensity, the heat.

We'll bring the form stick...

As many rounds as possible in twenty minutes of:
Row 300m
15 Knees to Elbows (e-l-b-o-w-s)
10 Burpees (hands clap overhead, arms straight up)
3 Forward Rolls (or shoulder rolls)

It's a body weight thing; go hard!

Friday

Simple... yet brutal.

Modify this as needed:

"Karen"
For time:
150 Wallball shots, 20 pound ball

What's not to love about that WOD?!

And here are a couple of hot chicks.  Really.  Heat; hot.  At least they got to run forward for part of the way.  Good job girls.

Thursday

Nice one here:

45 pound Dumbbell Squat Snatch, left arm, 21 reps (mods can include Power Snatch)
45 pound Dumbbell Squat Snatch, right arm, 21 reps
42 Pull-ups (or double up for Jumping Pull Ups)
45 pound Dumbbell Squat Snatch, left arm, 15 reps
45 pound Dumbbell Squat Snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell Squat Snatch, left arm, 9 reps
45 pound Dumbbell Squat Snatch, right arm, 9 reps
18 Pull-ups

Yikes!

Wednesday

This pic was from the last beach day.  I know, two sunset shots in a week.  But they were two fantastic days with a great group of folks.  And the weather was p-e-r-f-e-c-t.

Go heavy with this WOD.  And get used to dumping the weight if you want while you're warming up.  Just let the guy next to you know you're tossing it!

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

Watch that depth, elbows up, back straight, big chest, drive!

Tuesday

Huh , what hamstrings...?

IMPORTANT! We'll be doing this at the High School track!  All workouts.  Be there or be square (where square means locked out...).

Hit it baby!

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

Get a good thorough stretch while youre still warm after the WOD.

Monday

Rome, the colosseum, CrossFit; perfect vacation?

You can feel like you're almost there if you do this WOD:

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Let's see how Greco-Roman that makes you feel!

Sunday

REST, at the beach.  With your family and friends.  Or us...

Hey we'll have cold stuff to drink at least!

Tower 17; 10:00am 'til...  Bring your own whatever.  See you there!

Saturday

Run a 5K,   Noooooooooooo!!!

Definitely something without running today.

As many rounds as possible in 20 minutes of:
10 Deadlifts  (75# bar or plain bar, or 20# DB's)
7 Front Squats
5 Shoulder Press

Our friend Todd from Hawaii doing a solid Push Up.