CrossFit Marina - Huntington Beach, CA

Tuesday

Warm up well, get as heavy as you can early, then stay there.  Lock those elbows out and get UNDER that weight.

Push Jerk 5-5-5-5-5 reps

Gail and Janine hit it here with Lee giving stout support during FGB.

Monday

National Spare Your Shoulders Day (some of you trashed 'em this weekend?).  So...

Four rounds for time of:
Run 400 meters
50 Squats

Use a butt ball or a box, but hit the BOTTOM AND THE TOP of each squat.  It's as important for us that you open that hip, standing tall at the top, as it is that you nail that deep squat.  Have fun on the waddles, I mean runs!

**There will be a Friday 6:00pm Group workout.**

Sunday

Rest Day!

Form was their business, and business was good...

Thanks to all who came to CFNB's affiliate gathering yesterday.  You motivated us and made us proud.  Proud that you didn't get into that one-shot-of-Patron-per-muscle-up contest.  Just kidding, even that was an impressive display; of liver function!

And was that Bryan doing one pinkie pull ups?!

Saturday

Today we ask you to come join us in a fund raising effort for two very worthy causes.  Athletes for a Cure promotes research into the treatments and a possible cure for prostate cancer.  The Wounded Warrior Project provides vital support for families of injured military members while they go through their medical treatments, often far from home.

We will have a WOD at 0800 at our shop for those who can't make it, but if you have the time, we'd love to see you at CrossFit Newport Beach at 1000 as they host this month's Affiliate get-together and the FGB fundraiser and barbeque.

If you can't make it there, be at Marina at 0800, Denise will have you do -

Six rounds for time of:
4 Pull Ups
8 Push Ups
10 Heavy Shoulder Press (with DB's)
15 Walking Lunges

Either way, have a fun WOD and have a great weekend!

Friday

And where's Jeb when he could be ripping out those new found Muscle Ups!

30 Muscle-ups for time

Or: 120 Pull Ups and 120 Dips.

Thursday

"Your grip will save your life."

Now get one.   

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

You can try to kill this from the beginning or you can pace the Pulls and get more total rounds.  Players' choice, hit it!

Wednesday

Some of us have been doing this for a good part of our careers...

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling and Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Been a long time since we've seen this.  Hold it close to the plate or try it like a fishin' pole, you'll still get yours.  Have fun!

Tuesday

Something you never seem to get enough of, stick time.

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Since there are a very few who can do the RX'd version of this we're going to have the following for our WOD:

"Broomstick Mile" modified
400m Run x 4
25 reps of PVC / light bar Snatch following each run.

This will hammer that movement home.

Monday

Nice day for a chipper; and here's one of the best.

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

Sell out or pace it, just keep moving.  Go Pat!

Also, there will be a workout at 6:00 PM today!

Sunday

Rest Day!

***There will be a 6:00pm workout on Monday***

Saturday

A 30 minute WOD...

Two minutes at a time...

Five rounds of:
2 minutes of Max Wall Ball Shots
2 Minutes of Max Rope Climbs (or Rope Pulls at 3:1)
2 Minutes of Rest

Your score is your total rep number.

Hang on tight!!!

Friday

Someone said something about their belly getting sore...

3x
400m Run
45 Ball Slams
30 Double Unders
15 L-Pull Ups (or Knees to Elbows)

Or run a 5K.

Thursday

Here's one for the Oly lifters.  How fast can you blast?

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

This is known as a "two hands, overhead anyhow" event.  You MUST lock out your arms/elbows at the top with straight legs and hips open.  How you get there is up to you; squat clean, power clean, etc.

Just MAKE SURE that you watch your form for safety, even more toward the end of your WOD.

And there will be a 6:00pm workout today.

Wednesday

Bring your speed boots!

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

Little teeny tiny reminder: USE GOOD FORM ON THE GHD!  LOCK YOUR FEET IN AFTER CHECKING THE FOOT PADS ARE SECURED!  REST USING THE HAND GRIPS ONLY OR DISMOUNT THE GHD.

Now go have fun.

**There will be a 6:00pm Thursday floater class**

Tuesday

An old acquaintance:

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

"But it's only eight minutes..."  okay, make it five, or four!

Will you "sell out" and hit it like an animal from the start, or will you "game it" and piece the work out in sub maximal portions?  Or try something new maybe, like going slower but doing all the sets unbroken.

And no big breakfasts for cryin' out loud!

**There will be a 6:00pm Thursday Class**

Monday

So tonight's the night.  The final night before the pinning of the new Chief Petty Officers.  No BS safety stand down here folks, just hit it.  The slugs will be going through 20 odd hours of pure fun a$$ kicking to finish off their two month initiation to the Mess.

To Hospital Corpsman Chief Petty Officer Scary Joe (aka Wedge Donovan), you're here brother.  Do the "shoes" in the community proud.  You are one of a few.

And thanks to CrossFit HQ for:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WATCH your form on the Power Cleans (or the modified version).  Get good elbow lock out and chest to the deck on the Push Ups and squat to a ball if you need it.  And make sure to open the hip all the way at the top of the Squat (thanks Alissa!).

Here's a link to a piece of what the CPO tradition is about: the Officers run the ship/command, the Chiefs make it run.  The last Chief Petty Officer initiation aboard the USS Constellation before she was decommissioned... "and always put your troops before you".

*There will be a Thursday 6:00pm Class*

Sunday

REST, with a friend.

Gail's resting here.  Really.  She makes it look so easy.

And Rachel, adios amiga.  Send pics of the great white north!

Saturday

A favorite, back by special request!  Well, maybe we never actually did this one.  Okay maybe nobody will really like it, but it's good for you; like spinach!

As many rounds as you can do in 20 minutes of:
4 "Plate" Push Ups (switch hands on the plate on each push up, one on the plate, one on the ground)
6 Knees to Elbows
8 Broad Jumps
200m Run With Plate

And a huge congratulations to Frank and Kelsey!  Tied the knot at the beach Friday evening.  Best wishes to you both and may you have many happy and healthy years together!

Remember:  At 1100 Jeff Alexander will be presenting his Knee Matrix Workshop for a $50 fee.  Trigger point therapy at its "most functional".  Come on by!

Friday

Oh yeah, it's FRIDAY!

That means...

Clean and Jerk 3-3-3-3-3 reps

Go medium weight on your warm up lifts, then get as heavy as you can (safely!) for as many of the sets as possible.

Thursday

What a memory, 9-11.  Please take a moment and put it in perspective.  Some are still realizing the significance of that day, those events.

Whatever context you view it in, events like this challenge our ability to adapt.  Each of us needs our health for the unseen obstacles life presents us with.

We hope to honor in some small way the innocent lives lost that day.  A hero WOD:

"Nate"
2 Muscle Ups
4 Handstand Push Ups (or heavy Shoulder Press)
8 KB Swings (2 Pood RX'd)
As many rounds as possible in 20 minutes.

Join us.

**There will be a 6pm Class**

Wednesday

A triplet, and not "for time", but reps.

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

Really watch your form on this.  If you're unusually sore or have any kind of injury, scale the heck out of the weight.  You'll still get smoked; trust us.

Tuesday

Your back or hammies a little sore?  Been lifting a little bit?

How about some linked-interval action:
For time:
Run 1K
Row 1K
Run 1K
No rest in between efforts.

Rachel found a secret place in the desert where there is no gravity.  We're gonna miss her when she splits for school in the next few days.

Monday

Today we'll have a benchmark WOD to hit. Like others, not a light weight piece.  And like those others we want you to do it safely and with good form.  To try and put you in a good frame of mind for it we ask you to consider some military athletes who also use this "functional fitness".

A local sailor, Michael Monsoor, passed away while serving in the gulf.  You may have heard of him, his family lives in OC and his brother is a Tustin policeman.  This video sheds a little light on the "fire-in-the-gut" that he possesed.  We see some of that tenacity in you guys almost every day.

Please watch it when you have the time; then lets do this:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

See you there!

Sunday

Rest-o-Plenty

And remember next weekend Jeff Alexander will be here with his Trigger Point Therapies workshop on Saturday at 1100.

He will be focusing on the knee.  Jeff's product is science based, professionaly delivered and truly, "good for what ails you".

 

Saturday

Another perfect day.  Come sweat and thrash with us for a bit.

Four rounds for time of:
500m Row
10 Pull Ups
20 Med Ball Cleans - (full a$$-all-the-way-down squat cleans thank you!)
30 Walking Lunges

Do it before it gets hot!

And what's this at 0900, a big group nap?  Is this "modified for all"?

Oh, and we've resupplied the first aid kit so cut loose!!

Friday

Yep, the end o' the week baby!

As many rounds as you can complete in 25 minutes of:
15 KB Swings
7 Shoulder Press
200m Run

DO NOT lean too far forward on the bottom of that KB Swing.  DO NOT round your back!  DO NOT be slower than...   Go!

Thursday

Hmmm, it's almost like there's a pattern developing here.  Like someone wants you to work on - form.

Deadlift 3-3-3-3-3 reps

'Cause you know you're not gettin' your massive one rep max on these sets-of-three after two good heavy days.  Watch your good back position, don't rip the bar from the deck.

And have fun!

Wednesday

More of the delicate lifts!

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

Let's hear some of the requisite grunting and groaning.  Just make sure you have a nice back arch, chest up and get DEEP enough to call 'em Squats.

And HUGE congrats to Darren and Erin.  First, the easy stuff, Darren graduated from the Fire Academy as you saw in the comments below and is working for the Vista Fire Department as a paramedic/firefighter.  Cool!

Erin however, is working on a baby, due on 11 February, 2009.  Congratulations you two.  We wish you the best!

Tuesday

And on the second day, they lifted.

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

Drop under it, fast!  Keep that torso upright as possible and open the hip violently.  Lock your elbows out as you're hitting the landing.
And keep your arms locked out with the weight overhead until you're standing up.  The lift is complete when your hips, feet and the bar are all in line and the bar hasn't moved for a second.

Blue made it a true Labor Day yesterday.