CrossFit Marina - Huntington Beach, CA

Sunday

Rest already!

And for those of you who hit the WOD on Friday, watch out when you sneeze!

All those turkey leftovers are incredible.  Just try and avoid the sweets.  Eat the good veggies and the bird!

You may have noticed a box in the office corner that has an "Operation OC" flyer on it.  We would like you to consider bringing a item or two, whatever you can to support some of the families in the fire areas that were forced to leave their homes, or who lost their homes.

Items to donate might include:
Ready to eat foods (non refrigerated).
Infant care items.
Toiletries.
New clothes in children sizes.
Toys for holiday gifts.
Gift cards.

Thanks for your consideration on this.  The last day to donate is December 19th.

Also, there will be a 6:00pm "floater" WOD option.

See you manana!

Saturday

It's Saturday?  It's like Ground Hog day all over again.  In a good way, holiday weekend style.  Come on in for something with, no Sit-Ups...

1k Row
60 Double unders
50 Thrusters (45#, 35#, 22# bar)
40 Ball Slams
30 Burpees
20 Pull Ups
100 Walking Lunges
400m Waiter Walk (25# Plate or 10# plate)

See you there!

And thanks to all our guests for stopping by this holiday season.  It's been great seeing visitors from all over the country.

Friday

Want to work through a little of that Turkey Day "swelling"?  Join us, but not after a big breakfast!

0800 and 0900 WODs today, of:

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Great job yesterday at the track everyone.  Fewer dropped ball penalties than ever; fear of mud-Burpees motivates!

Thursday - Thanksgiving

You made it, Turkey Day!  Now, before you get into the eat, nap, eat, nap mode, join us for a little fun at the Marina H.S. track at 0900.  Bring some work out clothes you don't mind getting just a little bit dirty.  It may be a little um, dewey.

'Cause we'll be runnin' the:  Second Annual Completely-Legitimate-Yet-Only-Quasi-Rational

 Thanksgiving "Med Ball Mile"
Partners run just four easy laps, for time...
You toss a med ball back and forth between each other.  Only ONE of you can run at any time.  The partner holding the ball doesn't run.  IF ("when"!) you drop the ball each partner has to do 15 Burpees.

In the mud.  The cold, slick-as-snot mud.  Ya gotta love it!

THEN you can go feast!

And if you can't make it, have a fantastic Thanksgiving.  We're thankful for each of you coming into our lives.

Wednesday

She's so nice, but her WOD is such a hand killer.  Tight grip baby!

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

Turkey Week Schedule:
Wednesday: 5:30, 6:00, 8:15, 9:15 and 10:15am  5:30 and 6:00 pm.
Thursday: 0900 at the Marina track.
Friday 8:00 and 9:00am.
Saturday: 8:00 and 9:00am.

Tuesday

Yikes, someone didn't get enough on Saturday?  It was too easy?  Whatever, you people are some kind o' hardcore!  Let's try this on for size:

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups (GOOD locked out and deep)
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Holiday Schedule:
Tuesday 5:30, 6:00, 8:15, 9:15 and 10:15am  5:30 and 6:00pm.
Wednesday: 5:30, 6:00, 8:15, 9:15 and 10:15am  5:30 and 6:00 pm.
Thursday: 0900 at the Marina track.
Friday 8:00 and 9:00am.
Saturday: 8:00 and 9:00am.

Monday

It's Oly liftin' day!

Clean and Jerk 1-1-1-1-1-1-1 reps

Hit it heavy and make it safe.  DON'T TRY WHAT YOU CAN'T LIFT WITH GOOD FORM.  Get that solid squat clean depth and go up in decent increments.

Holiday Schedule:

Monday 5:30, 6:00, 8:15, 9:15 and 10:15am.  

Tuesday 5:30, 6:00, 8:15, 9:15 and 10:15am  5:30 and 6:00pm.

Wednesday: 5:30, 6:00, 8:15, 9:15 and 10:15am  5:30 and 6:00 pm.

Thursday: 0900 at the Marina track.

Friday 8:00 and 9:00am

Saturday: 8:00 and 9:00am

Sunday Pull Ups

Here's some Pull Up bar Info:

Please learn from our mistakes and have fun when you build your bar/s!

When ordering pipe, if you order "inch and a quarter" pipe you'll get pipe with an inch and a quarter OUTER DIAMETER.  If you order "inch and a quarter" tubing you commonly get an inch and a quarter OUTSIDE DIAMETER.   So whatever you order make sure you let them kow that you are ordering for the outside diameter.

We have an inch and a half outside diameter on all our bars and we have about 58 feet of useable pull up bar length, ranging in heights from 7' to 7 1/2' to 8'. 

The manufacturer of the fasteners is Hollaender and the product is called Speed Rail.  The stuff literally goes together like Tinker Toys.  The only anchor bolts we use for the concrete are 1/4" Red Devil lag bolts.  The only thing you need to borrow to install them yourself is a friend and a hammer drill.

If you are going into a stud wall use a length of 2 x 6 board to anchor horizontally against the studs, the seat the flanges against/into the the board.  See the CF OC's method for this on one of their blog pics at: CF OC.

And feel free to call us if you have any other questions for your specific install!

 

Saturday

Okay okay so there was a little guilt from the last epic Saturday beatdown.  Today's was short, sweet, but intense and you all kicked a** in a big way!

Natural Disaster (aka help your neighbor) a Teams-of-Three event

50 Squats - each
P-Bar Walk x 5
Tool Run x 400m - each
Rope Climb x 5
Burpees x 50
Ball-Overs x 50
500m Row - each
GHD Sit Ups x 50
50 BEST FORM Squats - each

We want to be on each of your teams when the big one hits...

 

Friday

Game it...  Should you pace your runs with submaximal sets of Pull Ups to get more rounds?  Or do you try and kill it with a bodyweight massive-max-rep effort every time?  How will it effect your runs?

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

Happy Birthday Joanne!  Have a fantastic B-day.

Thursday

"Oooh no, not, overhead with big weight!?"
Yes Lafawnda, even small people can get weight overhead in a safe way.  Come join us for some bar-launching bliss.

Push jerk 1-1-1-1-1-1-1 reps

And if you want, we'll even show you how to dump that bar safely! (if you haven't done this yet, try it tomorrow with Denise or me)

And Happy Birthday to my blushing bride!!  I hope you enjoy your new chain saw honey.

Wednesday

C'mon, get with the stinkin' program!  It's time to start eating like yuman beans.  Like human beings, as in our ancestors, folks who didn't have the "luxury" of trashy processed carbohydrates.

From now until the New Year, try and eat only three disaster meals a week, no more.  You know 'em, the ones written on the white board last week.  The ones we love; to hate...  Space 'em out or eat them all in the weekend.  The rest of the week just put a little more thought into what goes into that cake hole!

Start by reading a little more about the Zone.  Spend a couple minutes perusing the tabs on this basic intro page for the diet advanced by Dr. Barry Sears.  This is the diet that has produced the best performances by CrossFitters.  Ask Denise if you have questions about the Zone anytime.  We have many of the Zone books you can borrow.

The Paleolithic Diet is the next best thing, and can be eaten in Zone portions for the best overall effect.  You can find more introductory information at this great link.  Both of these diet links come directly from CrossFit HQ on the bottom of the right side of the home page.

There is no better group of people for support than the ones in our box.  Learn together and kick some butt on this.  It's not just about performance and output, it involves your lab results and other medical markers that both of these diets definitely can change for the better.

As for the other daily dose, it's:

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

If you can, hoist that 72# KB for the swings, not the 52#; but only if you do it with solid form!  That goes for the wimmens too; get a next size heavier KB to swing.

And Happy Birthday Bryan L.!

Tuesday

Go my children and lifteth and be not shy with thy stones, hoist them mightily.

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

Keep your body tight in those squats.  Get deep and control that bar; no dropping like you're in an elevator shaft!

Monday

We did a breathing-test WOD in the smokey air yesterday and it didn't seem too bad with the door closed.  We'll try that again today with the rowers for this WOD.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Happy Birthday Rachel!

Monday floater WOD - 1800.

Sunday

Rest; and don't breath too deeply!  Freakin' fires. 

We hope all of you are well away from the burn areas and your family and friends are well taken care of if they're near it.

This week there will be floater workouts at 1800 on Monday, Thursday and Friday.

Saturday

You still have some grip left!

As many rounds as possible in 20 minutes of:
10 Box Jumps
10 Knees to Elbows
10 Sit Ups
10 KB Swings
10 Walking Lunges

We'll have the usual 0800 and 0900 WODs for those of you who can't make it to CF OC's Grand Opening in San Clemente.  For the rest of you, we'll see you there, and don't hog the Jumper!

Their box is at:
929 Calle Negocio STE C
San Clemente, CA 92673

Friday

If your paws are smoked, insert "Push Ups" for the Pulls.  And get deep in those Squats or Bob will holler at you.  I rely on his yelling if I'm shorting my Squats.

As for today's tribute:

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Hit it hard!

Thursday

From the deck, to the rack position.  Start slow, get the speed in the middle, open that hip and keep those arms as straight as you can for as long as you can.

Power clean 1-1-1-1-1-1-1 reps

Crossfit Orange County will be hosting the OC Affiliate gathering, Fundraiser, and WOD on Saturday 11/15/08. We will kick off at 9:00am and begin the WOD at approx 10:00am.  There will be stuff for the kids and a large barbecue for the chow line (firefighters!).

The fundraiser has lots of cool stuff that will be raffled off: stand up paddle boards, surf boards, a week in Hawaii, Ocean minded sandals, Hobie sunglasses, rounds of golf, and many more items.

Their box is at:
929 Calle Negocio STE C
San Clemente, CA 92673

There will be a 6:00 pm floater workout Thursday.

Wednesday

This is a fantastic WOD.  Your proprioceptive abilities will be, um, well tested.  It isn't a quickie either, so if you're pressed for time you may need to choose how many rounds you'll try before you start.  Here's a little hint: no round will be as fast as your first.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

The mod for the Inverted Burpees is Knees to Elbows and Shoulder Press, then Ring Pulls or Band Pull Ups and Burpees modified as needed.

Tuesday

It's Veterans Day!  Thank you to our past generations and brothers and sisters in harm's way who put up with so little and endured such hardship so we can enjoy so much. 

It's also conveniently give-your-shoulders-a-rest day.  Enjoy.

Four rounds for time of:
Run 400 meters
50 Squats

Monday

A few classics coming up...  This is going to be a great week!

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

Safety reminder!  Spot your neighbor on the bench if you're resting.  Use a thumb-around, closed grip on that barbell and watch that tight grip on the Pull Up sets.

There will be a 6:00 PM WOD on Monday and Thursday this week.

Sunday

Rest Day!!

There will be a 6:00pm workout on Monday and Thursday.

Saturday

This oughtta warm you up...

Get a good warm up then hit this as individuals:

1K Row
3 Rope Climbs
25 Seated Shoulder Press
30 Box Jumps
35 Ball Slams
400m Farmer Walk (45#/35# DBs)
40 Burpees

See you there!

*** We MAY have to park on the street for our church neighbors.  They're having a special guest today so if you see their doors open and people parking in good numbers, PLEASE park on the street.  Thank you!

Friday

Wonder what this'll smoke...  and get in here Deb K., no monster-grip needed!

2 Minutes Max Double Unders
2 Minutes Max Sit-Ups (Abmat)
90 Seconds Max Double Unders
90 Seconds Max Sit-Ups
1 Minute Max Double Unders
1 Minute Max Sit-Ups
30 Seconds Max Double Unders
30 Second Max Sit-Ups

Have fun, it's Friday!

Thursday

A Fran-ish twenty minutes.  Make that heart hop.

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

There will be a 6:00pm workout tonight and Friday.

 

Any idea what is Greg whispering in John's ear?

Wednesday

Bring your wheels baby!

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

Stretch those sticks when you're done too.  Get your hip flexors as well as your glutes and hamstrings. 

We will be having a 6:00pm Workout on Thursday and Friday.

Tuesday

Hey remember to grind, sand, shave (whichever, do it gradually...) those calluses after you work out, while they're still formed up.  And keep a tight grip through the WOD.  When you start getting smoked at the end is the time to pay attention to that nice grip.

As for the fun 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. 

Happy Birthday Kari!!

 

Floater alert:  There will be a 6:00pm Workout on Thursday and Friday.

 

Monday

Go H-E-A-V-Y

It's good for your soul.  Okay, how about it's good for your Oly lift form.  Keep your torso upright during these Thrusters and get confident under the bar.

Thruster 1-1-1-1-1-1-1 reps

See you soon!

There will be a 6:00pm workout on Thursday and Friday.

Sunday

Rest Day!

Some people have day care, some people medicate.