CrossFit Marina - Huntington Beach, CA

Wednesday

POLAR BEAR III
It's heeeeeeere!  The third annual completely wacko exposure to Chilly Willy, SoCal style.

January 1, 2009, 0900 hrs
The WOD
Three rounds for time of:
Two laps in the pool
400m Run
15 Thrusters (pick your poison)
15 Ball Slams
15 Burpees

Gear common to all participants:
Towels
Warm dry clothes to change into
Warm food and liquids to consume when you're done
Folding chair of your choice

Safety Info:
No kids unless a) it's warmer by then; b) They HAVE to be supervised  by you at all times, the pool is not safe for them and there will be open fire in the front.

Bring a designated driver of your choice.

Awards will be given for:
Best Dressed
Biggest Whiner
Most Likely to Whiz in The Pool
Best Time - Dominator
Most Likely to Hypothermiate
Most Spirited

Location:
See the map at the gym.

But for today's pleasure:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Holiday Hours:

December 31st  5:30, 6:00, 8:15, 9:15 and 10:15   Plus a 4:00 pm Floater workout.

January 1st Closed

January 2nd 8:15,9:15 and 10:15 only

Tuesday

Don't even try to say you don't love runnin'!  Specially after bein' all cooped up in that last nasty storm spell.    As for the running technique, POSE as much as you can just don't get in this old man's way!  He's like brown lightning!

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

There's still a wee chill in the air though.  I wonder if it'll hold through the New Year!  Denise was able to enjoy a bit of it today...

Holiday Hours:

Wednesday 31st:
5:30. 6:00, 8:15,9:15 and 10:15AM   Plus a 4:00pm Floater Workout; no other PM workouts.

Thursday 1st Closed

Friday 2nd 8:00,9:00 and 10:00

Monday

We're going to start this on one clock if at all possible so please show up on time!  You should have a good 15 minutes to warm up (warm = relative term in this frozen tundra!).

Watch the form when you get to the gut grinding finish!  The Sumo's can be brutal.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps (65lb for women)
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

There will be a 6:00 pm Floater workout!

Linda's giving Dave's vest a test run.  Who makes that vest model Dave?

Saturday

A bodyweight WOD extravaganza!   Watch as grown men and women swing like monkeys on the "bar-of-truth"!

Okay already just come hit it and get on with your fun holiday weekend.  Cause it's:

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

Yes, all done in order.

See you there!

Friday

We want you to have as much fun as these guys are having.  Just look at them trying to contain their excitement!

It should be easy to have that much fun today.  Just get a rest in between sets and watch your form.  Prep your torso for the lift and keep it tight throughout the movement.

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

Get  deep...

We're on holiday schedule today, 0800 and 0900 only!  See you there.

Thursday

"Merry Christmas to all, and to all a good WOD!"

 

We’re grateful beyond words for the support and commitment you all have shown through the year.  When you wonder about the gains you’ve made while “CrossFitting” look no further than the people next to you to see where we get our inspiration.  The iron will and tenacity displayed around our shop is a gift we can only hope to be good caretakers of.  Thanks for all you bring and we hope you all have a special Christmas and New Year season.

Wednesday

Here's a perfect WOD to lead into our Christmas Day off.  This smoker will make you feel like Santa on December 26th; ridden hard.

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Watch that step if it's raining, and rowing is an option.

Have a great Christmas Eve!

Holiday Hours:

Wednesday 8:00 & 9:00

Christmas Day Closed

Thursday 8:00 & 9:00

Tuesday

Please arrive to the workout on time! We don't want you standing around getting cold while the group warms up.  We need you all on the same clock for this one.  And if you stand around in this weather you might freeze solid!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Holiday Hours:

Wednesday 8:00 & 9:00

Christmas Day Closed

Friday 8:00 & 9:00

Monday

Run your tails off!  It's Edgar's favorite WOD, second only to the 10K.  We know you'll get warm during this one.

Four rounds, each for time of:
800 meter run

Happy Birthday Nicole; we are so proud of your efforts, 31 weeks along!

There will be a 5:00pm floater workout tonight.

Sunday

 

Rest Day!

 

Monday there will be a 5:00 pm Floater workout.

 

Holiday Hours:

Wednesday 24th 8:00 & 9:00 am

Christmas Day Closed

Friday 26th 8:00 & 9:00 am

Saturday

It's been raining Muscle Ups around here lately.  Linda, Joe, Justin, who's next?

Eat a big breakfast tomorrow then come join us for (just kidding, don't eat, you bubbala!)... The CrossFit 500!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, Men 36lb/Women 26lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, Men 45lb/Women 35lb
50 Back extensions
50 Wall ball shots, Men 20lb/Women 16lb
50 Burpees
50 Double unders or 150 Single Jumps

Holiday Hours:

Wednesday, 24th, 8:00 & 9:00 am

Christmas Day, closed.

Friday, 26th, 8:00 & 9:00 am

Friday

Prep for the weekend!

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

L-Pulls, yikes!  You can modify with knees-up pull ups or pul ups with a single leg extended.  Try alternating that; experiment during your warm up but remember, it's not supposed to be eeeeeasy.

And please check out that video of the Hip Extension / Back Extension and combo of the two as displayed by the coolest "extender" around, Shari Keener.

Thursday

Sure grown ups can play CrossFit Kids' games!

As for today's dose:

Split Jerk 1-1-1-1-1-1-1 reps

Try to get deep in that split, even if you have to leave a little weight off.  Develop the confidence, coordination and technique for dropping under that bar.

There will be a 6:00 pm Floater workout tonight.

Wednesday

Four words baby: keep-your-back-straight!

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

We won't use the exact CF Games rules but we want those shoulders open as you jump at the top of the Burpee, and get your chest to the deck at the bottom.

Make sure you open the hip fully at the top of the Deadlift and control it on the way down.  Do not try to catch this weight "on the bounce" or we'll be picking your spinal cord up with a spatula.

 

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

Tuesday

Let's try this on for size:

For time:
Row 500
30 Wall Balls  (20#/16#)
50 Double Unders
30 Knees to Elbows
50 Walking Lunges
Row 1K

Relatively quick and painless.  You deserve it!

If you heard a loud hooray at about 1100 on Friday it was the cheer that went up for the Muscle Up here.  Great job Linda!

Monday

Bring your frog legs for the jump-fest.

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Please think good thoughts for one of the most inspiring CrossFitters we know.  Pat B. is getting her hip replaced today.  We're thinking of you Pat, get well soon!!!

There will be a 6:00 pm Floater class.

 

Sunday

REST Day!

Or,

Run 10K
Starting at the bus turn around at the very north end of Bolsa Chica State Beach (Warner and PCH) run the bike path down to the north end of Dog Beach (south of Seapoint).  The exact turn around is about 50 yards south of the north entrance path to Dog Beach.

You have a week to post your times... rain delay clause, rule 47 section a (3).

Wacky wimmens or freaky jumpy-races, it was all legit yesterday.  A great group, a good WOD, and even some elite races: Download CF Marina 12-14-08 015

Saturday

Here's our version of the memorial McFlurry WOD, aka, a very, solid, beatdown.

For time:
400 meter Run
21 185lb Power Cleans
21 Dumbell Thrusters 45lb
21 Pull Ups
400 Meter Run
15  185lb Power Cleans
15 Dumbell Thrusters 45lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Dumbell Thrusters 45lb
9 Pull Ups
400 meter run

This was a stout piece of work and you all put out mightily.  A good WOD for a fine friend of our CF Sand Diego family.  More info on Miguel and his life, as well as the services for him on Monday, are on the CFSD site.  Our condonlences to Miguel's family and friends.

Thanks for the help everyone, it made for a great day.

Friday

Serious ball slammin' taking place here (straighten that back!).  Which one of these guys is going to take the Costume Category at the Polar Bear WOD?  It's comin' up!

And beside the stout efforts on his workouts, huge thanks go to Edgar for his help with some video editing recently.  We're talking Cecil B. DeMille with video.

As for the fun today:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

A work based WOD, a classic.  Tear it up whether you modify or eat it whole.

Thursday

Lo and behold, young Frank is messin' around on the rings and look where he finds himself Download CF Marina 12-10-08 004 ...  what have you gotten yourself into now young man?!  Congratulations!

Tomorrow we will have a temporary break from tradition with the following:
3x:
400m Run
15 Thrusters (35#/ 30#/ 20#/ 15#)
15 Ball Slams
15 Burpees

You've seen this before, guess where you'll see it again?  Hint: there's one other movement missing that made this a complete workout.

IMPORTANT UPDATE:
Folks we are respectfully shrinking our WOD activities this Saturday for the memorial workout at CF San Diego for Miguel Flores.  As you may have read on the HQ page Miguel passed away this week and was a great kid.  We are hoping any of you who want to attend the special WOD at CFSD can go participate there.

We do have a number of friends visiting from out of town for the now smaller morning WOD at our place so we'll run workouts starting at 0900.  All are welcome who are not going down south.

We will still have chow starting at about 1100 too.  See you here if you're in the area!

Wednesday

Now for a double day, or just double fun?

First get a quick Warm Up then hit:
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

And Then / Or:

Clean and Jerks
1-1-1-1-1-1-1 reps

Tuesday

It's Hug Your GHD Day!  Please make sure you have positive control of the apparatus before engaging in repetitive activity for time!

There are more than a few opportunities on this WOD to plant our heads soundly on the ground.  If you have not executed all of these exercises well before, please accept our modifications.

And while you're at it, no standing up on the roller coaster, don't run with scissors...you get it.  Pace yourselves and have fun.  Like Brent here, grinning from ear to ear.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

I can hardly wait...

Check last Sunday's post for the info on this coming Saturday's Affiliate get together.  If you guys have a favorite dish you want to bring please feel free.  We're not sure how many bodies will show up.

And if you see him, wish a Happy Birthday to our favorite guy in scrubs; Edgar turns 20 something today.  We think.  Maybe 24...

Monday

DO NOT go up against this lady!  Babs will crush you at those L-Sit holds.  Or at least she was holding her own on Saturday after a solid showing on the WOD.  Great job Barbara; you are an inspiration. 

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

We'll have some modifications on the board for this, it's all the regular, 3:1 Pull Ups and Dips to one Muscle Up.

There is no substitute for nice, deep, squats though!

There will be a  Floater workout tonight at 6:00 pm.

Sunday

 

Rest Day!

Start psyching up for the OC Affiliate get together next Saturday 12/13.

Starting at 0900, we're going to have a hardy WOD followed by some BBQ action.  There will be a jumper type thing for the kids but, like usual, there will be no babysitting.

Raffle tickets will be sold for the effort started by the fine folks at CF OC for young Noah Denos  We are still raising funds for the lift for Noah's van so he can get out of the house and around in his wheelchair.  There will be some fun prizes and the opportunity for some neat grand prizes that will be raffled off at the end of the day.

And a huge thank you to Bryan and Linda for their potluck at Climb-X last night.  Nothing like working up a sweat climbing around before dinner!  It was great watching those two natural athletes show us some moves on the huge variety of surfaces.

There will be a Monday floater workout at 6:00 pm.

Saturday

Oh yeah, quick this one.  Sure.

Hit it!

Five rounds for time of:
50 pound dumbbell, Walking Lunge, 10 alternating steps.
50 pound Dumbbell Swing, 15 reps.

And get mighty looooow on those Walking Lunges.

Friday

"Honey, I'm baaack!"  You know you were lying awake at night thinking about this potential nightmare of a classic.

Change it up, do it with a lighter weight, or a "heavy" Fran.  Some will do her today with gas masks and turnout or raid gear.  Don't let the piece of work mess with you; own it.

And ignore the fact that some of us said we "had" to be out of town on business...  We'll catch up on this one.

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

See you there.

Thursday

Lock that body you!  It's a heavy-overhead day.  Get that upright torso locked as tight as you can during these presses.

Shoulder Press 1-1-1-1-1-1-1 reps

There will be a 6:00 pm Floater workout tonight.

Wednesday

"Do I carb load for this?"   *What?!  Just stay hydrated, get fired up and hit it like a red headed you-know-what.

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 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.

You guys crush this stuff!  This is a good WOD to test your form.  Count the good reps.

*In the mean time here's a little light reading about low carb nutrition from an incredibly dedicated physician, Dr. Michael Eades.

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

Tuesday

All right you've been doing all that running and hoisting and "increasing work capacity across broad time and modal domains" lately.  Time to slow down for a day, with some:

Deadlifts
3-3-3-3-3 reps

Slow, but heavy as you can safely go for those three rep sets.  Time to get back on track with our nutrition too.  I heard somebody talking about In and Out yesterday... save it for the weekend mister!  OR: Three good cheat meals a week should be it if we're trying to stay with the Zone programming.

And Happy Birthday Kelsey!

Monday

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

If you have a little residual from the weekends' follies, take it easy on the weights or go a little slower.  Either way we'll have some subs as an option for you!

And there will be a 6:00 pm workout.