CrossFit Marina - Huntington Beach, CA

Saturday

Happy Happy Birthday Baby...

Linda turns 29!!  Have a great day and don't get spanked; too much.

And as for other spankings:

For time -
200M Buddy Carry (heavy bag)
Then 3 rounds of:
15 Deadlifts
15 Pull ups (Chest to Bar)
15 Box Jumps
400M Run

Now have some Zone birthday cake!

 

Hey start thinking about coming to hear Michele Vieux of Mmmgood Meals on the 28th of this month.  Michele is an awesome CF'er and has developed her coaching style with CJ Martin at CrossFit Invictus.  She has a Zone meal delivery service there that would be great to have in our area.

The cost will be $40 dollars and I believe your belly will be very happy with you that afternoon.  She'll be spending a few hours with us going over the Zone as well as cooking.  Join us!

 

 

Friday

Push Jerk 1-1-1-1-1-1-1 reps

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

Thursday

Bring your shoulders back to life...

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

 

There will be Floater workouts Thursday and Friday at 6:00 pm.

Wednesday

And what happens after you let 'em start workin' out?!  Before you know it they'll want to run for President!

 

Front squat 3-3-3-3-3 reps

You want to grow up to be as strong as this kid.

 

There will be Floater workouts Thursday and Friday at 6:00pm

Tuesday

This WOD is a technique intensive workout in more than the usual sense.  Take a quick minute and watch the video demos linked below.

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm

Lots of Pull Ups and Oly lifts put Chris Slaughter right where he wanted to be.  The new guy from the morning crew showed up for a while then disappeared, only to send this pic from his recent jaunt to the top of Mount Aconcagua in Argentina.  As in 22,829ft/6,962m high in Argentina, tallest in the Americas.

Watch your step Chris.  We'll see you soon!

Monday

'Cause you were born to run!

For time:
50 Ring Dips or Bar dips or Band Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups or Heavy Shoulder Press
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Make the heavy presses heavy as in, they should suck, because you know the dang HSPU's aren't a cake walk!  If your ring dips are only a third of the needed ROM, do bar dips or use a band on the rings and GO DEEP!

There will be a Floater Workout Monday,Thursday and Friday at 6:00pm.

Sunday

 

Rest Day!

 

 

 

 

 

 

There will be Floater Workouts: Monday,Thursday and Friday at 6:00pm

Saturday

Thank you Brent!

After the ass kicking we got this morning I can only give credit where credit is due.  Leave it to a thinkologist to motivate a good team challenge including brains, brawn and beauty!

Teams of three; for time:
- Lift 20,000 pounds from the deck to overhead.
- Row 10,000 meters.
Only one person can row at a time.  Any number of team members can lift at the same time.

I'm guessing there were a few naps being taken this afternoon.  Everyone seemed to really be putting out; good job you guys.  From the math whizzes to the folks who just kept the reps coming.  Every little bit counted.

Friday

A gentle Pull Up drill awaits...

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.

Ring Pull Ups, Jumping Pull Ups and Band Pull Ups are all mods you can try.  No new folks will be um, subjected, to the full boat.

Have fun!

CrossFit Kids

Little Kids: 5-10 start at 4:00pm

Bigger kids: 10-15 start at 5:00pm

There will be a Floater workout  at 6:00 pm

Thursday

Finally!  It's Flippin' Oly Lift Day!

Get a round or two of the standard Warm Up, then a good Burgener Warm Up - It's on the board up front... then:

Squat clean 1-1-1-1-1-1-1 reps

Do NOT go up in weight unless you're nailing the depth in that squat.  Really shoot for that wrist and shoulder flexibility in the rack also.  Get the bar close to your spine!

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

Wednesday

Yikes, another big dude in action.  He trains hard, he plays hard, but he doesn't overdo it.  Don't you either.

Learn about the fatigue that follows your workouts.  Let the main parts of the recovery process take their course before you blast yourself again.  If it takes a day or two or even more before you can hit it hard, so be it.

There's nothing the matter with changing the modality up and doing some metcon with some body weight stuff; or lighter sets of your lifts.

Then when it's time, hit it big.

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

CrossFit Kids!

Little Kids: 5-10 start at 3:00pm

Bigger kids: 10-15 start at 4:00pm

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

Tuesday

And you thought Fran was cool!  Wait 'til you get a load o' this:

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

See the completely professional illustration on the board to understand "full range of motion" in the ring dips.  We don't care what mods you use, as long as you're getting the full ROM, developing strength through the range of motion.

Now hit it!

 

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

Monday

"Sails through the air with the greatest of ease..."
Go Matt!

"Fran"

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

If you'd like you can game this any number of ways, go light and fast or heavy with no clock.  You know the deal, do what you're weak in.

There will be a Floater workout on Monday,Thursday and Friday at 6:00 pm

Sunday

Rest Day

 

There will be a Floater workout on Monday,Thursday and Friday at 6:00 pm

Saturday

Friday

A nicely blended WOD for a fun Friday.  Sort of...

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Just get it over with quick!

This week there will be CrossFit Kids parents Meetings at: 

 Friday, 4:30; and Saturday, 10:00am.

The first first CrossFit Kids class will be held on Monday the 16th you need to make one of these meetings if you'd like to have your child come to the workouts.

 

Thursday

Congrats to Coach "Mellow Joe" Aihara and his Western High School Pioneers who won an exciting game (see article here...) to become their league's champions for the first time in 17 years!  Great job Joe!

Deadlift 1-1-1-1-1-1-1 reps

This week there will be CrossFit Kids parents Meetings at:
Thursday, 5:30; Friday, 4:30; and Saturday, 10:00am.

The first first CrossFit Kids class will be held on Monday the 16th.  You need to make one of these meetings if you'd like to have your child come to the workouts.

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

Wednesday

Let's see what a date with Cindy can feel like...  Makes me glad I'm just a shorty.
 

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

This week there will be CrossFit Kids parents Meetings at:
Thursday, 5:30; Friday, 4:30; and Saturday, 10:00am.

The first first CrossFit Kids class will be held on Monday the 16th.  You need to make one of these meetings if you'd like to have your child come to the workouts.

 

The Floater workout will be on Thursday at 6:00pm.

Tuesday

Happy Birthday GB. Put another candle in this!

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

This week there will be CrossFit Kids parents Meetings at:

Thursday, 5:30; Friday, 4:30; and Saturday, 10:00am.

The first first CrossFit Kids class will be held on Monday the 16th.  You need to make one of these meetings if you'd like to have your child come to the workouts.

The Floater workout will be on Thursday at 6:00pm.

Monday

Gotta love those Knees to Elbows!  But it's time to go overhead.  Make sure and get solid lock outs of your elbows and when you do the Jerks don't start tossing weight on that bar until your timing (arms locking out relatinve to feet landing) is good!

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

See you there!

There will be a Floater workout Monday 5:00pm and Thursday 6:00pm.

Sunday

 

 

 

Rest Day

Floater Classes will be held on:

Monday at 5 & Thursday at 6

Saturday

Another beatiful rainy day.  A good day for some indoor madness.  This looks good because it has elements of: 1) The exercise is ground based and you are standing up while performing the majority of it, 2) The exercise involves a free weight movement, 3) The exercise works multiple muscle groups and surrounds multiple joints and 4) The exercise is conducted in an explosive manner.  If that standard's good enough for Coach Burg (with apologies, paraphrased from Mike's Gym...) it's good enough for us.

For time:

1000m Row
50 Squats
30 Seated Shoulder Press
40 Ball Slams
30 Burpee Pull Ups
50 Squats

Go hard people!

Friday

A grinder, and we're not talkin' sanwich baby.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows 

Watch your back form on those KB Swings!

There will be a 6:00pm Floater workout.

Thursday

Look, in the sky.  It's Fearless Flying Billy from Flagstaff, and he did make it!  Lisa, Mike, is it the altitude?

Here's one way to develop those hammies:

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

Finish up a with a little 2 x 500 Row

 

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

Wednesday

Yeah; how about a recovery break on our lower extremities today.

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

A different type of stimulus for a different type of adaptation.  Yesterday's strength stamina piece was a little longer thumping but look at the different exposure.   A real oxygenic demand with brief exposures to the phospho-creatine (intense) and steady glycogenic energy recruitment.

Today's hit will involve more of an intense but brief exposure; stuff the average person can't usually do for more than 10-15 seconds.  In the mean time, let those hips and legs recover.  We'll leave no stone unturned baby!

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

Tuesday

Brent got the memo, blue.

Nice training surface too.  Almost like... Aromas?!

For today's treat, try:

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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

Looking for the SO CA CrossFit Games Qualifier registration?

Here's the link:

https://www.regonline.com/63368_695299J

Monday

What's more fun than a day in the sun with some extra weight?

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

Really try and watch the technique on your runs.  Keep your arm swing to a minimum and close to your torso.  Let your feet land under your general center of gravity and don't over stride.

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

If you found us while looking for the registration page for the Regionl Qualifier for this year's CrossFit Games, here's the link and good luck!

Sunday

Rest and relax.  Or take tomorrow off after you kick your own tail today.

We'll be learning a little more about why we get our butts kicked at the Science of Exercise Cert.  This stuff is fantastic.  It could almost give your brain Rhabdo!

See the photo for just one more reason why straight aerobics sucks.

On a different note; if you happen to wander to our page looking for the registration site of the So CA Regional Qualifier for theCrossFit Games, here's the link:

https://www.regonline.com/63368_695299J

And GOOD LUCK!