CrossFit Marina - Huntington Beach, CA

Thursday

What is this?  And no swearing while getting whipped by the rope on the D/U's.

Five rounds for time of:

400 meter Run

5 L Pull ups

10 Ball Slams

15 Double Unders

Yes, there will be mods, and maybe a lift for one or two of you when you're done.  

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

Wednesday

Bring your shoulders and get some overhead.

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

Take your time in between sets and get yourself set before sending the weight up.  Lock your lower extremities and remember: stance, grip, position.

We'll have some in-between stuff to keep you occupied.

Paul F. from the SD area shows some good overhead position at the Qualifier.

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

Tuesday

A triplet.  Three times the fun!

As Many rounds as possible in 18 minutes of:

4 Cleans (aka - full squat Cleans... deep)

7 Burpees

10 Walking Lunges

If you can go heavy, with great form, do it on those Cleans.

Monday

Where'd that weekend go?!  Oh well, we wanted to jump into this anyway.  Jump; sort of.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Make sure and watch that back form throughout this beast!

Kudos to Johnny DiGregorio for his effort at the Qualifier last week.  His story of coming to CrossFit and changing his health is incredible.  Solid work bub.

Floater workout at 6:00 pm tonight.

Sunday

Rest.

You may still be recovering from the painstorm-wedding-'hydration-ex'-funeral-dogfight-rock concert that we went to last weekend.

Those of you who missed it can feel free to do 100 Inverted Burpees.  We'll leave the light on for ya.

And if nutrition's on your mind at all:

Interested in Prepared Zone Meals?

    Nicole (Marina Crossfitter) brings her professional culinary experience to provide you convenient, tasty and healthy meals at an affordable price.

Trial Meal Package choose either:

·       $25 (2) -4 block meals and 2 block snacks

 

OR

·       $20 (2) -2 block meals and 1 block snacks

All packaged and portioned out – ready to eat

 

Meals will be delivered to Crossfit Marina Wednesday, May 6 by 5:30am 

 If you are interested please reply to: nicolekidushim@hotmail.com

stating:

·       Block Plan

·       Food Allegeries

 

There will be a Floater workout on Monday at 6:00 and Friday at 5:30pm

Saturday

Short and sweet...

Seven rounds for time:

7 Snatches x 75# men / 55# women  (or Hang Power Snatch with lighter weight)

7 Pull Ups

Really work the depth of the squat in that snatch.

Remember, CFM volunteers, dinner tonight!

Friday

We want to thank our CrossFit Marina family for the work you did supporting the event last weekend.  The Marina volunteers worked before, during and after the qualifier like a chapter of Workaholics Anonymous.  Check the whiteboard for our humble thank you.  We appreciate all the help.

Also, let's see if we can get Geno to join us!  He provided chairs and tables, all while flat on his back having surgery!  Get well and get some CrossFit Geno! (But ease back into it...)  Hope to see you soon.

Now lets work hard with:  

Michael

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

There will be a floater at 6:00 pm tonight.

Thursday

Go Emily!  How are those hands young lady?  Sign of an awesome effort.  We hope you heal up quickly.

Get dirty today...

The Filthy Fi'ty

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

We'd like to give special thanks to the 7:00 crew for their incredible work at the Qualifier last weekend.  They clearly took away honors for the amount of work they did.  I'm not sure I would want to go up against that crew in the "team competition" of a WOD.  Their leader was killing it with the swab and bucket too.  Strong work Brent.  Every time I saw Frank and Meredith they were busy doing something; even Barbara made a cameo in the 130 degree heat (felt like it...).  Thanks guys.

There will be a Floater workout on Thursday at 5:30 and Friday at 6:00pm.

Wednesday

Someone you know and love...  Linda gettin' DOWN!  You kicked butt and came up smiling girl. Made us all proud.  Stay ready...

And to celebrate:

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

Interested in delicious prepared Zone meals? Check this out...
Download Zone Meals by Nicole

 

 

There will be a Floater workout on Thursday at 5:30 and Friday at 6:00pm.

Tuesday

Tuesday already?

Time to move a little.

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

Do all of one exercise before moving on to another.

There will be a Floater workout on Thursday @ 5:30

and Friday at 6:00

Monday

Whew, how 'bout a nap?  Nothing like a day off after a couple days of friendly competition... Gettin' ready.

Or, maybe some of these:

Back Squats
3-3-3-3-3

Take your time and go heavy if you can.

We want to thank each and every one of you who helped prepare and execute the fun this last weekend.  None of it could've happened without out completely dedicated people who are CrossFitters.  Your patience and flexibility were incredible through the heat.  We're proud to know you guys, honored that you spent your time with us.

Sunday

It's what healthy people do.  It's the strongest coaching/mentoring method known.  And it produces champions; and fine people.

We want that quality of health for all of you, and you damn sure deserve it.

Now get back to work...

Oh by the way, he won first place at the second largest qualifier in the world...  good job David.

There will be Floater workouts on Monday at 6pm, Thursday at 5:30 pm & Friday at 6pm

Saturday

We're closed for the Qualifier today.  We hope you guys all have a great weekend.  For those of you competing at the event, we wish you the best and hope that you guys do well.  Really well.

Have fun!

Friday

"So this guy walks into a gym and he looks like an average built middle age executive type, and he says 'Can I try those rings?'"  So the people in the gym say "sure bub, let's see what ya got." After which the not so old guy starts destroying all the gym PR's and putting the locals in their place.  Then one day the not so old guy says "Hey can one of my kids come in here?  He's in way better shape than I am."

Now the people in the gym are pretty incredulous at the possibility that this not so old guy has a kid who can wipe the floor with everyone's PR's like the not so old guy is already doing so they say, 'sure bub, let's see what he's got'" after which, we all met... David.

And our egos have been pretty much right where they've needed to be ever since.

If you haven't already figured from watching the Kellys, the Millars, the Cacioppos, the Kusabas, and Baltodanos this can be kind of a legacy thing, this CrossFit.  And you'd be pretty satisfied if you were looking for models of that legacy stuff if you looked at the Millar boys.  Both of 'em.

David however has taken some of those secret engineering classes that teach you "how to lift just right", so he's been sneaking ahead of us all for some time now.  Since birth.  Thanks for the exemplary, solid work ethic Dave.  It's been a pleasure having you and your family at our shop.

Now quit messing around and go nail this competition to the wall.

Everyone else:

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Looking for Regional Qualifier information?

The event site is here.

The map to the venue is here.

Thursday

She runs, she jumps, she lifts, she pulls!  Linda's been working incredibly hard over the last year to prep for this opportunity.  We want her to get that well deserved spot and we're looking forward to taking the trip to Aromas with Bryan and the family. But "LL" you can't push that stroller during the competition...

Go Linda!!!


Today's classic:

"Helen"

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

There will be a 6:00pm Floater workout.

Looking for Regional Qualifier information?

The event site is here.

The map to the venue is here.

 

Wednesday

Today the tip of the hat goes to the guy with the largest vocabulary in the house, Greg!  The strongest English major we know is going to give it his all on Saturday and like the rest of our crew, we compliment you for all you bring to this Greg.

It's been fun working with you over the last couple months. Have a great time and watch the hands!

And for the rest of us:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This WOD is to honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  Our condolences to his friends and family.

For those who are here looking for Regional Qualifier information:

The event site is here.

The map to the venue is here.

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

Tuesday

Another Regional Qualifier competitor, Emily has been with us for a short time but she's been working her butt off developing her form and impressing us with her work ethic.

Her strong Oly lift technique and increasing strength-stamina will not only make her a fantastic athlete but a better coach as well.  Go Poets...!

Soon she'll be ripping this up:

30 Muscle-ups for time

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

 

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

Monday

The week will be a busy one.  We are all ramping up for the weekend but none like our fine representatives going to the Qualifier.  We'd like to throw out props to all going, and today we'd like to start by busting out Neil.

We know you'll kick some ass with good form bub.  Keep that solid form going and have a fantastic time.

Now hit it!

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

Floaters will be Monday and Thursday at 6:00 pm.

Sunday

Reeeeeeeest.  Or, go run 5K!  If you owe, go...

In the mean time - Please PARK ON THE STREET.  Thanks.  We need to be good to to the church. Happy Easter!

See you at the cert!

There will be floater workouts at 6:00 pm on Monday and Thursday.

Saturday

PARK ON THE STREET PLEASE!!!

All:  The shop is closed for the Level One Cert this weekend but there will be ONE workout at 0830 at Marina High School with some med balls and a mile run (with a bunch of burpees...or not!).  Go have some fun with that Med Ball Mile.

The cert starts at 0900.  You can start checking in at 0830.

For everyone coming to the cert, welcome!  Please park on the street.  The leases are pretty strict on the parking here.  You might get towed if you're parked in the wrong lot.

Friday

20 minutes of bliss to lead us into the weekend.

20 Ball Slams - Top point is straight overhead, not out infront of your toes. 
15 Box Jumps - 20"
10 Wall Balls - 20# / 14# to the ten foot target.

As many rounds as you can in 20...

We will be closed this weekend.  There will be one Saturday workout at the Marina track at 0830.  We'll provide all the balls you'll need.

Thursday

A fine lifting day it is!

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

There's enough work to keep you busy with this so don't get too preoccupied with skill work on the side.  Be thorough and work on keeping good form.  Don't pile the weight on.

There will be a floater workout at 5:30 pm today.

Wednesday

Altitude does some pretty funny things to some folks.  Or maybe he's just frozen in that position.  Either way, nice job, G-man.  We hope you don't get snowed in.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

There will be a Floater workout on Thursday at 5:30pm.

Tuesday

That - is the good end point of a Sumo Deadlift High Pull.  Except that the bar is a little crooked... and she's not smiling like all those other fitness models... But, her elbows are up and out, hips and knees are fully extended.  Great job Charli!

Now, it's *@#%* Oly Lifts Day!

Hang power clean and jerk 1-1-1-1-1-1-1 reps

There will be a Floater workout Thursday at 5:30pm.

Monday

Nice day for a little run.

"Nancy"
Five rounds for time of:
400 meter run
15 Overhead squat 95lbGuys/65lb Gals

 

 

There will be a Floater workout on Monday 6:00pm and Thursday 5:30pm

Sunday

 

Rest Day!

 

 

 

 

 

 

There will be Floater workouts on Monday 6:00pm and Thursday at 5:30pm.

 

 

Saturday

You may recognize the guy in this pic.  He wants all the benefits in that slide for you; "increased strength and endurance under the curve" (along with all the other dimensions of fitness we throw at you). 

There's something under every part of that curve for every individual and every age and ability level.

And you deserve all the health benefits of that; but you can't get anywhere near your genetic potential without the basics: form, consistency and then, intensity.  It won't come overnight and it won't be easy, but we'll be around to support you.

Even through the games of Dodgeball...

Friday

With visions of PR's in their heads...

Good job everyone.  Here's a leg burner for ya.

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Have fun!

Thursday

Jimmy's favorite...  wish I was there.  Really.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

 

There will be a Floater workout at 5:30pm.