CrossFit Marina - Huntington Beach, CA

Monday

What a way to start the week!

Kelly

Five rounds for time of:

Run 400m

30 Box Jumps, 24 inch box

30 Wall Ball Shots

Bring some extra legs and lungs.

Here's a dynamic duo going at it!

Floater workout at 6:00 today.

Sunday

Rest, heal, recover, get well.

Official hero of the day yesterday.  Thanks for your invaluable help E-man.  And Gabe, Jeb and Josh for filming and to all those who cheered, provided technical support or gear, a huge thank you.

Alissa even postponed her birthday one day to help.  Oh wait, it is today.  Happy Birthday you!

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

Saturday

Almost lost a day there...

A full day for sure.  Everyone putting out hard as they work on a variety of team events in preparation for you know what!

And speaking of prep for the Games, we wish Linda the best in her efforts to get into Aromas for the individual events.  As the team members gathered for their various WODs we had the opportunity to see and support Linda as she completed the "Last Chance" workouts.  Now lets see what the video reviewers from HQ decide.  Great effort and good luck L.L.!

Here two members of "Team Not Two Terribly Tall Trio" give it their all.

Friday

Even with all the activity around here recently we're still amazed it took so long for this pic to get posted.  How can you not dig this guy's legs?!  And Frank, we get the whole "they made me buy the kilt" thing but you can't tell me those aren't Meredith's knee-highs...

I'd better shut it before he pulls one of those Celtic sock-knife things out.  Shanked by a dude in a skirt, no way, I'm outta here!

Seriously, outstanding job at the Highland Games last weekend Frank.  You are a strong beast.  We wish we had been there.

For today's dose:

30 Muscle Ups for time

Or not, 'cause if you're still smoked from the Trevor Challenge, you may not have it in ya.  We'll have another option.

Thursday

What does the future hold for Team CF Marina?  What workouts await their Saturday training?  A trip to the summit?!

No that's just Derek, "chillin'" with a buddy at the summit of Mt. Ranier.  Rumor has it he ran almost all the way up.  Is that true Derek?

This may be his secret:

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

We'll give it a go.

For those of you who ordered lifting shoes, your order has been placed.  Please bring your check in made out to: "VS Athletics".

Wednesday

Alright then, time to get back to the super hero workouts.  You won't be saving the world anytime soon on that easy stuff from... the long weekend!

As many rounds in 13 minutes of of: 
5 Power Cleans 115# / 85#
5 Burpees

Don't bounce the bar on the Power Cleans.  Open your grip each time you ground the bar, re-grip, reset your position, then go.

  

Tuesday

The Trevor Win'E Challenge grows and grows.  Yesterday we were able to honor the memory of Debi and Rick Win'E's son as well as provide cooling vests for many sailors and soldiers stationed in the Gulf region.  Trevor's mom was gracious as usual and relayed her thanks to all of you for your awesome support.

The Orange County CrossFit community is thriving and growing by leaps and bounds.  We're proud to be a part of this positive movement.  You guys are incredible!

And Jeb could hardly contain his glee... nice pic in the Register bro; you too Angela!

For today's work:

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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

Monday - Memorial Day

A day to honor our service members who gave their all. Our neighbors, parents, brothers and sisters.  We must never forget.  If you live with freedom and you can read this, you are in their debt.

Per the order establishing the holiday:

"Let us, then, at the time appointed, gather around their sacred remains, and garland the passionless mounds above them with choicest flowers of springtime; let us raise above them the dear old flag they saved; let us in this solemn presence renew our pledge to aid and assist those whom they have left among us a sacred charge upon the Nation's gratitude—the soldier's and sailor's widow and orphan."

We hope this Memorial Day could be spent considering not only those who have lost their lives, but those whose lives we may extend by supporting democracy and freedom worldwide.

Today's Hours:  Workouts at 0600, 0800 and 0900.

Today's WOD:

"Michael"

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

Sunday

Rest.  Get a stylish haircut maybe.  Relax.

Saturday

The Trevor Win'E Challenge

Teams of four.  Only two athletes can work at time.  The key is in the counting and communicating with your team.

The work:

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats.

An incredible effort for an awesome organization; $200 per team if you can do it.  If you can't raise the money or if you need to wait until monday come down anyway.

A good number of folks will be going to the OCFA on monday to do it so you can have two options on when to do it.

Friday

How nice... twins.  We're thinking you might want a twin to help you during this.  But we'll be right there with you!

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

We'll figure it out together...

Thursday

If there's anyone who wants to use their arms after yesterday's Fest-O'-Push-and-Pull, we apologize. For the rest of us: 

Four rounds for time of:
Run 400 meters
50 Squats

There will be a 5:30 Floater workout.

Wednesday #2

Trevor Win'E

Doing it for an OC neighbor's son.

This Saturday we will hold out team workouts to honor Trevor Win'E.  He was a local (Garden Grove) kid who just wanted to do what he thought was right, joining the Army and going to Iraq.  You can read a little about him here.

Trevor's mom Debi started a memorial foundation to provide cooling vests for our military members stationed in the incredible heat of the Gulf region.  Here's a short presentation on the effort.

If you want to register your team, $200 will send a new cooling vest to a service member overseas.  The registration and team sponsor information can be found here.  Lets get some teams together and have at this.

To clarify.  We're primarily doing this on Saturday so we can get more teams together.  Some folks are out of town or busy on the Monday holiday, but we'll be having ours on Saturday, taking any proceeds to the OCFA on Monday to have a hot dog or burger with the gang down there.

We will be open for the Monday holiday but we'll have workouts at 0600, 0800 and 0900 only.

Wednesday

Three stars-of-the-early-morn gettin' some hammy stretch on.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

If you have a little trouble ripping out 30 bench presses with your body weight... but you're looking for the same essential power output, we'll have some modified weights for you.  Don't despair, the weight will be there!

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

Tuesday

There've been some great WOD ideas coming from many sources lately, it's hard to keep up!  Jimmy and Brian are doing a little CFFB  magic at the shop.

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

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

Monday

Thankful I didn't have this guy holding my harness during the WOD!  The CrossFit Football cert was a great time and more than a few got a little sore.  Thanks to John, Max, K Star, Raphael, Gillian and all the crew.

Great knowledge passed along and a fantastic opportunity to see another example of how CrossFit GPP can supplement sport specific training at elite levels.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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

Sunday

Rest!  Rest!  Rest!

Suddenly a dark horse appeared to take the lead!

Saturday

A little fun with some not-too-killer weight.

Teams of two do as many rounds as possible in 20 minutes of:

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Weight for guys is 70# worth of DB's, women 50#, or scale as needed.  Your partner gets a little "rest" while you're lifting.

Friday

Five rounds for time of:

30 Glute-ham sit-ups or Abmat

25 Back extensions or Good Mornings

or

4 rounds for time:

15 Power Snatches 95lbs

250 Meter Row

If you want to buy your delicious Zone meals, today is the last day.  The sign up sheet is in the Front office.

Thursday

How about the "get your first Muscle Up" club this week!  Great job everyone.  We have people right on the edge and a couple who have nailed it.

"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

There will be a 5:30 pm Floater workout.

Wednesday

Jeb tossing it up there five times, with form and style!

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

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

Tuesday

Tuesday already.  Day two of "to jury duty or not to jury duty?"  Tune in tomorrow to see if one of our own will be fulfilling her civic duty, striving to even out the scales of justice.

While back at the shop, it will be:

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

Remember, a set of five can leave a mark... Make your weight choices wisely and warm up well.

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

Monday

More Thrusters?!  Relax, it's just a monostructural kind of day.  And the weather was killer at the beach.

Four rounds, each for time of:
800 meter run or Row 1000 meters

Rest as needed between efforts.

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

Sunday

Rest Day! 

Everywhere except the south walkway at CDM beach.  Hill runs and Thrusters, oh my...

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

Saturday

Brent has brewed up a fantastic (fantastic = butt-kicking) piece of work for you at the shop today. We'll add that workout description in a few hours; if there are survivors!

We also got the opportunity to participate in the inaugural CrossFit for LEO Seminar presented by Greg Amundson at CrossFit San Diego today.

We hope you guys have a great weekend.  Work on some flexibility this weekend.  If you have a CF Journal subscription, go over some of the recent short pieces presented by Dr. Kelly Starrett.  It's awesome information that we want you all to have.

Friday

Holy shnikey's where's the post old man!!!

Apologies.  I was having too much fun writhing around on the concrete.  Here it, was:

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Check the sign up sheet in the office for Nicole's Zone food for next week.

Thursday

I know, I know, there have been some requests to share contact info on barbers lately.  Let's just get some of these other changes off to a solid start, then we'll give out the hairstyle tips.

As for the real good stuff:  Zone meals by Nicole are here and they are delicious and filling.  She's just getting this going but her learning curve is already through the roof.  If you get a chance, consider what money you dump on chow daily.  If you're out and traveling during the day, this could be a great option to come home to.

For the other daily dose:

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

Tony Budding proves you do not need to have the treadmill turned on to get a great workout.  90 seconds of pushing followed by Thrusters; several rounds, or until somebody drops.

There will be a floater WOD tonight at 5:30 pm.

Wednesday

It really is good this came up so soon after we did it last.  You might otherwise have forgotten how we scored it!

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

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

Tuesday

Ruben showing some solid squat style.  Good job mister.

Nice lifting day today.

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

Work chiefly on:

Grip.  Stance.  Body Position.

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

Monday

Back to the shop.  We will see you for another memorial WOD.  This one for Marine Staff Sergeant Daniel Hansen.

S/F young Sergeant.

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

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

A Few More Pics

What a great weekend.  On the medical side we were glad no serious injuries occurred.  On the athletic side, we were stoked to see some incredible competition.

It was an honor to have the opportunity to give Kenny and the folks in Norcal support.  We hoped that we helped some.

The men's final was brutal as well.

Cleats and weight belts were allowed, while DL straps were not.

Conditions, wet, cool.

Top of the hill OHS.