CrossFit Marina - Huntington Beach, CA

Wednesday

He flies though workouts like a pro, coaches teams to greatness on the basketball court and is a loving husband.  Bet you never knew he was an international man of intrigue!

He writes of massive carb intake, a very small portion of which includes, Ichiban!  

Have a great trip Joe!

And Frank, I take back all that stuff about the kilt.

For the WOD:

It's the "Not Totally Total"

You can do the CFT or focus on one or two skills or lifts.  Do a half hour of handstand work, muscle up progressions.  We'll support you as we can.

Just make sure and get a solid warm up and good stretch when you're done.

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

Tuesday

This should be interesting:

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter.

Just be safe and watch that bar overhead...!

Monday

"Watch the shredded hands people!!"

What to do, go max reps each time or stay sub maximal and hit the runs harder to try and stack the pull up numbers?  Either way, keep that grip tight and don't tear those calluses.

"Nicole"

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

Stephan describes the points of performance through the squat while Jolie demos.

Sunday

We had the opportunity to host some great folks this weekend (other than our usual great folks...) at a Level 1 Cert.  It's awesome to see solid athletes from a variety of different skill backgrounds as they get exposed to an outstanding group of CrossFit trainers.

We want to thank those trainers: Josh Everett and Stephan Rochet, Rachel Medina, Pat Barber, Jolie Gentry, and the cruise director Andrew Thompson.  They put on one of the best certs possible for some truly professional publc servants.  

Thanks again to Coach, Lauren and the HQ folks for the experience.

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

Saturday

We will be holding a WOD at the GW College track today at 0800 and 0900.  A nice change with some nice weather.  There will be walking, and lunges, and your friends!

The track is on the north end of the campus, east of the pool.  You should be able to park on the very north end of the lot off of Goldenwest.

See you there!

Joe is on vacation in Japan for the next couple weeks.  Have a great trip and heal up those hands bub!

The shop will be closed for a cert today.

Friday

Here's a solid piece; if you want your forearms to last, use that hook grip when you can!

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

The Saturday piece will be at Golden West College track.  Hint, there will be running involved...

Thursday

He was actually singing during the WOD too...  Nice job Mike.

And let's get some heavy three's today; with form!

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

 

We'll be closed at the shop this weekend for a cert but there will be a track workout at GW College!

 

 

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

Wednesday

Haven't run much in a while eh?  Let's put a little spin on a "Helen" variant.

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

Quick note:  New folks.  We'd love to have more new people but we are max'ed out right now.We won' t be able to add new members until after the second week of July.  Thanks for your understanding.  We will schedule new member elements classes after that.

 

This week there will be Floater workouts on Thursday at 5:30 pm and Friday at 6:00 pm.

Tuesday

Isn't it like tube-sock-Tuesday?  If there was a day to protect your shins...  you could even double up.

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

We will have an alternate WOD!

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

Monday

Okay they don't harbor any visions of grandeur but they will have more fun than any other team at the Games!!! (Neil was fighting a big fire somewhere and missed the shot).

As for the fun-du-jour:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

And a reminder:  Morning workouts will now start at 0530, 0600, 0700, 0800, 0900 and 1000 am through the summer.

This week there will be Floater workouts on Monday at 6:00 pm, Thursday at 5:30 pm and Friday at 6:00 pm.

Sunday

Happy Fathers' Day to all you daddy-o''s!

This week there will be Floater workouts on Monday at 6:00 pm, Thursday at 5:30 pm and Friday at 6:00 pm.

Saturday

Wow this week flew by.  Seems like we were taping people as though we were working on the remake of "The Mummy".  For a different version of taping the hands (that we've also used before) check this link.  We don't know the author but the method is sound and the pics are good.

Here is something you do know:

Fight.  Gone.  Bad.

Get ready to have some fun with four of your new best friends as we fill up the stations!

Quick note:  New folks.  We love to have more new people but we are max'ed out right now.  We will have one last elements group for new people at 1000 this morning.  We won' t be able to add new members until after the second week of July.  Thanks for your understanding.  We will have scheduled new member elements classes after that.

Friday

You're absolutely guaranteed to love this!  (Because there will be modifications...?!)  Finish the week strong!

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

And, there's a floater workout at 6:00 pm!

And a reminder if you didn't see the board, the Orange County Sheriff's Academy Class #190 will be hitting a charity Fight Gone Bad on Saturday.  They are respectfully requesting any donations you can spare for the pre-school teacher who was recently diagnosed with Multiple Myeloma and Amyloidosis.  Thanks for any consideration; donations can be placed in the regular can.

Thursday

A good day for going overhead.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Keep your torso upright and don't let your elbows or shoulders get loose.  Go heavy!

Mustard and ketchup go after it here with more than a little intensity.

Floater workout at 5:30 pm today.

Wednesday

Strength is good, we all need to work on it more, particularly with the Oly lifts.  However moving your body through space, and having that proprioceptive awareness of your body's positioning, is also critical.  We sometimes hate the bars and the rings but they hold such potential for us.

Here are some lads who have used their strengths well.

It all starts with the first pull up.

And for today:

Run 5K

or...

Partner up for Three Rounds of a:

Run / Row

800m Run  - while your partner - 

Rows 1K



We can't all levitate like the E-man.

Tuesday

A nice classic for your day.

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 rep.

3:1 Pull Ups  Muscle Ups on that modification!  Watch your hands.

Monday

Four words:  Chin over the bar.  Or maybe - rear knee to the ground.  Or - shoulders to the pad.  You get it, form, form!

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

Floater workout at 6:00 pm. 

Sunday

Our fine crew getting their game on at 06?? in an austere Aromas-like location.  You go guys!

On Monday the 22nd we will be starting a  7:00 am class.  This class will only run through the summer and will end in mid August.

Floater workouts:
Monday 6:00pm
Thursday 5:30pm
Friday 6:00pm

Saturday

Some quick runnin' and gunnin'!

Helen

400m Run

21 KB Swings

12 Pull Ups

3 Rounds for time.

Have fun then get ready for a good long rest day!

DO NOT try this.  But it does look cool.  Nice work Bob.

Friday

A day to give thanks for no squats cleans...  hit it baby! 

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

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

Thursday

How do you work on your one legged squat?  Fortunately we'll be using both legs for the following (perhaps "not-so-heavy") squats.

Back Squat 1-1-1-1-1-1-1 reps

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

Wednesday

How will those squats go today?  Only time will tell...20 minutes worth!

"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

We're going to start these on one clock so please show up and warm up on time.

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

Tuesday

This is gonna be fun.  I think.  Or not; but it'll be good to see your friends so come on in and get this started!  Either way it's good for you. C'mon!

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Speaking of a guy who knows how to have fun...

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

Monday

Sometimes this silly thing just rolls out of the building.  These nice people all helped us get it back inside.  Let's see if there's some grip left for Pull Ups today!
 

"Lynne"

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

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

Sunday

...is for rest.

Take a friend to the beach.

Saturday

Perfection in the push up position!

Start doing 100 Push Ups

When you lose the perfect form or plank in your push ups, hit it...

For a 200m Run!

Continue until you have completed 100 PERFECT Push Ups.

Then have a fantastic day!

Friday

Heavy.  Deads.  The Health Lift!

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

Go big, safely...!

Thursday

Anyone remember "PF Flyers"?  "Run faster, jump higher!"  You go Josh. 

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

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

Wednesday

Hump Day!  AND, it's *@#%   %*&$#+* Oly Lift day baby!

Get your Overhead Squat On

5 x 5 x 5 x 5 x 5...ish

There'll be something for everybody's abilities here.

One heck of an Iron Cross or... Edgar is a good step ladder.  You decide.

Tuesday

Linda, Deb and Edgar (Brian was going too fast for the photograph!) at the Trevor Challenge.

Nice job you guys.

 

"Erin"
Five rounds for time of:

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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