CrossFit Marina - Huntington Beach, CA

Saturday

We're closed at the shop for the running cert this weekend!  Apologies for any inconvenience but...

The real jackpot-o'-fun will be just north of tower 27 at the very north end (it's actually west...) of Bolsa Chica State beach.  You can park in the city lot at Warner and PCH and stroll on in.

If you have boots and utes you might want to wear 'em, for bragging rights if not just a speed demon time.  You may toss a shoe if you try this with your racing flats.

As of press time I was only allowed to give up so much info but from what I can reveal, you will be enjoying gentle romps in the soft sand (think fields of flowers and elevator music), followed by refreshing dips in the balmy Pacific.  Oh and then there'll be some things like hurl inducing KB swings and Burpees to make you look like a sprinkled sugar cookie!

Have some fun baby!

Friday

Fra-eye-daaaaaay!    

A day for:
Nicole

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

 Or this is where you can insert that 10K; or even a 10K Row.
 

In the mean time Frank will be over in the corner practicing his muscle Ups...  nice job dude!

We'll be closed at the shop on Saturday for a Running and Endurance Cert.  We will have a Saturday morning beach WOD though and we'll have that madness posted early in the afternoon so you can psych up.

        

Thursday

Happy Anniversary to Josh and Angela! (a day late sorry you two!)  And while we're celebrating, happy um, 30th Birthday to Darrell M., aka Mr. Burpee!

And oh yeah, we get to work out today:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

And it may seem like we're blowing by it but no, we really should run that 10K from the HQ site this week.  Don't skip the long ones!  Either do it later today after this WOD, if you're off, or take a day to do it in the next few.
 

And wait, Matt just had a birthday too!  Happy belated B-day bro!

Wednesday

Here they come again.  Our good friend, Cindy and her pal.

"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

Watch the calluses baby, watch those hands.  No rips, no tearls, no errors.

  

And here are two generations of fun and hard workin' women!

Tuesday

Rory goes big at the Wedge last Sunday! (he's the guy starting to drop in with a little white wake)  And of course: kids, don't try this at your Wedge without parental supervision...
 

In place of bodysurfing, today there will be:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

It may leave you smoked but at least you won't drown!







Next floater WOD i's on Thursday at 5:30 PM.


ALSO - This Saturday at 0830 there will be a WOD (workout ONLY, no BBQ) in the State Park, at the north end of Bolsa Chica. 

This is not our scheduled 8-9-09 CFM-Beach-Day-O-Leisure-and-BBQ-Extravaganza, but a regular WOD. Well, it's not really a regular WOD... Think of it as a summer warm up for the Polar Bear in January.  You will get wet, and sandy.  Bring a towel, and spare clothes.

And remember, it's more than just fitness and health; it's health and fitness and wet and sandy and smoked; and fun! No wet suits allowed.

More details to follow!

Monday

Not just a hurricane, she helps keep HQ running...

"Lynne"

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

 And there will be floaters on: Monday at 6:00 pm and Thursday at 5:30 pm.

Sunday

Rest!

Here it is proven once and for all that rest can be had in Cancun!  Thanks for the research guys.  We hope you had a great time, and welcome back.

Saturday

A leisurely Saturday morning.  How does this look?  A "team of three" event (or a lone athlete doing one third of the work)!

Each individual runs 400m; one at a time.  As soon as the first runner returns from their 400; a) that athlete can then start an 800m run and b) the second runner begins their 400m run.

Once all members have run their 400m individual and 800m team runs the team completes the following together, and no member rotates until the other members have each completed their work (take a knee until your buddy is done!):

30 Knees to Elbows (with GOOD and CONSISTENT FORM!)
30 Wall Ball Shots - 20# / 14# / 10#
30 Ball Slams 20# / 10# / 8#

Once all members have completed the rotation they each complete the following, one at a time:

30 Power Cleans - 115# / 65# / 45#.

Then, and only then, relax and have a great weekend!

Friday

It's the gateway to the weekend baby!  Sunny weather, big surf contest with big surf, pro surfers from all over the world.

Have fun!!!


And we can honor a hero as we finish the work week:

DT

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

  



There will be a floater at 6:00 pm.  

Thursday

"But how heavy can it be...?"

You can go after the lift, as long as you can do it with decent form!

Deadlift
 1-1-1-1-1-1-1

And if you have some time, check Robb Wolf's blog for the usual interesting nutritional info he's known for.  He has a bit on post workout nutrition from July 1st that's a good read. 

Miss Chris?  We do, and he left us a little video the other day.  Thanks Chris!

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

Wednesday

Any sonic boom type noise at about 6:00 pm last night was not a wayward low flying jet, just this guy shouting after nailing his first muscle up. Nice blast off there Bill!

Speaking of energy well spent, this should be a different bit for your heart and lungs:

-Two partners, both run an 800.

-First one back gets on a rower and cranks out "a distance" (to be announced), the other partner does Walking Lunges until the rowing partner is finished, then they swap (Row/W. Lunges).

   **Each member has to do at least 30 walking lunges during her/his turn.  Stop for any longer than 5 seconds and you do 5 burpees.

-When the second row is complete both athletes run the same 800.

-Your team time ends when you finish that last run.

Main objective? Have fun and communicate. Learn to pace yourself with this heat. Take your time (active recovery?!) or kick a$$. The longer you go the hotter it may get!

Tuesday

A pick your poison day.

Either:

Hang Power Clean
 1-1-1-1-1-1-1

OR...

30 Muscle Ups for time.

Choose your days off well folks.  Lately the combos of hotter days and stiff WODs have left more than a few of us feeling like hammered um, flesh.  If you feel smoked, rest!

And make sure you're hydrating constantly!

Monday

Happy Birthday Brian!

What better gift than the Filthy Fifty!

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

There will be mods if you haven't done this before!

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

Sunday

Rest

And recuperate your ____________ (insert: arms, lats, abs, back, quads, hammies).

And if you get something in your eye when you see this picture, no worries.  There was a lot of um, dust, in the air yesterday.  Even Denise got a little dewey eyed.  Congrats you two!

Coolest wedding trivia:  the padre was a gunslinger.

2nd coolest wedding trivia:  Brent, the motion master on the dance floor.  From Moon Walk, to Macarena, he did us proud!

There will be floaters on Monday at 6:00 pm, Thursday at 5:30 pm and Friday at 6:00 pm.

Saturday

In case you didn't get enough yesterday... 

Joe's long vacation
Involved great food and cold beer
He flew our colors

Or for the less poetically inclined:

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

AND!!!

Please help us in wishing Paresh and Julia the best as they tie the knot today.  Two fine people getting married among their families, in a service overlooking the ocean in San Clemente.

May you both have a healthy and fantastic life together!

 

Friday

Yep, Friday baby!  Time for a little experimental surgery...  aka:

Thrusters

1-1-1-1-1-1-1

Go heavy my children!

And when you're relaxing post-WOD, check out the fantastic work Chris S. did up in Aromas.  Mister unassuming photographer sent a link to a huge number of great shots from the Games in Aromas.  Thanks Chris!  Here's the link.

There will be a floater at 6:00 pm.

Thursday

Already!  The week is flying by.  Pick one of these today and give it a shot.

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

OR...

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.

Make sure and work on flexibility when you finish your WOD.  Roll out.  Work on your hips and shoulders!

Check out Alissa B. DeMille.  She made everyone a star!  Thanks for your hard work.

There will be a floater at 5:30 pm today and 6:00 pm Friday.

Wednesday

Uh huh, it wasn't so bad jumping back into it yesterday.  A little KB swingin' fun.

Now this should be good to loosen up your tight-ish lower backs:

Four rounds for time of:
Run 400 meters
50 Squats

And if you like, you can row!

Hey for those of you who love that crazy running, why not check out the Running and Endurance cert coming to our shop on the 1st and 2nd of August?  Brought to you by none other than Brian McKenzie and Carl Borg of CrossFit Endurance.  The boys are legit and the technique improvement may be just the thing you prevent injury or get back into solid form.

Tuesday

Okay, okay we're on schedule now.  Let's get this one done then:

Nate

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

Be there!

Monday

Back home with some great memories and sore muscles.  Again, thank you for the tremendous support everyone.  

We can describe it over and over but you can't really understand how special the event is until you go.  The athleticism across the spectrum of ages and experience levels of athletes is so impressive.

These pics of our own are just a small sample of how unique the CrossFit Games are.

Floaters this week will be Thursday at 5:30 and Friday at 6:00.

Saturday - Sunday

Among an incredibly diverse group of athletes from all over the world, Linda Leipper and David Millar displayed incredible athleticism and character as they graciously represented our affiliate at this year's CrossFit Games.  David came in ninth overall on Sunday.

We thank them and all the members of our affiliate team, Jeb, Greg, Neil, Angela, Meredith and Mariah, for their sacrifices in preparing for and taking the trip north.

To all the family and support folks who went, thank you!  We had a fantastic time and we hope you did as well.

Here's a pic of Brent's next big screen T.V.   Oh, and there's Linda trying to explode her legs on a little hill run. Great job girl!

Friday

Nice day for a sun tan.  Or haulin' ass all over the hills of Aromas and tossin' some weights with your friends.  Or both!

Our bad ol' team represented in a huge way with a stout middle of the pack finish.  No one could come close in the "Having Most Fun While Getting a Beat Down" category though.  We took that hands down!

We couldn't be more proud and honored to be here with our representative crew. From the athletes (Greg, Jeb, Neil, Angela, Meredith, Mariah) to Alissa on the Jumbotron-Cam, to Brent running some of the the media programming, to Don Ford in Medical, to Gabe doing a little bit of everything, everyone's working and supporting as they can.

The cheering section has been holding up its own as well and there should be some hoarse folks coming back to town soon.

On to more fun tomorrow...

Thursday

Final preparation for the games is well underway.  You know things are going to be a little different when in the middle of the gear prep and site set up a guy drops out of the sky in a wing suit.

More to follow.

Wednesday

Belly Buster...

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-Up (or Abmat Sit Ups)

Remember to lock the legs out on the way UP during the GHD Sit Up, keeping your torso straight and in static flexion.

We will be Closed July 9th-13th for the CrossFit Games

Tuesday

A combo day.  Pick your poison; but make it your weakness!

3 Rounds:

400m Run

10 Box Jumps

10 GHD Sit Ups

5 Pull Ups

Not long enough to crush and easy on the hands for the those going to the Games...

Or:

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

Get a good stretch on afterward.  Take advantage of your time to really move your hip joint through all ranges of motion during your cool down.  Keep developing and maintaining a good stretch routine for your shoulders as well.  We all need it!  EASE in to these as you determine your limits!

Here are several shoulder stretch ranges of motion:

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_8.html#SEC87

And several hip stretch ranges of motion:

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_8.html#SEC90

Monday

Four days left...

In the mean time:

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meter

A great WOD to remember a Navy Chief.

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

Sunday

Rest.

Finalize your plans for the Games!

This is the post event pic from Friday's Aluminum Man.  See if you can pick out the CrossFitters from Marina and Newport Beach in the crowd.

PK was your affiliate winner.  His well honed tactics consisted of a steady pace run/swim/run, followed by some wet-vac-like consumption of cerveza.  He was in last place coming back inside then passed us all in the guzzle to the finish!

Important:  We will be closed from Thursday, July 9th through Monday, July 13th.

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

Saturday

Happy Fourth of July!

We'll have one workout at 0800.

For time:

 

Row 500m

Then three rounds of:

 20 Knees to Elbows

 25 Box Jumps

 30 Push Ups

See you there!

Friday

A WOD for a fine man, and father of a son who has more older brothers and sisters than he'll ever know.  Nice to meet you young Matt.  Come by anytime.

"Randy"

75 pound Power snatch, 75 reps for time.

As for folks stopping by, we had the pleasure to see David and Polly yesterday.  They were traveling through town on a trip. Polly took second at the Hell's Half Acre Qualifier for the Games and she'll be visiting with us in Aromas.

July 4th: 8:00am Workout only

We will be closed July 9th-13th.

Thursday

Yikes! Ah, great to see ya Eva.  We, really missed you.  Really.

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Ruben gets it!  Then he gets it again, then again, then again, then, you get the picture. Great job mister.

There will be a 5:30 Floater workout tonight.