CrossFit Marina - Huntington Beach, CA

Tuesday

You will love this WOD; guaranteed!  Here is a fun and useful variation of Nancy to develop our Oly lifting skills.

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

 
Work on pacing and posture on your runs.





Here's an interesting article on artificial sweeteners which gives some of the latest findings on our bodies' responses to both real and imitation sugar.  Looks like the jury's still out.     

"Be amazed as those rings magically appear right under my shoulders."

                

"Ping..." Painstorm style.

                         

Monday

Cooling off out there yet?  C'mon with the heat already!  Looks like we may start getting relief this week.  

Watch your grip, stance and position on today's lift and if you are still working on finding your max, work up slowly.  For those of you who know right where your limits are; test 'em!

Overhead Squat 3-3-3-3-3 reps

   

Our thoughts and prayers go out to the friends and families of the two LA Co. Firefighters that lost their lives on Mt. Gleason yesterday fighting the Station fire.  To their coworkers; be safe out there.

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

Sunday

Rest!  Hydrate!  Find some shade!

And maybe send Matt Prosser a note on his Facebook page congratulating him on his Third Place Win at the Chicago AVP Crocs Tour.  He's so quiet, polite and humble at the shop, you'd never know he's out there ripping it up on the tour.
 

Great job Matt!!

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

Saturday

In keeping with a little fun for the FGB IV fundraiser we're going to run a Fight Gone Bad prep today.  The WOD will be run as a team event.

You will have a set number of reps prescribed per team member. Each athlete must do their number of reps at each of the five FGB stations. The whole team must have their reps completed at each station before moving on.

The number of reps will vary by the athlete...

We'll have workouts at 0730, 0800 and 0900.  See you there!

 

Here Deb's keeping her arms STRAIGHT on that Clean pull until the last second as she begins her pull under.  Nice finish Deb! 

If you're new and you want to check out our facility and get a little exposure to the CrossFit method of strength and conditioning, stop by at 1000.  Dress for a little moving and maybe a short workout if you want. 

Friday

Finish it hard.  A hero WOD going into a hot, sunny weekend.  Hydrate before and after, but keep it going.

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

 Some people will do anything to get out of a hard WOD (except Sabrina!)...

Birthday greetings to the intrepid Brian C., leader of Marines.  Enjoy your time off young man.

  

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

  


Tomorrow we will be starting at 0730 and running a Fight Gone Bad prep WOD through the 0900 hour.  It will be set up similar to FGB but you will just be doing 20 reps at each station, for three rounds, with a single minute rest between rounds.  It's a work-based round rather than a time based round.

Thursday

Warm but beautiful today.  Perfect morning for a clear visibility jump; "blue skies!".  For those of you going to the DZ but not jumping, take a beach chair and some binos for a cool time.
 

Meanwhile, back at the ranch:

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



    

Really watch your back on the Sumo DL's and use the hook grip if you want to help your arms last.




There will be a Floater at 5:30 pm.    

Wednesday

You don't want to say no to these beauties...  Choose your date carefully!

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

Dana goes for a little drive, intensity anyone?

And thanks to all of you for such good effort and form yesterday.  We didn't get the chance to videotape everyone but most of you all were working intelligently for whatever goals you had.  From hand preservation to working on rack grip, thanks for putting up with the yelling...  now straighten those arms on the pull!        

Tuesday

Butt sore much?  It was only 600 feet worth of the lunges...  

Today we won't extend those hips through a massive range of motion.

Try some of this:

Hang power clean 1-1-1-1-1-1-1 reps
 

Watch the bar path when you start this lift.  Don't bend those arms as you jump away from the ground, let the bar come right up your body.

Monday

As if you weren't thirsting for something to loosen up those wheels!

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

Get the good warmup going then start out strong.  Set the tone for your week.  Buns of steel?! 

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

Sunday

Rest Day for most.  Some are hitting it hard with a little no-holds-barred Ring Around the Rosey at the CF Kids cert in Ramona.  Brutal!

           

   

And some are just payin' their dues... you know what they are.

Saturday

Who knows what workouts lurk in the minds of the Saturday morning crew...?  Come and get it if you dare!

Okay, maybe it's not so scary.

AMRAP in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks

WITH a partner.  While one works the other holds either a Squat, a Pike, or a Plank position.  

Got it?  Easy day!

Friday

Whew, it's here!  Let's see how everyone finishes the work week; out like a lion or a lamb?!

 Karen
 For time:
150 Wallball shots, 20 pound ball
 

Get DEEEEEEEP in the darkest depths of squat-land.  Pick a wall ball weight and target height commensurate with your a) experience, b) flexibility / range of motion, c) strength.  Depth of your squat is the prime goal, then height of the target, then weight of the massive object you toss.  No small children or pug dogs allowed.
 

Take the time to stretch and/or roll out whatever you have time for after you're done with the festivities.  Then get ready for Saturday!







Here's a "What the heck is Primal Quest 2009" primer.  Keep an eye on Team Semper Fi as they finish up their monster week long expedition.  Local boys Brian Chontosh and Tillman Francis are only seven check points from wrapping it up with their two other team mates.  Wish them luck!  The sleep derived zombies.

      

Thursday

You know on some lifting days, people get a chance to work on some skill they may have wanted to work on.  Mike R. being a guy who doesn't like to waste time, nailed a first on Tuesday.  Good things come to those who keep on tryin'...

Push Press 1-1-1-1-1-1-1 reps.

      



There will be a floater at 5:30 pm.   

Wednesday

Adam A. nails a presentation while working for his teaching credential.  You'd think he was at the Fire Academy based on that subject matter... Actually he was putting on a fine class for kids in Riverside County.  Congratulations Adam!!

Let's see what we can learn from this:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Here's a quick pic from the Primal Quest 2009 race.  Local favorites Team Semper Fi (click there to check the standings) is currently in 19th place, having started in 37th.  Our intrepid Tosh-led crew of three gents and one woman have been up since Friday morning.  They're poised to make a move!





         

Tuesday

This should get your body temp up.

Five rounds for time of:
7 Muscle-ups
21 Burpees

  

And then, cool off with a good stretch and a nice Zone meal within 30 minutes!

  

While we're thinking nutrition, think fish oil... as in you should get at least 2.5 gm of Omega 3 fish oil per day.  Listen to this brief podcast on Robb Wolf's blog for a more detailed dosing method based on your body weight.  Robb's always got sound advice on nutrition as applied to performance and health.


And check out the standings of Team Semper Fi in the Primal Quest Challenge 2009.  They're in 19th place and climbing!  

Monday

Nice way to get back to your work week.

Front squat 1-1-1-1-1-1-1 reps

 

Elbows.  Point 'em at the wall in front of you and drive up out of the hole with 'em.  Work on the depth; and that torturous rack grip!  Go big, and don't be afraid to dump it if you need to.







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

And no, that's not a WOD related photo but is is one helluva tasty looking 8+ pound bug. 

Sunday

Rest, stretch, hydrate, eat intelligently.  Even if you're in a desert somewhere relaxing by the pool... still.

And while you're resting up, check out the status of Team Semper Fi (#37) on the Tracking page of the Primal Quest 2009 race.  B. Chontosh and intrepid crew are having a sleep deprived ball on their few-expenses-paid expedition through the badlands of South By Gosh Dakota.

For incredible race coverage go to their Latest News page.

Saturday

Need help changing a tire?  You shouldn't have much trouble lifting your little tiny tires after this...
 

10 Tire Flips (250# tire)
400m Run
40 Slam Balls
40 Box Jumps
400m Run w/35# plate
40 Burpees
400m Run
20 GHD Sit Ups
20 Back Extensions



  

Nice work by everyone putting out on this quick little WOD.  Lots of straight backs throughout.


Rumor has it the WOD in the desert this morning was either: 400m Walking lunges, or 150 Lunges and 150 Squats, or 350 Squats.  Which would you choose?  It's only about 102 degrees out there.  "But it's a dry heat!"

Friday

Some folks just sit around and veg on the weekends.  Not the Marina crew or their friends though. There's skydiving, surfing, football, soccer, volleyball. You all are incredible (even when you do rest).

Starting today, our good friend and strong supporter of CFM before and during the Games, Brian Chontosh, is taking part in a little adventure of his own.  You can track Brian's progress here by GPS (they were calibrating the GPS units last night and should go back live today)

Please join us in following Brian and his crew, Team #37 - Semper Fi, as they participate in the Primal Quest Badlands 2009.  It is considered by many to be the Super Bowl of adventure races and is the premiere expedition length adventure race in the United Sates.  Best of luck to team Semper Fi!

As for our daily dose:

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.

Use as many sets each minute as needed.




     

And here's a nice contrast to our hot days.  This is Gabe doing a handstand in the same location as the photo of David two days ago.  Cool.  Cold even.

     

Thursday

Old school.

 Grace
30 Clean and Jerks, for time.

Otherwise known as "two hands overhead anyhow"... That doesn't mean compromising that position through the lift's though!

There'll be a Floater at 5:30 pm.

Wednesday

A nice stretch for your legs today.  We'll have a scientific experiment going on at the back platforms.  Ignore the screaming; but watch the good form.

Four rounds, each for time of:
800 meter run  (or 1k rows)

  

Last time we saw this signpost, Gabe was upside down against it, but there were only a couple feet between the post top and his boots!  David was having fun too, but without the snow.

Speaking of Rocket Boy (no, not Gabe), it's his birthday today!  Have a good one you.

Tuesday

Nice work on the lifts yesterday people.  Seemed like everyone was finding that sweet spot between form and weight.

Here's a counterpoint to that heavy weight piece:

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

And   do   not   mess   with   Pat.


     

For those of you interested, there's a new twist on the Zone meals in town.  We had a great experience at the Zone lecture given by Dr. Sears and you may remember he tipped his hat to the paleo/Zone combinations that people were asking about.

A company in Orange County has now started making (and delivering) paleo/Zone meals and they dropped some stuff off at the gym yesterday.  The samples they left were delicious and within the perfect four block size, but with all paleo ingredients.

The web site they maintain provides a good looking menu to choose from and an easy to follow ordering 
plan at: www.barenaturalfoods.com.  Check them out and let us know what you think. 

Monday

Ease into the week with a nice Five-by-Five.  It's the Deadlift quintet!
 

Deadlift 5-5-5-5-5 reps
 

Get a stout warm up and make sure you stretch and/or roll out when you're done.  Recover from that weekend!










 
There will be a Floater at 6:00          

Sunday

Rest

Or go do a WOD at the beach then hang out for the day with a great group of sun baked athletes!

Thanks for a great day everyone.   

toast ¹  (tst)
 v. toast·ed, toast·ing, toasts
 
1. To heat and brown (bread, for example) by placing in a toaster or an oven or close to a fire.

2. To warm thoroughly, as before a fire: toast one's feet.

v.intr.

To become toasted: You got toasted, dude!

Also see: lobster


   

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

Saturday

Cupcakes you say?  Not before you've taken a shot of fish oil!!

A big thanks to Denise for holding the fort down while a good number of us listened to Dr. Barry Sears lecture.  The folks at the OCSD Academy were great hosts and we appreciate their support and hospitality.  We hope those of you who went got as much out of it as we did.

And if you noted an empty feeling toward the end of the day, it was because we're bidding farewell to young Greg L.  He's headed to the big city and bright lights.  Well okay, a good teaching job in the San Jose area.  Either way it's been great having you around and we wish you the best bud.  

Friday

Another perfect weather Friday.  The kind of day when Tommy likes to get out and shred on his favorite board, impressing all the ladies on the beach.  You go little man!

Legend has it Tommy developed his surf stroke using the following WOD:

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

    

There will be a floater at 6:00 pm.  

Thursday

A little metcon fun.  Here's an opportunity to work your technique in a triplet.  Pace that row off of one of your times from the other day's three 500's.  Keep a steady pace on the burpees that lets you have best form and ROM (chest to the deck, hands over head at the top).  Push yourself on the run, but at a sustainable speed.  And have fun, like in this full contact sport!

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

  

    

There will be a Floater at 5:30 pm.

Wednesday

Apologies for missing a couple of days.  The agony and misery will resume no later than Thursday.  In the mean time I'm sure Denise hasn't shorted anyone on the festivities...

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.




     

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

Tuesday

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Monday

A little Back Squat action for ya?  

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

Watch that weight (be safe), but get heavy.


Brent posted this in today's comments but I wanted to put it up here also because it's for a worthy charity.  CFM is in for $100 bucks Brent.

He writes:

Anyone interested in testing your strength-stamina skills?

My friend Larysa (who used to come to CFM back before tax season) is putting together a team for a special event, pulling a FEDEX cargo plane across Long Beach Airport. The event is a race, of sorts.

The actual event is pulling a passenger airplane (an Airbus 310) 25 feet, for time. Strong men compete to do this on their own, but this event is team-based.

So far, Larysa has had more luck collecting funds than finding people to pull a plane. At this point, she has collected $600 (of a required $1000 per team), but is in need of 15 people (of a required 25 people).

So, I thought, who better than CrossFitters to make this request to:

Who wants to pull a plane across the tarmac, for time?

The event is on Saturday, August 8th, starting at 10 am. I know this is our Barry Sears seminar Day, but I have been told the event ends by 12 pm. I will verify the details. As for cost, it will likely be about $20 per person.

Thanks for your consideration!

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

Sunday

Rest you workaholics.

Great job by everyone at the WOD yesterday.   Did the sand effect anyone's rep counting?  Sometimes it can do that, cold, sandy, wet...

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