CrossFit Marina - Huntington Beach, CA

Thursday

Not enough running lately?  Here's a favorite beast.

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


   

Speaking of beasts, there's something to be said for recovery with Mike hitting it nicely after his race last weekend.  Grin or grimace?  You be the judge.

     

If you have questions about the Paleo-quest, don't despair.  Ask!  (And feel free to read up.)  We want to raise everyone's awareness with this effort and no one knows it all.  Let us research your questions and we'll all benefit.  Here's another summary of the diet from Wikipedia.

 

There will be a Floater at 5:30 tonight.  

Wednesday

Happy day before Paleolithic Nutrition Day!  Okay, maybe not a national holiday yet but we'll see about that later. In the mean time we're going to start a 30 day paleo diet experiment tomorrow (for those who want to join us) without badgering or obsessive wackiness.  There is a common sense approach for each athlete who is interested in trying this.

We're going to keep it simple for you and keep it coming as far as the information goes. Here is a perfect starting point.  We will get going with a simple overview of The Paleo Diet by Loren Cordain, Ph.D.  The book is at Barnes and Noble for $12 to $14.  We recommend that you get it soon of course and we'll have a couple other excellent resources to recommend for your review.

For a quick reference, here is a good summary with a list of good resources to start your journey.  Please read this.

If you want to cut to the chase on what to avoid, read this.  In both cases, the do's and don't's, take a little time and check out the links.  Find what will work for you in the short term and talk about it with any of us who are in this with you.  If it works for you and is in the scope of the intended paleo concept, good!

Now get ready, weigh yourself, start reading, ask questions and start keeping a record of what you're eating.  Don't make it painful, just do it!
 

And then do some snatch work to clear your head:

Snatch 1-1-1-1-1-1-1 reps


     

There'll be mods for lighter weights, lesser ranges of motion and more.




     

Tuesday

Wow, no post...?!  Don't despair, In the words of the inimitable Anaheim Fire dude, "it's the unknown and the unknowable, now get in here!"

  

A sign of impending... fun?!

  

See you then.

Monday

It was good to see the crew from Black Diamond CrossFit this weekend along with our regulars. Thanks for dropping in and putting up gents.

Come in and try this for a little jump start to your week:

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats




And Happy B-Day to the young looking John L.! Hope you got the day off bro.






Here's a little info on Paleo Breakfasts for Champions by Nell Stephenson from the good newsletter off the Paleo Diet site of Professor Cordain.






There will be Floaters at 5:30 pm on both Monday and Thursday this week.
                    

Sunday

Rest; and think of Mike, haulin' butt in the triathlon in Mission Viejo today.  Do it bro!

    

A huge thanks to all of you who either came to the FGB IV fundraiser or sent in funds on our behalf. With the late adds and funds collected on the day of the event, we are sure the CrossFit community will go over 1 million dollars.  The HQ goal of a 1.2 million dollars may still be hit.

You guys did it!   






















There will be Floaters at 5:30 pm on both Monday and Thursday this week.

Saturday

Wow, it's finally here!  Join us for some Fight Gone Bad IV butt kickin' today. We'll open up at 0800 with workouts starting at about 0815-0820 or so.  If you harbored any thoughts you were getting into a plain weekend workout, you're not.  We'll be honored to have a great crowd of athletes going at it.

Everyone please park on the street!

"Rules" or standards for the WODs are posted on yesterday's blog entry.  All athletes are welcome, we're asking a $25 minimum donation to the Prostate Cancer Foundation / Wounded Warrior Project to participate.  Thanks for your consideration of these great causes!

And thank you to Greg and Lauren Glassman for giving us this opportunity to help others.  Congratulations on your recent recognition!

Paleo tacos will commence @ 1000 (minus the tortillas!).



    
We also want to wish the best to Mike R., kickin' some @-$-$ at the OC Triathlon in Mission Viejo tomorrow.  Go Mike! 

Friday

FGB IV on Saturday!!

Remember to please park on the street and bring some water (and hydrate the night before... with water!).
 

Here are specs for the Saturday workout with modifications:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 6lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner / Kids = 22lb push-press and sumo deadlift high pull, 6lb wall-ball (target lowered to 8 foot height) and 10 inch box jumps / steps.

We'll get you in, organize you into groups according to experience and have at it!

E-mail, post or call with questions.
 

As for today's WOD.

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups







     

There will be a Floater at 5:30 pm.    

Thursday

Our friends at the Wall Street Journal (Jeanne Whalen) wrote a little article on the many emerging values of Omega 3 fatty acids.  Like CrossFit, if you wait around until the whole world is doing it you might be denying yourself a significant health benefit... Check out Beyond The Heart, What Else Can Omega 3s Do? Thanks to Willy B. for that!

Today's blessing in disguise:

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

   
Recent activity on the gym floor has resulted in the following procedural clarification:
 
CF Marina rule 3.45(a):  If the person in front of you blasts the gum out of their mouth while you both are lifting and it causes you to dump your lift, you get credit for your lift.

CF Marina rule 3.45(b):  Your spouse trying to help you get a better weight score by spitting their gum out negates your lift.

That must have been choice to watch...

 

Remember, if you're coming to the FGB IV fundraiser this Saturday, please park on the street!

We'll start setting groups up and hitting it no later than 0815-0820.  If you need to register on line we will be able to do that.  If you're not registered we can add your $25.00 or larger donation in with our affiliate's. Thanks!   

And the Floater is at 5:30 both tonight and tomorrow!!!   

Wednesday

Nice, 'bout time to explore the elegance of the delicate lifts.

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

      

Pat makes her Shoulder Press look good!


   

And a new item coming up:

Starting October 1st we'd like to have any of you who want to get involved, start a trial of the Paleo Diet for at least 30 days.  If you're already using the Zone Diet, great, we'd like you to consider going to a paleo source for your Zone portions.  Let Steve know if you're interested and we'll make sure you get the information you need.  For a start you can check out the home page of Professor Cordain's web site. The information available on the site is considerable and they also have a newsletter you might find interesting.

Tuesday

For those who are coming to the Fight Gone Bad IV Fund Raiser this weekend:

We're asking a $25 dollar minimum to workout and support these two fine causes.  You can register on line (we'll help find your sponsor info on line if you need to add anything that day) or bring your sponsor sheet to the event.

We will start checking folks in at 0800, the WODs will start in waves after that as people show up.  If you have a group of five athletes who all want to hit it together, fine.  We'll have Jaime, "THE" Taco Man and beverages for the athletes.

On a serious note, this is a great opportunity to give in a way that effectively gets your maximum donation to where it belongs, research and support for people like this: http://www.youtube.com/watch?v=yjZa0GWa-o4

We hope you can join us.
 

For today's WOD, get a grip and go heavy, safely:

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

See you there! 

Monday

Thanks to everyone for the support this weekend. It was busy as heck and as usual our people showed their ethic in helping things run smoothly.  Top shelf folks around here; we're honored to have you as part of this family.

It was fantastic meeting the Level 1 attendees as always.  We hope that you all had as much fun at the cert as we did working with you.

As for the  locals, check out the boys of CF Balboa, pictured here at the Paleo Brands seminar in San Diego this weekend. Professor Cordain, Robb Wolf and John Welbourn presented a great amount of information on the Paleo diet and how it has benefitted so many.

We wish them the best of luck with their product line.

As for the Monday fun, try a little shoulder fix:

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups



  

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

Sunday

Rest...  Unless you're toiling in the heat of a Level 1 cert somewhere.  Brutal.  Hey don't we know this guy?

 

      

And if you're in our sweat box, please remember to park on the street!

Saturday

The shop is closed today (for the cert) but Gabe will be slicing and dicing at the Marina HS track.  He'll be running workouts for you guys at 0800 and 0900.  Don't forget your legs.
 

If you are coming to the cert this weekend, welcome!  PLEASE park on the street to avoid parking issues/getting towed.  See you there! 

Friday

Okay okay, because you know you love 'em so much they're back; GHD Sit Ups, by the dozen!
 
 

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

 
   

And remember we're closed at the shop this weekend.  There will be a Saturday WOD at 0800 and 0900 at the Marina track though!  Gabe has a little runnin' and gunnin' set up.


 
 

If you're from out of town and coming to the cert here's a list (Local Resources) of a few local restaurants and some info that might be useful.  Remember - PLEASE PARK ON THE STREET FOR THE CERT.  Our neighbors are nice but their tow trucks are not.

Thursday

A hardy work effort ahead... ready?  "Taggart" is!

Daniel
For time: 
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups




   


       

If you've been on a plateau with your WODs or thinking about getting back on the Zone wagon, DO IT. Here's a - Download ZONE Quick Start Guide - that has some useful info.  No time like the present!

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

Wednesday

Nice day to go heavy.  With feeling.

  

Front Squats 3-3-3-3-3

  

With some good points of performance: Front Squat Good/Bad Bi-panel...  WMV  - MOV

He is a man of many hidden talents.  This is but one.  Matt makes the old rope sing.

Tuesday

One of our favorite people, a cool mom, a role model trainer for us, and a great WOD too!

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

  

Some of you had a chance to hit this last week. You should have perfect Double Under technique!  

Monday

Welcome back to a cool new week.  Okay, cool-er.  Knock this baby out to fire up your day.

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







  


Here's an interesting paleo nutrition resource site.  This type of food source should supplement your Zone nutrition proportions. 



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

Sunday

Recovery... These guys do it! Not just you on the couch.  It's nutrition, hydration, sleep.  And then some more sleep. Really, a nap even; get it, it's Sunday!
 

And just around the corner: Fight Gone Bad IV
Just a reminder, it's only a couple weeks away.  It helps so many people.  All we're asking for on the 26th is a $25 dollar minimum to do the Fight Gone Bad IV workout.  17 minutes of work, just keep moving, for two of the most current legitimate causes supported by one of the best charity management non-profits on the planet.

Please join us.  We'll be honored to have you in our shop for this.  We'll be running the FGB workout with at least five different options, RX'd through just over body weight movements with lightest weights.  All athletes will have the opportunity to give and donate.

Contact us with any questions.





      

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

Saturday

Today the incredible trainer known only as "Breaunt" (rumored nom de gym for a WOD-crafting-artist-chef of highest repute) will be creating one of his workouts, fit for the elites.  It will be a tribute to the "back to school" season we're enjoying now.  

You can bring a pencil but you might not need it.  When he said it would be a test like no other we were hoping he was talking about the three R's...

Hint: w-a-c-k-y = s-w-e-a-t-y, go!

Run (don't walk) to school: each person on the team has to run, one at a time, with 5 books in hand, 400m. Then pass the books to next team member to do the same. This goes until all 4 people have run the 400m. Punishment for dropping books is optional.
 
Engineering: as soon as the first person starts the run, each team is given an outline for the second task, the planning of which can begin immediately. The task is to carry 10 items 800m.

The items include:
26/35 lb kb (women's)
35/53 lb kb (men's)
2 x 10/25 lb plates (women's)
2 x 25/35 lb plates (men's)
6/12 lb medicine ball (women's)
16/20 lb medicine ball (men's)
2 2 x 4 boards (unisex)

To assist them in the process, each team will be provided with rope and tie downs.

When the relay is complete, the team can begin the next leg of the journey, which is an 800m carry of these items.

Math: when the team returns, the team will then have 15 seconds to calculate the cumulative weight that they carried. Clock starts as soon as the question is handed to the team. The punishment is written into the question, so as to burn more time.
 
Remedial study hour: for every second after the 15 seconds they guess, and for each pound away from the actual weight, they will have to perform 1 burpee, cumulatively. Teams can use paper and pencil.
 
P.E.: take the weights you have carried and perform the following tasks:
200 wall balls, cumulative (women w/ women's medball, men w/ men's)
200 back squats
200 kb loaders/unloaders (deadlift kb onto box, take off box -- 1 rep)

Run home from school: team run together around the church.

"There’s more money in amputating the limbs of diabetics than in counseling them on diet and exercise."    

Here's a link to an article on a fascinating health related fight that is shaping up in the legislature. Will the competing greed of the agribusiness lobby be outdone by the insurance industry lobby?  Will the American public ever actually benefit?

Preventive medicine through good nutritional practices is the responsibility of each of us, but this gives an interesting perspective on the actual priority your individual health holds with our legislators.  Thanks to J. Lewis, nutritional researcher.

Friday

A war in which our adversaries completely believe they can outlast, overcome and destroy our weak willed society of infidels, our unethical self serving political leaders.

It is on.  They will not.

Do not forget their stated objectives or what they have done to innocents around the globe.

Friday

Yeah baby, End O' The Week is upon us. Celebrate with a little fish oil... maybe.  Don't spill.

How many grams a day are you taking?  Pills or oil?  

Or:

Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

    
 
There will be a floater at 6:00 pm.  

Thursday

It's only 16 days away folks;  Fight Gone Bad IV.  Please get your sponsors lined up.  It'll be a day with a fun workout and a good barbeque.  Maybe a beer or two.

Another nice prep WOD for the that event is:

Push Jerk 3-3-3-3-3 reps

CF Marina Fight Gone Bad IV Preparation August 2009

Thanks to M. Good for the hard work that is featured in part on the HQ page today.  His unedited video is also great; as were all you athletes who pitched in that day.

We'll be asking a minimum WOD fee of $25.00 per individual at the fundraiser on Saturday the 26th.  If you have any other sponsor ideas or contacts we can make please let us know.  And if you haven't registered on the FGB IV site under our affiliate you can help us rep CF Marina there.  Or you can simply download a sponsor form and have your friends and family weigh in with a few bucks here and there. 

Every little bit helps fot this great cause!

   

There will be a floater workout at 5:30!

Wednesday

"...Give me your tired, your sore,
Your huddled masses yearning for broad adaptation..."  doesn't it read something like that?

Modify |ˈmädəˌfī| v. - to make partial or minor changes to something (a WOD!), typically so as to make it less extreme; if needed. 

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 mods!

Tuesday

@%#^&@*# Oly Lifting Day!

'Cause you know you love it and miss it.

Clean and Jerk 1-1-1-1-1-1-1 reps
 

And do some flexibility work on those joints when you're done.   

Monday

Happy Labor Day everyone!  We hope you get some time to relax and enjoy your friends and family.  But before the festivities:

6 rounds for time of:
Run 400 meters
25 Burpees

  

Workouts today are at 0700 0800 0900 and 1000.

See you there!

Sunday

Rest...

or run a 5K; or a half marathon wearing Mickey Mouse ears...  just hold off on the Painstorm.  'Til Monday.

  

Nice open shoulder you. 

Saturday

First order of business: workouts today at 0800 and 0900.  New folks inquiring about CrossFit at Marina, 1000 for an introductory session.
 

So somebody said "fish story" and Jimmy thought they said "fish oil story".

It was a good one though.  Ripe even.  Ask him. Classic tale of every-man's experience brother.  (executive summary: capsules should be carried in a baggie, stored in a cool place.)

And as though a little ripe anchovy juice in your wallet isn't enough to make you want to... try a piece of metcon fun (heavy Oly lifts Monday):

800m Run
3 Rope Climbs / Pulls
30 Box Jumps x 24" / 20"
40 Push Ups (chest to object)
30 Deadlifts x 155# / 135# / 95# / 65#
400m Weighted run x 35# / 45# plate or DB
20 Sledge strikes or 25 Ball Slams
20 Knees to Elbows

Hit it hard, hang on tight.  Like Sean, makin' it look effortless.


   

Please make sure and park in marked stalls, not in front of any Tow Away signs.  The hook is out on weekends.  Thank you!


Monday hours: 0700, 0800, 0900 and 1000 WODs for your Labor Day.  

 

Friday

So you can either do this WOD, or you can come in with a fish story.  Not just any fishy little tale mind you, something well spun and worth a listen.  Caprice had a good one.  She gets the day off for it if she wants.  She deserves it after an hour and ten minutes toying with the little 185# baby in this pic.

Yet I couldn't help but think I'd heard the tale before when she described how the rod was ripped from her hands and she had to pull the line in hand over hand.  "You thought the pull up bars were rough!"  Anyway I guess she pulled it up to the boat, wrapped her hand in that white towel on the deck, grabbed the thing by it's bill and one arm snatched it onto the deck!

You go Caprice!  And no lie, she did it with 40# line; nIce.

Everyone else...

Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips

And don't forget to stretch and hydrate!

Thursday

One word for today... m-o-d-i-f-y.  If you have any existing alibis or injuries this might be a good WOD to check yourself on.

For the rest of you, what are you waiting for?!  Go!

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

IF, it gets too busy on the rowers, you can run.  But Bill, those distances were what you thought they were...






There is a Floater WOD at 5:30 pm.  And Devon floats, buts he's not a floater.

Wednesday

Here's what we think of this: thank your deity it ain't that weighted-pull-up-3-5-7 x 10 circus. Now hit it, and have fun!
 

Weighted pull-ups 1-1-1-1-1-1-1 reps

There will be something short, intense and fun for you after this WOD.  Not a nap either, Ray Charles...

Neil, airborne like a ninja.