CrossFit Marina - Huntington Beach, CA

Tuesday

A good lift that'll contribute to your Oly lifting capacity.  Work that stance and grip.  Develop your shoulder and wrist flexibility in that rack position.

Front Squat

3-3-3-3-3 reps

Get used to working through a good Burgener warm up before you hit this.  Even do it when we're not lifting; just to get the neuro-muscular training piece.  Then get as heavy as three reps will let you, all the way down!








    


Some crazy folks have resurrected the burpee challenge.  If you're so inclined, here's a cool calendar that Edgar P. whipped up to help you (Burpee); in case you wanted to wait until like, day 76 to jump in...  Thanks Edgar.      

Monday

Form and execution are critical today.  If you can't get deep with Rx'd weight, don't try.  Pick a standard and stick with it.  You'll develop the flexibility yet. Pick a reasonable DB weight and pull up movement, and stay with your chosen/maximum range of motion.

Joshie
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

There will be a Floater at 5:30 pm.       

Sunday

Ready for a little rest?  After the great work with Sage yesterday you all deserve it.

Huge thanks to the supercalifragilisticexpialidocious (we took a vote on that!) Ms. Burgener for coming up to spend some time with our family. Her coaching eye is awesome and she teaches with unmistakable sincerity for her students' improvement.

We hope to kidnap her back here as soon as we can. 

Many of you have made great progress on your nutrition in the last month.  Keep up the reading and focus on what you need to know... sugar = bad.  Arrange an hour or so of spare time and watch this piece from UC San Francisco.  It's worth way more for your health than that re-run you were thinking about.  Wish we could get some CEU's for it.

            

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

Saturday

Feel like Sunday already?  What a nice long food filled weekend.  Get ready to get back on that Paleo and/or Paleo-Zone nutrition.  Toss the sh---y leftovers and stick with the good turkey and veggies and get back with your plan.

And for a little Saturday turkey-fest:

2 Rounds for time of...
400m Row
20 Sumo Deadlift High Pulls (72#/53#)
16 Ring Dips
12 Knees to Elbows
8 Overhead Squats (95#/65#)
4 Rope Climbs

After you complete the two rounds, your time finishes when you complete a 2K Row.

Make sure and roll out and/or stretch when you're done!  Work all your joints.

Friday

Argh, first a full belly from food, then a torqued belly from GHD's!

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

     

Fantastic job yesterday everyone.  You saw the work was partly physical and a great deal mental with a heavy communication piece.  Next time we'll get some non-English speakers in there!

       

The workout schedule today is 0800, 0900 and 1000 am.

        

Thursday

Happy Thanksgiving to you all!  We wish you all the best and hope you have a restful, special day with folks you care about.

We will have one WOD at 0900 at the Marina High School track.

Wednesday

We're giving thanks already!   We're thankful for some fantastic athletes and a great local community of solid people. That's you.

We're also grateful that we're doing some sweet shoulder work today.  Save the metcon for tomorrow at the track!

Watch your grip, grip width and forearm angles on the presses.  Stance should really be critical for all these lifts as well.  Take your time and dial in your form.

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

Make the time to work on some hip and shoulder flexibility when you're done.  It's every bit as critical as your warm up.  Remember the SMR Clinic that will be held on the 12th by Jeff Alexander.  The event is worth every penny it costs not only as it relates to injury avoidance, but in recovery from training periods as well.
          

Tuesday

Nice work on that upside down WOD yesterday everyone.  And fantastic job on the Ironman Arizona by the intrepid Mike R.  Scored himself a sweet 12:51::36 (bib number 1308).
 

Not sure which event is worse, but the 112 mile bike seat torture has to be a strong candidate. Mike Stein also had his way with an adventure race in Riverside County.  More details to follow on that.
 

Here's a biathlon of our own:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps 






       

Monday

Holiday week!  Get it rolling with:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

There will be a Floater at 5:30 pm.                

Sunday

Rest and sleep late.  Wish I was there.  Sleeping late I mean! 
















For the folks coming to the cert at the gym, please park on the street.  The parking is limited in our lot and the neighbors tow.  There's plenty of parking on the street,  Thanks for your consideration.





Turkey Day WOD:  Put your bird in the oven and join us for a single WOD at 0900.  Location to be announced.







There will be Floaters on Monday and Friday at 5:30 pm.                              

Saturday

Day at the track; and we're not talkin' the ponies.  See you at Marina HS at 0800 and 0900.
 

We're closed today at the shop. Last of the season. Thanks for your understanding as we try and bring a breadth of training options to you.


   

For the folks coming to the cert at the gym, please park on the street.  The parking is limited in our lot and the neighbors tow.  There's plenty of parking on the street,  Thanks for your consideration.

Friday

We close the week with another girl.  The third of the last three might be the one that kicks your a__. Don't take her lightly.  Try one of the odd mods maybe.

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



First she got gnarly pull ups, now she's getting stronger!





For those of you coming this weekend to the CrossFit Barbell cert presented by Marc Rippetoe, if you're in need of last minute lodging, ask for the CrossFit rate at the Extended Stay America Hotel.  They've given us a great rate and are close to the shop.




There will be a Floater at 5:30.                

Thursday

You've gotta love it!  Get ready for a short little walk in the park...

Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
           

And mods will be plentiful.

Congrats to Dana K. for making his basketball team.  Have a great season young man!




And Happy Birthday young Bryan!!!







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

Wednesday

Another hot rendezvous with:

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You might want to go light on your hands for tomorrow's blessing in disguise...


   

And check out Adam, all flyin' up on that bar now that he's a gnarly new teacher.  Congrats on the new job you!





     

For those of you coming this weekend to the CrossFit Barbell cert presented by Marc Rippetoe, if you're in need of last minute lodging, ask for the CrossFit rate at the Extended Stay America Hotel.  They've given us a great rate and are close to the shop.

And PLEASE park on the street. We have very limited parking and some on-going construction in the lot. Thanks for the consideration.         

Tuesday

Nice slow lift day.  Recover those hands and use tape if you need it; go as heavy as you can.


Deadlift
5-5-5-3-3-3

Followed by some short additional work.

  


We'd like to announce the Self Myofacial Release Clinic presented by Jeff Alexander on Saturday, December 12th. We should start a little after the workouts end at 10:00 and go until 2:00 to 2:30.
 

Jeff has done a great deal for a number of our athletes and he's well known amongst the Crossfit community.  Sign up on his site before November 24th to avoid the late registration price!

Check the Events page for any updates or changes.









And Rory does his first, of many more to come!

           

Monday

Welcome back to the pre-holiday build up.  Hearing Christmas music when you go shopping now?  It's not even close to Thanksgiving!  At least it gives us room to keep our focus on paleo nutrition.  You have plenty of time to look up some paleo holiday ideas; and the meal lends itself to a paleo lifestyle with minimum adjustments.


Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

















There will be a floater at 5:30 pm!

Sunday

Rest.  Don't make me tell you again.

Check out the paleo recipes at this great site and go get a cooking instrument today (pressure cooker, steamer rack, pan, etc.).  Prep your food for the next few days and stay paleo!  Thanks Alissa! 

And thanks to Brian also for the good demo (mid grueling workout) of decent top and bottom positions for the KB Swing.





REMINDER:
This Friday from 0700 to 1000 the Fitness Wave truck will be curbside, running their hydrostatic testing.  The sign up list is on the board by the door.  Starve yourself, take diuretics, whatever you normally do, but get on the list if you want before the holidays.  Set a maintainable standard for yourself based on good info from the dunk test.

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

                  

Saturday

Dat Dat Dahhhhh... Whew, you survived Friday the 13th.  Now it's time for something with even greater potential for, nightmare!

Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Take the time to roll out and/or stretch out when you're done.                   

Friday

Oly lifting Day!  Technique work, with a healthy dose of poundage on your bar!

Clean and Jerk 1-1-1-1-1-1-1 reps



The sign up sheet for the hydrostatic testing is on the board by the door.  It's for Friday the 20th from 0700 to 1000.  There should be enough slots for everyone who wants to go but make sure and get your name on the list soon if you're thinking about it.

The lean muscle mass measurement that you get from this test is just another piece of data, along with lab work from your physical, to help support your paleo nutrition efforts.  Keep up the good work!

The young athlete in this pic makes good use of her great flexibility.  Be sure to watch your kipping when you extend your back.  Some tolerate it much better than others.






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

Thursday

One legged squats?!  If you have the time...

Your pick: 

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 Floater WOD at 5:30 pm. 
         

Wednesday

Happy Veterans' Day to our servicemen and women! Thank you for your service in these tough times of increased operational tempo.  Think of those on active duty and what we might do for them over the holidays.


   

We're running a mile today.  Twice.  For time of course.  Or rowing... With an optional lift!

  


There was a little experimentation with the muscle up last night.  Joe A. led the way with his first. Great effort by all on the rings!

Tuesday

Happy 234th Birthday United States Marine Corps. May you live forever. Please watch a tribute to my brothers.

It would be a terrible Tuesday if you didn't get you some good ol' Filthy Fifty to honor the Corps..
 

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

With, of course, mods for the mortals.










       

And if you see Neil walking around with a big a-- grin on, here's why: 

        

Monday

Welcome back to the Monday construction crew!  No hard hat required and we'll have the door rolled down for any noise.  They'll be working today and next Monday, and they should only be working around the gymnastics facility but we'll know when you show up.

But you wouldn't be breathing hard for this anyway:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Range of motion non-negotiable baby...

There will be a Floater workout at 5:30.

Sunday

Huge thanks to Robb and Nicki for the awesome Nutrition Cert yesterday.  The response from our people was really positive and a lot of great information was put out.

If you missed it don't despair, we're sure he'll be in the area again soon.  The important issue is that we want you to get a clean food source (Paleo), and dose your macronutrients in a way (Zone for starters) that controls your insulin levels and inflammation.

Let us provide you an information resource for that.

 
There will be Floater WODs at 5:30 on Monday, Thursday and Friday.         

Saturday

We're closed for the nutrition cert today.  But you can't have better weather for a time trial run at the beach!  Measure out a distance of your choice and hit it.  Let those shoulders relax.

If you're coming to the cert, please park on the street (you'll see the construction when you get there...).

Have a great time!







Remember the Fitness Wave hydrostatic testing crew will be here on Friday the 20th starting at 0700. There's a registration sheet at the shop.  Good time to get a data point for your lean muscle mass and percent body fat.  You've all worked so hard on the paleo and paleo zone efforts we want you to get a good perspective of your progress beside your PR's.  We'll get them back here in January or February for another look.

Friday

It's here!  Robb Wolf will be here this weekend to present his outstanding Nutrition cert.  We're looking forward to having him and hearing what's new.  There are always good things taking place up at CF Norcal and Robb has a gift with his ability to spread the word.

Please park on the street if you're registered and coming to the Nutrition certification. We are short on parking and they are doing construction in our lot as well.  Thanks!

We'll be closed at the shop on Saturday!

And for the end of your week, there's a little stretch for your sticks:

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.

There will be a floater at 5:30.

Thursday

Feeling "swole"?  Strut your stuff like the bad dudes with:

Le Totale De CrossFite
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


 
There will be options of a single lift with a metcon as well.











        



  


There will be a Floater at 5:30.               

Wednesday

This WOD should be an interesting exercise in modification.  As in, no one escapes the fun.  But remember we're right here with you!

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

 

A nice little variation of Nancy that I'm sure we'll remember for a while.


   

Reminder, we'll be closed at the shop for the CrossFit Nutrition cert on Saturday.  Make sure and get into the Floater on Friday at 5:30 if you can!

Tuesday

Some good old fashion, all American runnin'!  And make it snappy, you. 

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

We'll have rowing and other mods for you.

  

Robb Wolf has another great article cited on his blog today.  It underscores the inaccuracy of currently used methods for determining risk of cardiovascular disease. The flawed Diet-Heart Hypothesis has led to yet another boon for the pharmaceutical industry.

Who should be held responsible for your medicinal and nutritional choices...?  Our physicians are sure bright and educated, but it's ultimately y-o-u in a partnership with them. So read well friends (and contribute here!).

In the mean time we know two things are continually resurfacing as not only contributions to better health but to better athletic performance: natural food sources (Paleo) and inflammation control through macronutrient portioning (Zone).  Stick with your Paleo experiment!

Monday

We're back on!  I'm sure many of you missed the temporary post earlier, but we will be wide open at the usual hour today.  Apologies for any schedule changes we caused (some of you wanted to sleep late anyway!). 

  

As if Halloween and full moon wasn't enough to scare you, try this body weight fun. 

For time:
25 Squats 
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups





She's making it look too easy...





    


If you're coming to Robb Wolf's Nutrition Cert on the 7th you want to make sure and have an understanding of the reading items you received for the session.  If you have any questions about the material make sure and ask early so we can get you to the cert with a good understanding about the terms and methods he'll be referring to. 




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

Sunday

Rest...

Even the pumpkin tossed it's cookies after eating all that junk!  You probably have a sugar hangover now; or just a regular hangover if you were on that "three hour tour".  Nice work Gilligan and crew; and "Mr. Adverbial Phrase" once again astounded and entertained in his usual way.

Thanks to Gabe and Alissa for the welcoming, delicious and thirst quenching hospitality!

Now let's get back to our Paleo and/or Paleo Zone, quick!

We will have the "dunk tank" hydrostatic bodyfat testing on Friday, November 20th.  Dial in your nutrition so we can get another data piece to check our progress.  "Everybody in the pool!"  There will be a sign up sheet at the shop next week.  Find out your lean muscle mass and see how you want to fuel that finely tuned machine!







  
There will be Floater WODs on Monday, Thursday and Friday at 5:30 pm!