CrossFit Marina - Huntington Beach, CA

Friday - New Year's Day 2010

We wish you all the best of health, happiness and prosperity in 2010!  

The gym is closed today.  Following is a non-CF Marina sponsored event that is completely, well, cold and crazy.

And just a reason to party with friends!

It's the 4th Annual Completely Wacked Out But Totally Pragmatic Chilly Willy Polar Bear Extravaganza.   Bring a little food and drink please (preferably warm chow!).  We'll have a couple bonfires burning in the yard but bring warm clothes and towels if you're planning on "jumping in" to the New Year.

The work:

Three rounds of:
25 yds in a 45 degree pool
400m Run
15 Thrusters
15 Ball Slams
15 Burpees

Teams of three. Everyone gets wet and runs, then each member does the total reps and rotates through the movements with their crew.  Let's have fun!




     

Thursday

Another year flies by!  2010 is here!  The black tie, high society party season is in full swing and that means Climb-X and the Polar Bear, in that order. Two social events that everyone, who's anyone, attends (or has a good excuse for, like Jeb and Brent!).

The Climb-X New Year's Eve pot luck will be warm and filled with friends and good food. It kicks off at 5:00 and goes until 8:00-ish?  Bryan and Linda's climbing gym is at 18411 Gothard Street. Please bring food and drink!  

The Polar Bear will be freezing and then (after the WOD) full of warmth.  See the picture for just how warm it won't be, at first.  That's Jeb earning his merit badge for helping an old man across the pool.  Rumor has it there have been 20 pound ice floes spotted.

Today's warm up WOD will be:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
 

We'll see you there!

Wednesday

Oly Day! Should be easy, just nail it like this guy. He weighs about 207 pounds here and he's snatching 385 pounds.  Nice.

You may want to start a little lighter...

Snatch
1-1-1-1-1-1-1

Start your warm up with one set of two reps with a light weight, then start adding small percentages until you've done five or so sets, looking like: 2-1-1-1-1.  Go heavy on your singles, push your PR up, or get a better idea (safely) of where it is exactly.

M. and C. Rigney, are you getting your workouts in up there in the cold?!  And Kristina, check in!  How are things on the under side of the planet?  

Tuesday

Nope, it's not Groundhog Day.  Yep, we can use this.

Front Squats
1-10-1-20-1-30
 

Or one of two alternate WODs.

  
Feel like there's running in your immediate future? Maybe you're just being prepped for the chill of the Polar Bear...

Monday

Lifting, running, rowing; it's like the Games already... without a driving event.

Deadlift
1-10-1-20-1-30 reps

And / or

Run or Row 5K






     


There will be a Floater at 5:30 pm.       

Sunday

Rest

Relax and enjoy a little of that holiday feeling, while you roll out and stretch.

  
We'll see you tomorrow.










There'll be a Floater workout on Monday this week,           

Saturday

Stop the food weirdness!  If you're not feeling like cr__ from eating like sh__, good for you.  The rest of you, just think how good you'll feel when the holiday bashes are over.  A good ratio of Zone proportions and a Paleo food source is the guaranteed path back to health and fitness.  You don't need a New Year resolution for that.
 

As for the daily dose -
3 Rounds for time of:
400m Run
20 Knees to Elbows
30 Push Ups

No re-gifting allowed!

Friday

Christmas Day
 

Sleep as late as you can.  Relax.  Have fun.  Rest. Spend time with your loved ones.  Relax.  Eat meals that don't wipe you off the planet with sugar and refined carbs.  Rest.  You deserve it!

May you enjoy your individual religious pursuits to their fullest this holiday season.

See you tomorrow!

Thursday

Merry Christmas Eve!
 
 

The Gift

You aren't sure what to give others, not sure what you want. The season keeps rushing by. What to buy, what to give, who have I forgotten to buy something for?!

Then you see a friend or some family member you haven't seen in a while, or a group of your friends together and all the superfluous stuff disappears. You realize the special meaning of the season and the importance of the things right in front of us that we so often overlook.

It's our special present.  It's you guys; and we really appreciate you allowing us to work with you to try and gain knowledge together, of all things fitness and health.

That we could be a small part of such an outstanding group of people is a blessing we appreciate more every day, a responsibility and trust that humbles, motivates and inspires.  Each of you remind us of the special meaning of this season.  Thank you for giving us such an awesome gift.

And don't forget to stretch and/or ice those hammies and your back after those KB Swings!

Wednesday

Been a while since we've seen this bit o' work. She's a short smash down, but we love her.

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

 

The only place where being with a bunch of climbers is fun!  Beside Climb-X!

   

New to CrossFit?  Thinking about an intro course but didn't know where to go?  We'll have an introductory session at 5:00 pm tonight.  It costs nothing and requires about an hour.  Find out if CrossFit is what you're looking for.

Tuesday

Nice break from the mall madness.

Three rounds for time of: 
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Is Jimmy relaxing up there?!
 

Get on that roller after your WOD.  It's as important over time as that post workout meal.  Don't let those shoulders and hips bind up!

Monday

Nice start to the week here.  We should have some visitors in from out of town this holiday week.  We're looking forward to seeing you all!

Five rounds for time of: 
135 pound Thruster, 15 reps
Run 400 meters

Jake tossing that 250# tire like a cookie.





      


  
There will be a Floater at 5:30.

Sunday

Rest  Hydrate.  Stretch.

You are all coming into this Christmas week with some hard work behind you. Hold the course; good company, good food and a few nicely wrapped presents are in your future.

  

Those pull ups look great Janice.



       


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

Saturday

Let's get it started! Do this as individuals, or, you can call out your buddy and do it as a one on one competition; 2nd place does the longer run at the end.  2nd Place = last guy to the Tire Flips.  It's quick, you can take him...

500m Row
18 Ring Dips
18 Ball Slams 
18 Box Jumps
18 Burpees
18 Pull Ups
18 DB Clean and Jerk 20# to 45#
2 Tire Flips 
800m Run or 400m Run

Have at it then get a good cool down stretch.

Then go shop for presents.

Friday

Quite a week.  Are you keeping up with the Christmas pace?  Remember, shopping is not a "for time" event. Don't get stressed (but there is less than one week of shopping left!).

We hope you get extra time to be with family and friends this season.  And try those paleo tamales. What?!

Let this take your mind off the seasonal hustle.

As many rounds as possible in 16 minutes of:
8 Bodyweight Deadlifts
10 GHD Sit Ups
12 Walking Lunges

Rest 3 minutes, then run 800m for time.
 

Then get some time with the roller, or the soothing, pain free trigger point ball.

  

There will be a Floater at 5:30 pm.  

Thursday

Stinkin' Oly lifting day!!

Don't worry about not getting your heart and lungs going, you may do a few more than the prescribed sets...

Cleans
1-1-1-1-1-1-1

And if you were thinking about fuel, here's a link that you may have seen.  It's a list of paleo research articles by Dr. Loren Cordain, from the BeyondVegetarianism website.  It's a good representation of the backbone of the paleo diet.




There will be a Floater at 5:30 pm.     

Wednesday

No, don't do the math, just start.  Add 'em up later.  Warm up well, there's no cheating your shoulders while you're inverted...

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
 

For a good number of folks, the heavy shoulder press will have to replace those HSPU's.

Use the rollers and/or a ball to cool down your shoulders when you're done.  And later in the day, is it ever a bad thing to ice a "swole" shoulder?  If they're tight as heck and you have a decreased range of motion, ice it for about 20 minutes.  Don't try and stretch radically when you're done icing, just rest it!

Tuesday

Low bar, high bar, just do 'em.  Safely and with best form.  If you haven't practiced dumping a weight off your back do it while you're warning up on the bar.  Better to get that move down with a light weight than to get stuck with big weight on your back.

Back Squats
3-3-3-3-3
 

Stay warm!

 
Great job yesterday with all the grunting and cussing.  You all were patient with the different moves.

Monday

Choices; like your Mom said, make good ones. When three "open" meals a week become four, it's time to watch it.  You know when it's gone too far.  Yeah, holidays are cool though.

A couple weeks like that and it's time to get serious about starting a lower carb phase or just reel it back in.  Break out the Protein Power or Paleo Diet or Zone texts and freshen up.  Watch the food sources and get back to where you want to be.
 

In the mean time, here's another choice:

Complete as many rounds as you can in twenty minutes of: 
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

 or CFT.

  



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

Sunday

Rest day.  Just another day to celebrate our blessings; like Navy stomping Army in a 17-3 beat down!

We'd like to thank Jeff Alexander for stopping in for an outstanding SMR Clinic yesterday.  Talk about useful; it was relaxing and therapeutic at the same time.  Four full hours of full body Self Myofacial Release with a special focus on the hip; outstanding.

Saturday

Long week.  Little sleep.  Need help.  From the team...

 A team workout!!
 

See you then... 0800 and 0900.

Friday

Ah the holiday spirit.  Makes one want to give. Enjoy:

For time:
100 Thrusters - 65#/45#

Each time you rack the bar to rest you earn "a round" of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats).  AFTER the Thrusters are complete you finish your earned rounds before your clock stops.

It's true.  I feel much better now.





There will be a Floater at 5:30.  Have a great weekend!     

Thursday

Getting to feel like the ol' Winter Olympics around here too (okay 64 days left whatever, it's cold).  The crisp air, wet weather, snow down to about 1500 feet...  Get ready for the schussboom.

As many rounds as possible in 13 minutes of:
5 Power Cleans - 75% body weight
7 Pull Ups
9 Walking Lunges

We'll have a little ninja-like skill work for you also.  Get a dynamic stretch and really work those hips before the WOD; roll out and use the ball, as well as stretch in a more static manner post WOD!





There will be a Floater at 5:30 pm.      

Wednesday

Stay warm day...  Dress for the frost advisory!
 

And the water may be warm on the North Shore but they're feeling these storms in a huge way too. The 25th Anniversary Quiksilver Eddie Aikau surf contest yesterday had some massive waves.  There's a great news story of the event here.

  

Our main WOD will be a nice warm little 5k Row or Run today.

And those who are behind can do the Lumberjack WOD from Saturday.




Thanks to our alert reporter, Linda, for this cool Paleo link.  This was a good looking post, the main site looks like a good regular read.


Happy Birthday Edgar!  Thinking about some cake?  No way.  

  

Tuesday

Just remember, tight grip on the bar...
 

For time: 
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups


   

Great to see Meredith and Frank at the NLP meet this weekend!





          

Monday

Nice, some Oly work.  Feels more like Christmas every day!  We will have some additional Oly drills and of course, some brief, lung warming fun.

Split Jerk
1-1-1-1-1-1-1

  
If you have a chance, check out the relatively new Paleo Diet blog of Dr. Cordain. The link has some great resources, from recipes to a recent webcast interview of Dr. Cordain.  Clear up those questions like, "sweet potatoes, rice and corn, good or bad?" 



And it's Pearl Harbor Day, please remember those survivors of this day, 68 years ago in Pearl Harbor.



Floater at 5:30!           

Sunday

Rest; and ponder:

Stretching

Flexibility

Mobility

Use the term that suits you, but use it.  We all can benefit from this work, but each of you needs to experiment with the movements that will serve you best.  Which is least flexible on you, hips or shoulders? Get rolling and start working them both, finding the stretches that make you feel and perform best.

And you can always get a massage to jump start the process!






           

If you have the T.V. on today, turn the football game volume down and watch this on your laptop.  Find out what cholesterol is, or or should be, doing to your body.  Courtesy of the folks at UC San Francisco. Watch the replays in your game when they come up. 

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

Saturday

Today, a memorial WOD for the four Army troops lost in the shooting at Fort Hood on November 4th. Please support our extended family at the Lumberjack CrossFit box.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
 

All are welcome to the workout and of course, we will have mods.  You are invited to make a donation to the fundraiser for the survivors of these fallen soldiers here. 

Friday

Quickie to end your week?  Relax, no running. When you finish, take the opportunity to work on mobility while you're still warm.

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions






Say Happy Birthday to this birthday boy if you see him.  He better not be taking the day off!









There will be a Floater at 5:30 pm.                   

Thursday

 A nice stretch for your sticks?  You'll be feeling both the front and back of those legs today.  Make sure and take the time to stretch and roll out when you finish.
 

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
 

 Jeff at Network Fitness now has trigger point advice for pre and post WOD consideration on his blog.  Give it a look when you know you're working an area that tightens up.  Get used to really focusing on warming down with mobility work when possible. 












There will be a Floater at 5:30 pm.
                

Wednesday

Hump day... never that bad when you think of how good we have things or what others have been through.
 

This Saturday, Dec. 5th, we'll be honoring some folks who have seen some tough times.  The athletes of Lumberjack CrossFit, on Fort Hood, lost four of their members in the shooting on base recently.   We'd like to join with the greater CrossFit community in supporting them with a workout (on the right side of the page).  We hope you'll join us for the WOD and more importantly, donate something to their memorial fund.  We'll have mods for all levels of athletes.
 

Speaking of modifying:

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

The objective may be to not K.O. your neighbor as you swing around with your DB.

  

On the nutrition front, keep true to your Paleo or Paleo-Zone course right now.  The picture above is of a member of one of the last hunter-gatherer cultures on the planet. Interesting article from our friends at National Geographic.  Check out that paleo diet...