CrossFit Marina - Huntington Beach, CA

Thursday

A nice day for some heavy Oly work.  Don't start with an unfamiliar weight and don't add weight in amounts that put you right into $#!^^* form.  Use that speed from opening your hip to press yourself down under the bar, fast!  Take the time to work on your foot position in the split.

How deep can you go and still have decent form for the weight you think you should be moving?  We should be landing deep and stable in the split, arms locking out overhead, before adding big weight up there.

 

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




 
   

And we're not April foolin' when we say it's time to re-check our chow intake. Here's the worst case scenario. We introduced you to our friends at the Lazy 69 Ranch a while back. Order as you please or let us know if you want to set up a group order like last time, we did get a bit of a deal ordering together.    

  

Wednesday

What do those wild ladies have in store today?! Can it be just this? Beware...


Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups










Oly lifting at 1830!             

Tuesday

Cool, looking to get back into the batting cycle with this WOD.  Five rounds; where's that Facebook whine page?!

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Look way ahead under the sign at the guy in the grey shirt. That's Greg enjoying a little lead.


    

Team CFM going at it today.  Get ready guys!

Monday

On it!  Get your honkin' heavy effort on for this. Something tells me the crew will have a little additional in store for you.  Be careful!


Thruster 3-3-3-3-3-3-3







            

Oly lifting at 1830.

Sunday

Rest!

And ponder the incredible work going on at the Sectionals this weekend.  Among others, our friends at Norcal and San Diego/AZ are crankin' with incredible performances.

Go Greg!











And his awesome local fan club.  Great to see you ladies!           

Saturday

Top-Shelf-Tommy set up last weekend's workout. This weekend it's Dynamo-Dave and Mighty-Mariah in the coaches' corner.  Come witness the thrills, the chills, the spills!

0800 and 0900 as always.  See you there!


  

Friday

Been a while for this old standard. There will be mods!
 

30 Muscle-ups for time

GOOD range of motion for these Pull Ups and Dips if you're sub'ing.




    

Thursday

LCpl. Rick Centanni

Sgt. Major R.J. Cottle

4th Light Armored Reconnaissance Battalion

United States Marine Corps

Passed, 3-23-2010

                    

Wednesday

To-the-bar baby.  To-the-bar.  OR... pick your standard and stick with it to the best of your capacity. Everyone's going to kick some butt on this one.
 

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

 
We're still waiting on the pics we hear are out there, but it seems that while some were snowboarding and snowmobiling last weekend, the usually mild mannered Andersons were holding their own in the latest crazy "Speed Trap" contest (no tickets involved...). Unconfirmed rumors have it that Mr. A. took the prize with a downhill speed of something like, 76 miles per hour?!  Great job you guys.

 

Oly lifts at 1830!

Tuesday

Okay, no bouncing of the weights.  Should the standard be to re-grip the bar after each rep?  Re-set each time! We'll help you make the safest choice for you, but whatever you do, watch that form.

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders









              

Good to see all of you back from the hills too; specially the action photographer!

Monday

Let's get the heck back to work before the snow bunnies hit town! Paleo and paleo Zone it is, and while you're refocusing read this Gary Taubes article that was posted on the HQ site on Saturday. Piece by piece the data keeps eliminating most elements other than processed carbohydrates as the cause of nutritional imbalance and the metabolic syndrome.

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

 
There will be Oly lifting at 1830!
          

Sunday

This is not paleo.  Not, paleo.  You will have to seek your natural food sources elsewhere.

  

Rest up and hydrate.  Join us for some fun tomorrow!



Reminder, there will be no 7:00 am workout tomorrow only.  All other workouts will be held as usual.   

Saturday

Our thanks to Tom for a fun Saturday morning of snatch and grab.  He worked this up to start your fun weekend.  Have a good one!
 

10 Snatches
20 Double Unders
30 Box Jumps
400m Run
40 KB Swings
400m Run
30 Box Jumps
20 Double Unders
10 Snatches

Effective and to the point.  Hope you guys had a great time.

Friday

Okay, make this last.  It's just the weekend when you're finished!
 

With a continuously running clock, do one hang power clean and one shoulder press the first minute, two hang power cleans and two shoulder presses the second minute, three hang power cleans and three shoulder presses the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the hang power cleans as long as you are able.

  
Deb's over in what's becoming the PR corner, with her usual good form, nailing... a PR.

There will be no Floater tonight.

Thursday

Bring your tired legs, your bruised shoulderss, your sore feet.  It's time for a little slow lifting!

 Deadlift
1-1-1-1-1-1-1




As for the many heroes of yesterday, Debbie P. stepped up in a big way with great form and set the standard. She also nailed a PR, great job Deb.




  


Reminder:  There will be no 0700 workout on Friday or Monday.
           

Wednesday

Here's a tribute for a sailor to whom we are indebted.

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 Have a fantastic, safe, St. Patrick's Day!!

     
For those of you who subscribe to the CrossFit Journal (should be everyone...), please take a look at one of the best videos on the Burgener Warm Up we've seen in a long time.  Great work by Coach B. with a rugby player.

Oly lifting at 1830! Then we celebrate our Irish roots...             

Tuesday

Beautiful Southern CA weather now. Spring is here! Start psyching up for the LA Marathon this weekend. Who's running? I know some of you endurance athletes were all set to sign up before they sold out a couple days ago. We may go cheer on some friends as they run that new course.

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Or:

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




And here's a late add: Update your earthquake plan... How's your gear list? Plan for the big one.




Please note: Friday and Monday, (bracketing this weekend only) there will be NO 0700 workout.  We will have 0530 and 0600 WOD times, then start back up at 0815.  Thanks for your patience while we fumigate.  Not really, the snow addicts are hitting it this weekend and won't get back 'till Monday.

And thanks for the nice birthday 

Monday

What a weekend!  Blair and Will worked on their tans at the Sectional at UCLA. We all cheered and got sunburned. It was fun to see all the faces of friends from throughout the area. There were incredible performances from the athletes, judges and volunteers.

Then to top the weekend off, two of our favorite loving parent role models had their second child! Little baby Chase came on board at 1921 hours. Jud was trying to tell Mandy she was doing this for time like a WOD. She told him to zip it... Congratulations you two! Try and get some rest.

We'll be resting with this:

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wall Balls - 20 pound ball

There will be no Oly lifting today.  Back on Wednesday though!          

Sunday

You. Rest.  Hydrate.  Roll out and stretch.

And the athletes at the Sectionals, WOW!  You guys can't believe how proud we are of our gang up there! Great job to Blair and Will, each giving it a fantastic effort, in spite of colds and flu type creeping crud.

Will is in 28th overall; Blair's in 30th! You guys looked great. Kill it today!

Here are some shots of the kids playing.





      

  

 

Saturday

We want to wish all the participants at the So CA Sectionals their best performances possible during this weekend's competition. Of course, we want Blair and Will to smoke their heats and take the whole thing, but we want everyone to have fun!

If you can't make it up to UCLA, we'll be open for the usual fun at 0800 and 0900.  Mariah and David will be running the show.  Go easy on 'em!

Check for posts during the day as we try and make a few posts from the scene.  Let the fun begin!

Friday

Hey take a friend to the Sectionals at UCLA this weekend! I have a bet on the over for the attendance numbers.  I know we're gonna have a huge crowd and a great time. Keep in touch while you're up there and try to keep from losing your voice.
 

This work looks fun for a Friday.

30 Double-unders
25 L-pull-ups (or Knees to Elbows)
45 pound dumbbells Squat clean, 22 reps

  

If you have a spare minute this weekend give this a read. Another great article (early one) by Dr. Cordain on how evolutionary adaptations relate to our inability to effectively digest things; like grains! Josh L. was on sabbatical looking up cool stuff for us to ponder and came across this.  Keep it coming Josh, thanks!  

Thursday

It's watch-your-form day.  Nice clean deadlifts (I promise I won't bounce anything...) and no one-third push ups either.  Try for both full lock outs and deep range of motion.
 

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups







          

We were offered a number of samples from our neighbor John at Paleo Brands.  Look for the reviews of the folks that got to test them.  The meals we've tasted so far have been great.  Check 'em out.

Wednesday

Bring a friend for a partner WOD (or risk going it alone!).  A few snatches, some jumping, some rowing.  Short as you make it!



While you're warming up, refocus on the Burgener warm up on the board up front. Pay attention to your stance throughout. Where is your good landing position? Don't go too wide.












Join us for Oly lifting at 1830!                 

Tuesday

Nice job on the Muscle Ups and the progressions everyone.  Cory nailed not only his first M/U but a dozen or so just ripping it up.

Time for an old friend; to kick your tail:

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


Have some fun!

 

And here's a feel good link if there ever was one. Nobody getting Tased, just some good guys doing something positive for a friend.  Somewhat rare nowadays.  Thanks for the vid Jud.  Definitely worth reposting.

Monday

Whew, what an Oscar party!  You guys pulled out all the stops. Nominated for Best Supporting Cameo was Gabe, stepping up with barely enough time to learn his lines.

It was the second nomination for him though.  You may remember him from his first work, Tase Me - The Movie (see trailer below).  He was so good in that, it was as though he wasn't even acting.

Seriously, the team workouts have been great to watch as you all work so hard and efficiently together.

Here's a daily dose:

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

    



There will be an informal Oly meet for our workout tonight, 1830.  Bring your good lifts!   



Coming to a theater near you soon...

                      

Sunday

Rest.  Stretch those shoulders and hip flexors, hamstrings too.  Roll out your lower legs and back and while you're at it sit up straight like your mom taught you.

 
You guys have been great trying paleo recipes and passing word on how the last meat order has turned out for you.  Seems like a lot of you have had something positive to relate about your paleo or paleo Zone experience.  Get ready to hit another paleo challenge starting on the 15th.

Here's a link to a few more paleo recipes that you may have missed earlier.  Enjoy! 

All this should get you psyched for another visit from the Fitness Wave crew.  We should have them back in the late April time frame.

 

Saturday

Some indoor fun awaits, rain or shine.  Just don't lay down and take a nap when you're done.  C'mon Ray!
 

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

  

Make ups from 1000 to 1100.  See you there!

Want some real rest?  Check out Neil's find (via CF LA?) at the Sleep Cycle site.  This thing is kind of scary it seems to work so well.  If you're one of our members, get it and I'll reimburse you the whopping cost of the app.  We're still experimenting with it but if it continues to perform as it has, you'll be happy (or rested) that you got it.  Thanks Dr. Neil.

Friday

Wet Weekend?  Sectionals are right around the corner so this rain needs to work itself outta here.

While we wait, help us support Will J. as he gets psyched up for his upcoming big competition, St. Paddy's Day.  No wait not that, the Sectionals!  Not too late to register as a spectator and go check out some incredible athletes.

Or you can watch your incredible fellow athletes as they display their form here!

 Shoulder Press
3-3-3-3-3-3-3

No floater tonight! 
 

Thursday

A gentle jog?  Arms and shoulders get a break. Wheels and lungs will be your major tools today. Pick a rabbit and stay with him or her.

8 rounds of:
Run 400 meters
Rest 90 seconds

Have fun, watch for cars!

Wednesday

How they hangin'?  Your arms, c'mon!  Did you hit the big numbers yesterday?  Use a little of that common sense and pick an appropriate mod today; unless of course you're gonna rip up on those 75 Muscle Ups. Work the progressions and have some fun with this.
 

"War Frank" in memory of Captain Warren Frank, USMC
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps


Do-the-progressions-or-part-it-out!



  

We'll be cleaning and jerking at 1830.
And we just want to put a little word out about an informal competition for next Monday's Oly lifting. We're going to run the workout meet-style so you can get an idea of how you want to pick your competition lifts and warm ups.

Tuesday

Nice efforts yesterday dudes and dudettes! Whatever lifts/workouts you were doing, everyone worked hard on form and the few bar dumps that we saw were safely done; sort of! You guys are gettin' all swole.

This should swell you too:
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

The modifications will be plentiful, as will the optional work.

Here's a fantastic website courtesy of Mike R.  The blog of Dr. William Davis, The Heart Scan Blog, is another great resource for nutrition information.  If nothing else he's helping you understand just how bad bread is for you... gross.  You have to scroll down for that one.