CrossFit Marina - Huntington Beach, CA

Friday

Groundhog Day in April?  You be the judge.

For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

  

Just don't lose a contact like these guys.

  
Happy Birthday Mav!!!

Thursday

A nice lift day, or make up a missed piece.
 

Front squat 3-3-3-3-3 reps

 

Get in some simple skill work after your lifts.

 

And roll out and/or stretch when you're through! Don't turn into the human knot when you're sore and tight following these hard series.

Wednesday

This is your cut and dried fun:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

If you still want to get dunked and work along with us on the nutrition push starting May 1st, you can call (714) 979-9283 and schedule an office dunk with the Fitness Wave folks.

      














               

Reminder: no Oly lifting until the 10th of May. And then, we lift.

Tuesday

Get the dunk on. If you miss the truck at CF Newport Beach today you can still get in to get weighed for this nutrition challenge at the Fitness Wave office.  See the earlier posts for their contact info.

And for the dose du jour:

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

     

And while some folks seem to get all the face time on this page, here's a guy who's baby face you don't have to see to recognize.  Just watch that rope.

                

  

Monday

Introducing the 2010 CrossFit Games at the Home Depot Center.

The daily dose:

Paul

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

 

Looks like a ghost, or Bill moving like a ninja...







  


For the next two weeks we have to suspend the Oly lifting workouts folks.  The prep for the upcoming events is a bit too time consuming. We'll be back on it with a vengeance after May 10th!            

Sunday

Rest

Hydrate

Nap

Dream about the Regionals.

  

If you can't make the weigh-in/hydrostatic dunk at either Anaerobic or CF NB and still want in on the contest, call the folks at Fitness Wave at: (714) 979-WAVE (9283) and schedule a visit before the 1st.

Saturday

A cameo by our guest weekend hosts.  Huge thanks to David and Mariah for this:

12 One arm Thrusters
20 Sit Ups
200m Run
AMRAP in 20 minutes.

You have to complete everything with your pet dumbbell.




    

You can go shoeless like Craig, but either way, have a great workout! 

  

And Happy Birthday Bob!!  

Friday

Friday, you made it Pyle. Now get ready for a busy weekend.

But not until you hammer this out!

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees




     

Good job by everyone today.  This thing was a butt kicker and you all seemed to be really trying (if that little piece of lung hanging out was any indicator).

Happy Birthday Captain Mike K.!!!!!


    
We want to thank you all for your support and thoughtfulness during this build up to the Regional Qualifier. You can tell something is going on and when you see the activities on the weekend of the 7th and 8th you'll hopefully be proud to say your shop helped make it happen.  Now let's get back to work!

Thursday

Non permissive lift day.  DON'T go heavy unless you've back squatted this weight previously. With good form.

  

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Check out our local heroine! Thanks Rachel...   


   
And there's still space available in the dunk tank! Get down to the Fitness Wave truck at CF Newport Beach on Tuesday the 27th.  Bring a friend if you want, just get the baseline data to see what volume of lean muscle mass you're carrying around.  Lets get the work done!

Email Melissa at CFNB for more information about open hydrostatic testing times.  See you there.

Here are the rules for the 6 week challenge!  Check 'em out and then do what you want to become the "Biggest Loser"!

Wednesday

A solid stinkin' Oly lift day baby!!

Clean one rep every minute on the minute for 15 minutes.

      

And for those of us still drinking sodas, diet or not, you might want to read this piece.  Thanks to the guy who sent this from his favorite website.



      

Oly lifting tonight at 1830.  See you there.

Tuesday

Almost like we skipped a day...(a birthday)? And if you really want, your handstand ring push ups may still be had.

 
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Next Tuesday is the weigh in down at CF NB. Better get in there before I splash all the water out, or worse.  If you want to reserve a slot, just email Melissa and see what's still available between 5 and 8 pm.

Monday

A little something to warm our lungs up.

Four rounds for time of:
Row 500 meters
Rest 3 minutes








Make sure and email Melissa at CF NB to schedule an appointment if you want to participate in the hydrostatic testing.  The openings were from 5 pm to 8 pm on the 27th of this month. These can be exclusive of the nutrition challenge if you like.  We just want you guys to get a good baseline of info. Whether you're in for the weighing or want to do the whole thing, paticipate as you can.






     
Oly lifting at 1830!                 

Sunday

Rest!

Been watching your post WOD nutrition lately?  You don't have to be competing in our recent field trips to need the recovery value from some good complex carbs that digest easily for you.

Keep experimenting. Balance the moderate glycemic load carb sources with your regular post WOD mobility and rest to get a well balanced recovery program that suits your needs.  Don't overdo it!

Saturday

A trip to the fun zone; with a buddy!

One partner runs while the other does the "work" both partners do all exercises:

Run 400                 
Tire Flips

Run 400
Ball Slams

Run 400
Pull Ups

Score is your time divided by reps.

Make it look easy, like Mike!




 

    
In the summer of 1984 a nice guy walked into a butcher shop in San Clemente and while he shopped started a conversation with the apprentice butcher behind the counter.  The older man was a cop and over the next couple months their weekly conversations led the older gent to recommend that the youngster look into a job in law enforcement.  The kid was going to school full time and working, a veteran, in the reserves.

10 years later the kid saw the older gent at a "Baker to Vegas" post race ceremony, sought him out and thanked him for getting him interested in police work.  The older man clearly remembered the conversations and told the kid he was happy for him, wishing him a long and safe career.  They would cross paths again over the years, the older gent always polite and supportive of the young officer, even though he couldn't have always remembered the youngster.

Never underestimate the positive influence you can have on others.

Thank you Daryl Gates, rest in peace.
(August 30, 1926 – April 16, 2010)

   
                

Friday

Another hero... youngster.  Let's put it out for the Rangers.

McGhee
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Here's an offer for the hydrostatic testing for the nutrition challenge coming in May.  Melissa from CF NB has offered to organize the dunk truck at her box since we're rolling with the Regional planning.  It will be run by the same good folks at Fitness Wave so your numbers from previous tests will be available.

We will have hydrostatic testing slots between 5 and 8 pm on the 27th, a Tuesday.  That gives you a week plus to either suck it up and starve or pig out for the challenge in May!  And no pharmaceutical assistance, bub...  I'm told the cost for two dunks (before and after) is $75.  That's a saving from the last time we did this.  We'll try to get the truck out to our box in June for the "after" weigh in.  

This is an informal challenge between CF Ethos, CF NB, Anaerobic Inc., and us.  The "rules" will be out soon but I think we're scored on our percent of BF lost (vs. straight pounds).  All this stuff will be confidential if you want it but it's a great bit of information to have and a good reference point.

To schedule a "dip" email Melissa and give her a block of time you can get to CF NB on the 27th between 5 and 8 pm.

This is good stuff guys.  Yours truly will lead the dunksters, and, I may be putting a little coin on this...

Thursday

La Cincuenta Sucio (NOT the ladies in the photo!)

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

Let's see some good FORM and some butt kicking times.

    

We're going to start a nutrition challenge amongst a few gyms on May 1st!  Anaerobic Inc., CF Newport, and CF Ethos are all throwing money out to take on all comers and drop some pounds.  We don't want you guys to throw in money-wise unless you want, but a benefit of this is that the Fitness Wave hydrostatic testing truck will be at CF Newport on the 27th to get a baseline percent bodyfat for those who want it.

It's all an option but it's a good idea and a good time to do this as well.  We'll have more info on the dunk tank sign ups soon.

Wednesday

Time is coming for a visit from the Fitness Wave hydrostatic testing crew.  Their truck will be here soon and they have some better looking prices than the last time they were here.

We'll have a sign up sheet and a good date up on the board asap. We're getting ready for a 30 day nutrition/paleo/zone challenge starting May 1st.

Support your teammates as they eat clean and get ready for the Regionals.

Today's strength piece: A Skill Transfer Lift

Snatch Balance
1-1-1-1-1-1-1

Oly lifting at 1830.  See you! 

Tuesday

A solid means to work on that split stance.  ALso a WOD with one of Edgar's favorite movement, behind running of course, pull ups!

Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

    

Thanks to all of you who also came to the open house at Anaerobic Inc. the other day. The workout was fun, the food was good and the people were great.  Nice mellow day after the big competition.

Monday

We'll call this modification Monday!

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

  
Oly lifting at 1830.

Sunday

Amazing. You guys are incredible. Words can't describe how cool it is to be with you all when you compete. Each of you brings a determination and tenacity that all can learn from.

Now that you have had a taste, or another bite, of the competition side of things, make sure and take note of how we can better support you through these actual events.  How was your nutrition during the day? Was there enough water available? Would you want an ice bath...? All that stuff, we want to hear.

Thanks for letting us be a part. Makes an old guy get choked up. Mike that is, not me...

Saturday

With apologies for any inconvenience, we're closed for the NLP Competition but please come join the big group at El Toro High School.

To all the athletes:  Have some fun you all!   Be safe in your heats, hydrate well throughout the day and get good chow in between those sets.

And have a nice cold one while you rest at the end of the day, considering your accomplishments. They are significant.








Remember:
Sunday at 1100, we'll be at the barbeque at Anaerobic Inc., 30316 Esperanza, Rancho Santa Margarita 92688. Come relax and check out the new box.       

Friday

Double down Friday.  A lift, and a WOD.  Mike's favorite as a matter of fact, "Michael".  Go figure (and I think somebody called this one...?).

Michael
3 rounds for time:
800m Run
50 Back Extensions
50 Sit Ups


 
   

And if you're walking around chewing your nails waiting for tomorrow's competition, relax.  Get in here if you want and stretch a little, get psych'ed with your buds.  Get ready to have fun!
 


And for those who want to recover and join us for a casual open house WOD: Sunday at 1100, we'll be at an all-invited barbeque to support the folks at Anaerobic Inc., 30316 Esperanza, Rancho Santa Margarita 92688.

A light workout, beer, great weather, food and good friends, the perfect recovery day!

Thursday

The big day approaches...!  Superman (aka Rory) would warm up with this:

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Those of you not competing can hit this.


  
For those competing this weekend you can come in for some light work and a good roll out/stretch. Eat clean between now and Saturday. Take it easy, get rested and hydrated.

This Weekend's Work

Thanks Jeb for posting first.

First 2 WOD's of the NLP Invitational.

“Lucifer’s Loop” Event 1 (20 minute cutoff):
50 Doubleunders
1k Row
100m Backwards Sprint
100m Forward Sprint with sandbag
100m Forward Sprint with an additional sandbag
30 Front Squats
100m Backwards Sprint
50 Doubleunders

Weights and Standards:

Weight of each Sandbag for all divisions: Men: #35, Women: #20 Front Squats Intermediate and Masters: (115/65) Front Squats Advanced: (155/105)
 • Doubleunders must be in strings of 2 or more.
 • Hips must be squared off on the backwards run – this is a guideline. No sidestepping, side-shuffling, or crossing feet etc.
 • Sandbags must be picked up from designated area and dropped off in designated area. The athlete will be called back to accomplish this task if it is skipped. Sandbags must be carried by the athlete only – no assistance may be given – and they may be carried with any technique.
 • Front squats are taken from the ground. Each rep starts at full hip extension and ends at full hip extension. Iliac crest of the hip must be below the knee in bottom position and hands may be in any position. Full cleans will not count towards reps.
 
 Weights and Standards for Intermediate AND masters:
 • Front Squat: 115/65.

 
“Growth Hormone” Event 2
AMRAP + Reps in 7 minutes:  3 Deadlifts 5 Pullups 7 Burpees

Weights and Standards: Deadlifts Intermediate and Masters: (205/135) Deadlits Advanced: (275/185) Pullups Intermediate and Masters: Chin Breaks Vertical Plane Pullups Advanced: Chest to Bar

• Deadlifts may be dropped from the top. Any grip and stance is authorized.
• Bar must settle on the ground between each rep. No bouncing.
• Pullups: Any part of the chest below the clavicle must make visible contact with the bar to count; elbows must be fully extended in bottom position. For scaled chin must visibly pass over the bar, breaking the vertical plane.
• Burpees: Chest must touch the ground on the bottom. For the repetition to count there must be full hip extension at the top, hands must clap over-head, and feet must leave the ground simultaneously. At the top of the movement feet, hips, head and hands must be in a vertical line. It does not matter how you get from the ground to upright as long as you meet the above requirements.

Wednesday

In re: Your Abs v. The GHD (and Does 1-6)... "Your Honor may the record show the following as Plaintiffs' 1 and 2?"

Your abs may not win that battle in court or on the GHD, but here are a couple good examples.

Note: the girls with bent knee on the way down, then Barbara with extended leg (flexed rectus femoris - hip flexors) and straight torso on the way up.  Great work you guys!






And for the day's chief workload:
For time:
Row 500 meters
150 Double-unders
50 Burpees       

And there'll be Oly lifting at 1830!
 

Tuesday

H-E-A-V-Y day?  Not if you're competing this weekend.  Do the work with lighter weight and concentrate on the depth and form of your movement (see yesterday's post). If you're smoked we'll have something else to keep you loose but working.

Overhead Squat 5-5-5-5-5 reps

Work on planning your meals and hydration for this weekend.  There will be no food sold at the event. Keep it consistent with what you've been using successfully in the past, and unprocessed!

Monday

Welcome back to Monday!  Let's see if we can pull this off with reasonable weights.

For time: 
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks 
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Here's an interesting series illustrating the stability available when you open your shoulder joint so that your underarm faces forward. In the top pic you see an axilla (underarm) facing more in a downward direction, bent elbows may be part of that result but there is less stability in that position.

In the second pic you see a more forward facing underarm which brings the shoulder blades closer to the ribs and gives more support.  It also allows more of an open shoulder which you see here results in a bar that is more stable and over the middle of the foot.

Good work A.L.!

            



      

There will be Oly lifting at 1800!

Sunday

Rest.





And realize that you can have a little butt wink but still maintain a stable lumbar spine.  Ms. O'Rourke is working on her technique here. Or a growler. Great depth though!

Saturday

Time for the competitors in the NLP event next week to start scaling their workouts reasonably. An easy week of good movement, punctuated by good post WOD nutrition to dial in what you want to recover with when you're competing.  You guys all kicked butt yesterday.
 

The rest of us have a little fancy footwork to do.

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

And we all can pay attention to our food intake this week in support of our traveling teammates, or better yet, for your best health! Pa-le-o, or Zone, or both. There's no reason not to try.
         

Happy Birthday to Bill Boukis and Happy Birthday Rick Centanni.

Friday

Somebody wants the weekend to start a little soon...  Wait! Do this first:
 

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 those of you getting ready for the final individual fun-fest before the NLP competition, tear it up!