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A local hero today. Another firefighter who, as we all know around here, would give so readily to help others.
"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
A fund for Arnie's family has been established for anyone who would like to donate.
Let's get back at it this short week. Be safe and get in good mobility time before and after all your work.
Holiday schedule:
0800 and 0900 workouts featuring the Annual Trevor Win'E Memorial Challenge.
It was 106 degrees Fahrenheit during the South Central Regional last weekend. For a couple workouts... And they weren't complaining.
It's more commonly in the 115 to 120 range in the gulf where our service members deploy and work to ensure the safety of our country and others. Come help us raise money to purchase cooling vests for those military members in the field in southwest Asia.
We'll be at the shop at the posted times or you can join us at the Orange County Fire Authority Offices on Jamboree in Irvine to support the teams working out there.
Either way, have a fantastic Memorial Day. Please remember those who have given their lives for us.
Happy Birthday Alissa!!
Rest.
Enjoy your day. Here are a few shots from the great state of Texas.
The morning's WOD, art...?
Two teams in the gym
Many items, all for points
Points earned, items moved.
Go kick ass, report back!
A happy and well deserved long weekend to all you hard working people out there. As we enter the holiday weekend please remember those heroes not just from our country but also our allies; like Lt. Andrew Nuttall.
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
He trains night and day without rest. Never knowing when he will be sent into the fray, he must adapt his abilities to prepare for all challenges and workout times. His training secrets... ask Edgar.
And while G-man readies his L-Sit here's the main work piece for the day:
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Fran
And from our friends at the Orange County Fire Authority (pick your teams!):
Oly lifting at 1830!
S-l-o-w l-i-f-t d-a-y. Do not exceed a sprinting pace. All day.
Back Squats
5-5-5-5-5
An interesting article from an even more interesting blog written by a physician. Makes you want to have some toast. Or not.
Thanks to Mike R. for that.
Hero's. You see examples of them in so many settings. Here's an incredible example of a thoughtful athlete giving of himself.
A hero who's life we get to celebrate each year is Trevor Win'E. Join us as we celebrate this year's Trevor Challenge next Monday at the Orange County Fire Authority. We'll give more info in a day or two, but you might start thinking about who's going to be on your team of four!
The dose:
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Oly lifting at 1830.
Box Jumps and Bloody Mary's? Not (save that for later).
More like a team funfest; for pairs. Partition the work as you like.
Should take you about 20 minutes. If you don't have a buddy don't despair, we'll have something similar for you.
See you there!
And Happy Belated Birthday to Randy, killer of double unders in Annie!
Finish it out Friday! Roll out and/or get a bit of dynamic stretching in before starting your warm up. Here's a bit from Duke University to get you focused on some goals of the variety of dynamic warm up movements.
Another good info link has some more dynamic warm up options that you should check out. Find what works for you and use it in conjunction with a good cool down stretch to maintain mobility and prevent injury. Spend some time on it!
And on to a bit of fun run.
Four rounds for time of:
Run 400 meters
50 Squats
Sooooo, all about practicing your Double Unders now are you? Can't hurt. A few during your warm up, just a few after you finish a WOD. That way you won't end up like Jordan after your workout; smoked! (Okay to be fair he had just finished the NW Regional's final workout.)
Speaking of Regional WODs, here's another piece of work you've hear of recently:
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.
A couple weeks into a nutritional challenge and losing steam? Never fear, refresh your knowledge with a resource from Mark's Daily Apple. Stay on track and stay healthy baby. Keep the PR's comin'!
Ahh, a soothing Wednesday of Sit Ups and Swearing. Lets try to keep it on the positive side as we gracefully navigate our Double-Motha-#^@&!*&-Unders and other work, through a beauty of a WOD.
Annie (seriously, to know her is to love her)
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Oly lifting starts back up at 1830. Get - it - on.
And as for your DB Clean pulls (see the pic), keep those arms straight as long as possible, with a good pull position ("speed through the middle!") and good open hip finish position. This is how the beginning of the middle piece looks.
Work this with a modification of movements, rounds, or weight; or all of the above. We'll scale it to preserve the impact. You just get to work on that depth and range of motion. And that starts with a solid warm up with mobility focus on your hips, torso and shoulders.
IF you are told to come off the rope, get off and stay off for the remainder of your workout. Your ego we can re-inflate, your busted leg we'd rather not. It was interesting watching athletes drop from the 20 foot rope climb attempts last weekend onto the arena floor of soft loamy wood chips. We don't need to see more of it.
Tommy V.
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
And big congratulations go to Steph C. who had a little salty seagoing competition last weekend. She wrote "Our second outrigger race was in Santa Barbara this weekend and our kick ass novice women's boat took home the 3rd place medal for the 5 mile short course!"
She ended up paddling 18 miles in one day. Pull Ups aren't the only way to toast your hands. Good job Stephanie!
A perfect flippin' Oly lift day. A day for good form, and then some more form.
Clean and Jerk
1-1-1-1-1-1-1
Rest between lifts and make reasonable increases. You won't get strong like a savage in one week. Make your steps gradual and see better, more consistent results with decreased potential for injury.
Then, in perhaps three weeks you'll be strong like C. Spealer, doing his final thruster reps in the last workout at the NW Regional. Making it look like art.
1st Place; congrats Chris.
Rest...
Unlike two of the hardest working folks in Washington. Thanks to Kurtis and Laurie Bowler and their awesome collection of volunteers and judges for their great hospitality and an outstanding event.
They're selecting athletes from their region to represent them at the Games in July, and they're doing it with tremendous Pacific Northwest style and class. They care for their community and it shows in so many ways.
A week ago it was our party (Brand X + us). This weekend it's Kurtis and Laurie Bowler of Rainier CrossFit, in beautiful Puyallup, WA. Yep, the Northwest Regional Qualifier for the 2010 Games, at the Western Washington Fairgrounds. A massive building chock full of bad ass athletes, all having at it.
You guys can experience the same exact feeling at the hands of whoever puts you through this:
AMRAP in 17 minutes
10 Double Unders
10 Ball Slams
10 Box Jumps
10 Burpees
Yow, that looks cool. See how it feels!
What a way to finish the week. This WOD's as much of a beast as this big ol' log. It's namesake was never this mean.
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
These two divas make this thing look as light as a matchstick though don't they?
And we're back on it if you strayed dietarily during the Regionals. I thought I saw some nachos or some such non-paleo/zone goods floating around there. I told those vendors to tighten it up.
As for us, it's back to the Lazy 69 Ranch for some grass fed goodness. More to follow soon, but go to their website and look at their cuts. They have some that are tastier than others. Ask around, and if you want to get in on the order put your name on the board.
Like a jackhammer baby. Set a pace and keep it consistent.
Karen
150 Wall Ball shots - 20 pound ball
Looks almost like his 220 meter runs yesterday. Go Justin!
A tip o' the hat to our young friend.
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Look, you can't even tell we were there! Neil was out there replacing our divots all night long on Sunday. So thorough.
Not sure where to start so let's get the main work out first.
Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
On to the incredibly inadequate thank you's for the weekend's Regional Qualifier. We are so honored and humbled to be a part of this Marina family. Each of you who came out gave so much support, words are completely insufficient to convey our thanks.
To our individual athletes,Bob, David. To the team: Deb, LL, Angela, Tom, Edgar, Justin. You each did an incredible job representing yourselves and our affiliate family. Among the great things to see this weekend was the awesome work of the affiliates. We're proud of and stoked for each of you.
Huge thanks to Jeb for his multifaceted staff work behind the scenes. Josh worked with a really dynamic media piece and was very patient with us. And special gratitude is due each of our volunteers: Chris Slaughter, Derek, the awesome multiple Mikes and Brians, Bryan, Don, Darrell, Jake, Kari, Janine, Janice, Kim, Randi, Joe, Kristina (CF-gear-diva), Brigid, Gail, Kimmie, Barbara, Jimmie, Sara, Kristen, Peter, JD, and LA's D-Platoon for the critical work they did, some of them for days leading up to this thing. The greater CF Community and our local crew benefit so much from all your character.
Thanks also to Bill and Tracy B. for the large amount of fruit and delicious food for the volunteers. I tried not to have one of those danish things, really.
To Alissa, Gabe, Neil and Brent this was truly your event. The months of effort, the thoughtful input; folks will never know how hard you worked. Thank you.
It's moving day! Move the bar, then move all the gear to UCI for a little weekend get together.
First: Complete as many rounds in seven minutes as you can of: The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
95 pound Squat clean, 10 reps
20 Sit-ups
Into the dumbbell forest we go...
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
We want to thank the OC Sheriff's Department Academy's graduating class for their participation in the FGB fundraiser on Saturday. We wish them all long and safe careers!
Here is the event schedule for the S/W Regional Qualifier for the CrossFit Games:
Schedule of events:
Friday 7 May:
1000 - Volunteers arrive at CF Ethos
1100 - 1230 - Masters athletes check in at CF Ethos
1130 - Masters' Judges arrive at CF Ethos
1300 - 1500 Masters Workout #1 heats run at CF Ethos
1330 - Volunteers for Registration arrive at both CF NLP and CF Ethos
1400 - 2000 Team Check In at CF Next Level Performance
1400 - 2000 Individual Check In at CF Ethos
1600 - 1800 Masters Workout #2 heats begin at CF Ethos
1800 - 2000 Saturday/Sunday Judges and Lead Volunteers meet at CF Ethos
Saturday 8 May
0600 - Volunteer Check in at Crawford Field, UC Irvine
0630 - Judges check into their work assignments.
0700 - 0800 Remaining unregistered athletes check in on site.
0700 - Begin spectator/guest check in.
0730 - Welcome brief. National anthem.
0750 - First workout check in begins for Masters (Stadium - this is their last workout), Individuals (Vista Field) and Teams (Crawford Field)
0800 1st Heat begins.
Approx. 1025 Masters workouts end.
Approx. 1140 Team and Individual first workout ends
1320 - Second workout check in begins
1330 - Second workout begins for Individuals (Crawford Field) and Teams (Stadium).
Approx. 1630 - Individual workouts end
Approx. 1800 - Team workouts end.
Sunday 9 May
0700 - Volunteer check in
0750 - Team heat check ins begin
0800 Team workout heats begin
1050 - Individual heat check in begins
1100 - Individual workout heats begin
Approx. 1225 - Team workouts end
Approx. 1530 Individual Finals end.
Approx. 1630 Awards / Close
Man time flies. Seems like we just had a visit from Babs. Not to worry though, you guys will eat this up and still do a couple heavy lifts...
"Barbara" Five rounds, each for time of: Rest precisely three minutes between each round.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Hey with huge apologies we must announce that we'll be closed on Thursday night, Friday and Saturday for the S/W Regional Qualifier.
You've been thinking about working on this...
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
"Watch the hands" baby. No need to tear anything. This should be a great time, just don't think about warming up without a little tribute to Coach B., with some Burgener warm up.
Rest, peaceful, restful, sleep. Is NOT, overrated.
And while you sleep, dream of:
A few bits of useful information for the Southwest Regional…
Map link to CrossFit Ethos, 23001 Del
Lago Drive (Masters competition - GO BOB!)
Suite B-2, Laguna Hills, CA
(949) 305-3334.
Map link to CrossFit Next Level Performance, 22661
Lambert Street (Team Registers - GO TEAM!)
Lake Forest, CA
(949) 276-1893
Map link to UC Irvine, Crawford Athletic Facility.
Map link to Mesa Parking Structure, UC Irvine (for our event).
Schedule of events:
Friday 7 May:
1000 - Volunteers arrive at CF Ethos
1100 - 1230 - Masters athletes check in at CF Ethos
1130 - Masters' Judges arrive at CF Ethos
1300 - 1500 Masters Workout #1 heats run at CF Ethos
1330 - Volunteers for Registration arrive at both CF NLP and CF Ethos
1400 - 2000 Team Check In at CF Next Level Performance
1400 - 2000 Individual Check In at CF Ethos
1600 - 1800 Masters Workout #2 heats begin at CF Ethos
1800 - 2000 Saturday/Sunday Judges and Lead Volunteers meet at CF Ethos
Saturday 8 May
0600 - Volunteer Check in at Crawford Field, UC Irvine
0630 - Judges check into their work assignments.
0700 - 0800 Remaining unregistered athletes check in on site.
0700 - Begin spectator/guest check in.
0730 - Welcome brief. National anthem.
0750 - First workout check in begins for Masters (Stadium - this is their last workout), Individuals (Vista Field) and Teams (Crawford Field)
0800 1st Heat begins.
Approx. 1025 Masters workouts end.
Approx. 1140 Team and Individual first workout ends
1320 - Second workout check in begins
1330 - Second workout begins for Individuals (Crawford Field) and Teams (Stadium).
Approx. 1630 - Individual workouts end
Approx. 1800 - Team workouts end.
Sunday 9 May
0700 - Volunteer check in
0750 - Team heat check ins begin
0800 Team workout heats begin
1050 - Individual heat check in begins
1100 - Individual workout heats begin
Approx. 1225 - Team workouts end
Approx. 1530 Individual Finals end.
Approx. 1630 Awards / Close
Holy guacamole (quick paleo reference), one week to the big dance! Will my favorite athletes kick butt? Will there be good music? Will the food be good? Will we be able to see the action? Will I remember my sunscreen?
It's coming...
And for today's craziness...
JUST two rounds.
2 rounds
Fight Gone Fugly
After the workouts are over today, the Recruits of OCSD Academy Class 193 are coming to do a fund raising workout for an anti human trafficking group known as Not For Sale.org.
They were looking for a spot to support their workout and we thought it is a great cause.
"The Campaign aims to recruit, educate, and mobilize an international grassroots social movement that effectively combats human trafficking and slavery through "Smart Activism". It deploys innovative solutions for every individual to re-abolish slavery -- in their own backyards and across the globe."
Feel free to stick around and support the recruits, and please check out the website.
