CrossFit Marina - Huntington Beach, CA

Thursday

Nice, a day for some movement focus!  Come clean up your clean. Get a good thorough roll out and warm up then work into some safe sets of threes. Stance, grip, position of the bar.

Cleans
3-3-3-3-3-3-3

Saturday could be busy. Morning WOD or Aluminum Man, then some good World Cup soccer (Argentina and Germany at 0700, Uruguay and Spain at 1130), then maybe a UFC. All to lead into the biggest birthday of all... Plan your fun, and eat between the lines where you can! And check out Paleo Hacks when you have a minute.
 

Wednesday

Okay, so you're on a farm. You just milked the cows and your trusty John Deere Gator took a dive (suspend belief there) and you have to hoist all the product to the truck...
Get on it Farmer John.

With a cone set at 20 meters.

Five rounds for time of:

Weighted Overhead Walk, 60 meters
30 Wallball shots, 20 pound ball
45 pound plates, Farmer carry, 60 meters

To do this RX'd (HQ main site version) you'll have to show up to the early workouts (you have to be able to clean and jerk it to walk with it, no "help it up"). The later crews will have a similar piece but with shorter distances. No shortage of grunt work though.

 

They don’t call it farmer carry for nothin’

And while we're on the topic of outdoor adventure... attached is the Aluminum Man waiver. Join us at your peril, Josh...  Aluminum Man Waiver and Release

Tuesday

Fun while upside down suspended above some cool concrete. Cool! Let's just say we'll have some options.

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups















For those of you planning on doing the Aluminum Man this weekend, you might want to be toughening up those feet. Spend a little time walking barefoot to rough up those sweet tootsies.              

Monday

The activity is picking up for the Games.  As you can see some of the skills that athletes are preparing with are pretty "extreme".  Don't try this stuff at home. We're going to stick with some of the more standard fare today. In the mean time, make sure you have your tickets to the Home Depot Center.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

We want to thank everyone who showed up to the Cancer Society's Walk in Corona this weekend.  We know it was a drive but the weather was pretty much perfect and the crowd was cool. You never understand how many lives are touched by cancer until you see an event like this. Truly moving.

Among those moving out for the cause, Jeb and Nikki each ran more than a marathon in support.  Mariah did about 18 miles and David ran about the same. We think Jeb won the iPad they raffled off but he's keeping it on the down low. We'll see if it turns up yet.







Oly work at 1830.  See you there!       



            

Sunday

True champions, in defeat they can hold their heads high.  Thanks to Team USA for their motivating and tenacious performance.

Now like them, rest up and hydrate. We'll be back at it soon!

Saturday

At the Marina High School Track!
(If they have an activity on the track we'll be on the grass just across the driveway.)

A little running?
10 x 100m

AFTER a decent warm up and some stride work. Take it easy on the hammies!

AND, to those people representing at the cancer walk, thanks! We'll see you out there.

Friday

Finish it up! Be bad @$$ five days in a row like some of the ladies around here.  

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







And a heads up; the Saturday work will be at the Marina track, at 0800 and 0900.

 
   

Eebeedeep -  Congrats on the retirement bro! Working with you has enriched us all. Best to you John.

Thursday

"Oh noooo, not DB Thrusters!" Check that, we forgot you all love them. Get that DEPTH and make it look easy like these two.

Three rounds for time of:
50 pound Dumbbell Thruster, 15 reps
30 GHD situps






Congratulations are in order for Brigid.  You all recall the 6 week (too short!) nutrition challenge we had recently between Anaerobic Inc., CF Ethos, CF Newport Beach and Marina?  Well besides Paleo Masher legally changing his name, the other best part was that Brigid took first place out of all the females!!! There were men's and women's groups and the male who won was from CF NB.

Thanks to all who participated and we're way stoked that you all had the opportunity to get dunked and see some of your current information on ratio of lean muscle mass to BF. Keep up the good work you guys. 

                

Wednesday

Here's a quickie compared to yesterday. Yet still, five rounds of anything... you know. Make sure you're warmed up before breaking this off.

Five rounds for time of:
45 pound barbell Overhead Walking Lunges, 50 feet
21 Burpees

"Let trailing knee gently kiss the ground on each lunge."

Happy Birthday to Mr. Lewis!


   
 



Oly lifts o-plenty at 1830.           

Tuesday

In honor of a good man; a mentor to his troops, a great friend and solid back up to his brothers and sisters in the field.  Semper Fi Sergeant Major.

 "RJ"
Five rounds for time of:
800m Run
5 Rope Climbs
50 Push Ups

 

This takes more than a few minutes.  Modify as needed.

And huge thanks to Jordan Gravatt from HQ (and CF by Overload) for the video work he did on the WOD.   (Video link).

Monday

 Another interesting day for the work of your choice.  If you missed Friday's WOD (Lakers, soccer, baseball, etc.) you can give it a shot. Or have a great time doing:

Overhead Squats
1-1-1-1-1-1-1










Oly lifting at 1830. Work that technique!



                 

Sunday

Rest.  Hydrate.  Stretch.  Stretch again.  Rest some more.

Saturday

Wow. Sticks and tires will make you ache, but words will never hurt you.  That sounded like a fun workout today with the log runs and the tire flips. But me, no I'd rather spend the day getting my ass kicked by a younger generation while getting laughed at by Gabe.  "Break the wrist and walk away", with a good workout blended in.  It's new, it's hard, and it's coming to an affiliate near you. Very near.

This was me practicing.

Friday

Wasn't it like the weekend yesterday? What was it, soccer, basketball...?

It was the LAKERS baby!!!
The hearts of champions can be forged. It's how we behave when there is no light at the end of the tunnel. Who nails it every time from their first attempt? We have to pick up and keep trying. Tenacity, tenacity.

Like Coach Joe. Constantly trying to motivate inspire and drive his teams. Leading by example.

And you Celtic fans get some credit for being so loyal to your team. Your team earned respect playing aggressively and to the very end.

 So let's shoot a little round ball.

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball






         

Thursday

Okay, time to remember to stay the nutritional course during this celebratory week of sport spectaculars. As much as you want to celebrate the um, Laker victory tonight, try and keep the volume and quality under control.

And while we're on nutrition, congrats to the folks who participated in the hydrostatic testing process recently.  The six week run was just a shorty but the data gained by getting any dunk is worth the time and money.  We'll get the folks from Fitness Wave to our box in another six months to get a follow up check on your lean muscle mass and body fat percentage.

Now for the real fun:
 
For time:
Row 500 meters
Bench press, 30 reps
Row 1000 meters
Bench press, 20 reps
Row 2000 meters
Bench press, 10 reps



This will be a no spotter WOD.  Of course we will be walking among you and watching, but we want you to use common sense weight in these bench presses. No collars on the bars so you can dump the weight if needed, then have at it. As usual, there will be mods!
        

Wednesday

Okay, okay, keep the celebrating to a polite roar and stay focused.  In a continuing effort to remain professional and removed from the drama it's clear we're going to have to have an area for the Celtic fans and the Lakers' fans. Laker fans, you'll be over by the weights and rings.  Celtic fans, you'll be in the parking lot... Out!

Kidding, but maybe this girl can straighten things out:

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

And if you think our fans and players can celebrate, watch this mellow goal scorer. At least you guys won't riot. Yet.

There are so many commentaries on the World Cup Soccer stage I had to include a few lines from this happy "football" (you pick which one) fan's perspective:
 

At 2:30 today Brazil will play North Korea in each team’s first World Cup match of 2010. The odds on a Brazilian win are 1-9 and 22-1 on a win from history’s most ridiculously-named country, the Democratic People’s Republic of Korea. This World Cup has been noticeably devoid of exciting matches so far; the insertion of the country that plays the most thrilling style of soccer may be just what this tournament needs to ratchet-up excitement.

The other thing that makes this match great is that it pits a country only an asshole couldn’t like against the most detestable tyranny in the world. North Korea is so far away from satisfying even the most basic requirements of the Hobbesian jump from the state of nature to civilization. Conversely, Brazil has the most beautiful (and in most copious supply of) women anywhere. This truly is good against evil in every sense of the phrase.

And there's Oly lifting at 1830 baby.




             





        

Oly grunting at 1830.





             

Tuesday

Do we need a basketball miracle or what?!  Will there be another game after tonight? Did we get word that Joe made it back from Boston in one piece? Is the earthquake a sign of hope?!
 

Take your mind off all that BS with this:
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats



Get a solid warm up (on the board) before you hit it, and a good stretch afterward. As it starts to warm up make sure and elevate your daily hydration levels to accommodate the season. Watch yourself!













                    

Monday

Nice slow lift day to get a rolling start on the week.

Deadlift 5-5-5-5-5 reps


   


A big job well done to Evelyn Kaiwi-Hernandez of Mike's Gym. She worked hard in her competitive weight class (75k) and represented at the Senior Nationals this weekend in Peoria, taking seventh place out of the nation! Her best lift in the Snatch was 74 kilos (162 lbs.), her best Clean and Jerk was 84 kilos (184.4 lbs.), for a total of 158k. Proud of you Evelyn!

Natalie Burgener showed why she's on the Olympic team, with a total of 205 in the 63k division, and a first place. Great work Natalie! Here's a vid of some work Natalie (and a couple other folks you might remember) did in our box a while back.



             

Oly lifting at 1830. Doing an Oly meet tonight. Bring your best three of each!

Sunday

World Cup Soccer, Basketball Finals, Rest Day.

Take it easy and hydrate with the right liquids.

 


Check out yet another trip made by our unofficial ambassador of good karma.  Joe definitely brings the team spirit as he sends this from an OG shop, run by Neil Thompson at CF Boston.
 

Thanks for the pic Joe.  GO LAKERS!!!
 

And a quick shout out to D. Kelly, romping through France. Have great trips all of you!

Saturday

Playa's choice workouts today.  And good choices they were. Everyone was hitting the double-unders like Buddy you-know-who by the time they were done.  Well okay maybe a couple of you were still perfecting your techniques.  Good work all around though.

And good job by the new CF Marina running club! Let's just call them the intermittent-running-for-fun-but-always-stylin'-crew.  Word was they had a grasp on first place briefly. In the first hundred yards, but man they looked strong!

Friday

It's been a tough week and one thing has been present throughout, your good efforts and some of the best overall form we've seen in a while. Keep up the great work everyone.

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders













Don't forget, next Tuesday the Fitness Wave truck will come to CF Newport to close out the hydrostatic testing for the Nutrition Challenge. Melissa is out of commission this weekend but you can call the Fitness Wave people to schedule your dip.

Thursday

It may have taken a genetically gifted young kid with almost superhuman strength and stamina around 14 minutes to hammer this WOD out, the rest of us might want to pace this a bit. If it takes you more than 20 minutes, don't beat yourself up... 

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood 
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
 

The modifications will be plentiful for this.  Don't bite off more than you can chew. The life you save may be your own...





 

This weekend, in beautiful Peoria, IL, a friend of our family and a great role model for any young lady, Evelyn Kaiwi-Hernandez, is competing at the USA Weightlifting Senior Nationals. Evelyn will be coached at the event by her husband (and fine lifter in his own right), Edgar Hernandez.

Also competing are Casey and Natalie Burgener. This crew have all come through that awesome garage down there in Bonsall (Casa de Burgener). Casey and natalie are currently training at the Olympic Training Center, with Natalie having gone to Beijing with the US Olympic team.

We wish them all the best and hope to catch them live on the web.  The event will start webcasting at about 0900 on Friday at: http://weightlifting.teamusa.org/live. 

Wednesday

A little gift from our friends in Texas.  Thanks again to Jeff Tucker and all his crew for the southern hospitality; great event down there at the South Central Regional.

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters




Now relax and watch this gross video (do not watch this, really, do not) of a guy not having a good day while trying to squat 1008 pounds. This was his second attempt and he actually made a third attempt after this.
 

And neither of these awesome athletes hurled after doing their power snatches.

Tuesday

Not playtime where your back is concerned! Stay with a weight you can control, and work on that depth and upright torso.

And while we're on safety; it's not exactly like flying squirrels, and it hasn't happened here (recently)... make sure and keep a solid grip that pull up bar too.  Chest to bar is a little different.

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups



 
   
J.L. is looking good here (along with Deb too!) but we want you to focus on his stout pull. He's extended with his hips open and his elbows up and out as he pulls under the bar, looking good. Make sure you guys get that "finish" position also, with your shoulders behind the frontal plane (almost like you're leaning back) at the very top of your extension.

Here's another look at it with some heavier weight, which of course demands that your snatch pull ends with a full lean back:   

GO LAKERS!! 

               

Monday

Somehow you felt the number 75 coming on? Good. Mods for this single movement can be helpful. Whatever you do, watch your back form.

And remember the gent for whom the WOD is named.

  
"Randy"
75# Power Snatch x 75 Reps

 

    
 
Please check out the demo of Sage B. doing the Power Snatch.







  
Oly work at 1830 (if your snatch isn't too smoked!).     

Sunday

Rest

What's up for your food intake this coming week? Tightening it down for the last stretch before the weigh in?

How about focusing on the long run? Like Matt A. who has dropped over 50 pounds; set short term points and fix your behavior as you go.  Small steps will contribute to your goal.




  
And Happy D-Day!
     

Saturday

The unknown and the unknowable await. Come and get some.

There will be some runnin', some rowin', some liftin', some thinking, and some moving of very small stuff.

Bring a partner.

And no swimming or unicycle riding, sorry.

Friday

You should be losing that "do I have a fever or what?" soreness now. If your buns-of-titanium still ache from the other day you were doing something right and good on you. Your shoulders should be good and tight but in a good way. You won't need them too much today anyway.

And while we're on muscle tightness, take a gander at the back of Brian's neck. Following discussions about how a longer muscle has greater pulling potential, (ask us how this effects the width of your squat stance  later...), do you think his lift would be weaker if he was looking up while deadlifting, shortening his trapezius?

In a word, "jes". You know these lifts involve all aspects of your form, so work to keep that neutral neck position ( = stronger shoulders!). Good job Brian; nice finish position too.

In the interest of educating us all more we're going to start having some of you lift with less clothing to provide these helpful visual cues. Just some. 

And the work:
Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Now have a relaxing weekend.









                 

Thursday

Ready for a slow lift day?  Thought so.

Joe A. needs to rest up for that basketball game anyway.  Go Lakers! 

Shoulder Press
5-5-5-5-5

Work a skill when you finish, or in between sets. Your flexibility could use a day of work.  Yes you.

    

Wednesday

When we work hard and communicate we can thrive together. You all are great examples of that. Yet every now and then fate intervenes. The workout today remembers a crew of outstanding people for whom that was the case.

Hit it hard and pace it, like many of you did yesterday. We'll also have mods so work through it reasonably!

The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Oly lifting at 1830.