CrossFit Marina - Huntington Beach, CA

Saturday

Yeah, it's solid work. Short sprinting and throwing objects at other mammals have been part of our movement patterns since earliest times. Just isn't quite the same without those uniforms.

Anyway, there are some great movements planned and Mariah will make sure you get at least as much love as the guy in this photo.

Dodge.  Ball.

Get ready!




         

Speaking of love, mucho congrats (belated, with apologies!) to Mr. and Mrs. Lewis on their 10th anniversary yesterday. While we had great fun at Josh's expense with stories of his late flower purchases at Home Depot, none of that is true.

He went to Osh. You the man Josh!

Friday

Rest?! Not today! (Unless of course your body's calling you out...)

Try a dose of lighter weight, you.

Seventeen minutes and AMRAP of:
10 Wall Balls 20#/14#
10 Burpees
10 Double unders

You have to finish whatever round you have started at 17:00 for your final time.

 

Sounds like something's brewing for Saturday. Starts with a D and ends with an L. Sounds fun. Do not make a mess... no blood.






                

Thursday

Snatch, power snatch, hang power snatch: Start position may vary based on your experience (from the high hang, from below the knees, from the ground) but the finish position should be the same, locked out overhead with a Snatch grip.

Watch your back position; don't let your form creep as you fatigue. Try and reset well before each rep. AND... watch the bars overhead folks. No steel shampoo for your neighbor, control your drops or don't hoist it, thanks!!

Isabel
For time:
Snatch 30 reps, 135 pounds 

  
Fight Gone Bad 5 will be here on September 25th.  Check out this year's site (from our event site) and find all the downloads and info you need for this worthwhile cause.

Wednesday

Tape those hands and come do the Bob-Challenge for cash and prizes:
 

Run or Row 5k (bring the headphones even!)
 

If you have worn hands (like him), and you beat his 5K time on the rower, you'll receive cash money, U.S.

The following terms and conditions apply:

Bob must show up and row (but we'll use the time from his last 5K row...). You must have a visibly torn callus. You must set the damper at 5. Your rower computer must be set to count down from 5000m. You must face your rower in the same direction as Bob's was, with no tips from Bob. Winner gets the money, one Zone bar and a water. Must be a member of CF Marina! Not transferrable, good until midnight, 7-27-10. You must be present to win (and row!).

Oly lifting at 1830!  
        

Tuesday

Thank you Sgt. Michael Roy

In his memory:

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups


Perfect form or nothing on these Deadlifts.



        

Monday

Vacation much?  You guys are all over the globe (send pics!). Come back with good focus.  No neon signs or planes pulling banners to jog you. Just your form, your best form, and your technique. The movements you know you have to hit. Get the most out of your efforts!


"Angie"
For time:
100 Pull-ups (watch-the-hands!)
100 Push-ups
100 Sit-ups
100 Squats





Oly lifting at 1830!

Here's a nice L.A. Times Health section piece on why we need more than just a few easy workouts every now and then. Preservation of cognitive skills is seen more from moderate to heavy exercise, done safely of course... and as a product of the diet promoted by CrossFit, aka the Paleo or Paleo/Zone type diet.

Sunday

Rest your hips. And stretch 'em out when you're relaxing. While you're at it, roll out your other tight spots too. You DO have a roller at the house don't you?  If you can't get hold of Jeff for a Trigger Point "Grid" roller, get to Relax the Back at Edinger and Goldenwest for a soft foam roller.

All of you on vacation this week have fantastic, safe trips and don't forget a WOD or two while you're on the road!  

Happy anniversary to Coach Mike and Leslie Burgener. Thirty four years and not so much as a quarrel. Seriously though, what role models.

 

And Happy 24th Anniversary to my precious bride. Let's have a fun day.

Saturday

You will not leave without breakin' a sweat...

Three couplets, each four minutes in length, for as many rounds as possible of:

1 Rope Climb
4 Burpee Box Jumps

30 second rest

5 Toes to Bar
5 Ground to Overhead

30 second rest

10 Overhead Squats
10 Push Ups - hands off the ground each time

Count whole rounds only.

Here's an outstanding snapshot of nutrition and obesity in our nation today. If you are a parent, this should be mandatory viewing. It is long, but break it up into three sessions and you'll burn through it. It's current and understandable, from your friends at the Stanford School of Medicine.  If you're really pressed for time, watch the first featured speaker.

Friday

Sadly, our crew that was scheduled to come in and build the 12 foot wall for the Games' workout weren't able to make it.  We'll have to try a mixed mode fun fest instead.

Four rounds for time of:
25 Ball Slams
10 Snatches 95#/65#
15 GHD Sit Ups
500m Row

Yep, full Squat Snatches; pace it.

We may have that wall built yet.

Thursday

One word for these Games WODs: hard! One smart and safe response: modify! If you've been going with rx'd weights, good for you; keep it up. If you're looking to do the work in a specific time period consistent with the athletes at the Games, lighten it up! Remember those were designed to challenge some sturdy beasts.

And as for the guy who started it all; really now, access pass at your own gig? C'mon!

He's given us so much. Happy Birthday Greg Glassman. Many happy returns.

Here's a b-day dose:

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups




Also, proof of more shameless box crashing by you know who... "where'd all the Coors Light go?"

Wednesday

It's been said somewhere that "the CrossFit Games are like the Olympics, only better".  It may be better because we're closer to it; closer to the action in every sense. We know it's our honor to have some of the coolest and most athletic affiliate members on the planet, but we also get to experience the Games up close with you guys. It doesn't get any better.

Plus, we get visits! Yesterday was CFM International Visitor Day, with cool folks from Canada to Australia stopping by. Claude and Rachel gave a little clinic on sibling handstands.

Here's another gift from the Games:

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint




And on the sports finance front: here's an interesting blog post that supports what many have known for some time.



Oly lifting at 1830, see you.   

Tuesday

S-l-o-w  d-o-w-n and get it right! Grip, stance, position of the bar.

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

If you see a few new faces around the box, please say hi. We've had a few good friends from out of town stop by as they visited Carson for the games recently. Australia! Canada! What a community. 
         

Monday

Hope you all had a great weekend. Ours was kinda slow. Hung out with some friends and family.

How could you have mellow fun in a weekend like that without taking a little something back with you? Like maybe:

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

To all the people who went and watched and had fun it was awesome seeing you there. For those who volunteered and made the magic happen, you truly made this awesome event safe for thousands of people. And it's no exaggeration when you see the temps that some of the primary workouts were done at! 

 




Anyone who took a picture of that red shirt crew, please email me a copy! 






See you for Oly lifting at 1830! Should be a bit cooler...         



      

Sunday

Rest!!

Dozens of Sectionals, thirteen Regionals, the big game.  The Finals.

Check the results as the day goes on.

Who are your favorites?  Any friendly wagers? Good luck!

Saturday

Really nice folks, great friends, family, awesome venue, incredible athleticism.

The world's best conditioning method.

The Games.



   
Watch it live or catch the archives.  Thanks to all the volunteers who make this type of thing happen. This is the CrossFit community we're so proud to be a part of. 

Friday

Couple guys sitting around talking about a few workouts, a barbeque and a party. Wonder what will happen...

Tune in at: live.crossfit.com/

We will be closed at the shop today and tomorrow but you can come and join us just about 20 minutes up the 405 if you can. Whatever you do, hydrate and watch the heat!

Thursday

I will not miss the lifting workout. I will not miss the lifting workout. I will not miss the lifting workout. I will not miss the lifting workout.

I apologize for the inconvenience to any and all who came to lift yesterday.  The Games prep got a little lengthy.

Bryan needs no help here as he toils with the set up of tons of gear.

Here's a dose for the day:

For 20 minutes:
Run 400 meters 
Rest precisely the time of the previous run

        

Wednesday

Now here's a shot from back in the day. The first CrossFit Games. The world was a slower place then. We had just won the big one, Wayne Newton was singing back in Tennessee, TV was just being introduced. Wait a minute! This was just a couple years ago!!

How far it's come.  Enjoy it on the web or check it out l-i-v-e friends. It's going to be a whole new animal this year.

Envision you're there and hit it hard today with:
Michael (with a Row)
Row 1k
50 Back Extensions
50 Abmat (only) Sit Ups

Have fun!

Remember we're closed Friday and Saturday for the big show. Thank you!

Tuesday

Little housekeeping... Hey last day or so for the care package for the boys in the 'stan.  We'll ship it out on Monday after the Games. Thanks to all for the consideration there.

Please remember we'll be closed on Friday and Saturday for the 2010 Games. Work it hard now and do some sand sprints this weekend. Our lifeguards will tell you where the softest sand is!

We'll be doing some serious snatch today with:

"Joshie"
 Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

And that's squat snatch baby... not Sasquatch.








            

Monday

Yikes, it's almost Game-time!  Hey with apologies for any inconvenience, we'll be closed this Friday and Saturday for the "fest-o-fit", the CF Games!
  

Around 1100 this morning think good thoughts for our bro Jud, reresenting at this year's Firefighter Games up in San Jose. Some of you may have seen the four workouts he'll be doing in one day. Let's just say he won't have much trouble sleeping tonight. KILL IT JUD!! We're proud of you mister.

We'll keep busy with:

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







And, we're all good with the Second Amendment thing, but somebody needs a permit here.    

Sunday

REST, stretch, hydrate, enjoy your gifts.

We have so much.  We are so lucky to have the conditions in which we live. Given all this, how can we not strive to improve?

Some would say that people who are challenged can inspire us and serve as a model for how we might behave if tested in a similar manner. A couple we know, who have a child who is challenged, have done just that. Through their struggle they have shown us the incredible grace, patience and love that can only come from such an arduous task. We are humbled and honored to know them. This is a video they shared recently, of another special family.

A moving, fantastic story. 








         

Saturday

You made it! Now have a little fun on the run.

50 Ball Slams
Row 500m
Two Tire Flips
Run 400m
25 Wall Ball shots 20#
Row 500m
Two Tire Flips
Run 400m
50 Ball Slams

       
Lots of young kids around our families guys.  If you have whooping cough, (it's going around like wildfire now), do us all a favor, por favor.

Friday

This piece is not light and not short.  Don't go out like a race horse. Your good form combined with steady work will get you a decent number of rounds.

Our condolences to the family and friends of another solid Marine.

"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps



And while they serve us:
Many of you remember Chris Netley, the quiet, polite owner of CF Inland Empire.  He worked out with us over time and was a solid friend of the affiliate. (We'll find a pic of him out there!)

He's now 2nd Lt. Netley, USMC, serving in Helmand Province, Afghanistan. Fourth generation Marine, first commissioned officer in the family. From now through Monday we'd respectfully ask that you bring a small item for a care package that we're going to send to him and the 8 marines in his current outpost command.

Any junk food or healthy snack food (young Marines, c'mon! But NO dip...) Shaving and personal comfort items or other "geedunk" would be greatly appreciated. Small stuff. These guys live in way austere conditions to say the least. It's all appreciated; more than you will know. Thank you!





           

Thursday

Time to walk it off... walking lunges that is.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Brian's got great extension here.  Just before he starts to pull himself under the bar his legs and hips are fully opened and his shoulders are finishing behind the frontal plane, sufficiently for this weight. Good job B.

        

Wednesday

Short week, short WOD. But just because it's a quickie doesn't mean you should rush in without a solid warm up. Get the mobility piece and get warm before you even think about getting under a bar.

For time:
225 pound Back squat, 20 reps
40 Toes to Bar
60 Kettlebell Swings, 2 pood

Oly lifting will go at 1830.
 
 

Here's a simple but much needed video refresher of the basics. Why paleo? Stay with it!



  

And on the World Cup front:
Who's it going to be, Germany or Spain?!






                

Tuesday

Make up day.  No, not come with your blush or whatever. Make up one of two WODs from the last few days.

15 Minutes - AMRAP
5 Push Jerk - 50# DB
7 Box Jumps - 30 inches

or

Run 1 k
Muscle Up x 10
Squat x 100






No one in this crew needs a spec of make up. A shave maybe, no warpaint though. And thanks to all of 'em for coming out to watch us do silly things on Saturday.
        

Monday

Holiday schedule! WODs at 0900 and 1000 today.

Another hero, on a holiday about heroes.

"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squat

BYOV (bring your own vest).






Some holiday reading you may want to catch up on.





No Oly lifting today; back at it on Wednesday!               

Sunday

Happy 234th to the finest country on the planet! We are not without flaw, but we are the best. We don't claim to have all the answers, but we know that the solutions will come from a free people, capable of questioning authority and convention. 

To those who protect our abilities to think and speak freely, those who advance the causes of freedom and education around the world, we thank you. We celebrate our country and you today because you are one; the best hope this planet has.

We wish all our brothers and sisters abroad a safe return home. Have a great Fourth!




Monday Holiday Schedule: 0900 and 1000.

Saturday

The time has come. Aluminum Man. Relax, take your beverage, stroll to the water, enjoy the dip, shake off the water and trot back to another cool beverage. We'll follow the lead of last year's CFM standard bearer, PK (note picture of recent training session).

The tide will be starting to come up from a low when we run and swim. Here's a live shot of the jetty at 36th Street (we'll be swimming around the 32nd St. jetty). The water temp will be about 65 warm degrees and the surf should only be about 3' high. 

If you see Edgar and Joe, make sure they hold hands while going around the jetty.

The usual two workout times at 0800 and 0900 today will have fun awating at the shop.

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Don't forget, Monday holiday schedule will have a WOD at 0900 and 1000 am.
    

Friday

How the week snuck by.  A birthday, an anniversary, a few PR's, some weight lost, some um, found, a burglary, some fireworks; and nobody dropped by the acute "my @$$ is sore!". Pace it folks. You're all doing well and we're stoked for you. Start setting a standard for the summer now by moderating your chow intake and more carefully choosing the days or events you want to celebrate on. 

Keep up the good work and have a safe and fantastic holiday weekend. Go to the parade on your bike! Sing Happy Birthday to our country and get all patriotic; she deserves it.

And to prep:

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats


Follow up with a quick read about our old friends, sugar and HFCS.

  

The elite Aluminum Man cadre is formed. We were hoping for a couple more but we understand if work, daycare, soccer, washing the dog or common sense got in the way. We'll send a full report. No photos though...