CrossFit Marina - Huntington Beach, CA

Wednesday

Happy September! As we close out the summer of mild weather you can almost smell the Fall in the air. It smells like, Jury Duty. Yes, while you're romping carefree around the box, some of us will be fulfilling our civic duty. Selflessly looking past outside influence to arrive at a completely fair and just verdict... Justice, like that bar on your back baby, is blind.

 
Back Squats
3-3-3-3-3

     

And now we're kicking off the 60 day period devoted to improving your nutrition; fuel; chow. Here's an article from UCSF with a rational behind the paleolithic or more natural food source approach.  In the next weeks we'll also present perspectives from the various effective programs, the Zone, Adkins, Protein Power, to name a few.

Those of you still on the fence about the SMR mini-clinic on the 11th, read up on it in the Events link and come join us for a few hours with Jeff Alexander.  Your hips will thank you and you can surely benefit from it in the long run!

Tuesday

Looks like a great trip. Incredible clear water. Get home safe kids! And when the rest of you come back from vacations make sure and ease back into the work. No need to completely shock your system.

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds



 

On the food front...  Many of you have checked Robb Wolf's site regularly for his extensive nutritional info. Here's a link to his first book. You will want to have a look at this work by the gent who ran the initial few years of the CF Nutrition Certs. Here's the early release price.

         

Monday

How's your mobility lately? Make sure and check the daily dose of the mobility WOD. Take the time to do this before or after the WOD depending on how you're feeling.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Pictured: 1st Affiliate gathering, CF HQ, April 23rd, 2006.

   



Oly lifting at 1830!      

Sunday

Rest your weary ___________.

Get ready to start a refocus on nutrition, culminating in an early November visit to the dunk tank for your body composition check. We'll spend September through October trying to provide support for your efforts to get your state of health closer to where you want it.

Think about scheduling that medical physical you've been putting off for too long. You deserve it!

Saturday

In a rush today? Got eight minutes for a quickie? Four of squats, (lowest 20 rep count is your score!), then four of muscle ups. 

Tabata Squat
Max reps of Muscle-ups in 4 minutes


Start with a great warm up and either before or after your workout, get your mobility wod.

    

Friday

Thought you'd be squatting, box jumping, more lunging? Rest easy. We're mean but we're not that cruel. That's tomorrow...
 

In the mean time, have at this:

Shoulder Press
3-3-3-3-3-3-3


 
Get the mobility wod out of the way before you get under the bar.  

Thursday

Going out on a limb here but I'm guessing the vertical leaps might not all be around 18 inches today. Modify first for safety, then for your smoked butt and legs...  

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

And under the "perfect timing" file, you have MANDATORY READING AND VIEWING, at Kelly Starett's fantastic new "Mobility WOD" blog. Dr. Starett has been around CrossFit from the early days and has some unique and invaluable input that can prehab you or rehab you.

The site has been up for only a few days so you have time to get up to speed with the short videos asap. Feel free to use this stuff as needed into your regular warm ups! Each of us can use this website; it is a perfect companion to the SMR work that we will have an opportunity to learn about more on September 11th when Jeff Alexander presents his mini-clinic.

       

Wednesday

Rest day? Use it if you need it. And if you're ready for a little more work, here you go: (don't forget to count your steps as well as your time).

400 meter Walking lunge.

Make sure and thoroughly warm up your ankles, knees, hips and lower back / torso before jumping off on this.









Oly lifts and chicanery at 1830.              

Tuesday

Nice work yesterday everyone.  Good mods and steady intensity. Common sense and good form at every turn. And we love it when Mike smiles like this too.

We know that sometimes in daily like we have to go at it without a warm up, but for those thorough warm ups, you'll see about 6 new rollers in the shop today. Use them if you can!

If you can't find enough info on the SMR roller chart on the wall, get one of us to go over a few techniques for the problem areas you may have.

Then knock this out:

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

             

  

Monday

Welcome back from one of the "best weather anywhere" weekends.  We hope you had a great one. Some of you went to see Greg Amundson give a seminar on Goal Setting and Positive Self Talk as they relate to approaches to training. A great time was had by those who attended and we'll hopefully have more info and hopefully literature in the near future.

Speaking of positive approaches. Here's a WOD that demands positive control, on the rope. No failure on these! And of course we'll have rope pulls for mods along with others.  Have fun, you will kick butt!

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Oly lifting at 1830!          

Sunday

What to do on a perfect day? Time with family and friends, a make up WOD in a beautiful park?

Go out, hydrate, use sunblock, play!

Saturday

Hmm; your speed. Yeah, yeah, it's twice as fast as some but I could be your great grand-pappy. So get out here and run. It's just a little bit.

AT THE MARINA HS TRACK, 0800 and 0900. If the future NFL stars are practicing on the football field we'll be off to the grass area just south across the parking lot. We can be starved for oxygen there just as proudly.

15 sets
20 seconds of run
40 seconds of rest
- stop, then reset at where you were when the stop signal blasted, then get ready to go. Your "score" is your total distance.
 

Pay attention to the whistle/air-horn; or you may not finish a 400 before we're done! 

Friday

Admit it, you didn't want to finish off the weekdays with a nothing-burger. This should give you a decent dose. On the other hand, check your soreness, modify as you need. We'll have options!


"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

 
Thinking about a little nutrition refocus?  Starting September 1st we're going to hit a sixty day Zone/Paleo piece.  You can do one or maybe combine both.  This time give yourselves a two month window to work on. 

Start thinking about options: Time for a more specialized order of grass fed beef from the Lazy 69 Ranch (the good tasting cuts!)? Maybe get re-familiarized with the "Sprouts" store on Seal Beach Blvd. or on Adams in HB? How about the meals getting delivered around here lately?
 

Head's up: Saturday's work will be at the Marina High School track. We'll be doing 15 sprints, with friends.

 

And in your spare time here's a quick read; this link is a short article on the growing issue of physicians overprescribing cholesterol medications for otherwise healthy individuals. 
    

Thursday

The occasional light day to avoid hammering ourselves.

3 rounds
 Row 1k

Rest as long as you want between efforts.

 Extra work available for those who may need it!


Here's a link from the NYT on the latest Adkins diet book.  Sounds like they've moved a little more toward the Zone in terms of calculating carb intake.  Read on. If you clean the nutrition piece up even more you can start the urban ninja training with Randy.

Wednesday

Watch those shoulders. Make sure to scale to a reasonable weight to keep your pace moving. No super heavy work here, and that goes for the Wall Balls too. Concentrate on getting that hip joint below the top of the knee as you catch the bar or the ball deep.

 

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

 

Heads up here: Jeff Alexander of Network Fitness will be coming by on Saturday, September 11th, for an SMR (Self Myofascial Release) mini-clinic. Jeff's knowledge in this method has helped many people throughout the CrossFit community. He is a regular service contributor to athletes at the Games and Regional competitions.

We hope you'll join us for this four hour session. For more information please click on his site link above.

     

Tuesday

Do the main piece or do a little extra (as long as your coach says it's cool, not in the way, etc.!). There may be a surprise or two.
 

Weighted Pull Ups
1-1-1-1-1-1-1

Are they thumping us into good eating now?!
  
If you're thinking about eating crappy for whatever reason, check this website out first. They are an interesting comparison site that will hopefully steer you back to sanity.  Or maybe help you find some greasy gnarly gross grub.

Or to try and further convince you to stay with natural food choices, here's a quick comparison of approximately how many generations have been eating processed food since the industrial revolution, 7*, versus the number of generations that have experienced nice low cholesterol and blood pressure eating unprocessed natural food since the neolithic era, when "human" generations evolved, 333*...

Odd that since we began large scale processing of foods the rates of diabetes, heart disease and cancer have skyrocketed. Just sayin'.

Excerpt from "Absence of Cardiometabolic Risk Factors in Primitive non westernized Populations"  Pedro Bastos  The Paleo Diet Update, thepaleodiet.com, 8-14-10

*Sebastian A, Frassetto LA, Sellmeyer DE, Morris RC Jr. The evolution-informed optimal dietary

potassium intake of human beings greatly exceeds current and recommended intakes. Semin

Nephrol. 2006 Nov;26(6):447-53.

75. Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary

nutrition? Proc Nutr Soc. 2006 Feb;65(1):1-6.

Monday

Nice rest day yesterday? You guys deserved it. Bring it back with some tight form on these movements. Solid midline and shoulder stability throughout.  Hit that lockout at the top of the Thrusters with an open shoulder, head under the bar. And get DEEP on the bottom of everything!  

 "Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups


Shoulder note... If you have aches/pains/glitches/stingers/slaps/waaahs/meows, whatever, test the rings out before hitting it like a maniac. Intensity yep, loss of control, n-o! There will be modifications for the push ups also.










Visit your friend Oly at 1830.

Sunday

Rest! Play a game. Have some fun at the beach. It is summer (isnt it?). Since the US Open is gone it's almost back to normal around there.

 

Here's a shot from Tony Blauer's SPEAR seminar at CFSD this weekend. Great method, coming to a box near you soon...

  

If you're thinking about nutrition lately, (we all should be), talk to someone at the gym about the delivered meals they're getting from Carol Smith. The compliments seem to keep coming about this food. We're interested to hear what meals you guys like.

Saturday

H-E-A-V-Y work.  Don't pass it up! Regrettably, for another hero: 

Adam Brown (RIP good Chief)

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

 
If you don't hit the cool pool or ice bath after doing that Rx'd you may regret it... Warm up, cool down and stretch.  Don't leave it out!

   

Got this pic out of the Oxford English Dictionary under "Nice Squat You!" (even though it's just like his warm up weight...).




        

Friday

Practice safe modification kids! Been a nice week of um, midline stability, don't flush it now. We're going to sub a WOD in here then get back on it hard and heavy Saturday. Let's see what the common sense loads will be... tomorrow.

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Enjoy the light day!

And for those of you who wonder what purpose there is to getting up and working out early in the day, you never know when you may get a little physical challenge in the wee hours. Second gent from the right spent a few early mornings (even the wet and cold backyard days!) with us back when. These CrossFit Leatherneck members are on the way to work here at something like 4 am.  Keep your powder dry young Lieutenant, get home safe.        

Thursday

A little lifting, a little running. Just short little runs. little light lifts. You're all over this!
 

"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Happy Birthday David! 


      

Wednesday

NIce short work yesterday people. Lots of good depth in the overhead squats and nice range of motion on the toes-to-bar too. All you folks modifying your work outs looked like you were really putting out too. Wrap it up with Travis' 19 minutes and change, then Brian's make-it-look-easy first muscle up and it was a pretty productive day.

Now try this on:

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

And don't rush the Squats!






   



Oly lifts at 1830!           

Tuesday

Nice work starting out the week you all. We saw good sense displayed with the back side beat down of a workout.  When it's time to modify with fewer reps, lighter weight or both, do it. Tight and sore but-stopped-early, beats the hell out of laid out for a couple weeks. And you will come back to lift heavy another day.

Now, just when you were thinking about how much you miss muscle ups:

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Watch the hands!







            

Monday

Leftover sunburn anyone? Be glad there are no back squats today! Just a little three round hip opener. 


Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
 

DO NOT hammer through those back extensions. Do them smoothly and at a stable pace. No back strain welcome here. Reset your back each rep on the DL's too. If you are unsure about how fast you can rip through the deadlifts you should not be pulling fast and hard from the ground. Just say no to "grip and rip"!



Happy Birthday to the Neilio!!!



Oly lifts at 1830.        

Sunday

We can't thank you guys enough for coming out and hitting it yesterday.  A stout group hit the warm water for a relaxing, mellow workout. A bit of flailing, some sandy bodies, all good.  And it only got better when the sun popped out around 1100.

The kids were great, the sunburn was moderate, and the company couldn't be beat. And a huge thanks to the Lesovsky family for their hospitality and kindness through the day.

Congratulations to Jimmy and Brian, kicking butt in the WOD. That was truly a mixed mode thunping. 

Here's a portion of the sun loving group.

Saturday

Cowabunga dudes...

Workout, fun, food and maybe even some sun!  We may have a big enough fire to heat the clouds away.

Warm up after 8 am and the workout starts a little after that. If you don't want to work out but want to come and grab a spot on the beach, join us. We'll watch your stuff. You can cheer or throw sand, just be ready to get hugged by a soaking wet sugar cookie.

Tower 22, Bolsa Chica State Beach, north of the entrance to the park.  We'll see you there!

Don't forget, it's Shark Week. 

 

Friday

Back on track with a great test of all around athleticism from our friends at HQ and USA Weightlifting. This October in Colorado Springs, the first USAW/CrossFit meet will be held. Following is the general workout they will host:

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders




 

Remember!: The shop is closed tomorrow, our workout will be at Tower 22 (North of the PCH entrance) on Bolsa Chica State Beach, at 8 am. Bring a towel, a change of clothes (like a swim suit, a sweat shirt?!) something to keep you warm. Bring whatever paleo and/or otherwise healthy (or not) food and drink and spend a little time on the beach relaxing after the work. You deserve a little break and who knows, the sun may come out!

Thursday

Hope those legs aren't too worked from yesterday's WOD!  Make sure to roll out and get a nice stretch before jumping into this one...

Push Jerk
3-3-3-3-3-3-3

THEN

3 sets of:
10 Pulls on the Rower for max meters 
Rest at least 1 min between each round 

REMINDER: This Saturday's workout will be held at 8 o'clock at Bolsa Chica State Beach at Tower 22. Join us for a nice sandy WOD then a day of surf and sun!  The gym will be closed that day.

Wednesday

Subs for the D/U's are three to one: 150 singles. Pick a good weight for the Wall Balls. If you can't get the two-for-one, go with singles. No need to change out your good depth on those.

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball







   




Oly lifts at 1830!
Sister Love II - every time Mav looked at the ground Nat had to do one burpee.  How many burpees did Natalie do total during the session? (Mav had to match them herself too).

Lesson: pick a spot, look straight ahead as best you can through the movement; SN or C&J.

Tuesday

Here's your gentle starting point for the day. A freaky Fran variation, with a swift kick to the... pick your part, but your back may be feelin' nice and warm.

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups




  

For those of you curious about the paleo food that Carol Smith is offering, the first day's test was delicious. Her number's on the white board.  Not sure what all the options are yet but give her a call and let us know what good arrangement you get!






          

Monday

Velcome beck dahling.  Ve haf some beautiful vorkouts for you dis veek.  Trust me. Our pleasure vill be your pain; I mean, your pain vill be my, oh neva mind.  Yust get in here, schnell.

Seriously, aches and pains get modified work, this next piece is enough to humble a few. And for you returning vacationers: First, we don't know how we got by without you, we really did miss you jamokes. Second, s-l-o-w-l-y get back up to speed. Your strength and metcon may not have suffered much but you're probably as brittle as a gluten free snack cracker so warm up and maybe leave one round off your plate.

And the pictured former Texan will be here doing her work so you should be safe. Get in here.

6 rounds for time of:
Run 400 meters
25 Burpees






  
  


Oly fun fest (work) at 1830!