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Welcome back from Trick or Treat (Sugarland). Leftovers? Dump 'em! And get some glycogen burned out of that liver with this:
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Get your mobility dose (HERE) and keep chipping at it through your week. You can do this at home too!
Rest! Sleep! Sleep more! Like the newest goblin in the Kelly clan.
Then prep your food for next week. Here's a tip, lose the sugar. Get back on the wagon as quickly as you can.
Happy Halloween everyone! Have a safe and cool time.
Prepping for the unknown and unknowable? Then get in here and keep a youthful mindset when you show up! Mariah will be running a workout with some definitely mixed mode movements.
All youthful spirits are welcome! Barbara could be working right next to you. Try and match her form!
Your cub reporter will be on the road monitoring other sporting events...
Trick-or-Treat scared yet? Got your costume? Ready for that once a year, four hour sugar hit? Don't do it!! Step away from the junk food bowl! Have a little candy one day prior and get the urge out of your system if you really have to.
Or you may be a giver of things like dental floss and apples. Nice, trying to turn the kids in the neighborhood into healthy monsters. Good luck. Pretty sure Neil said he would be giving out those little mini alcohol bottles at his place...
Nice work on the DL's and OHS yesterday you monsters. Something about the dry air in our lungs made that completely cool. Or not. This next bit should be a good follow for that ("Cindy with a Jerk"):
Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Warm up and find a C&J weight that you can execute well with and use the same weight throughout the WOD. Stretch and roll out when you're done!
Have a great weekend!
Halloween can require a little power output. This crew knows how to prep. And speaking of prep, take your time with a nice roll out and thorough stretch before getting underway. "Cause we need to shoot for that best range of motion!
Watch your back during this piece and don't bounce the DL weight. No overhead squat weight that you can't get great form with in your warm up.
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Oly lifts at 1830!
Quick interruption: something every adult and mature kid in this country should be aware of. Now back to your regularly scheduled fun!
Hump day! Entertain yourself with this long time favorite.
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
This used to be a quickie WOD that was handed out at HQ in Santa Cruz, but it was seven rounds of seven and seven. Some of you guys will still kill this in under 5 minutes. And no rips, watch the hands!
It's a memorial work piece and yet functional in a most real kind of way. Take it easy on your shoulders with these bear crawls and do not land hard on a fully extended arm. Your shoulders will thank you later. And if you thought you escaped with your hammies intact after yesterday's run, watch the broad jumps...
Feel free to start with the same mobility work as yesterday.
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
If you've got a twenty pound vest or body armor, wear it.
And while you may reward yourself with a post WOD grind after this, make it basic and non processed, fruit or a meal of well balanced nature. NOT this! What's next on the menu?!
Oly work at 1830!
Welcome back Jack, O'Lanterns! It's going to be a boo-tiful week of scary WODs. Try not to have nightmares. There may be a zombie coach waiting to greet you in the morning.
The frightful beginnings:
Thruster 1-1-1-1-1-1-1 reps (you have to hold the lock out at the top long enough to say, boo!)
It shouldn't be scary to stretch, roll-out and do a little movement preparation before going at the lifts. focus on those hips and shoulders. Be thorough!
Because you may have to run from the zombies!
Rest!
Get some red meat today. You need to build up those red blood cells so you can run and jump like this guy.
You can work a little flexibility while replenishing that blood supply!
Make your day a great one! Get your mobility work before and after, and hit this as a nice round off to your week.
Three rounds for time
Row 500
40 Walking Lunges
20 Box Jumps
20 Double Unders (or 60 singles!)
The oly lifting clinic with Evelyn and Edgar will start at 1030 with check in at 1000. See you here!
Yeah you're ready for the weekend. Now just take it easy on your insides. Like your little friend here (that dude gets all the ladies). No more than three crap meals a week means all the trappings that go with it too. We know this, yet it's the simple compliance that wins the day.
Stick to the natural foods that you've all been getting better at shopping for. If you have the time and money to battle the crowds hit the Whole Foods in Bella Terra. We hear their prepared food sections are great. The Sprouts stores are still a great option, either up north on Seal Beach Blvd. or down at Beach and Adams, their fresh produce, grass fed beef and good prices are always good.
Finish up the week with some of this:
Bulger
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
A day to remember some fine folks. The first one, still with us and a true brother. Congrats to Tyler; moving along in his training pipeline for the world's finest nuclear Navy. Keep up the good work bub.
The second is a brother in arms no longer with us.
Forrest
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Oly lifting at 1830.
So you're working out, feelin' your stride, trying to go faster, when suddenly the lights go out... Don't stop! These two motivators didn't miss a beat.
They just had no clock!!
We're guessing they had PR times going; good job you guys. And thanks for the patience.
Main course:
CFT
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep There will be a metcon option. Possibly a rowing WOD. Real rowing. With lights, not lightning, maybe.
Tiny Tom tenaciously tosses tonnage for time. And don't for a second let the strongman looks deceive you. Seems the T-Man also knocked out the Long Beach Marathon (for something to do) last weekend. In 5:34! Doing nothing but CrossFit!!
Nice work Tom. Way to represent the method in yet another display of athleticism "across broad time and modal domains". This shot is of his second "Grace" on Friday, this one with #155.
Next time let us know so we can come holler at you bub!
Today's hit fest:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Oly lifts at 1830!
A mountain of Muscle Ups or a manageable mass? You'll modify intelligently; workable Wall Balls too! Welcome to the work week baby.
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 this young lady. Do not mess with her. Happy belated birthday Jake B.!!
Rest, hydrate, stretch. Roll out and maybe get a massage. Have a little kid walk on your back. Loosen up for next week.
Or go get nailed by paintball guns while sprinting across uneven terrain. Could be fun...!
You people kick @$$! Yesterday was great, last night even better. A good day with some fun oly lifting movements, followed by some incredible workouts by all who showed up for the Amazing Grace fundraiser.
That was followed by something like 80 perfectly sized New York steaks provided by Bill and Tracy Boukis, to whom our bellies say, THANK YOU! The carbs were provided by some unholy combo of cookie/heroin dealer and alcohol distributor. Glad to say I only had one small cookie, then found a few thrown around the parking lot like frisbees. The kids are learning...
We want to thank our friends from Stronger Faster Healthier who provided tons of samples of their incredible tasting products. We'll have a ready supply of that nectar of the gods fish oil soon. Read up on the dose strength of their product.
And thanks to our friends from the Irvine Luluemon Athletica store who also worked through the evening. Thanks for sticking around until the team came back girls.
And the team! We can't leave them out; another 10-0 win. And no injuries! Good job Team CFM!
If you've got it in you, Neil will be running a body weight WOD for the workout today. Come on in and get ready to relive... oh never mind, just get in here.
It's here! Players choice: some Oly lift prep work, or if you can't wait and/or join us this evening, do a quick and clean Grace.
Either way, take advantage of the mobility props around here to get your best warm up and cool down. Really concentrate on rolling out or using a lacrosse ball to hit those tight spots. Don't just chase the "ouch", use moderate pressure on the knotted muscle tissue. Don't blow it off!
Snatch balance 1-1-1-1-1-1-1
The Amazing Grace and Mammograms in Action fundraiser (and unofficial CF Marina Fall "Octoberfest" BBQ!) kicks off at 5:00. We should have a cool time working out and cheering on the folks who have come to donate to this way-worthwhile cause. The charity asks for a $35 dollar donation for the workout.
Come as you are, bang out 30 reps of ground to overhead, then enjoy a cool drink and some healthy chow. We'll have food (beef and chicken, veggies, nuts) and drink but as always you are welcome to bring whatever you want to either drink or throw on the BBQ.
Evidently it wasn't just one or two bodies inverted yesterday. Seems like there was a straight up handstand party taking place. Combine that with a bunch of people running around looking like stick-up victims holding barbells and you have, a circus! You can't find better entertainment anywhere else. Nice job you guys.
This is a take on a familiar theme:
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Oly lifts at 1830!
Well, here's a WOD that Bob can do unbroken. Coincidence, or did the senior statesman of CFM fire off an e-mail to the wizards of WOD?!
We'll soon see, as we prepare to run any number of mods for this. Will it be heavy shoulder presses? Multiple Handstands? Handstands with a lift of one hand briefly, a quick touch to the top of your head? Amaze your friends with your skills!
Handstand walk 100 meters
See how you fare compared with your expectations. And in this link's feed, see yet another reason have to stay fit (although 69 days at 2500 feet underground is okay, maybe a stretch!). Whatever the natural disaster, the general physical preparedness that we know this method provides is the best prep you can have.
S-l-o-w lift day! Get your strength on and get some depth of form. Plenty of time to complete some mobility work. Catch up on your Mobility Wod and pick what you need out of the quiver.
After a good warm up:
Front Squat
1-1-1-1-1-1-1
Thou shall not bloweth off the heavy stones.
Then maybe a short metcon afterward. You may not want to go for the short four round piece that Jeb shot for the other day. There will be a more reasonable option.
Oly lifts at 1830!
Compliance
1 a : the act or process of complying to a desire, proposal, or regimen; b : conformity in fulfilling requirements
2: the ability of an object to yield elastically when a force is applied : flexibility
Example
1. Edgar saw results from his compliance with a paleo style of eating.
Also...
It is critical that you comply with a healthy nutritional plan, whichever it is; and you can change or modify them! Without compliance, we have an ongoing soup sandwich of input and result. Paleo, Paleo-Zone or simple caloric restriction (hopefully in combination with one of the former), whatever you choose, keep up the consistent work.
The hydrostatic testing folks will be back on Tuesday the 16th of November. See how much compliance you can achieve with your nutrition plan and let the athletic outputs and health improvements follow!
Dose for the day:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Rest
And get psyched for next Friday's BBQ and Amazing Grace workout. 5:00 pm, 30 reps from ground to overhead. A good cause duing Breast Cancer Awareness month.
On another note:
Saturday the 23rd we will host Edgar and Evelyn Hernandez, straight out of Coach Burgener's "Mike's Gym" in Bonsall. Evelyn ranked 7th in the nation for her weight class at the recent Nationals. With her husband and coach Edgar, they bring the least diluted instructional style of coaching the Oly lifts the way Coach B. does.
Use this opportunity to improve your Oly lifts and improve your power movements accross the board. This event is limited to 15 participants and costs $75 dollars. Let Steve know if you want to get on the list and please don't wait too long!
We're having an impromptu fund raiser today. Seems that one of our team members got rolled up for assault and buffoonery last night (guess who!). We need bail money. "But I'm tellin' ya officer it was self defense!"
Just kidding. It was the ____ from the other side who was "eyected"! Go Marina!!!
It's you-pick-your-team members today! Then, teams of three or four athletes do the following:
Each member performs - 2 x 200m Runs with one object (same object shared by all team members; big guys, big object...) then,
- 30 pull Ups
- 30 Burpees
- 30 DB Push Press 35/40/45/50 pound DB's
Clock stops when all team members have completed their reps.
IF the painters are doing their thing, we'll be rowing instead of running. Either way you'll have fun like K.H. here, always smiling through her WOD's!
Heads up! Next Friday it's Amazing Grace at 5:00 pm.
We've been honored to raise funds for some incredible groups over the years, Wounded Warrior Foundation, prostate cancer and a few others. The Barbells for Boobs organization intends to provide mammograms for women who can't afford them and other cancer related services for the less insured. Many of our friends at CFM have had breast cancer, as have some of our family members. We hope you join us or maybe donate a bit on line to fight this illness that effects so many lives.
We'll have a BBQ and you can work out and then start your relaxing weekend. Come on by!
Tonight the folks at CF Ethos are having a black tie affair. Really! You don't have to rent a tux though, but you'd better show up in a suit if you want to get in on their casino night festivities. It's a night of fun with local CF'ers that should be a blast, with proceeds going to the breast cancer testing effort.
We will also have the incredible CFM soccer team game at Central Park tonight. Rumor has it Nikki might be making her special chili for after the game. Nik we hear that's a paleo version. Or was that, "palee-wow"?!
Get your "pump" for a night on the town, or turf, with this nice volume piece:
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
NO COLLARS on the bars for this. Pair up with someone of similar strength and spot each other if you need/want. If you're not confident or experienced under the bar, GET A SPOT, thanks.
See you there kids!
"The week, she flies by!"
Okay everyone who blew off the running in the rain evolution, go out in the yard, turn on the sprinklers and run in place for 22 minutes.
The rest of you pick your poison carefully on the following. We have a good number of new folks and we want to thank you veteranos for the support you've shown them.
As a safety reminder for ALL: if you can't do a well executed FULL depth squat, pick a lighter weight bar and use it for the entire WOD.
And DO the number of reps (and bar weight) that your trainer gives you...!
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
All that observance of good form will make you fly soon (like M.O. on the pull ups, nice open shoulder girl!).
Never too late to catch the action! You're all welcome to come out and cheer (if it's not still raining Friday). Closer than a Galaxy game and admission is free! No opposition players were hurt in the filming of this message.
In the mean time take a quick stroll and row:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Pick good weights on these singles. Manage the weight on the untimed portion and shoot for best form only. Work the full extension of your lift, with open hips and shoulders back at the top ("finish!") before pulling yourself under the bar.
Hit the metcon hard but watch your hands and don't rip!
After a thorough Burgener warm up and several warm up lifts:
Snatch, 1 rep
Clean and jerk, 1 rep
Not on the clock.
Then as many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Oly lifting at 1830!
Welcome back! This tribute workout places a real emphasis on the front of your shoulder, so get a good upper body warm up before jumping into this. Roll-throughs with the PVC, do the band stretch, even the Burgener warm up with a light weight could be good. Let common sense rule on this, pick a number of rounds to do that you think will give you about a 12 to 15 minutes of good intense effort.
Ryan
Five rounds for time of:
7 Muscle-ups
21 Burpees
Check the new CF Marina Kids program website. The new sessions start asap and are filling up. The groups will be small and the coaching FUN!
Oly lifting is back tomorrow at 1830! Here is the link with standings from this weekend's competition in Colorado Springs.
Rest!
And reflect on the work you did yesterday...
So much we had to shrink the prescription!
Row 250
25 Wall Ball shots
50 Double Unders
Row 500
20 WB
40 DU's
Row 1k
15 WB
30 DU's
Row 1500
10 WB
20 DU's
Row 2K
5 WB
10 DU's
Ouch!
Here's a pic of someone you might not be surprised to hear is in first place in her weight class. Local girls doing good!
The competition heats up today at the inaugural CrossFit/USAW Open! Yesterday saw Josh Everett and Dave Lipson go at it on the platform with 30 power snatches for time (Isabelle). Dave missed a couple reps and Josh held pace, winning by a split second in an outstanding workout.
The event staff, the USAW folks as well as Coach Mike, son Casey and daughter in law Natalie Burgener have all been great hosts in their support of the athletes both in the warm up areas and on the platforms. Solid lifting effort from all around the country. And the USAW folks are getting a kick out of the triplet WOD that follows each weight classes' lifts.
Have fun before watching the lifting online today with a nice home brew WOD cooked up by our own southern boy.
Some rowing, double unders and wall ball type fun. Come see!
Then show a fast-food-friend this link illustrating once again why we need to get back to unprocessed foods! (Thanks Alissa, gulp, can you say "meat slurry"?).
Have a great weekend!
