CrossFit Marina - Huntington Beach, CA

Monday

It doesn't matter what the weird weather is up to, get in here! Your body will thank you.

Three rounds for time of: 
12 Muscle-ups
75 Squats

Sunday

Rest and "mobilitize" yourself.

Awesome work yesterday on the wacky chipper.

1k Row
2 Rope Climbs
25 Seated Shoulder Press 45#/35#
30 Box Jumps
30 Ball Slams 50#-20#
25 Wall Balls
800m Run w/ plate 45#/25# 

 

Happy Birthday Sara!

Saturday

Nope, no need for a team or partner, just bring yourself and an attitude (like this bad dude). We'll provide the accompaniment... aka, the chipper.

Come have a little fun!


For those of you on the Mammoth trip list, please confirm you're still in and check the board for some more info soon. You don't want to miss the scoop!

 

Friday

Finally the secret of the elusive one legged squat. Gray socks. Mr. Smith will be running a competition sock fitting seminar this weekend... In the mean time:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

 

Here's one of the many reasons we want you guys to watch yourselves and focus on form and not just beat yourselves down. This is a crappy scenario in anyone's training. Pace yourselves, hydrate and communicate.

Thursday

No bouncing that bar (I promise), and no rushing, set your back and get your belly and lats tight before "squeezing" that bar off the ground. Get a back up rope staged if you think you'll need it.


Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Paleo curious lately? Know of it's basic concepts but lack some simple direction in the how to's? Here's a great link with paleo recipies. Let us know what you think of their chow.

On another note: We're honored that we have been visited by a number of interested athletes recently. We are not taking new athletes until after March 1st however. We thank you for your interest. Please call or write if you have any questions.

Lifting at 1830! 

Wednesday

The ubiquitous one - legged - squat...  Ugh.  Use a band for support as a mod, or use a 10 or 20 inch box to raise your self up a little to work the balance piece. Your ninja skills will come back to you like riding a bike all over. As for those fun loving L-Pulls, watch Deb K. whip out the clean form on these babies!  We'll help you with some mods for those.

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups 
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

 

Tuesday

Check your form today!  Go lighter if you need but get good FULL ranges of movement in your pull, finish, and how you receive the weight overhead. If you're just starting out, hang power snatch.  If you're still working on the finish, same thing. Warm up well with the Burgener W/U and watch your foot width in both your pull and your landing.

Snatch 1-1-1-1-1-1-1 reps

 

"The Big Lie" is another great post from outstanding clinician Dr. Michael Eades' blog. Here's yet another perspective on the issue of balancing our macronutrients. When we KNOW that processed carbohydrates or poor choices of carbs lead to increased illness, it does't seem right that these experienced physicians have to shout from the mountain tops about what decades of actual private practice and application has taught them. Yet the food-manufacturer-funded organizations keep throwing money at the legislators...

 

Lifting at 1830!

Monday

Players' choice on a beautiful Monday.  Hope you guys had a great weekend. It's one of the following today:

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Or:

Five rounds of:
15' Rope climb, max reps in 3 minutes

 

Here's some interesting cut-to-the-chase reading about some of the cholesterol myths out there; from Dr. Ravnskov's site. Keep up the good work on your nutrition choices.  The hydrostatic testing truck from Fitness Wave will be back on February 22nd.  Check the community board for the sign up sheet!

 

Sunday

Rest.

Watch the AFC / NFC finals.

Hydrate, roll out and stretch! Specially the winning 0900 workers from yesterdays team event. The greater number of rounds were completed in that hour.

 

Huge congratulations to Jenn G. and Blair for their Women's 1st and 3rd place finishes yesterday at the event they competed in at CF Mean Streets. Could've been called Straight-Up-Bad-A$$-Street with those two young ladies. Congrats also to Joe G. (Jenn's co-worker, you've seen him around here a bit) who took 2nd in the Men's division. L.A. City's finest.

 

 

Saturday

Smackdown Day; dah dah daaaaaaaa.

0800 against 0900. Which hour brings it with fury?! Thrill to the grunting and sweating, the sprinting pulling and heaving. May want to keep the heaving to a minimum though...

In pairs

One partner rests while holding weight (½ BW Females, ¾ BW Males) on a bar, another works.

AMRAP in 18 minutes of:
5 Burpees
10 K 2 E
Driveway Run

 

To the victors go the spoils baby!

And speaking of spoiled babies, Happy Birthday to the three "M's": Mike Millar, Masher-man, and Mariah. Have a great day!

Friday

A full week with lots of curves tossed your way. You managed them well!

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

 

Have a little spare time? To see how gradually the nutritional scientists are coming around to low carb diets check out this lecture by Doc Gardner of the Stanford Prevention Research Center, comparing nutritional methods, "diets". A lifelong vegetarian, he conducts a study that finds how the Atkins method was a more healthy diet with longer lasting potential (low, healthy carb).

It's a lengthy piece but perfect for convincing yourself you're smart (you are!). If you need to cut to the chase jump ahead (to 48:35).  We can sit on you and yell paleo-low-carb-no-carb-healthy-carb all day long but it always sounds better from a published, respected PhD from a world class institution stating eloquently how refined carbs will impact your health and shorten your life.

On the funny meat head side of low carb, here's a quick high animal protein option, check this video to see the extreme options in the low carb world.

Thursday

Here's a belly sweller for ya. IF you haven't done a lot of GHD Sit Ups recently (or ever), do not, we repeat, do not do all the prescribed ab work. Either use an Abmat or do lower numbers.

Get those hips awake before the clock starts! Roll out, hip flexor stretch, lacrosse ball, etc. Then: 

Five rounds of:
20 GHD Sit-ups
5 Push jerk

 

These guys look pretty busy. Nice output youse.

 

Lifting at 1830!

Wednesday

Fifteen minutes of heart and lungs; and chest and triceps etc. etc..  Warm up - roll/stretch your wrists well. 


Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

 

18-2741  EOW  1-17-2011
God bless and keep you Swid.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday

You knew it was too mellow yesterday... Listen to your little mod voice "don't be a dork, go a little lighter!" and watch your Power Clean form please, or the hollering will commence. And wait! If you have time, check the mobility WOD and find something to make you feel good before you start.

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Quick congrats to John H., who we'll be watching on February 6th, 2011, selected yesterday as the Line Judge for Super Bowl XLV (why can't they ever just spell it 45?). He's only responsible for like, one or two things. We know you'll rock it John!

The young lady in the pic today was the one who's name "Phelps" you might remember from the PR board yesterday. Looks can be deceiving eh?

 

Lifting at 1830!

Monday

A perfect week of beautiful sunny weather ahead. And a good day for a running option.

Weighted pull-ups 1-1-1-1-1-1-1 reps

With an and/or option of: Michael.


We had the opportunity to learn from Louie Simmons and some of his lifters at Westside Barbell last weekend.  They gave us some fascinating information and demo's about the application of additional strength building adjuncts to CrossFit. When you look at the pic of their women's high marks you can see there's a good bit of power to be had from the squat and the deadlift.

Sunday

"There's no place like home, there's no place like home."

Rest today!

Work some flexibility and get outside.  Enjoy the great weather.

Refresh and get ready for a week of renewed good nutrition and steady, fun work.

 

Stocking up on chow for the coming week? Try this collection of natural food choices for building your shopping list (please bear in mind this is a strict paleo interpretation).

Saturday

Trust yourself to the mystery metcon? Come on down! We promise there'll be something for just about everyone.

You will be gently guided through relaxing movements by the trainer known as "Dionysia".

Better warm up well...

Could be a gnarly catch up day.

 

Friday

Wrap the week up, inverted! Lots of up and down here, make sure you're firmly attached to that bar at all times. Warm up well and control those movements.

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Here's a great link giving us hope that Whole Foods is getting a little more wholesome in their product offerings. If their recent profit increases are any guide it looks like they'll be keeping up this trend. Now if they can just fix that freaky parking lot...

Thursday

This WOD's dedicated to a Marine from Camp Pendleton. They give so damn much. Our thoughts go out to our friends and brothers overseas.

Rankel
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

 

 

Oly lifts at 1830.

Wednesday

Don't jump into this without a nice warm up! Just be glad we're not doing it like it was in the old days; in the snow, backwards (Here's to the folks at CF Park City - remember, shivering burns calories?!).

Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Please clean up after yourselves with this; no pieces of lung on the floor.

Check out the last handful of mobility pieces and catch up on what might be helpful, as in, almost all of it.

Tuesday

A nice skill transfer lift. Get them heavy, but safe, and work on those same important points, stance, grip and bar position.

Front Squat
3-3-3-3-3 reps

Then get a good hip, leg and back roll out post-lift. And wish Debbie a Happy Birthday!

 

Food as fuel...
"Wish I’d begun fueling my body instead of feeding it some twenty pounds and twenty years ago." - anon.

Food for thought...

For the CF Zone:
How many grams of each macronutrient per "Block"?
- 7 grams protein
- 9 grams carbohydrates
- 1.5 grams fat

How many Zone blocks do I need each day? Here's a simple calculator, with some additional info links.

How many calories are we eating per gram based on the daily intake of each macronutrient?
4 calories = 1g of protein
4 calories = 1g of carbs
9 calories = 1g of fat

 

Oly lifting at 1830! 

Monday

Okay speed demons, this is for you. Take advantage of the light weight to nail the top AND bottom of the ranges of motion.

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Whether it's our performance or health, writing down our nutritional intake has significant importance. You can pursue the paleo route, the Zone, or a combination but this link touches on the additional success you may achieve by simply keeping a written log of your intake; even by keeping record with that super cool phone camera you have (and when it's healthy send us a picture!).

Do you have to continue documenting the minutiae once you reach your goal? It's like weighing portions after you've hit your Zone targets. Ease off on the documentation unless you see diminished returns then get back on it. Sometimes we forget what got us there even though it's simple.

Sunday

Rest.

Play.

Playoffs.

Stretch.

In whatever order.

 

Enjoy this Jaime Oliver presentation to TED in between games; and keep the portions small!

 

Saturday

A little Saturday fun.

You.

Your team.

And those freakin' ping pong balls.

See you there!


And for the record it was:
Teams of three.

Individual 400m Run then when last man returns the ball grabbing begins.

Do the reps and movement on each ball.

Only one person works at a time.

On the last of six movements, the slowest runner of the team splits first to finish with an 800m run. After the work is done the other team members catch up and all must finish together to stop the clock.

Friday

Finish it up people! You're looking good for the weekend.

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Don't forget, mobilize yourself! Dr. Starrett's daily dose, helps you get flexible shoulders and a stable upright torso like Kim here.

Among a number of things we hope to accomplish for your health is staying up on the availability of self-check diagnostic tools. Along those lines, a new program being developed by the USC School of Medicine in cooperation with UC Irvine seems to provide some real value. Working with their Departments of Pathology and Laboratory Medicine, physicians are trying to increase the availability of wellness checks for the public.

This "Direct Access Lab Testing" provides you the opportunity to review available tests at their Test Access website. You can read about each test available, then request and pay for it on line (they're reasonably priced). A specimen sheet is e-mailed to you and you go to one of the two HB test locations for your blood draw. Yes, there is a needle involved...!

Within a couple days of the specimen submission your results are returned to you via e-mail from the supervising doc. The involvement of physicians greatly increases the number of tests to choose from. They offer, among others, cholesterol panels, hormone or allergy testing, thyroid and PSA levels and have food allergy testing coming soon.

Call if you have any questions about this.

 

 

Thursday

Running challenge participant, or run challenged, you should feel your wheels after this:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

What are we eating?! This MSNBC article portrays how we're still plain confused as a nation when it comes to nutrition.

"The survey found that the most commonly eaten vegetable was lettuce or salad greens — 78 percent of respondents said they eat a serving a week.

'We take iceberg lettuce, with 600 calories of blue cheese dressing, and call it a salad,' Enos said. But such 'vegetables' don't provide us with healthy nutrients."

Once again, sugar and wheat (gluten) are tied for #1 on the least wanted poster...




Oly lifting at 1830 baby!

Wednesday

A solid tribute. Get a great shoulder warm up and set a good pace on this. You will PR.

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

 

A fantastic book on nutrition and the history of medical treatment of obesity is Good Calories Bad Calories by Gary Taubes, a former editor of Science magazine. It's also one of the most college-text-dry reads you can find. It is extremely thorough, but the message sometimes get clouded by the volume of data.

Gary has written a more to the point book, Why We Are Fat, and it's only ten bucks ($9.99) at Amazon for the digital book.  Their Kindle reader for your phone of iPad is free so it boils down to one of the best investments for your health you can make! Here's the link. Read it please!!

Tuesday

Remember those fun loving L-Pulls? They missed you, and they're back.

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

 

Oly lifting at 1830!

And here's a quick example of how the Oly lifts come in handy.

Monday

Fast hands day! Press yourself down under that bar, and get there fast. In order to get the movement you need for the heavier weights you have to develop that speed and stability with sub-max weights.

All the same Oly maxims apply, good solid stance, symmetrical grip, position of the bar. Practice the footwork before you get any weight moving.

Split Jerk
1-1-1-1-1-1-1 reps

Gayle Hatch has ben a strength and conditioning coach for years and has an interesting site with simple instructional videos. Click on this link then select the Split Jerk to get a little more perspective on today's work.

 

 

Sunday

Double rest day?! 

We hope you're out there doing something, active recovery! At least take some time to stretch, and put your laptop somewhere so you can watch this video.  We've linked to it previously but it's worth the replay. It ain't the fats friends, it's the processed carbs; b-r-e-a-d...

 

 

Saturday

HAPPY NEW YEAR!! Welcome 1/1/11... has a starting over ring to it.
 

Rest today, sleep late, stay nice and warm. Watch the Rose Parade and catch a bowl game, or two. We're not into the resolutionary thing much but we want you all to get the most out of the new year. We wish you the best for your health and athletic performance.

Those of you who actually banged out the 100 overhead rx'd squats yesterday, have a nice ice bag on your shoulders. Before you need it...