CrossFit Marina - Huntington Beach, CA

Tuesday

Couple o' twins here to kick some butt.

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

I want to put out some word on the workout this Saturday; a fund-raiser Fran for the daughter of an Orange County firefighter.  Lyndsey Harhay has been battling AML leukemia (a blood and bone marrow disease) and is having a very difficult time right now.  Her father Tom has worked for the OCFA for over 25 years.  Our firefighter friends at CF Orange County in San Clemente are having the primary fund raiser this Saturday. You can go there or swing by our shop and get in a short hard WOD for a fantastic cause.

If you can make it to our shop you can donate here but it may be better to do it on line. To register for the event you can go online here. Thanks for your consideration. The Harhay's appreciate it greatly.

Monday

Hope you had a great weekend! Time to mix it up.

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

They're one-arm squat snatches, alternating arms.

Warm up with your usual plus a good number of one arm snatches with a light weight.

Sunday

Rest

Contemplate, your form (John's getting down there!).

Then rest some more, or maybe get dressed up and hit an Oscar party. After which you'd better be hydrating.

 

Saturday

Fun Day

Deads
3-3-3-3-3

T.T.
2 x 1k, fast

Play time; work a skill you want to be amazing at.
Handful of sets, LOW reps. 

 

 

With thanks to Mark's Daily Apple for the graphic!

Friday

A great site with info on the "right" food pyramid was forwarded from D. Millar the other day. This post on Mark's Daily Apple gives us another resource to help decide what's best for our individual nutrition and fitness goals. If we rely on the FDA for nutritional guidance it may be 2025 before we get a more natural, reduced carb diet with adequate protein and fat. 

Follow that with some more solid peer reviewed info on the importance of blood sugar levels and you have some cool Friday reading. Have a great weekend!

After the daily dose:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

 

Roll out and get some easy cool down work.

 

Thursday

A lot movements in these WODs find our feet grabbing at the ground and going through ranges of motion in ways that really hammer our lower leg muscle groups. Combine that with the variety of shoes out there and you get a good set up for the occasional cramp.

In our shop environment there are three general causes of cramping (assuming you're in reasonable health and doing mobility WOD work...): muscle injury, dehydration and electrolyte imbalances. Here are a few options for you to consider.

- If you tear or strain a muscle, you should know, stop; provide gentle stretching support until the cramp eases, then do not move around. Sometimes rubbing the affected area lightly can help; sometimes not. We can help immobilize it with an Ace wrap if needed.

- If you're dehydrated and generally feeling weak and trying to work out and cramping sets in, stop; stretch as needed as above then get out of the action and start rehydrating slowly.  A part of this hydration piece is the nutrition that goes along with it so you don't end up in the next scenario...

- If you have been eating like c--- and come in to try a monster WOD, possibly also in a dehydrated state, your levels of electrolytes like magnesium, sodium, calcium and potassium can be completely out of "whack" (homeostasis). If you start cramping, stop, stretch/rub/relax until the cramping stops and then slowly get both good food and water on board. Avoid processed stuff that's hard to digest.

If you have recurring or more serious cramps, there are no less than 21 other conditions that can cause exertional cramps or night cramps. See a physician.


This shouldn't cramp your style:

Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Lifts-while-you-wait at 1800.

Wednesday

No my friends, corn is not paleo (or corn tortillas?!?!). Check the list. Learn the list. Use only small portions of the items on the list. And; do not drink Guinness more than once a week...

And now for a classic fun lady from our benefactors: 

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

 

It's a three to one ratio of single jumps substituted for the double unders.  Attempted jump efforts count, so feel free to give it the ol' college try. For those of you exploring with the new thinner soled shoes, today might be the day to bring in the thick padded ones, your calves will thank you later.

Tuesday

Here's a great post of a 6 month nutrition voyage written by a Norcal CrossFitter (thanks and congrats to Brian Doll!). It fits well along with our dunk tank day and the blood sugar testing some of you have been doing. Keep it up! You'll need it for this...

Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

 

Pace this beast. Remember, this runnin' and gunnin' is nothing without us cleaning up our nutrition. We don't just want you strong and fit, we have to have your long term health headed in the right direction too.

Fitness Wave crew starts at 4:00 pm. It's not too late to squeeze in and get wet!

Monday

Back on the train boys and girls! This WOD can be a test of hook grip skill like few others. If you use rubber coated DB's today please do not drop 'em from the sky. Too many toes and shins moving around now.

Remember to take as much rest as needed between rounds.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

 

Last day before the dunk tomorrow starting at 4:00 pm. Bring a friend! Sign up sheet is on the board, or you can call the guys and dolls from Fitness Wave at (714) 979-9283 for more info.

Sunday

Rest

Hydrate.  And check out our friends from Brand X who had a little fun at the CA State Powerlifting Championships in Santa Clarita yesterday. Here's Jeff Martin during his squat event. The lifts were Bench, Squat, Deadlift. Three singles of each, run in that order like an Oly meet.

The Brand X folks have been running an adjunct strength program in parallel with their WODs for some of their athletes. They might believe that it's working now. They set ten CA state lifting records in the meet, with eleven lifters from their box. Congrats to all their crew!

 

Saturday

Two words: Tabata Twins.

Just a half hour-ish... Have fun and stay dry!

Make sure and roll out when you're done. Spend some time on it!

Friday

TGI-Lift-Day! Excellent opportunity for some f-o-r-m work. watch your sore behinds and lift something reasonable. You may need your strength for tomorrow...


Clean and Jerk
1-1-1-1-1-1-1 reps

Or a couple dozen reps of JUST technique work adding 5 pounds per lift while you work up to an approximate max. For those of you just starting to dial this in, we'll have some cool progressions that will get you into the two movements.

And of course there'll be a shorty metcon. Get shorty.

 

Thursday

Some good ol' chest to bar pull ups. Get in a wise warm up and check Doctor S's mobility site for a little joint love. Then make sure and work it both before and after your WOD!

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

We'll have some fun mods for the L-Sits.  You can choose from the rings to the parallettes, to two weight stacks close to the ground.

Deb K. tells us about a cool sounding 5K coming up next month.  Support the Corps, get in a little run and have some chow. The flyer on the board soon too.

Wednesday

One week 'til the dunk.  You've been back on track with the chow since the holidays and it's time to get a snapshot of your awesomeness.  It's on the 22nd (Tuesday) and if you haven't already checked out this option, see the board. Runs from 4:00 pm to about 7:30. Here's a result sheet example: Download Sample Dunk Printout 2011.

Pick a pace with this work, and keep track of your rounds. It might take a bit.

For another hero:
Wittman
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

 

Nice work getting your runs in wherever you did yesterday. We heard somebody was having so much fun he kept on running. We will send the search party for you guys. You may have to wait a few though.

Tuesday

Before the rain, we hope. There will be options...

Run 5K

Or row it. Rapido baby, mach schnell!


The prudent body (you) would make sure and bracket this lower body fun fest with a visit to the PhD's blog of flexible facts.

 

 

Monday

Rested?

Warm those bowling ball shoulders of yours up well. Same with the abs and hips.  A more dynamic roll out with some stretch time on the GHD should be a good start. YOU be the judge.

Then for a fallen hero:

Ledesma
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Med Ball Clean refresher: work on - feet wide and shoulders over your hands on the ball, then deadlift, then deadlift to a shrug, front squat, then shrug and drop (from a straight arm hang!). Then put it all together with full range of motion!

Do not - use any of the bright shiny new parallettes unless you already have stable headstand push ups. Thank you!

 

Sunday

Rest. We can all use it.

 

Here's something you may have already known, courtesy of the L.A. Times.

And here's a complete non-sequiter video to chill with; remember it's still winter... Watch this while you stretch a little. Yosemite trip...?

Saturday

What a day. 73 degrees, sunny, perfect for a run at the beach or a bike ride.  Have a great day (after a quick chipper, no teams)!!

Fo' time:
Church Run, then,
Weighted 400m run (With DB, 35# / 25#)

Then 3 rounds:
12 Power Cleans x 135# (95#)
15 Ring Push Ups (Regular or Knee P/U)

Then 1K Row to finish.

Here's a link to an interesting option you might want to try for a bit. Your ability to check your blood sugar before and after eating different types of food could have a huge factor on your health.

It could make you toss that 30 pound wall ball like a pillow. Nice Deb!

Check out this outstanding band assist idea for the butterfly pull up, passed on by the good folks at CF Park City. Just use it out carefully at first. No teeth on the bar!! 

 

Friday

She's here, you've been expecting her all week! 

"Karen"
For time:
150 Wallball shots, ? pound ball.

It's not going to be death by hip-joint-hammer-job today.  Scale according to how you feel from the previous few days if you need to. 

Then when you finish, grab a roller and go to town. Quads, glutes, calves, IT bands, inner thigh, upper back... Take your time and be thorough.  Chase the tight spot, not the pain.

Thursday

Warm up with light weight and good range of motion. Look at the rep scheme and consider your overhead squat weights from a couple days ago. Pick your poison well.

Snatch Balance
3-3-3-3-3
 

Yes a heavy day, and yes we will have the usual option WOD, but DO the movement even if you choose to go very light. We all can benefit from the movement progression.

On a similar note, we want you guys to be smart about the volume you're hitting. There are more than a few cases like the ones in this L.A. Times article popping up across the nation. Remember what we tell you about rhabdomyolysis and prepare your body for these WODs, as well as THE RECOVERY we all need. If your body tells you to take a day off, take it.

While there are so many different individual adaptations to the workouts, a few things are constant: we all need to HYDRATE, GET DECENT SLEEP and AVOID CRAP FOOD as much as possible. If you hit these workouts without taking care of those three major points you increase your exposure. Another well documented correlate to rhabdo is the statin family of drugs used for cholesterol treatment. Please don't hesitate to ask if you have any questions about this.

Wednesday

You compressed that spine yesterday; stretch it out and flex it a little today. But not before a little mobility show!

Then, for time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.

 

 

For your educational entertainment... Fat Head; a classic. Ok maybe a semi-classic, but full of sound info. We've posted a few of the segments previously. Cut to the last half of the movie for the hard facts. [Thanks Dr. N. for the link!]

Here's the evening version of the open-hip club holding a meeting.  KB's or box jumps, they're extending fully.  Good job boyos.

 

Tuesday

Busy day.  Some specialty work along with your overheads? Take your time, work on what you need. What to do? For a start, hit some double unders with a friend. Just a few at a time.


Overhead Squat 1-1-1-1-1-1-1 reps


Here's some funny (but serious) reading from the good Dr. William Davis at the Heart Scan Blog. Thanks Mike R.!

And a big congratulations to Grania; second place in her class in the USSA Alpine Masters (Far West Regionals) Grand Slalom. One minute and four seconds, and a couple hundredths... that was the slow run! Gotta be some crazy fast runs coming down those hills.



 

 

Monday

Check the working weights today and you can see why we went light on the Saturday piece. Watch the hands baby. Bring your tape if you need it.

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

 

Congrats to all you Green Bay fans!  The game was awesome even though Jeb's square didn't come up...

 

Reminder: Dunk truck (hydrostatic weighing) comes in another week or so.  You guys have been making progress; don't miss the chance to get an idea of exactly where you are.

Sunday

Rest! Or bang out that nice Surf City marathon down on PCH.

It's National Guacamole Day too! Have a great rest day watching Super Bowl XLV and cheering for your team/point-spread.

Big shout out to John H. (and Paula in the stands!) as he helps ref the game. Chillin' with the champs, and we mean chilllin'.

 

Cool group efforts yesterday everyone! You kept strong paces through the fast moving WOD. Here are the work times:

3x:
2:00 on
:15 rest
1:00 on
:10 rest
1:30 on
:20 rest
1:15 on
2:00 rest, then next round. 

The Work:
Double Unders – if you do singles, two jumps equal one rep for scoring.
Row for Cals
Walking Lunge – deep; trailing knee to the deck.
Push Press - ONLY TWO bar weights per team. As close to 75# and 35# as possible.
- two reps of PP count as one.

 

 

Saturday

A beautiful day! Fun in the sun! You need it. You deserve it...

 

Teams

How many per?

How long will it last?

What will we do?!

It's just a few (?!) intervals, some easy math, some alphabetizing...

 

No; no 400yd runs with DB's and gear.

Yet.

Friday

A nice couplet; with a ton of volume (over seven, actually). How do you attack it and maintain a power output that doesn't have you standing around hammered?  Simple, choose a weight that you can lift with great technique. Don't settle for less than your best form. 

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Make sure and roll out and stretch when you're done. The back you save may be your own.

 

 

Thursday

Stiff as a board from squatting? Well wood, meet the chipper... Buffoonery aside, pace and or modify this if you're smoked. When the HQ savages are killing it in under 15 minutes, pick a number of reps that you want to hit and shoot for a time under 15:00.  You may be pleasantly surprised by your body's response.

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions



And to reiterate a post from about a week ago, we really appreciate the interest but we are not accepting new athletes until after March 1st. We apologize for any inconvenience.



Remember that the hydrostatic testing truck will be here on Tuesday the 22nd.  A great opportunity to see exactly how much bacon and tenderloin you're carrying around. The deal for two dunks is a good price; update your numbers!

Wednesday

Happy Groundhog Day. Shoulders nice and "swole" from the last couple days?

This should keep your bar at a nice altitude for recovery:
Cleans
3-3-3-3-3-3-3 reps

Here's a must view Box Squat video from HQ of Louie Simmons' crew during a Dynamic/Speed Day. Check the form on the lower leg, with the knee behind the ankle at the bottom.

Tony Blauer and his crew at Blauer Tactical have a cool system of personal defense and they're going to be at CF Overload on the 12th. They have a family discount so if some of you are interested you can save some dinero. Check it out. It's a great workout with some sound instruction.

Tuesday

Did you hit it smartly yesterday?  Your shoulders will let you know today. Go easier now if you hit it hard on the last one; lighter weight, modify.

For a hero:

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Warm down post WOD with both good shoulder work and hip stretches. Roll out if that works for you. See the doctor's site for the latest.