CrossFit Marina - Huntington Beach, CA

Friday

Open workout #2!  Modify as described (mods'll be on the board). Competitors, do a light version of a substitution. You don't want to show up on Saturday and be like the folks in the picture, stressed out testes. I mean stressed out testees, like test takers, ya know.


Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box


Light lift in this?  Sure, yet the goal is still the "productive application of force" that will make you most efficient. If your technique gets sloppy you'll max out earlier fighting to hold decent form. Back off the accelerator just a bit and find a pace that you can breath at while constantly moving.

Thursday

Try this at home? Maybe not if you need 275 on the bar like that kooky Orlando kid.


Thruster 3-3-3-3-3-3-3

 

Take your time in between sets and get a good roll out before and after. Use the bands ala Dr. K-Star. to loosen those tight hips from yesterday's leftovers.

 

See you for the Open workouts! Check the time slots and shoot us an email or call to line up a time.


 

Wednesday

Triplet O' Trouble?!  Nope, just more good hard work. Pick your rep scheme from the main board.

Get a dynamic warm up and hit it with a focus on mechanics.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

 

New Open WOD eh? Sign up on the board on the west wall and get your time locked in. We're having killer fun watching these efforts.

 

And here's a little low down on your meat source purity. To grass feed or not? Worthy of a read; thanks Jeb.

 

Tuesday

Nice to have an experienced eye on your form every now and then.  It was good having a great crew at the cert. Makes us all focus on that form again.


Today's new Hero WOD:

Abbate 

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


 

Monday

Rain, shine?  Whatever, we'll make it work, it's spring baby. Pat would be here if she could.  She's resting for tomorrow though. Get on the mend fast PB!  We're thinking of you.

As for the welcome back Monday fun, Diane isn't the only way to get whacked in two planes:

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

 

Hmmm, necessary but not as fun after a day of nutritional slack:
Follow the American diet, get sick...prescient read.


 

Sunday

Rest

Go on a stroll with some friends.

Stretch.  Check out the latest from the good Dr. S.

Saturday

We're closed for the Level 1 today!

For those attending the cert, please park on the street.  The neighbors tow.  There will be some spots in front of the shop but not too many. See you here!

Have a great weekend everyone and get ready for the next Open WOD on Tuesday. 

Friday

Mix it with a little strength work to round out the week? If you do, go heavy on the lift, not for bar speed.  It's on the board.

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Or:

Five rounds for time (or three).
400m Run
10 Pwr SN x 95#
10 Pull Ups
10 Burpees 

Hey with apologies for any inconvenience we'll be closed on Saturday (tomorrow) for the cert. We saved you the 10K run for the Saturday piece though! Enjoy the rest, there'll be a new Open workout up on Tuesday.

And if you feel a little more festive than usual today it might be because the birthday boy is celebrating enough for all of us.  Happy Fiesta De Jeb.

 

Thursday

It's a bodyweight bash. Don't make it a beat down! Slice off a couple reps if you need it (hint, you might...).  If the HQ monsters are hitting this in about ten minutes, think about what numbers will keep you in a sub-15 minute range.

For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups



And let the grace-period Open WOD begin at 3:00pm. See you there!











To Rick and R.J., an option WOD for the weekend or tomorrow:

Five rounds for time.
400m Run
10 Pwr SN x 95#
10 Pull Ups
10 Burpees 

Wednesday

We will have qualifier workout times on Thursday afternoon and Friday afternoon (3-6 Thursday, Friday 3-5pm only) this week because of the Level 1 cert. If you have already done it once, look at the other times you're competing against.  Unless you had a double under epiphany and are right on the cusp of a benchmark time you might want to wait for the next one. This underscores that it never hurts to do skill work on those double unders!

As for today: Choose your work on this. If you want to lay off the rope you can do 10 or 15 pull ups per one ascent. Save your shoulders/arms. Though something tells me the other end might be the sore part after this...

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Gentle reminder to self: Processed carbs = s---.  With thanks to Mr. Sisson, check our daily intake against this recommendation.

 

Tuesday

Taking care of your tendons? How are those elbows when we do rope climbs and pull ups a few days in a row, or when you wear those new flat soled shoes on a sprint day?

Check out the achilles tendon on the left; hmm. See a little swelling? Remember, tendonitis can be an overuse issue and is best treated by decreasing training frequency, intensity and GOOD FORM (biomechanics!). Here's a quick read on your tendons and two syndromes that can effect them. If you need a rest, take it.  If you're coming back from some time off, ease in gradually.

Now warm them up well and use 'em!

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets. Going heavy? Use the rack on the east end. Be safe.

 

Monday

Remember, you have another week to submit your times for the first qualifier WOD! The second workout should be out this Tuesday at 1700.  Check the Events link for Open workout times.

Taken slightly out of order this week to preserve your limbs; and with a tribute to a hero:

Weaver 

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

With options like the following:

Three or Four rounds for time of:
5 L-pull-ups
10 Push-ups
10 Chest to bar Pull-ups
10 Push-ups
15 Pull-ups
10 Push-ups

Pick your poison wisely, it's early in the week.

Sunday

Rest

Jones had an awesome fight last night!  Victory by elbows, 2:37 into the third.  He didn't even look winded, neither did Randy yesterday after his second WOD, done for fun.

Good job all of you on that qualifier WOD!

Work on your flexibility and catch up on some of K Star's latest, then relax.

Saturday

The day to qualify is here! Or, get your modified game on to see how you might fare against the folks in the Open this year. Either way let's have some fun and cheer on some peeps.

 

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

 

See you there!

 

Check the Events link for more info on how and when to visit for the Open workout.

 

Friday

National Watch Your Neck Day.

Have jerk-boxes? No. Big weight? Yes. Just drop it to the deck safely after you lock it out. If you need to strip a couple plates off to re-rack just do it. It's all better than dumping the bar on your neck unsafely. If you have concerns, stay sub max.


Behind the neck Jerk 1-1-1-1-1-1-1


A quick metcon:

3 Rds
Sled push down and back (20 yds total)
10 DB Cleans (35#/25#)

Just three rounds. You will love it. Or else.

 

For those of you queued up for the Open check the Events link for more info on how and when to visit for your workout. We'll see you Saturday!

Thursday

Wear your green like all the wee people today! Then this WOD might make you feel like downing some green beer:

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups


Or it may be seven rounds of seven reps, or seven rounds of five.  If you had to bet some "green" on keeping your time under 6 minutes (with good form of course!), which would you pick?


HEY PLEASE - BOLO (be on the lookout...!) 
Someone accidentally picked up Justin's car keys yesterday! IF you find an extra set of keys in your bag, call us.  There are a small black knife, a fob and a couple keys on the ring.

Wednesday

Hump day. Enjoy the run (or whatever mod you choose)! And look sharp, the form squad is on the prowl.

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.


Don't blow off the flexibility work! Visit mobile man K. Star and get your daily dose.  Catch up on the segments when you can.

Tuesday

Special day today, it's two days before St. Paddy's Day! And, it's... Death by Pull Ups, a classic.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

And ixnay on the odway if you're doing the Open competition. Gotta take care of those paws. Just like Buck Savage used to say, "watch the hands kid, watch the hands".

Monday

Strong like Tarzan, fast like cheetah. Mike checked the course for his buddies beforehand too. Today we'll hit it at a slower and steady (safe!) pace.

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Remember those squats last week? Watch these, whatever weight you use.

If you're looking for a box hosting the Open workouts, we are one! Please check the Events link above and let us know if you want to reserve a block of time. And please make sure and read the Games site to familiarize yourself with the rules and standards for competing. Once they start posting the workouts it's on!

Sunday

Holy time warp Batman!  Did you set your clock forward today? One less hour to rest, damn it.

Take it easy, get some flexibility work in if you can and we'll see you tomorrow!


These guys aren't sore one bit from their bowling WOD. Crazy peeps, wild a-- bowling, beers and a little MMA (on the screens overhead). Cool night.  And it seems no one could keep up with Jimmy's hidden talents!

Saturday

Intervals, in the sand, on a beautiful morning. Doesn't get much better than that. The gym will be closed.

10 x 100 (or 50; or either with a 50# sand bag)
In the soft sand. 

Warner and PCH - Park just north of the bus circle and come on out to the sand just north and west of the bus circle. We'll be about 50 yards up the beach.

And now let's hear it for those who thought they couldn't toss that tire. Made it look like a paper plate!  Good job ladies.

Friday

Freaky Friday!  

Tsunami advisory...?!  Condolences to our friends in Japan. It's supposed to start hitting here at about 0700 and we're at about 10 to 14 feet about sea level.  You pick where you want to be. Bring your water wings!

Couple more weeks 'til the Level 1 Cert.

Just to get out a bit, we'll be at the beach tomorrow morning for some (I'd call 'em sprints but they're in the sand so...) interval training.  50', 100's, with or without a load (just N. of Warner and PCH, right above the high tide line, bring a towel in case you fall in...).

Then... Bowl Mania.  Info's on the board, be there and/or be square!

But before that, max reps.
3 Rounds for time:
Thirty seconds of work.
GHD Sit Ups
30 seconds off
Box Jumps
30 seconds off
Tire Flips 
30 seconds off 

Qualifying that "off the wagon" meal? Consider:
Gluten-free pancakes, muffins, breads, etc. are indulgences, not healthy replacements for wheat. It's okay to have a few jelly beans now and then. But they should not be part of a frequent or daily routine. Same with gluten-free foods. - Dr. William Davis

It's about keeping the quality of food up (few or no processed carbs) in order to keep your mean blood glucose low. Keep the inflammation at bay and lower your cardiovascular risk. Whether you measure blood glucose on a daily basis or every quarter with an A1c test, the data shows, you want to stay aware of it and keep it down.

And for a more scientific version...: Download - Diabetologia 2008, 51; 365-371 Atkins, Good, Kilpatrick

Thursday

Consider the volume of shoulder work lately. Looks like it may be time for the prudent buyer to scale accordingly. We may have some two or three round shoot-outs through the day. Choose your dose carefully, and get a solid warm up (with no less than Mobility-Man!).


Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

 

On the health front, you know we face many variables when it comes to the stuff we get exposed to either environmentally or nutritionally.  Given the slide below, we know that while there are a number of unmodifiable risk factors, there are a huge number of things we can change.

How can we reduce some of the "modifiable" risk factors? Consider starting with the biggest threat: decreased processed carbs (and lowered carb intake) = lower blood glucose = less inflammation = better balanced hormone levels, lower cholesterol, potential for heart disease, etc.

 

Wednesday

So she goes to sea, all salty and seafaring like, and nails a PR; a honkin' fish PR! Now YOU can guess the weight.

How much does that gnarly halibut weigh?! Nice job Caprice, always find a way to shoot that bicep shot too. Gun show! I think she ripped that thing from the water with her two hands.

Winner gets a $25 gift card to Jan's Health Bar on Main Street. Closest guess takes the riches. Caprice has been sworn to not give up the cakes, so no bugging her while she's selling those massive yachts! 

And now for your totally fresh shoulders:
Shoulder Press 3-3-3-3-3-3-3

Or...

Bench Press 3-3-3-3-3-3-3

Share the bar with a friend, por favor. We have some DLs approaching so you might want to hold off on those.

 

Tuesday

Kudos to the boyos doing the muscle ups, pull-up-burpees and pull ups yesterday. Tenacious work you all.



Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards (sub out plain handstands, handstand hip slaps, or HSPU's for this)



Get your shoulders warmed up before they get worked up! Take your time on this.




For those who feel the need for speed on Saturday, remember the 3/1 Run this weekend at Beach and PCH.  You can also get more info at www.HB4Marines.org. Should be perfect weather!

Monday

Make it a smooth recovery week if you're feeling a little tired from your last few cycles of WODs. Take it easy or take - a - stinkin' - day - off! We can't all jump 84% of our body height everyday.

Three rounds for time of:
Run 400 meters (or 500 Row if it's raining!)
75 pound Squat snatch, 15 reps
9 Handstand push-ups

"McCluskey" can still be done. 

Sunday

Rest your weary body!

 

Visit the mobility man to catch up on his ten minute dailies; then work on that flexibility. If you didn't get outside in that beautiful weather yesterday, go get some sun today before the clouds come back.

 

Thanks very much to all of you who came out for the Fran WOD yesterday.  A handful of you gathered up several hundred bucks for the cause. Edgar went down to the Orange County CrossFit box and turned a stout 4:01 with a torn hand. Nice you; thoughtful too.

Get better Lindsey!

Saturday

Yeah it's simple, just not easy.  It's Fran. It's life. Just be glad you're not doing it with a deficit.

This one's for a local girl who needs a little help. Whatever you can give is appreciated, just join us to support a living hero-ine; and a cause. Heats will start a little after 0800 and run until 0945 or so.

21-15-9
Thrusters 95#/65#
Pull Ups 

We're not leaving until you're done. Big thanks to those ambassadors going down to CF Orange County and think good thoughts for Lindsey Harhay, who is a little under the weather now.  Get better girl!

Check out the efforts on the live stream (and maybe see Edgar in action!) at www.livestream.com/teamharhay.

And there will be an alternate for those who are smoked from the last few days.

Friday

Drill day. Stay light, your girlfriend Fran is stoppin' by tomorrow. You don't want to be weak for that. She's wants to go to lunch with you. Or maybe you are lunch. Get ready.

Hang power snatch 3-3-3-3-3 reps

Or

Easy 5K Row

 

STRETCH out and have a great Friday!

Getting ready for the CrossFit Open?  Check out the Events link for the qualifier schedule we'd like to try beginning March 15th. We're looking forward to seeing the Socal region put up some strong athletes this year.

Thursday

Watch the lower backs during this WOD, dudes and dudettes. After a bitchen' warmup this shorty will let you know right away if your form is still in need of a little work. Light weight and more technique work 'til you get the depth you need.

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

 

Heard there were a few PR's yesterday. Including, ahem, a certain young lady. Nice job you!

 

For Saturday's fund raiser we understand it's a relatively short notice thing.  As with the other fund raisers we've had, the important thing is that you come on in; have a workout and lend what you can to the cause. We'll even have a second option WOD. It would be great to send something along (or donate online) to the Harhay family.  Thanks again and we hope to see you guys there.

 

Wednesday

Hump day! As in the middle of the week, not in your back. Keep it straight for these:

Back Squat 3-3-3-3-3 reps

 

There'll be a make up option and or a metcon depending on your goals. Either way visit the center of the flexible universe before and after you play for some mobile ideas.