CrossFit Marina - Huntington Beach, CA

Tuesday

Start of a short week. Hope you had a great weekend and got enough rest.

How 'bout a short WOD to ease back in?

21-15-9 of:
Deadlift
Box Jump

Scale accordingly and use some common sense. NO arching, rounded backs; not one. The form czar is on it. 

 

Monday

Can we give more? Always. So many have sacrificed for us. In their honor we take this day to give thanks for those who haven't come home.

Have a beautiful Memorial Day.

There'll be workouts at 0800 and 0900.
We'll do the Trevor (as teams or as individuals).

 

The swim WOD will start at 1100 if you want to make that up. Call if you want to schedule a little freestyle and push up fun.

 

 

Sunday

Rest

Get out and move around a bit. Prep your food for the first half of your week. Once you're warmed up, get to Kelly's mobility site and catch up for the last few days. DO NOT neglect your flexibility work. Our knee, hip, back tightness is so often related to our tight muscles. Stay on it.

And, hydrate...! 

Thanks to those in town who helped move the last of the gear yesterday.  Who would've thought; Jeff C. - Champion Dodge-baller.  Just another notch in the ol' resume. Some of the early crew celebrating, inverted.

From now on, suite #101...! 

Saturday

le·git·i·mate
[adj., n. li-jit-uh-mit; v. li-jit-uh-meyt] adjective, verb, -mat·ed, -mat·ing, noun-adjective
1. according to law; lawful: the entity's legitimate owner.
2. in accordance with established rules, principles, or standards.
3. in accordance with the laws of reasoning; logically inferable; logical: a legitimate conclusion.

 

Start your holiday weekend with a little dodgeball (with a twist?!) and a casual bbq for those who want to stick around for a bit. Come enjoy the weather and some of the nicest athletes on the planet.
 

As we finish this move we can't begin to tell you how much it means to have each of our athletes in this box. This place is fun because of you guys. More and more we truly enjoy this because of you, your work ethic and your accomplishments. Our goal remains, provide the resource for sharp people to stay fit and healthy using the best method of general physical preparedness known.

Thank you for allowing us to support you.

 

Friday

Big weekend here (exactly like Big Wednesday, but different). For those of you out of town, travel safe and send pics kids! For those of you enjoying a stay-cation have a bitchen' Memorial Day weekend.

But first, a little jammin'. Regionals' style.

Run 1K
30 HSPU (or 30 Shoulder Presses)
Row 1K

And before we go running off into the weekend without nutritional thought... check this low carb blog article out. Good info about the development of a low carb magazine and the story of the folks behind the effort.




 

Thursday

Worried about being a little sedentary?  We should be, but the primary issue facing our health isn't inactivity, its simply nutrition. You don't have to be a future dietician to get on the paleo train and check out the health benefits.  Just look at this food link.

Today's blast:

7 Rds
35 Double unders
1 SN

A - heavy - lift…

Don't forget! Work that joint flexibility and overall mobility with the best available resource.

 

Wednesday

For a hero. One of our Canadian brothers.

Watch your elbows.

Wilmot
6 Rds,
50 Squats
25 Ring dips

Busy week around here; make sure and get enough rest AND work on that flexibility.  Your hip flexors tighten up, your hammies pay; then your back gets tight, etc. Keep working on it with the mobility WOD blog and this stretching and flexibility page. Not new, just very thorough.

Tuesday

Here's a familiar movement with a different time sequence. What weights to use? Choose wisely. You guys are all doing well with these workouts of late.  Keep up the good work and give yourself time to recover. 

Thruster Ladder
30 seconds in which to do 2 reps,
followed by 30 seconds to add weight.
Start light, go heavy.

Max of 12 minutes.

 

Getting a physical anytime soon?  It's a great idea but is there really a need to go overboard on the new diagnostic tests? Are there more answers to be had in new methods of interpreting existing tests? You be the informed judge.

Monday

Welcome to the first week of Regional competitions / celebrations!  This Friday the world-wide events start to take off. Watch as the events unfold and see who emerges to compete in the big show this July at the Home Depot Center.

But for our pleasure: 

Run 1 mile
After you finish you have 10 minutes to load two bars and then it's -
5 minute AMRAP of:
3 DL's x 275#
7 Push Press x 115#

And if you're starting off the week with a cup of coffee, take heart, here's a little good news about your drink. Just don't pour on the sugar!

 

Sunday

Rest; and smile with this eye opening video from TED Talks.

Have a great day!  Hydrate, stretch, move around...

 

And say Happy Birthday to the smiley birthday boy!

 

Why not pay a visit to K Star too? 

Saturday

Unkown, but knowable! A Regional WOD. As a team or as individuals (or broken up as needed, we'll mod for ya):

20 Cal Row
30 Burpees
30 DB Ground to Overhead 45#/25#
30 Toes to Bar
100 Overhead Lunge 45#/25#
50' Sprint

And um, that's too big a team guys. 

Friday

What a pleasant way to end the ah, week. Happy Friday!

Murph

Run 1 mile
Do in any order,
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Wear a vest if you have one, @20# will suffice. Modify if needed but keep it an even split. You'll want to get in a good workout before the weekend (see below). Make sure and roll out your quads at least when you finish.

 

Some of you may have heard that the rapture is to take place tomorrow. We were a little late to get the word so there is still a workout scheduled in case we're still you know, here.

If you're planning on being gone though, there's an atheist who's offering ten year pet care contracts that you could snap up. Looks like Bunny can still have years of three hots and a cot for only $135.  They say he has 258 clients already.

I'll be here; running the workout. Put in a good word for me.

Thursday

Check the Game's site today for some good info!  The Regionals are almost here and you should start planning your part of the party asap. Remember, it's June 17th through 19th; and will be an awesome time.

And what better way to prep than...

Weighted Pull Ups
3 - 3 - 3

Followed by...

3 rounds for time of: 
Church run
12 KB Swings  52/35
21 Box Jumps  24"/20"

Keep it light on the KB if you're not used to the movement! This should be the quickest metcon of the week.

Stretch after, then later today, why not loosen up with a pilgrimage to the House of Mobility.

Wednesday

So, you like the runnin' and gunnin' eh?  Well slow yourself down for a bit there superhero.

Back Squats
3-3-3-3-3-3-3

GHD Sit Ups
8-8-8-8-8

Watch your range of motion on everything but particularly the GHD's (45 degrees, horizontal or below) or feel free to do Abmat sit ups.

Tuesday

It's not second-and-long today. Hammer through this.

Start with a 500m Row then:

3 Rds -
15 Walking lunges
15 DB Push Presses – Good lock out with an open shoulder - 45/35
15 Pull Ups – Chin not over the bar, don’t count it.

Then stretch and roll out! Cool down with style.


 

Monday

Work into the week easily. First, pay a visit to the swami-of-supple, get nice and loose, then work a little skill movement before jumping into the workout:

2x:
400m Run
15 Power Cleans x 155 / 105
15 Burpees

Rest 3 minutes

2x:
400m Run
15 Power Cleans x 155 / 105
15 Burpees

Here's another interesting low carb website reporting on a cool sounding cruise.  Taubes, Wolf, Naughton; sounds like a definite learning cruise, and not one during which you'd put an extra five pounds on. Check it out.

Sunday

El Dia De Resto.

Streeeeeeetch and hydrate. Enjoy a little mellow active recovery like a long walk. Not with a 40 pound pack though... 

 

Here's a great article on vitamin D. Thought it was all about getting a tan did ya? Read on.

 

 

Saturday

A little warm up. A little oly lift. Then a short WOD.

Row 400
Rope Climbs x 3
Tire Flips x 8
60 Double Unders
Ring Dips x 12
Front Squats 135# x 20
800m Run
 

We may mod your weights or reps a little. Should be short and moderately heavy!

 

 

Friday

No playing with fire kids. That smoke sucked yesterday! Glad the folks in the homes are okay and also that Caprice's place wasn't too close.

Here's a nice finish to the week.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

If you're modifying, do the M/U progressions and work that movement. See you there!

 

Thursday

Your warm up, farmer carry your weights in... late classes score!

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders


T. Blauer is coming to town with a good course. Check out the Events page for info on the BYOB event he's running.


 

 

Wednesday

Watch the back on the swings and take it easy on your mitts.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

 

Hump day, time for a visit to K Star.  Loosen up! Sean does. Good work the other day you.

Tuesday

Behind door number two... urp and rust.

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

You should feel completely sane if you feel like modifying this. Unless your WOD buddy is calling you out like a cheap -----. In which case you need to do some battle.

We'll cheer.

And Will that's Ricko on the bar.

 

 

Monday

Welcome to a beautiful Monday! Hope you had a great Mothers' Day.

Here's a quick little piece to open your hips on.

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch (it's not a rep unless you're fully standing at the top)
Chest to bar Pull-up

 

Here's an interesting looking gluten free cookbook link. Great price and some good looking recipes. 

 

Sunday

Happy Mothers' Day all you mammies!!  We can't begin to tell you how much we love you for all you do.

 

And the rest of you. After you get your mother her paleo-ish breakfast in bed...

Rest.

Then read this article about sitting around.  Then perhaps don't actually sit around too much!

Saturday

If you fall running backward in the sand you might not get hurt. If you run into someone while you're running backward, we might not laugh.  Be careful.  Run fast.

See you at the beach. Warner and PCH, just north of the bus turn around. Sara could give you a ride there.

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 

Then go get your mom a nice last minute gift. 

Friday

Heads Up: Tomorrow (Saturday) we'll be doing Griff at the beach. Warner and PCH, foggy or sunny. Out north (northwest) of the bus circle.

Today though, an inside twist.

AMPRAP in 13 Minutes:
Row 300
10 GHD Sit Ups (or 20 Abmat Sit Ups)



With a name like "The Daily Lipid" this blog's gotta be cool. Some pretty good reading in this post too...
 
Not as cool as Craig's free shoes though.

Thursday

No Open WODs today, time to relax and have fun with good form! We'll have some skill work options for your fun.

 

Front Squat 5-5-5-5-5 reps

Incremental weight additions. Use your common sense and when in doubt, start light.

Wednesday

A WOD for a little hero. Take a minute to check out the related links on HQ's site.  CrossFit's Kids drown-proofing program is truly a thoughtful effort.

Jeremy
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Just be glad we're not doing the bar burpees.

Did you ever wonder why that salad dressing had a flavor you couldn't quite place; or why the ice cream didn't really taste like cream? (Not in the fire station that time J.R.; that was a prank) Here's a good explanation; not appetizing, but informative.

Tuesday

Here's a continuation of some shoulder work with a little heavier load. Be safe in these movement transitions. Warm up!!


Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps


We may alter this to a time based piece instead of a work based; the ultimate goal of which is to spare your backs. Even with great form this will be a potential butt kicking. No need for excessive use of force. Generally.

If you've been burning the candle at both ends lately, take notice.  Here is some interesting sleep related reading. There are some good links from the article too.

Monday

Here's a fun classic.  Make that bar fly like a Q-tip! Warm up well for this quickie and keep your midline tight all the way through.  We should all have a quicker step today.


Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

 


This LINK (CF Journal members only, sorry. Sign up!) is an outstanding application of the Westside strength program written by one of the more experienced members of the invite only group. For those of you who have been asking about strength adjuncts and who have seen the box squat area in the gym, this is a great description of a strength bias progression for CF'ers. Ask away if you have questions about this and we'll make sure you get the info you need.

And on the Oly lifting front: This young lady is getting her lift on.  C&J of 319 pounds?! A new Collegiate record.

 

God bless the Americans forward, in austere and dangerous conditions away from their families and friends, who put their lives on the line to execute a fantastic mission in the last couple days.
Looks grainy on Google Maps but paste this: 34.169271N, 73.242618E into Google Earth and you'll get a view of where they found the turd. Small city of about 750,000.

 

Sunday

Rest Day!

A number of folks were asking about these links so here are a few reminders. Good stuff on several different topics.

Is Sugar Toxic? NYT


Sitting All Day: Worse Than You Might Think NPR


And don't forget to catch up with KS and his mobility-quest!