CrossFit Marina - Huntington Beach, CA

Thursday

No total time target, just effort and form on the intervals. Get those shoulders open and the bar over midline when at the top of that Push Press. Watch your knees at the bottom of the lunges but make sure you get the max depth you're capable of.


Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds


Get out and enjoy that great weather before school starts. Go for a walk and shake your legs out after those lunges.

 

Then check out Dr. Davis' plug for his new book Wheat Belly. It looks a solid work on exposing the issues with processed carbs.




 

Wednesday

Slow and fast.  A combo day or you can pick either one.

First
The CrossFit Total
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Second
Teams of two row 4K
The non-rowing partner runs either a 400 or 800 before switching places with the rower.

Third
Hydrate like a dry sponge tossed in a pool.

And if you were wondering why you have been feeling so good during these workouts lately maybe you could attribute it to your nutritional intake. Are you getting more than just a better feel for the WODs? Are you balancing performance and health, as well as performance, health and contributing to your longevity? 

Here's an interesting post that addresses those three by Robb Wolf.

 

Busy on Saturday? Join us for a WOD to benefit our wounded military members and their families. More info is available here and a registration link is here. We want everyone to come workout, and we're not taking money here, but we will be running the 31 Heroes WOD so donate on line if you want, then join us for a gnarly time!

 

 

Tuesday

And so the movement started... "Five Rounds of Anything Sucks". Maybe this will be a fun five; really. But, it might not be as fun as five rounds of: chop a tree down, log carry 800m and do OHS with the tree.


Five rounds of:
3 Cleans
20 Burpees

Then, one strong suggestion: stretch.

Monday

Tenacity. It doesn't always burn like a jet engine. Get in here consistently and chip away on those days when you don't feel like a superhero. Lighten it up when you need to, but keep it coming.

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

 

 

Sunday

Rest

 

Should be a great day to get to a body of water. The ocean, your pool. Get an easy swim in and then kick back in the sun. You deserve it. And, while you're nice and relaxed, try a little stretching and break up "the fuzz".

Saturday

What a busy week! Vacations, getting ready for school, labor day coming; hope you're having a great summer. Make sure and leave a little time to get in and work out. Here's a quick favorite.

 

Nancy
5 Rounds for time
400m Run
15 Overhead Squats

Take a while and get a nice slow stretch in when you're done. Wall squat (on your back, feet on wall) for a good four minutes. Then get some tension on those shoulders with a band.

 

Friday

Reminder!  With apologies for any inconvenience, the evening workouts are off tonight to prep for the nutrition presentation. We'll see you for Dr. Berardi at 5:00pm!


Finding your fleibility groove? Pay a visit to the Mecca of mobility often. If you catch up once or twice a week you can, and should be, pursuing any tight spots in your hips and shoulders using the moves K Star offers. Just another option.

Today's dose:

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Love your dad. He loves you.

 

Thursday

Love those Double Unders baby. Almost as fun as those wacked-out walking lunges.

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings


Choice of shoes for today's jump-fest?  Are there days when you want a little more padding for your dogs? We advocate a thinner sole for so much of what we do but if you have any achilles pain, ball of the foot or knee issues you may want to go with a more traditional (thicker) midsole; from your shoe "quiver".

 

TOMORROW - From 5:00 to 8:00 pm, Dr. John Berardi will be here from Precision Nutrition as a guest of CrossFit HQ to speak about some of the interesting data he's obtaining from his nutritional coaching method. Check him out!


 

Wednesday

Slow lift day! Get your swole on and go heavy. No bending the knees or hyperextending the back in this; and make sure that bar transits from a good front rack position to the fully locked out overhead endpoint.
 
 

Shoulder Press 5-5-5-5-5 reps

 

Count on a metcon to go with this too... depending on your recovery, don't overdo it.

 

Tuesday

A good option for modifying this was offered up on the main site: either work progressions or do three minutes of M/U attemps/progressions before moving on with each round. Give it a shot.


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



Here's a piece by Dr. John Berardi on the revised food pyramid. There are so many paths to dialing in your individual nutrition. Whatever works best to fuel your athletic efforts, Paleo, Zone, a combination, you can't make significant gains without it. It'll be interesting to hear him speak on the 26th. Hope you can join us! For more info see the Events page, it's this Friday!

Monday

A nice girl, this WOD. Maybe not as nice as the kids in this pic, but still good for us.


Isabel
For time:
Snatch 135 pounds, 30 reps

While not a long WOD it can be an exercise in mechanics. Work your lift's chosen range-of-motion well in your warm up, i.e. full squat snatch, power snatch or hang power snatch. Whatever you choose stick with it and crush this.



Flexible much? Don't forget to cool down with some roller time or band stretches; or both. Take a dose from the master to get your supple on.


 

Sunday

Rest

Have some active fun with this beautiful weather. Move around and hydrate.


Then read and watch any or all of this series on coronary health (check the additional links on the left of their page). Learn about this condition so it never becomes an issue. Their nutritional information is interesting but anecdotal in some ways. What we know is valid is a more paleo approach.

And while on the topic of heart health... Pizza = just not right. Tasty, delicious, filling, just not often! 

 

Saturday

The weekend, you made it. Just in time for... the Debgar. Work/fun commences at the usual, 0800 and 0900.

See you there!

Reminder: Join us for a nutritional presentation by Dr. Berardi on Friday evening of the 26th. More information and the registration site are at this link. It's free, courtesy of HQ!



 

Friday

A WOD for an Air Force Hero. We often lose sight of the breadth of military service commitments to our country's efforts overseas. These kids train hard for the single constant in their lifestyles, the unknown and unknowable. So, it could be argued, should we.

Bradley
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

 

Check in with Kelly and work your mobility before and after your workouts.  Emphasize the focus on your hips and shoulders but make sure to get your arms and lower extremities at least a couple times each week, if not daily. Make time for yourself. 

 

 

Thursday

Here's a cool combination of movements. For those modifying with shoulder presses, keep that bar as heavy as you can with good form. Watch your own numbers and when you max out, stay with it, focusing on the best mechanics, and watch your hands. Tight grip!

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Wednesday

Active recovery day...

Run or row a 5K.

 

There are still a few spots available in the nutrition presentation by Dr. Berardi on Friday evening of the 26th. More information and the registration site are at this link. It's free and generously provided by the folks at HQ!

 

 

 

 

 

Tuesday

Whether you split or push jerk, control that weight or lighten it up. And get a good warm up for cryin' out loud!

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

With a little metcon fun for those who want/need some extra afterward.

 

Here's a little info on artificial sweeteners posted by Dr. William Davis on his Heartscan Blog. It's useful to learn about the different types of sweeteners in some of our foods. Keep that blood glucose at normal levels as much as you can.!

Monday

An effort for a hero. Join your neighbors in paying tribute to a fine young American. Watch the depth of those squats! Don't let your form fade at the end of this at all. 

Gator
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
 

Modify this as needed, it could definitely leave a mark.

Remember, s-t-r-e-t-c-h, you. Before and after if you can make the time.

Sunday

Rest

Reset - and have a relaxing day.

Rebuild - let your body fully recover.

Rehydrate - stay moist!

 

Buy and or prep some healthy protein for the early part of your week.

Saturday

Jet lag plus a hard WOD in heavy humidity. You have to love it. Kudos to the intrepid travelling Joe, ambassador of cool; working out in Japan. How many hours ahead is he?

Today's work involves teams of two, but unlike Joe's buddy, no costume is required.  See you there!




Work your mobility lately? Stick with K Star for the best and latest in your flexibility maintenance.

Friday

Almost a classic. Definitely a longtime "favorite".

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Weekend reminder: keep it as low carb as you can.  Here's a short refresher on some decent (not necessarily paleo) low carb options.

Happy 25th Birthday David!

Thursday

Slow lift day!

Overhead Squat 3-3-3-3-3 reps

With a little fun added...


This may not be like the Meatza that Tom experimented with a while back but it does look worth a try: a paleo pizza! 

 

Wednesday

"Re-Petes". Bring your lungs! Roll out/stretch well and then work on smoothing out your pulls and pacing. Look for your "meter" display and see how far you're pulling each effort. Try and pick a number (6-11 meters per pull) and maintain that through the repeats.


Four rounds for time of:
Row 500 meters
Rest 3 minutes



Under the "you never know who'll drop in" category: a visitor during the Games, TJ Murphy, penned a complimentary piece about CrossFit and the Games for Competitor magazine on-line. And so it grows. Each of you guys are the true strength of that community.

Tuesday

Please warm up those shoulders well! Give yourself a little extra time to try each movement in your warm up.

Watch your back on the Sumo DL's at the tail end of this. Reset well before each rep and use good form or completely stop and take a breath or two.


10 Handstand Push Ups
20 Wall Balls
30 Toes to Bar
40 Power Cleans 135/95#
50 Burpees
60 Sumo Deadlift High Pulls 75/55# 

Nice job on the consecutive muscle ups Mr. Young!

 

 

Monday

Welcome Monday! Here's one for the Games competitor in you.

5 Muscle ups

10 Deadlifts 245lb

15 GHD Sit ups

50 Yard Sprint

5 Muscle ups

10 Deadlifts

15 GHD Sit ups

100 yard sprint

5 Muscle ups

10 Deadlifts

15 GHD Sit ups

150 yard sprint

5 Muscle ups

10 Deadlifts

15 GHD Sit ups

200 yard sprint

Do not miss a mobility piece for the day.  Get the best info for that here. Then drink to your health.  Water that is.

And if you're having a few cups of joe through the day, check this out to get an update on the caffeine you take in.

 

Sunday

Rest

Active recovery = get on that bike, play a game (slackline sold at REI!) or go for a good long walk. Recover from the little party...

Saturday

Chip this, dudes and dudettes...

20 Cal Row
30 Wall Balls
20 Toes to Bar

30 Box Jumps 24 in

20 Sumo Deadlift High pull 72lb/52lb

30 Burpees

20 Shoulder to Overhead 135/95

Sled Pull (Tire drag?)

Then get yourself cooled down and re-hydrated and have a fantastic weekend!

 

 

 

Friday

A Friday fun day; aka get ready for a solid Saturday...


The fun:
5 Push Ups
10 KB's 36lb/26lb
15 walking lunges
AMRAP in 17 minutes
 

Congrats on a job well done to the rope burn sistas. Making it look easy.

SLOWLY and thoroughly stretch after this. Your feet, calves, hips and shoulders could use a little attention.

 

Thursday

Bring your favorite leg protection for the rope-burn-shin.


For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep


If you only saw a portion of this workout at the Games you can't really appreciate the way those clean and jerks added up.  Ennjoy a lighter version of this and please control your bar!

Nice shot of the dawn patrol rowing club!

Wednesday

Wouldn't it be nice to call in an order of whole roasted chicken, with sweet potato and nice dipping sauce (you don't have to eat that pita bread...) and get it in about 20 minutes? A nice post WOD meal.


Just do something like this before that:

Three rounds of:
500m Row
20 Box Jumps
400m Run
 

And make sure to get a good slow cool down stretch before you take off. Feet, lower leg, hip and thigh areas specifically. Your shoulders will appreciate a stretch from Tuesday's monkey business too!

And, Happy Birthday to Kristina!

Tuesday

Now for a main site work piece.

Three rounds, 12 - 9 and 6 reps, for time of:
 - 135 pound Squat clean and jerk (two hands overhead anyhow)
 - Muscle-up

If you're experiencing issues with your shoulders, scale this and warm up with the actual lift/movement with a pain free weight you'll use in the WOD, before you get started. 

And if you haven't met "The Donald" he's going to be teaching slacklining to those who are interested on Saturday at 1000 at a nearby park. Not the guy with the weird hair, the baron of balance, the guy with the slackline know how! Donald will be here to give some basic instruction for those who want to get familiar with this cool webbing and balance training.

A sign up sheet has a couple slots left on the board. Please bring like five bucks for a donation to this nice gent for spending his time with us.