CrossFit Marina - Huntington Beach, CA

Friday

Here's that chip-fest for ya. On it's regularly scheduled day (for those who saw it earlier and thought it was a two-a-day...oops).

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

On days like this when we have great weather it seems like it'd be impossible to get dehydrated. This is the perfect combination for that exact thing to happen though, low humidity cool weather and a series of nice hard WODs. Drink up kiddos. Helps you get along well too!

 

Thursday

Is your athletic output where you like it lately? Getting enough rest? Make sure you're giving consideration to your sleep and nutrition, not straying too far with the paleo-crunch-apple-strudel-ish stuff (one bite, that was it!) or staying up all night.

How much sleep do you need and what's a good way to determine that? Check out this link from the good folks at Harvard University for an option, and some solid information. Don't mess with your rest!

Three rounds:
One minute of each movement. After the three minutes, one minute of rest.

Push Ups
Double Unders
Ball Slams!

Match your repetition numbers from the first round as you go through this. Either shoot for the same number of each movement each round or just keep the total reps up as you can.

 

 

 

Wednesday

Easy to say "just keep moving"... but where do you rest on this?

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball - Git yer butts deep.
10 Toes to bar - To. The. Bar.
10 Box jumps, 24" box - if you can, jump!
 

Lots of dynamic movement here, keep your midline tight and get those shoulders nice and warm before tossing that wall ball.

Welcome to Dave, who nailed of a couple of muscle ups on his first visit. Nice!

 

 

Tuesday

A moderately heavy day, OR a hard and heavy day (if you missed yesterday), OR a dynamic day with 50-60% of your 1RM. Your choice, but choose carefully based on how your lower back feels.


Deadlift 3-3-3-3-3 reps

And hey, we had a longer effort yesterday and will have a medium time frame tomorrow (AMRAP in 15). Feel free to get a good warm up, hit this, then have a nice mobility session afterward. DON'T overdo it, smart peoples...

 

Here's a great review of a book we referenced some time back. Dr. Michael Eades gives some thought (and support) to Wheat Belly.

 

 

Monday

This wod could leave a mark. If you have the time, the ability with the ranges of motion and the strength, give it a shot. In his honor.

Santiago
Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Hydrate well before and after these monster workouts!

Sunday

Rest.

Meditate, or just as relaxing to some, try out some progressive muscle relaxation techniques.

While you're relaxing, visualize that you are completing a long gnarly hero WOD. Like in the next 24 hours.

Saturday

Holy missing post dude!  Where's the action shot? How will we know that Barbara made the big ascent?!?! Way to go young lady!

And how about:

12 minutes of: 
Odd minutes,
 - 4 Power Snatches per minute.
Even minutes,
 - Row for calories.

Your numbers for the day were the total weight you lifted plus the calories rowed. And a few of you got extra points for the funky new dance moves you performed. Nice work!

 

 

Friday

Should be a perfect day for a run in the sun. Since we live in paradise; pick your spot, the beach, Central Park, Morro Park. How about the course that ends in the alley behind Craig's garage in Seal? The one with the cold beer...


Run or Row 5K

Have a plan yet for food choices this weekend? How about some paleo-ish fare? If you're worried about the costs read this funny post. It's not as expensive as you might think!

 

 

Thursday

Like that nice healthy back of yours do ya? Keep it in best form today, regardless of how you scale this. Then you can hang on the monkey bars with the other hellions.

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

 

"Why are you stretching Wyatt?!" The little dude in the stroller gets his moves in on a daily basis or he gets a little fussy; and he doesn't even need schooling on squat mobility. Why do we lose ours over time (beside the decades at desks, in chairs and jobs with limited ranges of motion...)? Get your mobility on today.

Make time for you.

 

Wednesday

Triathletes even! I'm not sure but I think those have to be the first place medals hangin' off the champs there. Nice job last weekend on the Malibu Tri, folks.

May be a stretch to believe that this will improve your short distance tri time but you judge.

Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups 

No collars on the bars! Your choice of pacing, hit the bench press and get right up on the pull ups or, wait a set amount of minutes between sets. Either way, watch the hands!

 

 

Tuesday

 

Programming for athletes on paper and in theory can be a daunting exercise. Your life, career and training schedules are more like the whole branch above than the separated parts (took me forever to do pluck those... kidding*). In a perfect world we could work one dimension of your fitness at a time until they were all equally matched.

As we go through our paces here we ask you to constantly adapt to workouts of varying lengths, movements and difficulty. How do they fit into your individual goals and schedules? When viewed in the context of a non-competing athlete or an athlete working with a rehab issue, they are great stimuli that elicit a whole array of responses. A true stand alone; take 'em as they come with no need to add on.

When viewed by the accomplished athlete who is working on specific competencies or strengths, they can be viewed as a multi-part WOD; an adjunct to a progression in a specific area or a support for an already acheived skill level, or both.

That's why you may see this...

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

Offered with a little metcon, or vice versa. Providing options to constantly challenge you, whatever your capacity.

 

Choose your weights conservatively on this lift day and record your data! As you go up in weight don't try and land that one rep max on the back of your neck! Think bumpers and rubber mats, then dump it! The time it takes to re-rack that monster weight is part of a good rest interval, use it.

Roll out when you're finished. Get good tension on those compressed joints. 

 

*With apologies to Ursus Wehrli. 

Monday

Two words of advice, padded-midsoles...  Bring your jumping shoes and watch your form on these double unders. Your knees and calves will love you even more. Everyone try them today. Atempts count!

Five rounds for time of:
35 Double-unders
Run 200 meters

On the nutrition front, if you're feeling a little amotivated remember that people will take a health-related action if they:
-Feel they can avoid a negative consequence (worsening lab results, weight issues).
-Expect a positive outcome if they take the recommended action.
-Believe they can successfully take action (you can!).

Consider it, pick one thing, prepare to change, then make it happen!

 

 

 

 

 

 

Sunday

Rest. 

Hydrate and get some paleo in ya.

Enjoy a little active recovery (walk, ride, watch a football game...) then spend some time stretching out your hip flexors and shoulders.

Visit K. Star and see if you can change your warm up or cool down a little to improve recovery and general movement patterns. Check out episode 315.

 

Saturday

Fight Gone Good

Always for a great charity cause. Join us for a nice 17 minutes of bliss.  Heats will start shortly after eight and run until your all lying around on the floor.

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

It's a day of celebration all around.

Huge happy birthday to Tom!

And a great welcome home to Tim L. What a cool surprise brother. Congrats to you Jessica and the girls. Semper hugs!

 

 

Friday

T.G.I.F. You'll thrill to the climbing, scream at the cleans, laugh with the jerks! But you still don't have to do the following:

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

We'll have variations on this of course and those who who want to hit the whole thing can have at it! Leave something in the tank for a little FGB 6 tomorrow morning though. See you there!

 

 

 

 

Thursday

Nice work this week people. You've been weathering the running well. Try some slow and low today. Read the directions and try to steadily increase the weights from light to heavy as you progress.

Be sure and start light enough to get your @$$ deep in the bottom of that squat. However, if you have a good idea of where your 1RM is on these, get a good warm up and go through the sets at 80% plus, using consistent form as your guide to the weights.

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.

 

For your consideration, regarding nutrition and changing our eating patterns: here's a good article about modifying our behavior. See where you are in regard to how these "stages of change" apply to your personal nutrition and training efforts. If you find yourself in the comtemplation phase choose an attainable goal, just one to start. You may be pleasantly surprised.

 

 

Wednesday

Feel a Fran coming on; how 'bout the long playing version? Pace it based on your recovery from the last couple days' efforts.


Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

 

Rory's dreaming about Fran. This could be a great deadlift or a nice mugshot!

 

Don't forget! Check Kelly's site for the latest lowdown on limberology. 

 

 

 

Tuesday

A nice fun hamstring hammer-fest after yesterday's DL's. Four minutes of up and down followed by five or six minutes (for you rabbits) of around the block.

 

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

Is it true, is the aerodynamic rowing team faster? Research is ongoing.

 

 

Monday

Strong back day sure, but don't take it too heavy since the focus is on the clock (and the speed of the bar). Try a Sumo style DL if you want, using that wide stance. 50 to 60 percent of your 1 RM and keep it moving.


Rest 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

Watching that MNF game tonight? Look for #35 in the black and white stripes and see who's really holding the league together (go JH!). In the mean time, who will it be, Pats or Dolphins?



 

Sunday 9/11

A day of indescribable emotions. Such an important day to reflect on what we're part of: the finest nation.

This documentary by the Naudet brothers is an excellent record of the day, and an incredible tribute to some of those who gave so much.


God bless America.


Rest up.  See you tomorrow.

Saturday

Feeling a need, a need for speed? Well okay, a bike is a little faster than a run. Take a stab at this ride/run team extravaganza. First, you'll need a partner of similar size, so the bike "fits". Then you need to get a funky name for your team and write it on the board of fame. Then you need to ride a little bit (SAFELY) as part of your warm up.

Then, a little riding (or rowing in the rain!), some running and some lifts. You'll smoke this! 

And if you think your team name is a little wacky... How 'bout these guys? Like you guys often do though, they're working for a good cause. The 2011 Fight Gone Bad workout to raise funds for prostate cancer research is coming up. We'll have a gnarly FGB and those of you who want to register on line can support the effort as well as get in a cool WOD.

Friday

Cool way to enter the weekend? Pack a lunch... and as always, mods are the smart way to fine tune this for yourself. Swearing on the double unders is, as always, optional!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents


Nice moves Joe!

For those of you coming in tomorrow morning, bring a bike. One that you and a partner can share (leave the fancy toe clippy things at home.). We will have a loaner or two but it may not fit your "look"; i.e. tassles etc...

If you can't ride a bike, that's okay. We won't have a tricycle or training wheels but you can row. And bring a helmet if you need one; you know who you are.

 

 

Thursday

Nice work in this heat lately boys and girls. Special thanks to the early am crew. Looked like all that was needed in that crowd yesterday was a trapeze. You all showed your usual courtesy and patience, or maybe that was fatigue.

Today, chill with some slow work (and maybe a short, fun metcon).

Thrusters
3-3-3-3-3-3-3

 

We pay tribute to many members of the military and law enforcement here. Some we know well. Many of you know someone who has passed away fighting the war on terror. This weekend the 9/11 Heroes run will be held at Irvine Lake, Sunday at 1000.  For more info here's a link for the Irvine run. Good way to spend the tenth anniversary.

Wednesday

Hot day = dehydration; don't run around in a dried out state! Drink up throughout the day. You'll need it for this new hero workout. We honor this young Captain today with a difficult shoulder workout. Modify it as needed and watch that form! No tweaked shoulders needed.

 

Meadows
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

While hungry recently, a reporter visited R. Wolf's site and saw a cool post about cast iron cooking, with a great looking recipe (awesome!). While in the wishing mode you might want to check out the source they recommend for cast iron products. Here's a much cheaper local source for cast iron cookware.

Tuesday

Nice day for a heavy effort (getting a little hot out). Take it slow and get a good couple minutes rest in between each set.


Front squat 3-3-3-3-3 reps


Take the time and watch some of Kelly's clips from the last few days.  If you're feeling tight or sore in a particular area (and you haven't iced it already), it's likely that you also need more focused mobility work. Stick with the best known resource for that, at www.mobilitywod.com.

Monday

Happy Labor Day! Here's a little labor for your morning. Remember we'll only be open at 0800, 0900 and 1000 for the holiday.


15-12-9-6-3 reps for time of:
135 pound Power Clean
Bar-facing Burpee


Don't let the holiday drag you too far from where you want to be with your food intake! Fuel your performance and health. Make water intake a larger portion of what goes in the front end.

And read this cool endorsement of what we know to be an excellent source of nutrition info, The Paleo Solution. It's interesting to hear the numerous anecdotal accounts related to the professor by her students regarding the healthy changes enjoyed by those following the book's recommendations.

Sunday

Rest.

Go to a ball game. Cheer for the home team.

Have a great day and get in a ride or a swim or some other sport-like active recovery!


Take a listen to a nice short talk about taking a listen... 

Saturday

So many young men and women have made that tragic sacrifice. None recently in the numbers paid by this crew. Please join us for this WOD designed in their memory.

31 Heroes
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

A partner WOD.  While one partner does the work, another runs a 400m run with a weighted object. When the runner returns they swap places with the runner continuing at the rep number where the last partner stopped.

Pace it, go steady for the 31 minutes. You can't save your partner if you blow out in the first couple trips. If you choose to donate to a charity supporting the survivors of these men you can do so here. And thank you!

 

Friday

Nice slow day in the works today!  Watch it when you set up those weights, then get some big pulls in.


Weighted pull-ups 3-3-3-3-3 reps

 

And as always there'll be some good metcon work for you too.