CrossFit Marina - Huntington Beach, CA

Tuesday

The T word... again! Now you know why we didn't want big numbers on that press yesterday. Work that bodyweight piece with good intensity then don't just walk out with your swole on. Loosen up with either bands or a roll out when you're done.

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

Today begins our 23 day paleo trip. Jump in with us whether you want to drop weight or bump up your power output and feel better over all. With the exception of a little dairy, (allowed in very small amounts by none other than Cordain, Wolf and others), the link here has a great list for a shopping guide.

Need a little more paleo refresher? Try this link for a really sound approach for starting the paleo nutritional method. They also have some cool recipes on the right side of the page. Mark Sisson maintains one of the most user friendly sites on the topic. Get into it and stick with it until Turkey day. You've been thinking about a lower, healthier carb option, let's do it together. 

If you like you can either:
a) post the food you eat daily to comments. No long narrative you whiners just list the grub.
Or:
b) text a photo of the food you're eating to a partner. DO NOT let your partners slide.

Remember, this is only for 23 days so safe the gluttony for Turkey day.

 

And PLEASE BRING your leftover candy crap to the box! A local middle school teacher has asked for donations for her kids. Unknown if she gets kickbacks from a dentist but they need all the help they can get.

 

Monday

Happy Halloween!!

Don't be scared, it's just two lifts today (and Ian, he's not a zombie!). Nice and slow. Get in four to five warm up singles then do no more than 5 singles of each:

Clean, 1 rep
Bench press, 1 rep

Clean is from the ground, power or squat.

 

 

Get that flexibility work in before and after.  The Burgener warm up is on the wall and we'll happily go over it with you.  There are a few variations and skill movements you can work on if you like.

 

Sunday

Rest already, geez.

Outstanding week everyone. You dug in and showed up for whatever.  We saw some fine form displayed too.

We're going to start back with a slow lift day tomorrow. Costumes are optional if you're on your way in to or home from a scary horror filled event; like work.

Some light skill work will be an option too but we'd really like you to get in some dedicated mobility time. It's so beneficial we want to make sure you have the time and tools for it. Make sure and search the mobility wod blog for any specific areas you want to focus on. This has become a fantastic resource.

Saturday

Get up and get in! Come have fun with some fun runs... and a couple Thrusters thrown in for good measure.

If you missed a day and your friends cajoled you into doing the wall walk/grasshopper WOD or the Tabata FGB you can have a crack at those too. We'll be there en force!

Friday

Here it is, another great weather weekend upon us. You all worked hard this week, even making up those dang Tabata squats. Let's finish the workweek with some more, argh! 

Tabata FGB

Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the eight work sets.

 

Don't go into the weekend without getting your dose from K Star! 

Thursday

Definitely a day to WATCH the demo video (Mac / Windows). The mods will be doable. This is the first running of this WOD so don't try to make your body a pretzel without trying these moves slowly and in increments during your warm up.

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

 

For those of us feeling the approach of the holiday food season, here is some timely advice from R. Wolf's crew on staying between the lines.

And under the "a reminder is a good thing" file, this is the season when that weight gets packed on. Here's a study on how it does. Don't try some trendy quickie diet this year. Get more paleo and less processed through the holidays!

 

 

 

Wednesday

Watch - this - HQ video (or this one in WMV)... and notice, like you do in other pulling positions, your arm starts the pulling movement straight. Then like so many other overhead movements you lock your arm out to receive the weight at the top. What we need to check out is the brief movement that the shoulder describes in this snatch. Watch these athletes (in the regular speed video) as they roll their shoulders back away from the KB while it swings above shoulder level. It allows you to keep your arm straight and keep the KB from crashing down on your wrist.

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Make sure you tape your paws if you need to but pick a reasonable weight for your KB. If your hands are smoked, think push ups... And PLEASE do your snatches over the rubber mats! Por favor!

 

 

Tuesday

Another new hero workout. While this does look like a great WOD, remember ten rounds of anything can leave a mark. Pick a sane number of rounds and give it your best; form that is.

Bradshaw
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Nice article on CrossFit by a Forbes writer (thanks for the link Nicole!). You guys already display all this healthy benefit stuff. Keep up the good work!

 

 

 

 

 

Monday

A two-fer. First, two on the minute for twelve minutes. Then, a little tabata love for those who want to hit it. Either way, get a good shoulder mobility session before and after. Your lower legs may be tighrter than usual with the runs on Saturday (fix those sexy calves).

Resting 60 seconds between sets: 
Shoulder Press
12 sets of 2 reps.

Folowed by Tabata Squats (NOT bottom to bottom)

 

Great job on the repeats Saturday!

 Happy Birthday Grania!!

 

 

Sunday

Rest

Go see a scary movie.

Or, hit the foggy beach for a cool workout.

What does the following mean?
"Excess carbohydrates are diverted to an interesting metabolic pathway called de novo lipogenesis (DNL). This refers to the liver’s ability to make triglycerides from excessive carbohydrates in the diet. Triglycerides are packaged for release into the blood as VLDL. VLDL, in turn, interacts with other lipoproteins, creating small LDL particles, reduced HDL and smaller, less protective HDL. High VLDL will be measured on a standard cholesterol panel as higher triglycerides."

Catch up on this note from Dr. Davis to find more related (and short) good info. It is important!

Saturday

You thought back extensions could be hard on those hammies? Nothing but good warm ups and roll outs before and after this. There will be mods!


Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds



John is considering how he can just start curling that thing. And he, like the rest of you, did great last week. Time to start prepping ourselves for the approaching holiday season. All your hard work is nice but remember to set a nutritional plan for the holidays. Paleo treats for the trick or treaters though? Not unless you want a rock through the window...

Friday

Sometimes Virginia, you've just gotta take the bad with the good... embrace the run!

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Some definite good in this shot as Nicole tops out in her clean pull. Full extension and shoulders behind that vertical plane make for a nice bar path.

 

For your weekend's nutrition consideration... 

"8. Insulin is the primary regulator of fat storage. When insulin levels are elevated - either chronically or after a meal - we accumulate fat in our fat tissue. When insulin levels fall, we release fat from our fat tissue and use it for fuel.

9. By stimulating insulin secretion, carbohydrates [refined, processed, easily digestible carbs] make us fat and ultimately cause obesity. The fewer carbohydrates we consume, the leaner we will be [how many grams of carbs do you need each day? Way less than General Mills tells you!].

10. By driving fat accumulation, carbohydrates [refined, processed, easily digestible carbs] also increase hunger and decrease the amount of energy we expend in metabolism and physical activity."  (Taubes, 2007)

 

 

 

 

Thursday

No running today. Just leg whipping and stout weight overhead. Keep the swearing to a minimum!

 
Three rounds for time of:
10 Overhead squats (135/95, or a PVC pipe if it'll help you get ALL the way down in that squat...)
50 Double-unders

 

Thanks to Caprice for the t-shirts supporting the families of the incident in Seal Beach.  There's one hanging on the office wall. If you'd like to help out, there is a sign up sheet near the display shirt, or you can make donations at the link above.

 

Meanwhile; leaps tall buildings in a single bound... good job you!

 

Today's the big "shakeout" earthquake drill. Prep your family and register with the disaster notification system.

 

 

Wednesday

Only four kilometers of running ( 2.486miles)!! Wear a vest and call it maxi-Murph (kidding). "Just" another body weight bash. Choose a sane number of rounds and have some fun with it. Really.

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

However many rounds you end up doing, include mobility work in your warm up and cool down. Many of you have been focusing more effort here and we can see it paying off. Greater range of motion brings greater outputs, sure, but you're also avoiding injury and aiding recovery with your improved flexibility. Keep up the good learning, here! 

Great job on the lifts yesterday everyone!  You were patient and really positive with all the input. B.W. does a great job with the stable midline.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday

Here's a nice heavy lift day. Big rest in between lifts and, as they say at the corner bar "あなたの頭の愚かを使用してください" (use-your-head!). Make small increases in that bar weight once you get close to your known max. Westside style!

Deadlift 1-1-1-1-1-1-1 reps

When you finish, get in some reps on that perverse hyper. Light, but large numbers if you've been working on it.

As usual, there will be options (make up day?!).

Monday

A little change in the batting order here. Get your knees and hips nice and warm before going after the squat cleans. If you're newer to the movement take it slow and make it a two part lift (power clean to front squat) until you can smooth it into one move. Know that the way to do that is not loading yourself up with a weight you're not tested with. Try to keep your KB weight at one third of your Clean weight.

 

Five rounds for time of:
Squat clean, 7 reps (155 / 110#)
14 Kettlebell swings (1.5 / 1 pood)

 

Here's a quick read about a peice of the transition some us are making. Whether you're pondering it, preparing for it, doing it or maintaining that change, think about what relevance your body image has to what your workout efforts are like.  If you're spot on, enjoy it and maintain. If you feel like there's work to be done, keep on striving but give yourselves credit for the road you've traveled. We're all progressing but remember, it's a combination of work and nutrition. Get back on that paleo or measured paleo (Zone) as soon as you can.

Sunday

Rest. 

Someone sent us this exercise suggestion for some rest day active recovery from across the pond. Rocking it like those UK CrossFitters? Nice! Unknown and unknowable; be ready.

 

Saturday

With apologies for any hassle we're closed at the shop today for the 4th Annual Randy SImmons Memorial 5k Run (and newly added CrossFit workout). Take a well deserved two day break to work on some mobility options with K Star and get in some active recovery.

Or, if you want to hit it hard get out and run some hills. The dirt trail on Edwards (behind the dog park, Central Park)), is a good choice for some nice repeats. Pace off a 100 yard piece for a warm up, loosen up your hips and calves, then try six runs, with a one or two minute rest interval.

 

This weekend or during next week, please watch this video (recorded in May of this year). You will get something out of it. We can lead ourselves to the information but we cannot initiate the change for everyone.  You guys have to decide when to do that. We know that of course and also that there is a distinct separation between diet and exercise when it comes to changing your body composition. This video (even though it ends a little before the presentation is complete...!) is a great start for raising awareness of your nutritional options. Low carb will change your lab results, paleo will make you perform better. Balancing them both, changing your intake behavior will improve the quality of your life.

 

Friday

We'll call the plate your friend in this. And then we'll just say you don't want to fall off the GHD with your friend in your arms. Get in there securely before picking up your buddy. You can use DB's to anchor your feet for the sit ups too.

Complete as many rounds in 30 minutes as you can of:
Run 400m
10 L-Pull-Ups
15 Back Extension with 25 pound plate
20 Sit-Ups with 25 pound plate
 

The mod for the L-Pull-Ups in this WOD is Knees to Elbows (or thighs up to parallel with the ground).


Reminders:  We'll be closed tomorrow morning for the Randy Simmons Memorial 5k and CF Challenge.

                   Review an ultra strict Paleo foods guide. Then remember that L. Cordain, Robb Wolf and others recommend slight variations on the theme. Hit us up with questions if you have any and we'll steer you away from those sweets.

                    Please keep the families and friends of the Seal Beach victims in your thoughts during this tough time.

 

 

Thursday

Slow lift day? This is a great lift to condition us for the upright pulls in the cleans and all that snatching going on around here lately.

Let's try:
Front squat 2-2-2-2-2-2-2-2-2-2 reps
 

If you haven't met your new friend in the west side, get introduced to that reverse hyper and get some light weight sets in. For those of you who are familiar with it, knock out your hundy.

Our thoughts and prayers go out to the families and friends affected by yesterday's loss in Seal Beach.

 

 

Wednesday

A full "Girl Week" could be like Shark Week; scary. We have some lifting to break it up after this. Today you can get a piece of benchmark data for your records. You are keeping records right? For those who just enjoy the fun, see improvement, feel good and are avoiding injury, you may not worry about recording details. If you plan on competing or are looking for definite improvement in a specific area, stay on that data.

 

Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


Two words for prep and cool down with this WOD: roll out. If you're not using the bands get in the habit of getting some tension on those joints either before or after your WOD. For more info you should frequently recheck the mobility master's site.


 

Tuesday

Nice old friends stopping in. The girls that you (almost) always love to have visit. Watch your hands on this WOD. If you're just getting back on board just do a portion of it, 10 or 15 minutes at the most.

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

 

Stick to your guns nutritionally as the sugar season approaches.  We know you guys have the traditional cooking wired. Here's a nice paleo breakfast option from a recent WSJ article, of all places. You gourmet types will make this with style.

Here's a great technical piece on low-carb paleo nutrition with CrossFit by Dr. Matt Lalond.  It also addresses post workout meals and nutrient absorption. Of interest is the amount of fish oil Matt took (and the type too). Contrast that with what many of us are taking, 7 to 10 grams a day. If you're "dosing" your food portions and monitoring intake closely to maximize your performance, you should definitely check it out.

 

 

Monday

Skill day, in 20 second pieces. We'll have the timer going for the rope wod, then finish with some good "grease the groove" work and mobility time. Choose a technique you need to improve.

First:
Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Then, notice the yogi's practicing their art with the bands lately? Join 'em. Find your least flexible area and start the loosening process. It takes time so give a little each day, at home or at the gym.

 

 

 

Sunday

Rest

 

Unless you have a note from home, it's gotta be some type of crime to not get out and enjoy this indian summer weather. Here's a fun looking way to enjoy it.

Saturday

So you want to run a little, shake it out? Our guess is your @$$ needs a little light rehab after last week. Here's a players' choice. Take this easy and do your runs at a steady pace count. Watch your stride and work that POSE.

Run 800 meters
2 Minute Squat hold OR 5 Sled Pushes
Run 800 meters
25 Back Extensions OR 5 Tire Flips
Run 800 meters
20 Burpees OR 20 Burpees

Then get your hips, shoulders and backs nice and rolled out before you leave. Use the bands to open up the front of your hips.

Next Saturday we will be closed, not for a cert but for a worthy cause that the good folks of the LAPD Metropolitan Division are hosting. The Randy Simmons 5K Challenge Run will host a number of events held at the same location, one of which is a CrossFit Challenge. We'd love to see any or all of you there.

Here's a little reminder (great pic series) of exactly what you guys looked like doing all those snatches last week. 

 

Friday

End of a nice easy week eh?! For the sore traps, shoulders, hips and um, posterior chains we'll have some options. This is a great progression for working the snatch if you don't get too greedy with the weight. Look for the feel of coming "around" the bar as you drop underneath it. Keep it at one weight throughout if you want, but avoid pressing it out at the top.

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

 

Props to Shammi on the zero-error box jumps! That looks like more than 20 inches. Didn't get distracted by paradise during her work.

Thanks to fact-check-guy Jud for the funny link yesterday. There's your tax dollar effectively applied. A group of flies is a "business"?!

 

Thursday

mod·i·fy  -  verb  /ˈmädəˌfī
1. Make partial or minor changes to (something), typically so as to improve it or to make it less extreme.
2. Transform (a structure) from its original anatomical form during development or evolution. 

If you had trouble understanding this term yesterday morning you should have an excellent grasp of it now. A key point you can take from this is that some days we modify for ourselves correctly and sometimes you miss it by a good bit; or eight hundred yards, of walking lunges...

Let your current outputs, your known max lifts, your movment capabilities and any other relevant individual factors be your guide on how to modify. We provide options, you can always refine the dosing. You don't have to fit it all in to one week!

So if you spent the day icing (or even in an ice bath, good job!) after yesterday's nice dose, don't feel compelled to hit today's work as though it were a "finals" event.

 

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

 

DO stretch well and roll out when you are done!

 

 

 

Wednesday

Another hero. Such an amazing military.

This WOD covers a longer time domain so plan accordingly and don't short your warm up! Some of you have made solid gains on your flexibility. A couple times a week we link to mobilitywod.com; it's up on the boards too. Stay with it! The time you invest will ensure a big payoff.

"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

And then, a simple nutritional truth for the day. Or three. 

 

 

 

Tuesday

Technique day! A few options to work on include the power snatch, a power snatch with an overhead squat,or the full snatch. Here's a gent nailing a monster sized SN. And a great slow motion example of Kendrick Farris with this lift. You guys will all move just like this.

Time to work on that:

Snatch 1-1-1-1-1-1-1 reps

 

Get some band work (tension) on those shoulders when you finish, then continue your cool down (slowly roll out or...) with a stretch of the front side of your hips.

 

 

 

 

Monday

Ideal form on this one arm snatch as always involves that squat depth. Make sure to watch the twisting of your lower back on these also. If you are more fluid (and safe) in your movements by breaking it into a power SN followed by a one arm OHS then by all means, do it. But please don't relent in that goal for max range of motion!

 

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Warm up well with our sharp and mobile mentor... Do not leave after your WOD without loosening up and/or cooling down well! Watch episode 321 on this link and look at how Kelly considers his programming.  You must learn how to structure this most effectively for yourself in the long run. He gives a great structure for framing your own mobility work. Remember, it's truly about compliance. Plan it, then do it...

Like these world class load builders at work!

 

 

 

 

Sunday

Rest

Have a great day and read a little about some paleo options for the coming week (someone please make the pickle recipe and report back!). Enjoy some easy activity and stay tuned for some fun.

 

Thanks for the good natured work yesterday everyone.  You all put out hard last week and a light day was well deserved. You all rocked the wardrobe too!