CrossFit Marina - Huntington Beach, CA

Thursday

For a Canadian hero. Pick your weights during a good warm up and settle in for a well paced thumping.

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate 

Take a little time and ROLL OUT your quads after this. At least four minutes a leg before you split. 

 

Here's an interesting link relating to brain activity that results from all that work you've been up to. It's well supported by good nutrition of course. Remember, this holiday season it's about staying the course and preventing big nutritional swings either way amongst all the festivities. Stick with it.

 

 

Wednesday

Change it up a little, geez! Today's a nice couplet. Go heavy or go... not so heavy. Use your better judgment and IF you want to do this with no timer, feel free to just work your form. For the pull-ups either hold a DB between your shins (wear those bitchen 80's socks), or use one of the belts.

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

 
You know the deal, heavy but safe with only best form. And don't split without getting some mobility cool-down work! Kelly's back on it.

 

Remember the CPR/AED class on Saturday still has a few openings if you want in. Throw your name on the list and we'll see you at 10:30.

Best of luck to Brian, headed all the way to Alabamy for the combined USAW/CrossFit event. Have fun and be safe bro.

 

 

Tuesday

Look at the bright side; it's not raining until maybe this weekend. Plus you love to run!

Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups 

Don't neglect your stretching/band work.

 

Getting back on an even keel nutrition wise? If you have questions abut the serious-rules-paleo, here are their guidlines:

1. YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Chicken eggs, ostrich eggs. (no Do Do eggs).   Almonds, brazil nuts, walnuts.
2. No to processed foods.  Pretty much anything in the middle of the grocery store.  Can't recognize it growing or running around in the wild?  Don't eat it.
3. No to sugar.  Doesn't matter if it's super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
4. No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
5. No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
6. No to dairy.  Milk, cheese, yogurt, etc.
7. Less alcohol.  No sugary mixers, no beer or alcohols containing gluten.  
8. Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
9. Cook with real fats.  If you're cooking, then cook with lard or animal fat.  If you don't have that, then cook with coconut oil, olive oil, or butter.  (with thanks to Hunter-Gatherer)

Stick with it!

And in the spirit of good low carb living, make sure and watch the CF Journal interview with Gary Taubes. Here's a link to the main site teaser MAC / WMV. Somewhere in his work, focused on low carb and higher fat intake, lies the answer to a healthier, more athletic you.

 

 

 

 

Monday

It's a back-at-it Monday for a full week of fun with some heavy lifts and runs (and the always present mods). Start with the lifts today.  

 
Snatch balance 1-1-1-1-1-1-1
With a great instructional video from Coach B. Please don't miss this.

Kelly S. has a good piece on the dynamics of the DL and setting your torso that will serve us in all the Oly lifts.

 

Fuel this week's efforts with some healthy chow. Paleo and realistic portions now that we're back to the home stretch before Christmas. Cut - the - carbs. Watch it hard between now and Christmas. Here's a cool food timeline, try to pick the point where it started going downhill. Was it modern marshmallows or peanut butter I & II?

 

 

Sunday

Rest...

And consider the Westside. We want to make sure you guys are getting the most out of the available options. When you want to schedule a time to get in and look at how the programming runs for the strength bias program let us know.

The program is not hard to understand and virtually everyone in here can benefit from some aspect of it. Like the daily WODs, the lifts can be modified for all abilities.

The bottom line is compliance though. We want to support you in something that you will find improvement with. The change won't happen or continue unless... you do it!  And you can start with this vid that addresses the reverse hyper. Some of you have seen an interesting adaptation using this tool already. Remember, change one thing at a time.

 

 

Saturday

Take a break from the now-Christmas commercial crap and join us. This WOD could prep you for the brutal, bloody challenge known as the Black-Friday-Weekend store experience. No pepper spray needed!

You'll warm up and start this chipper on an individual clock. Get your usual overall warm up but also focus on your shoulders ala this piece from K Star; good word.

The movements...

3 Pwr Clns for max total weight.
Then...
__m Run
__ Tire Flips (10 of the small tire)
__ Pull Ups
__ Walking Lunges
__ KB Swings 35# / 52#
__m Run w/Weight 45# / 70# - two plates
__m Row

 

Good to see B. Galle yesterday! Definitely looks like his shoulder got a tune up. Thanks for stopping by Bob, rest up and we'll see you soon.

 

Another great CFM mom working out for two. Good job Kristin.

 

 

Friday

Napping and leftovers are cool for a while but... Realign your guts with a reasonable post-feast workout. We'll hit it at 8:00, 9:00 and 10:00 this morning. We hope you had a great time relaxing and spending time with your peeps yesterday.

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Then get in some focused skill work on your most awkward movements.

Here's a perfect holiday post from Doc Davis. You can go heavy with protein and fats and have a more rapid return to "normal" than if you blast yourself with carbs, especially crappy carbs.

 

 

Thursday

In the midst of the hollering at form and general cajoling we never get to convey how rewarding it is to be around you all. We've learned so much from each of you and yes, we know we still have a lot to learn...

One thing is certain, words fall far short of expressing our appreciation and grattitude. For your support and comittment to improving yourselves and each other, thank you.

Now get busy having fun and celebrating!

 

Workouts tomorrow at 0800, 0900 and 1000.

 

 

Wednesday

Players choice. How do you want to feel going into the holiday tomorrow? Save something for the front yard football festivities or relax/recover and watch the games inside?

 

Thruster 1-1-1-1-1-1-1 reps
Or
150 Burpees for time
Or
2 Squat Cleans x 115# on each minute, then burpees in between, until you reach a total of 50 burpees.

 

Check in with our mobile-man K Star for some good cool down updates.

 

For a final nutritional prep for the day here's an excerpt from Robb Wolf's site:

An average Thanksgiving meal consisting of:
Raw vegetables with 2 tablespoons of Ranch dip
2 crackers with cheese
6 ounces of turkey (this part is safe!!)
1/2 cup mashed potatoes and gravy
1/2 cup sweet potatoes with marshmallows
1/2 cup stuffing
2 dinner rolls
1/2 cup corn
1/4 cup cranberry sauce
1 slice of pie
...contains the equivalent of nearly 1 cup of sugar!!

This one meal has the potential to set you back about 3000 calories too! So take a break, a walk, and break it into two pieces.

Tuesday

Whiplash, not an option, ever. Pick a light enough ball for the 2-for-1's that will allow you to work the full movement of the quick open and closing of your hip.

 

21-15-9 reps for time of:
GHD Sit upswith a Wall Ball
Wallball "2-fer-1s"

 

Here's a completely appropriate read for the Thanksgiving feast. As we start over the falls into the holiday season we're going to stay on this nutrition focus and work our way through it together. It's not a crash diet thing, it's weight maintenance and shaping a sane nutritional approach to what can be a completely uncontrolled time of year, known for as much as eighty percent or more of your annual weight gain.

This Saturday we'll enter the second part of holiday healthy food intake. Notice it starts on Saturday. You've been monitoring intake since the beginning of the month and about a dozen of you got dunked to boot. Stay with it and watch what happens to a) your overall body weight and b) your lean mass c) your general ass kicking capacity.

Holiday food suggestions:
1 Shoot for maintenance and smaller-to-medium portions. Never starve yourself.

2 Keep the food sources as unprocessed as possible. Have protein with every meal and add more healthy veggie and fruit dishes.

3 Practice safe-partying... Take a healthy snack to a party and remember, wine or clear booze (company party = never a bad time to practice moderation...).  Eat healthy before you go!

4 Water up. A glass before and after every meal may surprise you with how full it keeps you.

 

 

Monday

Thanksgiving week!  Check the hours on the board. Closed on T-Day and three workouts post T-Day (Fri.). As for the work today, Turkey... Turkish-get-up? It's an odd lift, get your movement down before you start your WOD.

 

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

 

Remember - The CPR and AED class (American Heart Assoc., Adult, Child, Infant) will be at 1030 on Saturday December 3rd. Throw your name in the hat if you need it for work, or babysitting.

 

Happy Birthday to Joanne and Happy Anniversary to Mike and Kim! 

Sunday

Rest.

 

Don't drool on the couch. But do hydrate. In these colder months we sometime overlook our water intake; even though some government officials are having trouble figuring that out. Incredible.

 

The smart athlete (you!) knows its importance for The Big Showdown...

 

Happy B-Day Denise!!!

 

Saturday

Just like being in Hawaii but different. Bring a vest. Told you it was gonna be fun, it's the weekend!

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

IF you're interested, we have a chance to knock out some CPR - AED training through the American Heart Association.  It's $30 dollars U.S. (one third of what you'd pay for a course in their offices, sorry M.A.) and it will run on Saturday the 3rd of December; but not if we don't get a few people! Throw your name on the board or shoot us an e-mail and we'll get you on the list. We'll start at about 10:30 am (under four hours).

 

Friday

Players' choice. Here are some cool benchmarks, but on the end of a hard week. Zero crappy form on these. And don't do extra skill transfer lifts when you finish. Work on some easy mobility and save your energy. Tomorrow's an old school fun time (fun=hard).

Grace
For time:
135 pound Clean and Jerk, 30 reps

OR

Isabel
For time:
Snatch 135 pounds, 30 reps

 

Have a great low carb weekend and remember, vodka and tequila are gluten free.

A perfect segue for...Happy Birthday Blair! 

 

 

Thursday

So when do you take a day off? You've been doing the work with good intensity. Listen to your body and consider rest when you feel: overly fatigued, when you see big mood swings, or when you get deprived of good sleep. in the mean time, keep up the good efforts.

Another new hero workout. She already was one.

White
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters 

 

In keeping with the food info from yesterday, here's a piece from Precision Nutrition on protien dosing.

 

 

 

Wednesday

Yesterday shallow hip movement pattern, today deep hip range. Betsy in Hawaii, too hip! Don't short on the warm up for your hips on this high rep work piece.

 

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

 

Here's a cool quick read for those still waiting for results with paleo choices. Down size a bit!

 

Happy Birthday Will! No big celebration, you're in training now...

 

Tuesday

Shoulders much? Better use those hips correctly today too. Most of us will obviously be modifying, use a decent weight on that push press. Fire that bar up and rest when you need to in order to maintain your bad @$$ form.


For time:
Row 300 meters 
20 Push press (135 / 95#)
Row 300 meters
15 Push press
Row 300 meters
10 Push press
Row 300 meters
5 Push press

Keep working your mobility with style at Kelly's casa de "check and re-check".

Happy Birthday Crystal!

 

And big congrats to Joe on the effortless muscle ups after the workout last night. Nice, strict muscle ups that looked great Joe. You should get colds more often.

 

 

Monday

If your WOD times over the next couple weeks are a bit slower than recently it's likely that your form is cleaner. Keep that focus.

 

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Healthy chow week doesn't end when you get hydro-dunked! Stay paleo and remember the small stuff matters. That beer at the wedding (or birthday bash) comes with a price. Get onto the healthy train and stay there for the pre-Turkey Day finale.

Happy Birthday Julie!

Sunday

Rest.

Lot of birthday boys and girls this month. None as cool as this youngster though. She never ceases to amaze. As usual, displaying good form in a freefall arch. Thanks for the inspiration Pat.

 

Remember, the Fitness Wave hydrostatic test truck will be here tomorrow between three and seven. Not too late to get in if you change your mind. They're always cool about late adds.

 

Saturday

We're closed at the shop today.

Hibernate indoors during the passing rain? Still recovering from the 11-11-11 party? Blast out a quick 2 or 3 mile run. Either way, stay on track with your paleo-ness. Keep the progress going, there's only a short amount of time left.

 

Happy Birthday John! Let us know if you survived the party.

 

 

Friday

Happy Veterans' Day. Thanks to those who've served and are serving. (Some 1st Recon Bn. members at work.)

Last day of measured ranges of motion. Or is it? It's up to all of us to continue to strive for sound movement patterns. You know you won't find your potential without clean range of motion. We're stoked, impressed and proud you guys have worked so hard this week (putting up with all the hollering!). Keep it up.

Row 2K
60 Thrusters 65/55#


Paleo not pleasing yet? Time to fine tune it and that means watch the small aspects. Things you don't think would add up, do. Those carbs always add up in a big way. Too much salt still? Salad dressings? They need to be dialed way back or made with unprocessed ingredients. One of the things we overlook the most is water too, so drink, drink, drink.

Please remember the shop is closed tomorrow(Sat.); everyone but Suzie, run a 5K in between the rain showers...

 

 

Thursday

Happy 236th birthday Brian.  All the best and semper fidelis to the family... God bless the Corps.


Big difference between the back and hip extensions here. We may have a few of you do the back extensions. Watch your range of motion and get familiarized with this thing.

Five rounds, no time:
20 True HIP Extensions
10 Knees to Elbows

 

Should you need a little flex in your git' along: mow-bill-i-tee. Every, single, day.

And Happy B-Day Caprice (like 200 years younger than the USMC)!

 

 

 

Wednesday

More clear weather today? Time for a little runnin'. Makes some of you happy... Matteo.

Five rounds, continuous movement (not timed):
400m Run
15 Overhead Squats

 

Okay you've heard us talk about trying to keep your blood sugar low. Here's a link from Dr. Davis about the effects of high average blood sugars and their relation fo heart disease. Worth a double read. You can get a self administered A1c test at CVS or Walgreen's. What's your level?

And on a more pressing paleo matter, here's some thorough info on our old friend, the potato, or papa, or ポテト.

 

 

 

 

 

 

Tuesday

Easy week? If you're toasted you know where the focus needs to be. If you're feeling relaxed in these workouts with NO stopwatch pressures that's great too. Either way you're still getting effective time in and continuing adaptation (aka, it's only a week).

Four rounds, continuous movement, not for time.
20 Wall Ball Shots
20 Box Jumps

Follow with a Floor Press 8 x 3 (@50% 1RM) if you're in for a lift, but pace your week. You want to get the best out of this diagnostic work. 

Remember, hydrostatic testing on next Monday, the 14th (3 - 7pm). It's like a hot tub only cooler. I mean, warmer. You know what I mean.

Monday

Eval week. Where are your mobility limits? How do you look when you're flying through a workout? Get some constructive input on your form during this week of benchmark movements and renew your baseline for future goal setting.


Five rounds
7 Ring Dips (or Bar Dips or Band or Bench Dips)
15 Push Ups
20 Walking Lunges

 

Great form here on the split jerk as Wyatt's mom starts to drive that bar up; from opening hips through, the shoulders to a good lock out.


Thanksgiving is zooming up. This recipe was sent to us as proof there are some awesome paleo side dishes to go with that yard bird. Check it out.


 

Sunday

Rest you pluperfect paragons of paleo purity. 

Your efforts on form and intensity may have left you a tad sore. Take a lesson from our firend and tor-mentor, K Star (the link not the pup!). Ice your painful pieces and work on moderate flexibility for those sore spots. 

Nice turnout and good job yesterday everyone. Stand by for more deliberate, slower movement this week.

For a well deserved paleo break, try the Abbey on Main Street in Seal Beach. The huge Abbey burger, no bun, with the salad instead of fries is an awesome choice. A little red wine and big screen TV's along the walls should get you through the football today. After last night's wins for the Trojans, UCLA and LSU, the pros had better put up!

 

 

Saturday

Remember, no clock running, just your @$$ through the fullest ranges of movement that you are capable of. Sure, move rapidly but make sure your hips are where they need to be, firing in the order they need to in order to project power, in a core to extremity wave. DO NOT be surprised if you lose reps due to bad form. We all will. When you set up your equipment in the warm up, don't go heavy if you can't hit your best form.

Start with:
Helen
3 rounds for time.
400m Run
21 KB Swings
12 Pull Ups 

 

If you overheard some of the cooking talk the other day, here's an article about the paleo nature of an old stand by. And a traditional way to make it happen (replace the salt with some Herbamare). Nine days until trial by hydrostatic weighing. Stay on track with your paleo challenge and get your dunk in when you've 'tightened' up a bit. Great way to start through the holidays.

 

Friday

Ahhh, the end of the week. Now we enter that time of year celebrated by no western, middle eastern or prehistoric culture, known as "Form Week". Starting Saturday we're going to have a week of benchmark WODs for you to try on. Regular work that you all know but without getting spastic with our movements trying to beat a stopwatch. We'll take extra time in our warm ups to go over movement standards to get everyone re-focused on how super-cool you look in an actual deep squat.

As for today though, we'll just call this "swearing-in the weekend":

Seven rounds of:
35 Double-Unders
1 Snatch
Make one squat snatch (or hang power SN) attempt per round.

Bring your thicker soled jumpin' shoes (or what the heck, jump in your oly lifting kicks).

The sign up for the Fitness Wave hydrostatic testing is on the board.  They'll be here on the 14th (Mon.). Get your pre-holiday behinds in the mini-pool with the other kids! Thankfully it is only one body at a time. We'll get the truck back out here post holiday season too so we can recheck any, um, growth. It's all about changing that behavior slowly and steadily in the right direction, to keep it that way. A lower carb existence for better health all around. And watch the food this weekend. No slipping! Turkey day will be here before you know it

 

Happy Birthday Kari! Super-neighbor-mom-friend-woman.

 

 

Thursday

Unknown and unknowable? Show and find out. Give ya a hint; today's work shouldn't take you longer than about 15 minutes, almost active recovery. 

UPDATE:
Heads up. Next week Monday the 14th, from 4:00pm to around 8:00pm the truck from Fitness Wave will be here for a good dunking. Get a number on your lean mass before the holidays. The hydrostatic testing they provide is a great way to assess where you're at right now. Anyone willing to wager on how they'll emerge from the holidays, leaner, meaner? The paleo challenge should be a nice start.

Just a day or two into this challenge and you shouldn't be feeling hungry. "So what of this paleo gig? It's not that bad." A couple things you may notice early on: you're dumping water (your cells retain much less water when you decrease the $h!//y carbs and salt intake). You may also have an adaptation period of feeling like you have a little less energy. This will fix itself within around ten to fourteen days as your body gets back to a less processed energy source.

What's another motivator for eating smartly? Here's one,  an important post published by Dr. W. Davis. "Small LDL particles are triggered by consumption of carbohydrates. Eat more 'healthy whole grains,' for instance, and small LDL particles skyrocket." Read on.

 

Wednesday

Glad you didn't go heavy overhead with the press the other day? This workout should make you thankful your traps and delts are somewhat rested.  Here's a shot of a field tested resting stance.


Three rounds for time of: 
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

 

On with the paleo test run. Are you with us? C'mon, three plus weeks can't hurt. It can only make you feel better and live to enjoy your family and friends longer. Why only three weeks? We dumped the BS "cheat days. We're gonna plow right through. You can do it, and avoiding the stuff described in this post is the best way to start.