CrossFit Marina - Huntington Beach, CA

Sunday

HAPPY NEW YEAR - welcome 2012! Remember your fuzzy friend...? Time to chill boys and girls. First bodies hit the water at 8:30 so show up around 8:00 if you want to park, get warm, etc...

The Polar Bear (oso polar, シロクマ, Polarbär, ours blanc)
3x:
Two lengths of the pool - dunk your head (down and back - NO DIVING!)
400m Run
15 Ball Slams
15 Burpees
15 Thrusters

Just keep moving; brrrrrrr. You can pee on your buddy but don't pee in the pool. Bring two of your three appetites (hard work and liquid refreshment) and have some fun.

 

We'll be open tomorrow for two workout times, 8:00 and 9:00 am; then back to the regular schedule on Tuesday.

 

Saturday

Happy New Year's Eve!

Rock it safely and in moderation, like Craig would. One night and day of fun doesn't have to mean two full days of eating total junk. Just don't get so wild that you can't take a cab if you need to. Wherever you find yourself have a great night and a perfect New Year. Wait, you will be taking it easy right Craig? Craig?!


Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders


If you want to come and do light skill work or a lift day that's fine if you're getting ready for the chill-fest! See yesterday's post for the gear suggestions for tomorrow's party WOD. Come prepared, stay warm!

 

 

Friday

As the year comes to an end and we reflect on our experiences, let's take what lessons we can and turn this next bit of our lives into the most positive and healthy New Year possible.

Whether in strength and conditioning or otherwise, you guys make it all worthwhile, through all the bumps and the smooth parts. We look forward to working for you and solicit your input and requests as we build on the CrossFit method and the strength biased option.

Today's dose:

Three rounds for time of:
7 Muscle-ups (21 Pull Ups, 21 Dips)
35 pound Dumbbell thruster, 21 reps (or substitute DB Hang Power Cleans if you're doing the Polar Bear on Sunday)

Gear list for the Polar Bear WOD:
- Warm clothes to change in to
- Towels
- Hot food (any junk food you want to get the heck out of your house!) Healthy chow is allowed!!
- Extra alcohol
- A bitchen' costume ready to rock the PBW

Have a great weekend and we'll see you Sunday!

 

Thursday

What movement needs extra focus today? Slow lift + skill work or catch up day. If you need a rest day.... take it! 

Deadlift 5-5-5-5-5 reps


This link is to the winners of Robb Wolf's Paleo Holiday Recipe Contest. Some good looking ideas! The final vote is on. As we head into 2012 we want to make sure you have every opportunity to get the nutritional input that you need. If you want one on one consulting and/or monitoring ask us and we'll help set it up for you. This might be a good opportunity to take advantage of resources like consulting from Amy Kubai. 

The Polar Bear is here, check the board for final details and come ready for fun! A quick, chilly welcome for the New Year, then warm up with great people and good chow.

Wednesday

The ol' squat snatch. Get deep OR, do a Power Snatch.  This requires a good mature squat in combination with shoulder flexibility.  Don't overwork both...

 

Three rounds for time of:
15 reps, right arm Dumbbell Squat Snatch    
15 GHD sit-ups
15 reps, left arm Dumbbell Squat Snatch
15 Toes to bar

Here's a cool NYT link with things to consider for your year end physical or 50,000 mile check up, whichever comes first.

What's not covered in the link above, but should be, is the following oft repeated phrase from around the farm: "when the trainer tells you to lift the lighter weight, go with the recommendation". The worst thing that will happen is that you will be able to go at the next WOD with gusto.  What you (and we) don't want is for you to strain your traps or deltoids struggling with a weight that is too heavy.

If you can't execute several perfect reps with the weight in your warm up, do not think about doing multiple reps with it, for time. As we've said before, the "RX'd" weights are designed to challenge extremely fit athletes. We'll continue to keep posting them but remember, it's a guide to use with a healthy buffer.


 

Tuesday

Humble advice for this work piece, do the regular HSPU's.  The rings will be available for test runs/skill work before or after (provide your own spotter though)!

 

Seven rounds for time of:
3 Cleans x 205 (135 or 105)
4 Ring handstand push-ups (or HSPU, or Heavy SP)

 

Warm up with Coach B's warm up (an older version) and watch that stance, your grip and the path of the bar throughout! If you can't get deep in that catch of the clean in your warm up, lighten that bar!

When you finish, stretch and get some flex-band time. Then reflect on a fun year past and one on the way! What to celebrate with?

 

 

Monday

0800 and 0900 workouts today. Welcome back from vacation. We'll get back to the regularly scheduled programming (full workout load) manana. Today we'll run a pairs WOD for max reps during a 5K row.

Each partner rows 500m (before swapping out) as the other does as many reps as possible of:
7 KB Swings - 1.5 pood/1 pood
7 Knees to Elbows
7 Push Press - 135/95#
7 Burpees

Rep count ends when the team finishes the 5K. Muy rapido!

 

Nice comfortable weather yesterday. Hope you had a fun Christmas with family and friends. It should be getting nice and cool for the 1st though. Wonder how cold the water will be?

 

 

Sunday

And the angel said unto them, "fear not; for behold, I bring you tidings of great joy, which shall be to all people." A day to consider our incredible blessings.

 

Rest, and have a beautiful Christmas. 

 

Happy Birthday Wyatt!

 

We'll be back at 0800 and 0900 tomorrow. Tuesday will be back to the regular full schedule.  

Saturday

Merry Christmas Eve all!  Have a great day of last minute shopping if you have to. Maybe you'll find some entertainment like this. In the mean time you guys are all over the place this season and your pics are fun. Don't they also have a Polar Bear thing in the S.F. Bay? That water looks cold...

Have an easy day.
Run 3 miles.

Stretch, long and easy. Then get ready for Santa.

And while you're at the parties...be safe and don't drive like a drunk dork.

 

Friday

A restful holiday weekend arrives. Now just make it through the commute and you're there! Hope you all have safe travels wherever you're headed.

 

For the pre-running-Polar-Bear-wodders, do this in your undies after hosing yourself down in your front yard; at 8:00 am...:
Run 200yd
15 Thrusters x 25#DB (or 15# or 35# or soup cans)
10 Burpees 

It's comin' up quick and this is a little taste of the fun that awaits.

Here's a piece on the value of regular rest/sleep periods (not at work!). Don't let the holiday sneak up on you. Maintain your good chow intake and watch that sleep.

 

Thursday

Here's a cool gift idea. No not that t-shirt, although it's a great one too (hi Dionne!). If you don't already have a subscription to the CF Journal, get one.

Then watch this HQ nutrition video featuring Gary Taubes (MAC) (WMV) at a CrossFit event, discussing the common sence and empirically supported nutrition theory he promotes in his books.

Then get your Jingle Bell Rock on with:
7 rounds for time.
20 yard shuttle run x 2
5 Burpees
25 Squats 

 

Happy Birthday Nicole!

 

 

Wednesday

If you have no bar for this, use DB's or even a practical heavy object (not your dog or the neighbor kid).

Max rounds in 3 minutes of:
3 x 135# (95 pound) Power Cleans
6 Push-ups
9 Squats

Rest 1 minute. Rinse and repeat for a total of 3 cycles.

 

Here's a great article by Dr. Michael Eades on the protein to carb balance we're more naturally inclined to eat. Unfortunately gingerbread cookies and tamales are not included in there anywhere.

Thanks to Betsy and Dionne for finding the great deal at CF Tustin. If you are not up to driving all the way to the nice box in Tustin, Mike Smith at CF HB has also said he'd welcome any of you during this week for a nice work out at a great price.

CF Tustin is at 3053 Edinger Ave., Tustin, (714) 497-0660.

CF HB is at 18392 Enterprise Ln., (714) 594-9215.

 

Tuesday

Drive a one mile distance near your house for a course. Warm up with some nice dynamic stretching; leg swings, arm circles, calf stretches and trunk circles, slow squats into squat jumps, then:

 

Run a mile. Use only a moderate pace but concentrate on a shorter mid length stride; pulling your heel from the ground and leaning slightly forward vs. plodding with heavy heel strikes. Let your footfalls be toe-heel-toe, meaning make it a mid-foot strike. You'll know you're hitting it right when your lungs feel it more than your slightly sore legs.

 

Then after a brief cool down: Find a wall and/or a buddy and work on handstands for 15 minutes. Shoot for about 15 minutes inverted. Knees on a chair and hands on the floor, stink bug style, or practicing multiple kick ups on a wall; or ideally attepmts at freestanding. Don't rush to get to the total 15 minutes. Rest when you need it and be safe.

 

Then start rustling up a bar for tomorrow...

 

 

 

Monday

Apologies for any inconvenience to those who might have missed it on the board but we're closed for the week. Vacation baby! We'll be back on Boxing Day though - Lee, help us out here, how do they celebrate that day?! A lot of you are out of town but if you're completely Jonesing you can check here for a daily local dose.

Like this!
Bottom of Edwards Hill, park next to the dog park. Bring a day pack with anything from 35 to 70 pounds (or just a water bottle...).
 - Walk up the hill on the dirt trail south of the road and behind the dog park, pacing off about 130 steps to the top. Don't let your pace length shorten too much. Then return to the bottom, finish stretching and warming up with some leg awings and squats then:
 
Do SIX round trips as rapidly as possible (safely - watch your ankles) for time.
Rest one minute in between trips. 

Finish with a nice cool down walk in the grass near the parking lot. At least eight minutes of nice slow stretches. 

Sunday

Rest.

You may not be able to swoop the ladies like Santa-bro-Austin here, but there's still plenty of time to get out and get a gift for that special someone.

Get something for yourself too. You deserve it.

 

And while you're recovering, make yourself an expert on olive oil (not Popeye's girlfriend).

 

 

 

Saturday

Join us for a little weekend send off. Get your holiday cheer on with a sweat fest, like the elves! We'll be closed through Christmas but we'll post up some body weight and endurance WODs to maintain your wind. We'll be back in time to celebrate Boxing Day though.

Done like a true Twelve Days of Christmas; first movement, then the second and first movements, then the third, second and first movements, etc. We'll have a 30 minute time cap so just keep moving and get as much done as you can.

1 Christmas Power Snatch (95# / 65#) 12 Total
2 Ring dips - 22 total
3 Burpees - 30 total
4 Pull-ups - 36 
5 Toes-2-Bar - 40
6 Push-ups - 42
7 Air-Squats - 42
8 Walking Lunges - 40
9 Box Jumps (20" for Men & Women) - 36
10 - 10' Wall-Balls (20# / 14#) - 30
11 KBS (53# / 36#) - 22
12 Thrusters (95# / 65#) - 12!!

 

 

 

 

 

Friday

Double down Friday. If you're not going to be here for the Twelve Days of Christmas (tomorrow), you'll have a couple choices to send you on your Christmas-party way.


Start with this after a good warm up (and we mean warm-up): 

Resting 60 seconds between sets: 
Bench Press 2-2-2-2-2-2-2-2-2-2

 

Grateful as always to Robb W. and his paleo passion, we link to a short piece by Amy Kubai, R.D. on his site, for vegetable and fruit info that might help during the holidays (or anytime!). December, exotic fuit month, who knew. Also here's a good veggie link from that post with lots of info about prep and storage, nice reference. 

A great option for some of us might be to check in with Amy for one of her broad variety of consulting services. This could be a fantastic Christmas or New Year's gift idea.

 

Thursday

Not a day for rounded back syndrome. Be careful what you wish for on that bar. You may get more runs/reps in than you think so choose a weight that won't smoke your back. Our Tuesday link to K. Star's MWOD site is equally applicable to this lift. 

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts  155#/110#

See you there! 

 

Wednesday

For an Aussie brother. Keep your eye on the clock when you finish your thrusters. Don't short yourself that one minute rest, any of 'em...

 

Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute 

 

 

 

 

Tuesday

Heavy and safe today. Get WARM before getting under that bar. Use the racks or the cage if you're working near a PR. Warm up with the Burgener w/u or some good dynamic hip work.

 

Back Squat 3-3-3-3-3 reps

 

Kelly's MOB WOD talk today is great for this lift. Check it out.



For programming should you go short and heavy, or longer with moderate weights, prepping for those days on the road (as in the Gobi)? Why not both? You never know when your ride's gonna break down. Cool trip Ray.

 

 

A little mechanical issue.

 

 

 

A litle adaptation.

 

 

 

 

A little party with friends.

 

 

Monday

Congrats to Jeff C. and his gnarly 1st place crew! Had themselves a little fun this weekend. Lets get those rowers fired up today. Watch this demo video of Annie knocking out a few push ups. Today's dose:

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

 

Just in time for Christmas... We just got an opportunity to check out the new book Kettlebell Rx by Jeff Martone. Jeff has been a supporter of the CrossFit community since it's earliest days and has been commited to improving the strength and conditioning of thousands with his Tactical Athlete program.

This book is a well written and comprehensive guide to every aspect of kettlebell use. The sections for beginners are laid out with good progression and a great deal of the book is devoted to identifying and correcting form flaws. There are outstanding programming suggestions for all levels of athletes including modifications for CF Hero and benchmark WODs.

Jeff's experience with coaching really shows in the book. The kettlebell is a great option and is especially useful in gear limited, austere environments. Whether you're a CrossFitter or just want to familiarize yourself with kettlebells for strength or GPP work, this is a great resource.

 

 

 

Sunday

Rest, recover.  Finish that Christmas decorating.

Then work on some relaxed strretching for a bit.

 

And get a head start on some gluten free food prep for the week.

Saturday

Was going to do something today. Wonder what it was... 

Visit with this gal first:

Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Then let the wagering begin! Game time 11:30 on CBS; gonna be a good one.

Friday

Nice week you all. Seems like most of you have been getting some extra mobility work. We can't stress that enough for pre and post workout body prep. Definitely make time for it today.

Clean and Jerk 1-1-1-1-1-1-1 reps

Those of you rowing to China for the C2 Challenge, get on it between lifts. Stay warm and knock out some distance.

If you're in the mood you can do a make up of one of the last two days' WODs.

 

Happy Birthday Edgar!!! 

Here's a complete non-sequiter when we should be talking about the cool UFC party tomorrow or THE football game of the year, but this is useful info:

You have a cell phone. All your friends and family have cell phones, iPads etc. Few things jack your daily existance more than your cell phone going for a swim or splatting like a crazy skydiver. Excell Repair is a small crew of completely nice guys in a mom and pop tailor shop at Goldenwest and Edinger. Simply put, the absolute best possible service in the absolute least likely place. Store that contact info; you'll be a hero. Now back to our regularly scheduled programming...



 

Thursday

Shifting it up a little here. Never fear, there will be options.

 

Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters
 

Here's an interesting interview with Dr. Loren Cordain regarding a couple of the usual suspects, wheat & legumes and his description of his new book The Paleo Answer.

And while we're talking paleo, this recipe alone is reason to get a damn pressure cooker. Make your own changes to the seasoning. Good time of year for some warm soup!

Wednesday

Get upside down today (unless you're rehabbing!). Safe, but upside down. Yeah, you!

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

 

Remember Pearl Harbor Day.

Tuesday

Runners' feast or famine. Pay it now or make it up this weekend at the beach. Or you can make up some ground for your charity 100k row-fest!

Run or Row - 10K

Or you can do a short option. Help yourself with a quick visit to K Star for a form check.

 

Get back on the wagon with your food!  This may explain why that fast food smells like home cooked...

 

 

Monday

Oly work. It's like Christmas already!

Hang power snatch 3-3-3-3-3 reps

Roll out/stretch bigtime before and after this lift day. Go heavy and get enough rest in between your efforts.

Skill work and reverse-hypers too, stay busy.

 

 

Sunday

Rest already.

Congrats to Brian W., flew all the way to Alabamy and took 5th (men's scaled, official results pending...) at the Firebreather Challenge. All the way in beeyootiful Mobile, AL. Good job gyrene!

As for the pic... undefeated.

Saturday

A weekend for a hero. We'll do this FGB style with several lanes with mods. As usual, pick your poison carefully. Think "third round" while you're warming up and setting up bars.

"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

 

CPR/AED class starts at 1030 for those who are signed up. Compressions for time? 

 

 

Friday

Fast week. Flew by like Jules onto that box. She's in serious training mode now. Christmas is coming!

Wrap up the week with a little bodyweight blast.

For time:
100 Burpee pull-ups

From the vital viewing section: please watch Kelly's piece on the dangerous-yet-ubiquitous "Chicken Neck". The C-spine you save may be your own.  

 

And please, please, wear your normal clothes when you go to the post office.

 

Happy B-Day Shamala!