CrossFit Marina - Huntington Beach, CA

Wednesday

 

Quick, seven times seven on the deads?  Alright then, back appreciation day. Keep it straight and locked tight through all movement. If you need to open and reset your grip on every Deadlift rep, so be it. No ripping that stick from the ground with bent arms, or like your starting your chain saw.

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Take your time stretching out after this one; roll out slowly and don't forget the bands.

 

Congrats and good luck to the hardy crew who are running the HB 1/2 Marathon this weekend.  Start looking for your unofficial beer and wine table around the top of Edwards Hill. Kidding, sort of; we may not be able to swing the paleo vodka.

ALSO big congrats, we think, to "A.M." (travelling CFM'er), who completed one mile of walking lunges in 1:22::55. Still waiting on the aftermath debrief from that one. Brought up only to show how this stuff can prepare you for the unknown and completely bizarre (including bets). There will be none of that going on around here. None!

 

 

 

 

 

Tuesday

 

Jackie, we thought we knew ye... Pick your number of rounds wisely if you've been off it for a while.

 

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups 

Food logs are looking good. Keep filling 'em out thoroughly and be honest. If you forget something you can catch up on it later in the evening or the next day. This is a proven process and we know you can ensure positive change with your tenacity. Nice work.

Part of keeping on top of the change is the hydrostatic testing from Fitness Wave.  The truck will be out on the 21st between 3 and 7 PM. Another great resource is The Art and Science of Low Carbohydrate Living, by S. Phinney and J. Volek. 

 

 

Monday

 

A nice standard to start the week with.

Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips 

Warm up your hips for this with a little pre-WOD work from K.Star. Keep the screaming to a low volume please.

 

Reminders:
Next week, Form Week, starting on the 6th. You've been awesome with technique lately so this should be fun and there'll be some options to work on.

Also, we'll be at the beach on the 11th for a little wet and sandy. Dry and sandy for most of you. More info on the board. 

Happy Birthday Sara! 

 

 

Sunday

Superdoc shoots for some accuracy.

Rest!

Hydrate.

 

Catch up on your reading. Preferably out by a pool.

 

Catch a little pro Bowl maybe (streamed live at 4:00pm local).

Finish up with something like this for dinner. 

 

 

 

Saturday

 

Wake up!

 

A triplet with 21 minutes of work awaits.

Shoulder Press
Box Jumps/Steps
Ball Slams - 50# ball... 


The bottom and top of Toes to Bar, eloquently displayed by C. and C.!

 

 

Friday

FreAKin' OLy dAY!!!

 

Do your big honkin' fast lift, with form to write home about. There will be progressions/options that you can work on for this movement. Take your time and don't rush your attempts. Most of us should start this today from the high hang and work up to the full lift.

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

 

Then go home and get knotted up about what our kids are eating...  In case you started to relax and think the USDA was getting it right, here's their latest, "For example, instead of cheese pizza, students will receive whole wheat cheese pizza." As always, our friends at Micky D's are shoring up their end of the bargain...

 

 

 

 

Thursday

What weight wall ball to use? Use the weight that lets you nail both that perfect squat depth and the target height. Not once, but at least 80 percent of the workout. Pick the right ball in your warm up and keep the standard. You can do it!

 

Five rounds for time of:
12 Wallball shots, ___ pound ball
12 Toes-to-bar

 

 

The food logs are looking great for some of you. It doesn't matter where you're keeping it, just do it (along with your workout log!). You need to get that assessment value that can result in great outcomes like the one documented here.  In his story, Doc Attia gives us a great perspective and real inspiration on acheivable body transformation. The full history is completed with links on the right side of his page under "My Personal Journey".

If you're frustrated or you want to find more local inspiration, look around. Suzie has some incredible numbers to share. Some of you have made great strides. Keep up the good work; you are motivating! 

 

Speaking of motivation, congrats to Will! He got word a couple days ago that he actually took third place at the OC Fairgrounds event a couple weeks back. Great work.

Wednesday

K Star gives some food for thought about observing and working on movement patterns. Which brings up... Raising your hands while in the squat has obvious benefits, depth and a more stable lumbar spine being two of them. It may take a while, but that increased range of motion will come.

 

Today's work:
Run or Row 5K

 

Then a slow lift or some light skill work, and roll and/or stretch it out when you're done!

From the "It Doesn't All Have to Be Wildly Intense" file: check out this WSJ article on stress. Long story short, it relates directly to your training too. Overtraining will set you back too far. Monitor your overall recovery and take that occasional day off when needed!

 

 

Tuesday

New rollers and new bands floating around. Remember, it's the Gumby routine before (shorter, dynamic stretches) and after (sloooow band and roller work).

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

 

We know you have access to all kinds of Zone or Paleo cooking tips on the web. Whether or not you're into curry, you want to have fun cooking like Nacho as he throws together a little chicken curry. Healthy and funny, great!

 

 

Monday

Slow lift day! Plus a little skill work; pick what you need to work on (there may be like, one small thing), then don't overdo it. Break the movement into workable pieces and watch the total reps.

 

Back Squat
3 - 3 - 3 - 3 - 3

 

Get in the habit, wherever you're keeping it, log that work, nutrition and sleep info.

Here's a vid from Dr. Michael Eades about use of all statins correlated to increased diabetes. He obviously is not a fan of Lipitor, Crestor, ("statins") etc., but in this vid he hammers on a finding by a Harvard Medical School study that clearly shows a problem with the pharmaceutical industry's biggest cash cow. If you have a family member or friend on this family of drugs they might want to watch the vid and/or read the following. 

 

 

Sunday

Rest.

Have a birthday! 

Watch one or two NFL Conference Championships and cheer John H. as he works that 49ers game:
12:00 on CBS - Ravens and the Patriots
3:30 on Fox - Giants and the 49ers

 

Watch this quick vid of a portion of an interview with Dr. Peter Attia. Sharp guy, a really sharp doc, speaking about insulin and nutrition. It's brief, don't worry. This physician is teaming up with Gary Taubes on a project over at the War on Insulin.com. You will be reading more on this, hopefully much more as these two hard working gents strive to improve the health of our nation.

 

 

Saturday

Rainy day fun! Come on in for some fantastic Filthy Fifty follies.

 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

We've got some smoked shoulders from this week. Take it easy (or off!) if you're among those. As always, there will be mods.

Friday

End the week with this solid hero. Amaze your friends and inspire people with your skill and full range of motion. A "no time" form week could be coming soon; stay ready.

 

Nate
Complete as many rounds in ___ minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

 

Dynamic stretches before your work: i.e. shoulder rolls, 15 second band stretches, then roll out your hips and hamstrings. SLOW stretches later, when you're done.

 

Interesting WSJ health article about digestion. How're your guts doing?

 

 

 

 

Thursday

Ye Olde Death by Pull Ups? Remember the tape day practice we had a couple week ago? Time to practice what worked then. As we've done n the past, if you fail at say minute twelve, start over on minute thirteen with one pull up, then see if you can last until minute 20. If you rip, stop!

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

 

 

 

Wednesday

Nice couplet to practice your midline tightening with. We may alter your round count. Either way, watch - your - backs! It may be best to pick two endpoints for the WOD.  Pace the work so you're feeling great and using top form all the way through.

 

____ rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups 

 

Watch this vid from Kelly relating to the deadlift before your workout if you can and improve hip mobility both pre and post workout. 

 

Tuesday

Dust off the old wall balls and make 'em fly for this classic! And stay in the Paleo-zone while you're at it. Find your way through the flow chart. Stay on those food and WOD logs; small steps, achievable goals!

 

Dose of the day:
Kelly
_____ rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 

 

 

 

 

Credits to N. Voelzke for the fun graphic!

 

Monday

Happy MLK Day - regular schedule today.

Players choice Monday. How do you feel? If it's still hurting don't work it! Modify for it. If on the other hand you're just a litle sore, get in and stretch, roll out your worries and take an easy stab at the movements with lighter weights and shortened ranges of motion. Don't overdo it.

 

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

and then / pick one of the following for a 10 minute run of:

Cindy
Complete as many rounds as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

K. Star's latest vid discusses an interesting series of strengthening moves for your pelvic floor. Load ordering, always an important factor for therapists, is mentioned. It's basic concepts are good to understand. This video can contribute to a number of our lifts/movements.  

Great job and big congratulations to Will in his competition this weekend. As always, he gives his best with best form possible. Get some rest and rehab bro.

 

 

Sunday

Rest!

 

Cheer Will on in person at the Fairgrounds (he's doing well!) or watch him on the live feed!

 

Stretch and roll out. Water up and prepare the food you can for the week. Watch two bitchen' footbal games.

 

Don't wait too long if you're thinking about running the 5K in Seal Beach on April 21st. You're all runners now. If you just ran four with a vest on (and did a bunch of work to boot) you can sure do 3.1 with a bunch of normal schmoes.  The link (for both 5k and 10K races) is here. You can do it!!

 

 

Saturday

A honkin' order of work today. Get a good warm up before jumping into this and remember, it's no sprint. Make it a fun long one and put a nice finish on the week.

 

Hidalgo
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Get some long (2-4 min. each for hips and shoulders) slow stretching in after you finish.

 

Will's 1st heat at the OC Fairgrounds starts at 0900 today. John's brother's first heat is at 1100.  First mandatory athlete meeting is at 0800.  Good luck guys!

If you're trying to stay on track with your nutrition, good on you. Small changes that are acheivable, smaller portions and tracking your data are critical. Use your logs or get signed up. Shoot me a gmail address and we'll add you if we already haven't.

 

The Seal Beach 5K and 10K runs will be held on April 21st this year. It's a great time and a handful of us have signed up already. If you'd like to join us for the 5k the link (for both 5k and 10K races) is here.

 

 

Friday

Nothing else to say other than, no calling in scared.

Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

 

Then do a Westside lift, stretch and get while the getting's good. Tomorrow is a long one (but we'll have a chopped version for teams!).

 

Remember! Tomorrow at 10:00 we'll have an informal Westside Barbell familiarization session and you'll have a chance to ask questions about the programming and experiment with some lifts.

And if you can't get to the OC Throwdown to cheer Will on this weekend, follow it on their live feed at:
Oh, it's not announced yet... But it should be tomorrow at their site: www.octhrowdown.com. 

 

 

 

 

 

Thursday

Remember, whether running with a pack, barbell or our local favorite, the log... watch your vertical movement. Shuffle, don't run hard. Your traps will thank you.

 

Dae Han
Three rounds for time of:
Run 800 meters with a 45 pound barbell (be practical - If there are cars, rush hour, etc. grab a heavy DB for your run...) 
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

 

A nice post-wod shoulder stretch to finish this off? Hit the bands baby.

 

Here's more good ammo in the low carb = heart health saga. Including an interesting line about sticking below 15gms of "net" carbs per meal. Gets your wheel turning. Thank you Dr. Davis.

 

 

Wednesday

A series of heroes this week. A bit out of order but as always, meaningful reminders of the sacrifices made by these special Americans. 

 

Ricky
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

 

Many of you have experimented with the bands on various aspects of your hip and shoulder mobility. Here's a good vid from Kelly about combining methods of stretch-band usage to get into those hard to work spots.

We've seen some good activity on the WOD/Nutrition logs. While we're learning from you all and like the two way opportunity for input, the important thing is that you keep the info somewhere. A simple Excel file is really the best option. Say the word and we'll get you on board.

 

 

Tuesday

Three words today, wrap-your-wrists. Or just as important, prep-your-shoulders; with some good band work and PVC rolls, etc. 

 

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

 

Remember we'll have an informal session at 10:00 this Saturday to go over the Westside strength bias programming. These are safe lifts that support every aspect of our daily workouts and can only broaden your strength and fitness capacity. 

 

For those of us who have committed to changing our nutritional behavior, this is a must read article. Michael Eades and his wife Mary are physicians who have written Protein Power and several other great low carb diet books. This is a great first-of-the-year post with outstanding links to other resources.

 

 

Monday

Tape your hands for the  pull up bar lately? You might give it a shot to refresh your taping technique. You may not need it today but watch those callouses either way. Stay in the game like this young lady. Motivation.

 

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

 

Check out this article on Joe's team victory last Friday. Took the season opener in the last 4 seconds with a three point shot, against the team with one of the hottest players in the county. Nice job coach!

 

 

Sunday

Rest. You need it.

Take a look at your nutrition log for the week. Review how you can start recording your info more clearly as well as identify patterns that start to emerge (i.e., what crap should not be in there?! what good items are you consuming too much of?).

If you haven't got a food log or WOD log going, start now! Use your own spreadsheet or use one of our G-docs. Start recording; it works.

 

 

Saturday

Sadly there will be no jumping in cold water this weekend. In other good news, you get to work with a team this morning to bang out some reps before catching your NFL playoff action later.

We'll have some fun with:

Each team has to complete as many 200m Runs with a log as they have members (individual run). 

Then - 
Each team completes sixty reps per member of:
Burpees
Bar Squat Jumps
Double Unders 

With early finishers helping bring up the others' numbers.

 

Next Saturday we'll have a short session starting at 10:15 on strength bias work (based on the Westside Barbell method), for any members who want to join us. Tom will talk about the programming he's been posting for us and we'll have the oportunity to do some of the lifts. It's a good time to see how you can strengthen your overall outputs by integrating this into your workout days. We're graateful to Tom for all the support he's lent to this.

 

Then don't forget the wild card games today!
Bengals vs Texans - 1:30 PM (PT) NBC
Lions vs Saints - 5:00 PM (PT) NBC

 

Have a great weekend! 

 

 

Friday

Easy end to the week? Not if you need to make up a WOD or some additional strength work.  Don't waste the chance if you're feeling good. Thrill with a skill even. Think of what you could mess with: handstands?  Kidding. Double unders and or Pistols maybe.

Front Squat
2-2-2-2-2-2 reps

 

Take a quick look at a vid from the site we all need more of... for a great piece on rolling out in a slightly different way.

 

 

Thursday

Congrats to Fabia and Adam and welcome to the smallest newbie, Joaquim Christian Bianco Frisius! Perfect shot for a rest-day-Thursday too. Nice full head o' hair brother.

You've got to get outside in this fantastic weather. If you haven't been able to get some sun recently, sneak away from work for a bit and go down to the water. Check out the big waves. Look for Deb on her new custom board!

Here's a quick indoor blast for time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

In your spare time... check out this quick guide to fish oil from Dallas and Melissa at Whole9. Those of you who haven't heard but still might want to get in on the online nutrition monitoring, let us know and we'll set you up. Get yourself on track with your intake, don't guess.

Melissa and Dallas will be at Team CrossFit Academy in Monrovia later this month. An excellent seminar on a critical topic (your nutrition!) for a fair price.

 

Wednesday

The holiday week is flying by.  Here's one for your new-Christmas-kicks. We've got two really tight 1 kilometer options.

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps


Work on some POSE drills in your warm up movements. Practice shortening your stride and watching your footstrikes while maintaining a good upright body position.


Finish with some Oly lift singles of the SN after you cool off a bit. Just work the technique, don't go over 8 sets of 1 x 70%. 

 

 

Tuesday

Quote of the day yesterday "A resolution is something on your To-Do list for the first week of the year." We can't let that happen and our health is too important to pass it up. We want each of you to have the opportunity to get as much information as possible to initiate the nutritional changes you deserve for your the coming year and beyond.

If you're at your ideal weight, great! If you want to refresh your knowledge and jump start your choices, even better. A great Paleo based reseource is Robb Wolf's 30 Day Transformation e-book, downloadable for $15 for another 24 hours at this price. The discount is reflected when you click the "add to cart" link.

Your performance can only benefit from it.

Tuesday's fun:
21-15-9 reps for time of:
Cleans
GHD sit-up

Followed or proceeded by dynamic lifts for the shoulder if you are so inclined.

For your cool down mobility work make sure and  work some slow stretches for the hip flexors and shoulder.

 

 

Monday

New Year, new goals. Our objective this year is to completely overhaul/review/reinforce our nutritional perspectives. Some of you are spot on, weighing and measuring or following a paleo path to the letter, keep up the good work. Those of you who are within the weight zone that you want but have concerns about cholesterol or glucose levels can also benefit from this.

Those who want can participate in an online monitoring program designed to better educate you to what your intake looks like and what direction you want to pursue. No better time to get started!

The welcome back work.
Three rounds for time of:
Row 1000 meters
Run 800 meters


Working out hard or taking the well placed day off, either way, visit our friend and mentor, Kelly's House of Limber for another informative episode.