Hope to see all you crazy kids for another solid workout. You all have been smart with scaling and stretching this week. Join us today for a fun partner beatdown...
Take a gander at the video and find out which category you might fall under...
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Contact Us
- Call: _714 -_720 -_7239E-mail: info@crossfitmarina.com
When We Do It
- CrossFit Marina Organized Workouts:Monday-Friday 05:30, 06:00, 06:30, 08:15, and 09:15 (Please come at class time only!!). If you're late please workout at the next class! Monday - Thursday 4:15, 5:15 and 6:15 pm. Friday 4:15 and 5:15 pm Saturday 08:00 and 09:00. We are closed Sundays.
Cost
- Monthly or Daily -On a Drop-In basis: $20.00. Monthly Unlimited visits are: $170.00
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« May 2012 | Main | July 2012 »
Friday
Your old friend, your back, would really like you to think about this and take some time during your warm up to find a fun weight (@80% of 1RM) for a healthy go at this. Whether you are pulling from the ground or starting lighter and from the high hang, work up to a rational bar weight.
Grace
30 Clean and Jerks (aka ground -to-overhead SAFELY…)
Thursday
"I miss my cardio." Okay, ready, go! Or if you prefer, do AMRAP forward rolls in 20 minutes. Kidding already!
Jerry
1 Mile run
2K Row
1 Mile run
You guys have been great with the mobility work lately. Keep it up by spending a little time each day to hit those tight areas.
Wednesday
Karen
150 Wall Balls for time.
Tuesday
This can be done with great intensity while using some solid substitutions. Either way make sure you get quality band work stretching your shoulders out when you finish.
Nate
2 Muscle Ups (or 6 Pull Ups/6 Dips)
4 Handstand Push Ups (or heavy Shoulder Press)
8 KB Swings (Heavy)
AMRAP 20 minutes
Monday
A quick one for an early summer benchmark week. Have some fun with this.
Jackie
1K Row
50 Thrusters 45/35#
30 Pull Ups
And as more of you have been doing lately, hit K. Star's site. Today it's for a good explanation of mobility work from another practitioner.
Sunday
Riposo. Te lo meriti!
Idratare e tratto. Ci vediamo presto!
Saturday
Will it be a weekend monster mash, or maybe just some coffee and paleo donuts? Come have fun but, definitely wait on the big breakfast.
After you finish, roll out and get some SLOW static and PNF stretches. Have a mellow, relaxing weekend.
Friday
If you haven't been doing much running in your warm ups or off site, run this at a 3/4 pace. Keep your gait shortened up, your hips forward and chest up. We've had great luck with no hammy drama recently, let's keep it that way. No hand release on the P/U's, just get deep (shoulder at or below your elbow)!
15 Push-ups
Sprint 60 yards
Rest 60 seconds
10 rounds
Have a great weekend!
Thursday
We CANNOT get enough of this!
Today just do 2:1 Pull Ups and Dips to Muscle Ups, but make sure your range of motion is as full as possible.
Amanda
9-7-5
Muscle-up
Squat snatch (a medium weight - that you can get a deep squat on!)
Wednesday
1600 meter
Run
150 Double-unders
50 Burpees
Run
800 meter Run
100 Double-unders
35 Burpees
Run
400 meter Run
50 Double-unders
20 Burpees
Tuesday
Effort
5 Clean and jerk (Start at a light weight and increase 10-15# each time)
4 Rope climb
4 Clean and jerk (add weight)
3 Rope climb
3 Clean and jerk (add weight)
2 Rope climb
2 Clean and jerk (add weight)
1 Rope climb
1 Clean and jerk (add weight)
Monday
A bodyweight start to the week. Do a lift, then a 10 or 15 minute portion of this. Watch your paws! You'll be climbing rope tomorrow.
AMRAP in 20 min.
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
AMRAP 20 min
OR
"Mary"
5 Handstand Push-ups
10 One legged squats
15 Pull-ups
Sunday
Rest.
Hydrate, stretch and enjoy the sun!
Happy Father's Day to all you daddy-o's.
Saturday
Two-a-day or single your call.
Top and bottom of the SDLHP.
Start with a chipper, good enough for royalty. Word has it they've tried it at the Palace already. Should take you no more than 15 minutes-ish.
You'll start warming up as soon as you want but the start times will be as individuals, as you get ready.
Those who are planning on taking a run at the Aluminum Man can try a second (or single) WOD this afternoon. Known as the "Cardboard Man" it's a short but nasty version of the A.M. The start time will be @2:00 pm and the distances/location will be on the board. It's also a great warm up for the "Sprint Tri" WOD that will be held in July.
Friday
Front Squat Friday dudes and dudettes. Word of the day, slow. Take it easy and take NO big additions as you work through the sets.
Front squat 3-3-3-3-3 reps
Aluminum Man 2012 is on for July 7th. The flyer comes out tomorrow and we'll pass it on to all those interested. ALL the money goes to the Wounded Warrior Foundation The field is small and it's first come first register.
The work is:
Drink a small beverage
Run @800m
Swim (or wade if it's low tide) a jetty
Run @800m
Drink a small beverage
You're DQ'd if you throw up, or drown/DNF.
And on a more important note:
HAPPY BIRTDAY to the world's finest Navy's Hospital Corps' men and women and their 114 years of service.
Surgeon General Robinson further stated that “It is no accident that the Navy and Marine Corps are experiencing the lowest battle mortality and non-battle injury rates in the history of armed conflict ... due in large part to our exceptional corpsmen and their training.” He went on to say that “their personal sacrifices and valor in peace and combat, have earned them a prominent place in the proud history of the U.S. Navy.”
Thursday
Another classic to squeeze our lungs a bit. Get in some long and thorough stretches of your hamstrings and hips before and after this!
Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
You work, hit the gym, grab some food, see some friends, then crash. Modern workaholics get stuck in a cycle of work that cheats our sleep. Remember you can't play catch up on sleep deprivation. Here's a little graphic to get you thinking about making some time to rest. Yes, you.
Wednesday
NO one arm HSPU's allowed.
Good times in two directions today. Heavy DBs if you want, but only if you can get deep with 'em.
21-15-9 reps for time of:
Hang squat clean, (medium to heavy) dumbbells
Handstand push-ups or heavy shoulder press
Thanks to all who supported the CF for Hope WOD on Saturday. In our humble local effort as fundraisers we ended up in the top third over the weekend out of the nine hundred and forty affiliates participating. You guys really came through for those who need it. We were honored to have you.
Tuesday
A few good benchmark WODs this week. This lady never disappoints.
"Nancy"
5 rounds
400 meter run
15 Overhead squat 95/65
We will have good mods for the OHS that will make sure your shoulders and traps get all the love.
Monday
Welcome back to a fun classic. Take care of your hands before, during and after this work. Jabbing your fingers into hot sand, ninja style is very popular, sure, but might play havock on that manicure. Pumice stone or light sandpaper will bring those calluses down to size just fine.
Morte per Pullups
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.
Modify as needed of course. If you get to failure early, stop and wait one minute, then start back at one p/u per minute and go for 20 minutes.
Sunday
Rest
Stretch
Hydrate
Prep some food for the next few days.
Relax with some friends.
Saturday
Just having finished that pull, he's looking good getting himself under that bar.. Nice work Jason.
CrossFit for Hope day! Come, bring a friend if you want, we'll have way-scaled versions for a good fundraising effort.
Here's the work:
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
Completed FGB style, with one minute of max reps of each movement. Three complete rounds of the five movements with one minute rest in between rounds. Get flat. Bring a friend but no visitor plays without signing a waiver! Bring your own cold one/s for your post WOD cool down.
Hey huge shout of thanks to Travis and Mary at CF 408. They're a young affiliate in south San Jose and incredible hosts. Pay 'em a visit if you're in the area!
Friday
No 7:00am workout today ONLY!
And the form focus continues with...
Lifting! Pick one, or a few reps of each. Get good warm up lifts in before loading up. We'll mobilize those hammies for you.
Back Squat
Shoulder Press
Deadlift
See you tomorrow for the CrossFit for Hope workout! Please consider an online donation to support the awesome nationwide charity (or you can donate at the shop!).
Thursday
Pick-a-skill day. If you don't have the time to do either the row or run, do some medium weight (and low rep) Oly lifts. Or pick one or two other movements and get some light technique work in.
Endurance work:
Run 10K or 10K Row
Option: Try the 10k row in 1K intervals, choose either a two minute rest interval or wait until your pulse drops under 120 beats/min. before starting the next pull. Track your total time; you might be pleasantly surprised. Pressed for time? Try that in a 5K.
Wednesday
Nice and smooth. Deep squats. Nice neutral neck through the burpees AND pull ups.
21 - 15 - 9 reps
Front squat
95lb/65lb
Burpee
Pull-up
As you move through the day and/or this workout consider this video by K. Star. The relationship between torso and hips as it relates to back pain, efficiancy of lifts, etc. can't be stressed enough.
Reminder: This Saturday come join us for a little fundraiser with the CF for Hope workout! 17 minutes of lighter weight blast for a great cause. Sign up on line or drop off a few bucks to help out when you work out. Thanks!
Kings baby! Make it happen!
Tuesday
Proper depth at the bottom of the ring dip.
Remember, no clock. Just a great time for skill work and things you NEED to work on. Safely.
Five rounds
1 L-rope climb (or Rope Climb or 5 L-Pull Ups)
5 Handstand Push-Ups
10
One-legged Squats
Revisiting K. Star's good postings, here's something you all should consider if not now at least in the next year. We've posted about the availability of this type of testing locally. Check this video out and see what type of panel you may want to get run on yourself.
Monday
A good Oly day! An easy start to Form Week with NO CLOCK. Get multiple light warm up reps while you prep your pulls. Make sure and OPEN your hips all the way on these.
Clean 3-3-3-3-3-3-3 reps
And not just for older athletes: Here's a quick read with yet more research on why the amount of weight is less important than your good technique. The weight increase will come.
Happy Birthday Dee Dee!
Sunday
Note thrilled expression on child.
Rest. Do something with your kids, or your friends' kids! Jud shares with us how to save room in your luggage. Kids make excellent workout gear.
Great work yesterday on the lift and boogie. You guys all impressed. Especially Crystal and V. over in the quiet corner!
Here's a cool little discussion of rehab progression ala K. Star. It's a sound description of a path to recovery (also a description of some types of CF programming). Watch!
Saturday
A fun little AMRAP for a cool crew. Pairs or a trio, come get a good heavy Deadlift (along with some other quicker, lighter work).
Reminder: Next Saturday we will hold the inaugural CF for Hope fundraiser. It's an FGB-style workout that will only take 17 minutes total. You can sign up to donate on line or bring money that day. Every little bit helps this great cause. Bring a friend, we'll scale!
