CrossFit Marina - Huntington Beach, CA

Wednesday

Some of you will be resetting between every DL. Don't despair! Your back will thank you later. It's even more important if you're wearing thicker shoes for double unders.

 

30 GHD sit-ups 
30 Deadlifts 225lb/185lb
30 Double unders
30 Overhead squats 95lb/65lb
30 Pull-ups 

 

Had a physical lately? Don't wait around, if it's been a couple years get in there and have them check your insides out. Then give good consideration to what your doc is putting out as "patient education". Here's an article covering some current cholesterol info.

 

Tuesday

Hopefully you haven't been worrying about this Frannie for the last couple days. Option a) lungs-o-fire; option b) heavier, or lighter, or in interval format... Remember, "smooth is steady"...?

 

"Fran"
21-15-9
Thrusters 95lb/65lb
Pull-ups 

Please keep those small donations coming for the Koins for Kenya project. We'll be collecting money at least through the end of the week and every bit's appreciated.

 

 

 

Monday

Be it "power snatch from the high hang," or a much lighter weight, do it safely and remember the words of the inimitable Coach B., "stance-grip-position of the bar!"  This is a perfect day for a Burgener warm up along with some reverse-hypers!

 

"Isabel"
30 Snatches 135lb/95lb
(Use 95 pounds, 65 pounds, or pvc if it'll help your form!)

 

Rest for about 5, then finish up with a mile run or a 2K row.

 

Then here's a link to K. Star's part two of getting your midline in line with Jill Miller, guts first today.

 

This Friday evening we'll be hosting an Oly lifting clinic with Coach Eric Burkhardt.  He has years of experience working with the Oly lifts and elite level athletes from UCLA to public safety pros. The times and cost will be up tomorrow. It'll be for a small group and if you want to work on your technique this is definitely for you.

 

 

Sunday

Rest!

 

Hydrate, stretch and pay a visit to the mobilitywod site where you can catch this first of three segments on maintaining or rehabbing that upper thoracic region (your upper back!). We'll be going overhead a bit this coming week and you should watch this series of mobility pieces to help keep yourself groovy and pain free.

 

A HUGE thanks to all who donated to the CrossFit Kids for Kenya fundraiser that started Saturday. We'll keep the can (really it'll be there) up front for another week or so then ship what we have to the good folks supporting the Gona community of Kenya. Please toss any spare change you have into the pot for this non-profit for the awesome work they're doing.

 

 

Saturday

Come get a partner thumping; I mean, a mutually enriching exposure to adaptation with a new friend... Not some stranger sticking you. Really!

Teams of two or three go after it, for about a 15 minute blast. You've had a heavy week so this is a little lighter fare.

You'll see the WOD when you open the envelope...!

 

A few weeks back we began mentioning the CF KIds / Koins for Kenya fundraiser. Today the CF Orange County folks (Jeff Hughes and company) are at the OCFA facility in Irvine with their premiere event.

We're respectfully asking everyone to bring in ten bucks over the next week or so to donate to this cause.  We're going to add our money to the much larger amount that the CFOC folks will generate in the hope we can build a water well, cystern and school house for the city of Gona, Kenya.

The members of that community have committed ten percent of funds needed for the projects and are actively engaged in the construction. They just need our distant support. Thanks for the consideration!

 

 

 

And on the nutrition front:
Here's yet another article on the negative effect of a high carb diet, this one from Reuters. Watch the intake of processed c^@#!!!

 

Friday

A classy classic, and a special for the lovers of rings (short arms!). Pick a version that you haven't done recently (or yet) like full squat cleans vs power cleans, and stay with that movement through the WOD. Compare your data.

"Elizabeth"
21-15-9 
Clean 135lb/95lb
Ring Dips

 

Don't forget the Firefighter Challenge Fundraiser tomorrow at the OC Fire Authority.  If you're going down there have a great time and thanks for supporting the cause. We'll also be open here and want to thank all of you for dropping some funds in the can for this CF Kids and  Koins for Kenya effort.

Thursday

Start with a little Burgener warm-up today and then be sure to stretch those hammies. For the clean and jerks pay attention to your grip width and don't let your feet get too far apart on the landing position. Experiment a little with your foot postioning on the rope climbs and DO NOT get sloppy on the runs.

 

10 Clean & jerks 185lb

100 yard Sprint

7 Rope climbs

100 yard Sprint

1 Clean & jerk 185lb

Oh and watch out for this dude on those runs.

Wednesday

IF you don't have experience with the split landing you will be sticking with the regular or even power snatch. And for the other movements watch for Matty G. or Chris to demo some bar M/U's. We've got a cool band method that may work for some.

 

3 Rounds
8 Split Snatches (115/80 lb)
7 Bar muscle-ups (or 21 pull ups and dips)
Run 400 meters

 

 

 

 

 

A beautiful 25th Anniversary to the finest woman and best friend I've ever known.

 

 

Tuesday

Cleaning Day; not as in cleaning the floor with your buddy! Keep your starting weight realistic and form oriented, no more. If you want to stay with one bar weight the entire time, fine! We'll get you warmed up, Coach B. style.

 

Complete the following every 60 seconds for 15 minutes:

Clean - 1 rep

Begin with _?_ pounds (a safe weight determined during your warm up) and add no more than 10 pounds every 60 seconds (or scale as needed, i.e. staying at one constant weight).

 

 Notice no mention of full squat clean...?

 

We have a can in the shop now for donations to the Koins for Kenya and CF Kids' effort to raise funds for "our" village. Please consider a donation for this, specially if you're not able to go to the Firefighter Challenge at OCFA this Saturday. Thanks!

 

 

Monday

Get ready for your Olympic competition! You can't get there without that awesome technique you've been working on.

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents 

Under the reminder files: In case you were doubting your common sense, check this link and stick with water and good paleo-ish chow to best address your hydration. 

 

 

Sunday

Rest; stretch your bod.

As you gear up for next week please think of the outstanding work being done by the CF Kids program supporting Koins for Kenya.

Jeff Hughes is having a great fundraiser at the OC Fire Authority this coming weekend with a completely unique WOD set in the context of fire fighting. The event link is here.

We are supporting Jeff and if you can't get to this incredible event we're respectfully asking all our members to please consider giving $10 bucks to this efficiently run non-profit.

Combined with the large output from Jeff's CrossFit Orange County and several other affiliates, we hope to be able to provide the the village of Gona with a school house, a water well and storage container. For more info on the village and the CF Kids for Africa effort please check out this link.

Saturday

 

Blair Morrison talks rings.

Repeats o'plenty! Bring your favorite running shoes. Start at around 50 percent of your full speed and keep an eye on the feel of your lower back, hips and hammies as you fatigue.

Pick a standard for the day. Either fast as you can (once warmed up fully) for 5-7 rounds based on form, or as many as you can at a 5K pace (8 or less rounds).

8 rounds of:
Run 400 meters
Rest 90 seconds 

Your score is your total time not including an 8th rest period.

Follow with a good series of nice looooong stretches.

 

Go Angels! 

 

Friday

 

Sports psychology in action!

A shorter version will be on the board also for the mortals among us. Gotta love a couplet! Tip-o'-the-day, don't use a hella-heavy wall ball!

 

 

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

 

 

 

Thursday

Slow and strong today. Get as deep as that form will allow. A perfect day to get a great warm up then get some best effort lifts with either moderate weight, modified range of motion or both. Form first!

 

Overhead squat 5-3-3-3-1-1-1-1-1 reps.

 

Strong but flexible like these Gumbies. 

 

Here's a great link with a story about another Olympian doing CrossFit. A motivating sailor. 

 

Wednesday

Hmmm, a little speed endurance? Treat these short runs as more than just a breather, and watch your stride technique.

 

Tumilson
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts

 

When you finish roll out your quads and get some long slow wall squat stretching in.

 

Here's a fantastic (if a tad long) video by Doctor Peter Attia. If you have kids or give a heck about nutrition this is a must see regarding the status of nutritional science in our time.

 

 

 

Tuesday

 

Smart modifiers!

A bodyweight toaster. Modify to keep it sane where needed and make it fun. Really watch your backs and shoulders, taking it easy but being thorough in the warm up (at your pace).

 

 

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

 

 

 

 

Monday

Fired up from watching the Games? Of course! We want you to continue to pace your work for safety-with-form but here's a cool article on training mind set that you can work into your skills.

 Get started with a beautiful monster:

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

 

Relevant quote from the article for training and nutrition, "...life is nothing but a habit. Get to work."

 

 

Sunday

Rest!

A crazy weekend of fun calls for a time to regroup and get our nutrition back in order for the coming week.

Thanks to all our visitors over the last few days.  It's been a blast seeing everyone. Safe travels home!

Saturday

Check out the POSE technique of this future Games champion. Nice form! Those of you going to the HDC, make sure and hydrate like crazy up there. The place is pretty hot.

 

We'll have a little team fun today.  Should be around a good 20 minutes worth. We'll have Toes to Bar, Box Jumps and Double Unders with a little rowing.

 

If it's still muggy there'll be an ice bath for you to try out too. Bring a towel and get your recovery on after the WOD.

 

 

 

Friday

Nice bodyweight Friday. The outdoor version is optional if it's still raining. Those 5:15 people are wacky like that! Watch your shoulders on this (we may just be saying this to keep your mind off your sore-broad-jump-butt).

 

"Brenton"
Five rounds
100 feet
 of Bear crawl
100 feet of 
Standing broad-jump
Do three Burpees after every five broad-jumps.

If you've got a twenty pound vest or body armor, wear it.

 

 

 

 

 

Thursday

Just the right amount of leaning back, or "finish" for this weight at the top of the pull.

Treat your hands right today! Tape 'em or a do modified version of the pulls, just don't leave yourselves shredded. Make those Push Presses good complete movements each rep too please. Good opened hips at the top and with separation between reps. The one legged mods will be to plate stacks or on boxes.

 

 

Complete as many rounds as possible in 12 minutes 
12 Push press, 115lb
12 Chest to bar pull-ups
12 One-legged squats

 

 

Here's another great link from Doc Attia's blog regarding foreign diets and carbs. Think smaller portions. 

 

 

 

Wednesday

Slow-lift-hump-day. Take it slow, get rest in between efforts and if you're going big USE A RACK.

 

Back Squat 1-1-1-1-1-1-1 reps

 

When you finish, roll out your quads and spend time in a wall squat!

 

Take time to read this recent post by Dr. Pete Attia about a well constructed nutrition study . His collaboration with Gary Taubes, Robb Wolf and others is providing outstading nutrition information. Once we lose the weight, what are best strategies to keep it off?  A worthwhile take away, "be willing to self-experiment until you find what works for you". But do it with a good plan.

 

 

Tuesday

Today's work, a little gift from Coronado. Make sure and either set a decent pace or actually release the bar each rep to maintain your form and reset.

 

"SQT"
Three rounds
10 
Ground to overhead 95lb/65lb
200 yard Shuttle sprint, 50 yards there and back twice.

 

 

 

 

Monday

Everyone knows her song...

Holiday week behind us, Games weekend ahead of us (schedule here). Lots to do! Be safe and align your ambition with your ability. Make it fun and hard at the same time and you'll avoid injury more effectively than going too heavy. Then you can watch the true monsters this weekend.

A Monday Hero WOD:

"Strange"
Eight rounds
600 meter Run
11 Weighted pull-up 1.5 Pood,
11 Walking lunge steps, carrying 1.5 pood KB’s
11 Thruster 1.5 pood KB’s

 

 

 

 

Sunday

Rest!

 

Congrats to Steph on the Tough Mudder in Snow Valley yesterday. Altitude and dust combined with bad-A tenacity.

 

To those who supported the Wounded Warrior Foundation at the Aluminum Man, thanks for giving your morning. You guys go 'til it hurts then just don't stop.

 

 

 

Saturday

Kind of like a a holiday weekend... but more relaxed. Pick a sane number of rounds and hit it! Then get out there and move around in, the sun! 

 

___ rounds
15 Knees to Elbows
15 Hip extensions
15 meter 
Handstand Walk
15 Box jumps, 24" box 

 

Aluminum dudes and dudettes, the fun bus leaves the gym at 0800! 

 

 

Friday

No collars. Work up reasonably. Use a partner/spotter and have fun with your warm up and cool down stretches!  

 

Bench Press 5-5-5-5-5 reps

 

Here's an interesting comparison study of three different nutrition styles courtesy of the WSJ.

Aluminum Man tomorrow! Carpool at the gym at 8:00 sharp if you want.

 

 

Thursday

Suggestions: Hydrate and clean up that nutritional intake; back to cutting out the crap today (but we hope you had a great Fourth!). Also go a a steadier pace and use sub-maximal weights today.

Thanks for an incredible time yesterday guys and ladies. From the low carb to the not so low, the food and the company all made for an incredible if not a little overcast holiday. 

21-15-9
Deadlift
 225lb
Thruster 95lb/65lb

 

Workout times are at 8:00 and 9:00, then all the regular evening times.

Wednesday

Happy Birthday to the finest nation on the planet! She may have a wrinkle or two but she's still amazing! We're grateful for those that keep us free.

Go for a nice long bike ride or walk along the parade route today. Maybe after running that "locals only" 5K in the morning.

We'll have two morning WODs (8:00 and 9:00) and then all the evening workouts tomorrow too. See you then!

 

 

 

 

 

 

Tuesday

 

Some healthy options for the 4th???

This is a WOD that will definitely be modified for most.  Watch your total reps and don't fry yourself.

"NICK”
12 rounds for time of:
10- Hang squat clean 45lb DB’s
6 Handstand push-ups on dumbbells

 

After reading this article you might try the "B-Y-O-Food" healthier/paleo Fourth of July BBQ. Keeping your choices simple and more natural is never a bad choice. Whatever option you choose, make it work for your tastes; and enjoy the day!

 

 

Monday

Slow lift day. And a heavier lift only if your form is clean. Shoot for the full movement with the lightest bar that you can, making progress in small increments. Start from the high hang if you need to reinforce the movement.

 

Snatch
2-2-2-2-2-2 reps

 

Holiday Schedule:
Wed. - Closed (do the HB 5K!)
Thurs. - 8:00, 9:00, 4:15, 5:15 and 6:15 workouts.
Then back to the usual!

Then Aluminum Man this weekend!