CrossFit Marina - Huntington Beach, CA

Wednesday

Focus on not leaning back too far at the top of the
deadlift. Just get that hip open and shoulders directly
in line with it. 

Three rounds for time of:
30 Pull-ups

30 Deadlift 155lb/115lb
30 Box jump 24/20

 

Yoga at 6:00...Bring a friend!

Sunday

A lot of you guys and gals enjoy Lara Bars, a very Paleo snack bar.
Here's a good link on how to make them yoursefl. 

Rest!

 

 

Friday

Just a little bit more lifting, crunching and squatting during
the week...why not? While we finish this week, think about where your nutrition is headed following this month, or even a little farther after that. Here are a few tips that may help you to stick with the Paleo kick a bit longer than a month!  

Or, find a buddy in the box to help you stay accountable.....like these two big kids. 

Five rounds for time of:

10 Toes to bar

10 Power snatch 75/50lb
10 Wall Balls 20lb/14lb

Monday

 

Beginning the week with a great arm burner...for those
of you who haven't tackled this one yet, don't be surprised if you can't do much with your arms after! Here's a good recipe for totally Paleo Carnitas .

"J.T."
21-15-9 reps of:

Handstand push-ups 
or Heavy shoulder press
Ring dips

Push Ups

Happy Birthday Chad! 

Monday

Hit it hard and heavy, and possibly follow up with some
accessory skills!  Keep that posterior chain engaged throughout the entire movement... No 
relaxing at the bottom of the squat. Starting a new week, think about if you are maintaining that body of yours by fueling it with the right supplemental foods it needs.  

Back squat 5-5-3-3-3-1-1-1-1-1 reps

 

Yoga on Wednesday (1/9) at 6pm! 

Burpee Club, day 99!

 

 

 

 

Wednesday

It's been quite awhile since you all have tackled the good ole' Med Ball Cleans. Don't underestimate the weight you choose...even the 6lb will smoke you. Here's an old school instructional video of the movement, Coach Glassman breaking down the proper technique. Wouldn't be a bad idea to brush up on these pointers before jumping into this one...

50 Medicine ball cleans 20/14lb  
5 Rope climbs or 15 Rope pulls
40 Medicine ball cleans
4 Rope climbs or 12 Rope pulls
30 Medicine ball cleans
3 Rope climbs or 9 Rope pulls
20 Medicine ball cleans
2 Rope climbs or 6 Rope pulls
10 Medicine ball cleans
1 Rope climb or 3 Rope pulls

If you have a bit of time to read, take a gander at this article discussing carbohydrates. 

 

Thursday

Welcome back kids! Eeeease back into it and remember, form first. Your heart and lungs will still get the message with this.

 

Hours for today and tomorrow:
8:00a
9:00a

4:15p
5:15 p

 

“Jackie”
1000 meter Row
50 Thrusters 45/35
30 Pull-ups

 

Notes:

Yoga will start back up on the 9th. We miss you Sonya!

A new nutrition challenge period starts on January 10th (a Thursday).  We'll refocus and get in a 30 day paleo and low/er carb stint before the return of the dunk truck around mid February.

 

 

Monday

Dreaming of a green Christmas? Make this an active recovery day. Walk four miles or run three, then...

One shopping day until Christmas!

Resist the temptation to slack off between Christmas and the New Year. Don't let the holiday party creep take hold! Robb Wolf's folks have a quick post with some alcohol facts.

 

 

 

Friday

A good lift for developing strength for the upright pull; or "enhanced-interrogation" move... You be the judge. Either way, watch the video!

 

Zercher squat or Front Squat
2-2-2-2-2-2-2-2-2-2 reps

 

 

This is a detailed read by Doc Attia that really points out the flawed nutritional science that has been relied upon over the last few decades. 

 

 

Thursday

Double under rule: If your singles are good and you're getting up to twenty in a row, try to get at least ten double unders each round before finishing with singles. Attempts count in this WOD. Give it a shot!   

 

50 Double-unders or 150 Singles

10 Push Jerk - heavy
Rest 1 minute
5 Rounds

 

 

Here's yet another good argument for a paleo diet from the WSJ folks.

 

Happy Birthday Janine!!

 

 

Thursday

Light wall balls or the light rubber slam balls for these toes-to-bar. Get a head start by watching HQ's movement video! 

 

10 Weighted toes-to-bar with 8lb ball
Row 200 meters with straight LEGS

10 Rower-facing burpees

Row 200 meters with straight ARMS
3 Rounds

 

Taking care of your food tube like you should? Here's an R. Wolf recommended primer on your digestive tract. 

 

It's bring-a-friend-Saturday this weekend for a nice ol' fashion Fight Gone Bad. Have some fun and we promise we'll go easy on your buddy...

 

Wednesday

Old school lift in this WOD. Check out the video of the movements, then watch your backside...

 

400 meter Run

20 Burpees

15 Two-hand dumbbell Bent over row, 45lb/25lb DB’s
5 Rounds

 

Here's a recent piece on ketosis from Dr. Attia. Great detail as usual, on a critical subject. Important not only for performance but general health and weight control.

 

Join us at 6:00pm for a great yoga stretch with Sonya! 

 

 

Sunday

Rest

Great job by all the long run crew yesterday! A couple more will be catching up on that one today.

 

Reminders:

Stay/get-back-to low carb!

Check out the December holiday schedule on the board.

CPR class on Tuesday (not too late to get in!).

Yoga on Wednesday at 6:00.

 

Friday

Shake out some of that yard bird with this. 

 

12 Thruster 75lb/55lb
9 Toes-to-bar

200 meter Run with 20lb/14lb Med Ball
7 Rounds

 

Now get back asap to your much more healthy nutritional planning! Those of you who didn't jump in on the low carb / paleo focus before November can start now. Keep it clean between the big-eat holidays and raise your awareness of the rowing pool of evidence supporting this.

Wednesday

Keep your bar light enough to get under fast. Watch that stance, width of your grip and position of the bar. Open those shoulders you!

 

Snatch Balance
3-3-2-2-2-1-1-1-1-1 reps

 

Yoga at 6:00!

 

Here's a list of things we've not done correctly in holidays past. A few fun recommendations for surviving the traditional meal. Follow it up with some great paleo recommendations from Robb's site (and Amy Kubai) and really get your holiday plan on.

We hope you all have a safe and fantastic holiday tomorrow.

 

 

Sunday

Rest

 

Work on your tight stuff with a visit to K Star. He's got a great piece on shoulder work here.

 

Check out some great alternatives for Thursday's get together.

Thursday

Quads need a little more love, "adaptation"? Here you go. 

 

Front Squat 1-10-1-20-1-30 reps

 

You guys got some great info on lean mass and body fat from the hydrostatic testing. Those of you that are staying with the pre-holiday nutrition focus, keep up the strong work. This is the worst time of year for that upward "creep" of body weight. So many of you have been going in the down direction lately, it's motivating! Here's a cool piece from Amy Kubai (via Robb Wolf's fine site) about that holiday eating monster. Avoid it!!

 

 

Happy Birthday Crystal! 

 

Saturday

Lighter, shorter, team oriented, yet still hellish! You'll have all the elements of a right jolly time plus a cool version of a weekend WOD you've seen before (hint: ping pong balls). This one will give you a more measurable outcome too.

 

Jimi from CF Ethos in Laguna Hills phoned and made the call: STOP SHAVING! (men and women)
This is the month of MOWVEMBER. We will have some literature at the shop and a poster or two soon but it's all about raising awareness for prostate cancer. They'll have an event at the end of the month to see who is the hariest among us... 

 

Here's another great nutrition video from Dr. Eenfeldt. This is an interview of Dr. E. Westman, another pioneer in the advancement of the lower carb nutrition and president of the American Academy of Bariatric medicine.

We spend so much thought on performance nutrition yet we still get the wrong nutrients and nutrient combinations, resulting in spurts of good performance in the gym but worse long term health prospects.  Dr. Westman points out the sustainability of good low carb high fat nutrition and how the last decade has seen such an increase in the empirical studies supporting it.

 

 

Friday

Just five rounds?! Have at this nice end of week WOD. Nothin' but form and style folks. Like our local fashion adviser here.

 

12 Push press
40 meter Shuttle sprint (4 x 10 meters)

8 Squat snatch
5 Rounds

20 min Cap!!

 

Thursday

Sugar hang over? Come work your way out of the haze with this belly buster couplet. If seventy-five isn't a good total number of GHD sit ups for you, don't waste yourself, modify.

 

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 

 

 

As we enter the season of sugar, one has to take consider this page from an old cookbook for diabetics. It was published in 1917!! How have the food ingredients known to cause diabetes and major illnesses effecting our nation (sugar, flour, starches) found their way to the base of the "Food Pyramid"?!

Watch this video of a lecture by Andreas Eenfeldt, MD. It is one of the better nutritional videos we've referenced here. Understandable and thorough, he does an outstanding job of putting the standard American diet (SAD) into the proper context.

 

 

Wednesday

Happy Halloween! Wear whatever you want just don't get it caught in anything or anyone. And candy today or leftover candy tomorrow, bring it if you want, we'll have an amnesty box.

 

For all you "row" fans. A second day of flywheel bliss. Oh and just a few Tabatas. Don't mind those.

1000 meter row
Rest 4 minutes
Dumbbell "Tabata" Thruster 

 

Here's Professor Robert H. Lustig, MD, in an interview on nutrition issues. He's promoting a healthier, lower carb diet.

 

 

Saturday

A lengthy hero tribute today. A decent gent to all, solid field Corpsman and a great American. His memory will remain strong with those who knew him.

Hydrate and pace yourself.

"Glen"
30 Clean and Jerk 135lb/95lb

Run 1 Mile
10 Rope climbs
Run 1 Mile

100 Burpees

 

For a weekend session, take a gander at this interview with Mark Sisson. More great info about combining the low carb and paleo nutrition plans.

 

Thursday

A solid hero today. We may shorten it up for some but you'll still get all the love.

 

"Tom"
7 Muscle-Ups
 (or 20 pull ups & 20 dips)
11 Thruster  (heavy)

14 Toes-to-bar or Knees to Elbows
AMRAP in 25 min

 

As we start our pre-Thanksgiving "challenge", take a look at this video featuring an interview with Doc Attia and get a good understanding of a very low carb nutrition plan. How will it effect your training for different events? A great series of interviews.

 

 

Tuesday

"Swole" shoulders comin' your way. We'll have fun options for you but either way start with a sane weight in your warm up.

 

Push press 3-3-3-3-3-3-3 reps

 

As part of our nutrition focus for the month leading into Thanksgiving we will have another visit from the hydrostatic testing truck on Monday, the 12th of November. They will charge one price for two tests. The first will be in November, the second in February.

Our hope is that since we know the average person exhibits their worst eating judgment over the holidays and the end of the year, you will have more resources to stay in a healthier mode through the less-healthy-food season.

We'll post more reminders for shopping and start up info over the next few weeks as well. Whether you like low carb, very low carb, Paleo or a mixture of those, pick a plan and educate yourself more. Just one small change at a time. Ask us, and hit up Justin for more great info in this area!

 

 

Monday

Cool fall weather and a beautiful day! Take the opportunity to get some good run efforts in. Watch that stride and don't overextend.

 

15 GHD Bench press or Bench Press 45/35 Bar
25 Back extensions

800 meter Run or Row 1000 meters
3 Rounds

 

Thanks again to all who made the event this weekend. For any who want, I'm sure Chris will be happy to run you through the workout on a slow-lift or make up day if you're so inclined; just be ready.  All we need is one more team member to score over about 284 reps and our crew will beat the first place team!

 

Notes:

Yoga/mobility at 6:00 on Wednesday. She's dialed it in for us and it is ree-laxing.

Get ready for a pre-Thanksgiving month of low-carb / Paleo press! We start on Thursday.

 

 

Saturday

We're closed at the shop today (with apologies, we're back on Monday!) for the Randy Simmons fundraiser.

Come join us at the LAPD Academy, starting at 0830 and running for a few hours. We promise there will be no traffic jams.

 

For a quick read: If there ever was a good anecdotal piece in favor of taking your fish oil, this has to rank right up there. BTW a new load of mint, lemon and tangerine fish oil bottles are up front!

Thursday

Happiest Place on Harbor Blvd.!

Ah, who would have imagined, a burpee WOD, in the midst of: a short period of increased workload to further challenge a thriving body (you+burpee ladder). Put 'em in the bank. Stop at day 25, or 50, or do the full load. Experience the increased work stage.

 

100 Burpee pull-ups
15 min Cap!

 

 

Here's a great TED talk by Dr. S. Guyenet on the historical perspective of the American diet. Cheap carb lovers beware!

 

 

Tuesday

Nice slow lift day. You can do skill work before, after, or in between your sets.

 

Deadlift 5-5-5-5-5 reps

 

 

We'll be closed, with apologies for any inconvenience, on Saturday, for the Randy Simmons fundraiser.

 

Here's a cool site to re-visit. A resource for a good variety of low carb and paleo references. For your spare time (at work).

 

Yoga at 6:00pm tomorrow!

 

 

Friday

Active recovery day; or a catch up day... work those wheels or work on technique. Make it fun, not a beat down.

 

Run 5K or 5K Row

 

 

Along with a great article by Dr. Mike Eades on the mechanism of the very low carb diet. 

 

 

Our thoughts and support are with the friends in Seal Beach today.

 

 

 

Wednesday

Just 100 meters eh? Watch your knees during the lunges and use the safest mods for those handstand walks.

 

3 Rounds:
100 meter Walking lunge

20 meter Handstand walk or Plate walk 

50 Kettlebell swings

20 min Cap!

 

Here's an interesting study reported in the WSJ about lycopene. All you tomato lovers, rejoice.

 

Yoga at 6:00! 

 

Happy that it's your birthday?! Have a great one Betsy!

 

 

Monday

Tape much? This is a perfect time to protect those hands.

 

100 L-Pull-ups or 100 pull ups 
17 min Cap!

 

Tune up your cooler weather cooking with a visit to the Paleo Table site. Looks like Suzy and Betsy made this stuff!