CrossFit Marina - Huntington Beach, CA

Saturday

We're closed for the nutrition cert today.  But you can't have better weather for a time trial run at the beach!  Measure out a distance of your choice and hit it.  Let those shoulders relax.

If you're coming to the cert, please park on the street (you'll see the construction when you get there...).

Have a great time!







Remember the Fitness Wave hydrostatic testing crew will be here on Friday the 20th starting at 0700. There's a registration sheet at the shop.  Good time to get a data point for your lean muscle mass and percent body fat.  You've all worked so hard on the paleo and paleo zone efforts we want you to get a good perspective of your progress beside your PR's.  We'll get them back here in January or February for another look.

Friday

It's here!  Robb Wolf will be here this weekend to present his outstanding Nutrition cert.  We're looking forward to having him and hearing what's new.  There are always good things taking place up at CF Norcal and Robb has a gift with his ability to spread the word.

Please park on the street if you're registered and coming to the Nutrition certification. We are short on parking and they are doing construction in our lot as well.  Thanks!

We'll be closed at the shop on Saturday!

And for the end of your week, there's a little stretch for your sticks:

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.

There will be a floater at 5:30.

Thursday

Feeling "swole"?  Strut your stuff like the bad dudes with:

Le Totale De CrossFite
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


 
There will be options of a single lift with a metcon as well.











        



  


There will be a Floater at 5:30.               

Wednesday

This WOD should be an interesting exercise in modification.  As in, no one escapes the fun.  But remember we're right here with you!

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

 

A nice little variation of Nancy that I'm sure we'll remember for a while.


   

Reminder, we'll be closed at the shop for the CrossFit Nutrition cert on Saturday.  Make sure and get into the Floater on Friday at 5:30 if you can!

Tuesday

Some good old fashion, all American runnin'!  And make it snappy, you. 

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

We'll have rowing and other mods for you.

  

Robb Wolf has another great article cited on his blog today.  It underscores the inaccuracy of currently used methods for determining risk of cardiovascular disease. The flawed Diet-Heart Hypothesis has led to yet another boon for the pharmaceutical industry.

Who should be held responsible for your medicinal and nutritional choices...?  Our physicians are sure bright and educated, but it's ultimately y-o-u in a partnership with them. So read well friends (and contribute here!).

In the mean time we know two things are continually resurfacing as not only contributions to better health but to better athletic performance: natural food sources (Paleo) and inflammation control through macronutrient portioning (Zone).  Stick with your Paleo experiment!

Monday

We're back on!  I'm sure many of you missed the temporary post earlier, but we will be wide open at the usual hour today.  Apologies for any schedule changes we caused (some of you wanted to sleep late anyway!). 

  

As if Halloween and full moon wasn't enough to scare you, try this body weight fun. 

For time:
25 Squats 
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups





She's making it look too easy...





    


If you're coming to Robb Wolf's Nutrition Cert on the 7th you want to make sure and have an understanding of the reading items you received for the session.  If you have any questions about the material make sure and ask early so we can get you to the cert with a good understanding about the terms and methods he'll be referring to. 




  
There will be a Floater WOD at 5:30 pm.                

Sunday

Rest...

Even the pumpkin tossed it's cookies after eating all that junk!  You probably have a sugar hangover now; or just a regular hangover if you were on that "three hour tour".  Nice work Gilligan and crew; and "Mr. Adverbial Phrase" once again astounded and entertained in his usual way.

Thanks to Gabe and Alissa for the welcoming, delicious and thirst quenching hospitality!

Now let's get back to our Paleo and/or Paleo Zone, quick!

We will have the "dunk tank" hydrostatic bodyfat testing on Friday, November 20th.  Dial in your nutrition so we can get another data piece to check our progress.  "Everybody in the pool!"  There will be a sign up sheet at the shop next week.  Find out your lean muscle mass and see how you want to fuel that finely tuned machine!







  
There will be Floater WODs on Monday, Thursday and Friday at 5:30 pm!