CrossFit Marina - Huntington Beach, CA

Saturday

Happy Halloween!

Okay, you asked for it (I think), we can't keep this genuine spooktacular from you.  We'll have a guest trainer running the WOD today.  He's nicer than he looks...

Here's the spell:

Hang like a bat for: 60 seconds  /  30 seconds
10 Coffin Flips  / 15 Coffin Flips (smaller tire)
400m Run from the Zombies!
2 Rope Climbs out of the pit of pain...
20 Pull Ups on the pit edge
30 Burpees of the Undead
400m Run for your life!
40 Thrusters (there's no more demonic name!)
       -  45# Bar  /  35# bar
500m Row across the RIver Styx



    

You guys will get through this work with plenty of time to go trick or treating.  Have a great day and don't eat too much crap!

Friday

Fantastic Friday fun for our friendly feisty femmes!

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

No chewing through your rope in frustration! "Attempts count" is the rule on Double Unders.  If you have 'em; do 'em...











There will Be a Floater at 5:30!               

Thursday

When you were starting to feel like a bad a** over your sweet body weight skills, check out this video of the "World's Strongest Boy"; then get back to work.

And we'll make you strong like that little tyke if you just join us for some:

Back Squat
5-5-5-5-5 reps




  

 And the people in this pic can take that kid!

There will be a Floater workout at 5:30 tonight!                     

Wednesday

"The human body was not designed to have constantly elevated blood sugar."  - Mary Eades, M.D. Here's a good video articulating that.

And a little more humorous but educational video regarding the relatively recent introduction of refined carbohydrates is worth a look.  Remember, grains are not your friend...

And the piece of work is...:

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

                                                                                          Justin doing right by Tommy V.

                     

Tuesday

As if you needed a new global warming related news flash... get your protein, quick!

You can warm up your globe with this too:

Michael
3 rounds for time of:
800m Run
50 Back Extensions
50 Sit Ups

It's even getting warmer in Australia!  Wait, it's almost their summer!  Our recent guest Linzey sent us this pic from down under flying our colors. Thanks bud!

Monday

"Heavy" of the day:

Deadlift
1-1-1-1-1-1-1

John doing a little work.  Not just good depth, nice kicks too dude.













        


Floater WOD at 5:30 pm.            

Sunday

Rest!

Get your food prepped as you like for the start of the week.  Let's continue the solid Paleo / Zone gains so many of you have been making.  The weight loss, performance maintenance and improvement we've been seeing are awesome.  Keep up the good work!

Even Brent and Greg came to this clinic on programming presented by Coach Mike Rutherford.  It was great seeing everyone and we got some interesting insights into an experienced coach's training options.









Floaters this week will be Monday, Thursday and Friday at 5:30 pm. 

Saturday

As many rounds as possible in 20 minutes of:            

5 Deadlifts
10 Hang Power Cleans
15 Push Press

Friday

We'll have workouts at 0530, 0600 and 0700.  We will then be closed for the CrossFit 101 with Coach Glassman.
 

We apologize for any inconvenience but the CrossFit 101 is completely full.  For those of you who registered by Wednesday we'll see you at 3:00 pm.
 

And please park on the street!  The lot is not all ours and the neighbors tow.

Gail's always happy, even when she has honkin' big weight on that bar.

Thursday

Reminder for tomorrow: There will be three WODs on Friday morning; 0530, 0600 and 0700. We'll be closed after that.

If you haven't signed up for the session with Coach there are no more spots available. We can't host any more attendees, but thanks for the interest!

Please park on the street for the CF 101.  The gymnastics facility has priority for the spots; and they tow. The Taco Man will be here with some paleo chicken and beef and that killer salsa.  Three tacos (or three tacos worth of meat), and a water or soda will be going for $5.00  The chow will be available around 6:30 pm.
  

And brought to us by your friends at HQ:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps











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

Wednesday

Reminder: There will be three WODs on Friday morning; 0530, 0600 and 0700.  We'll be closed after that until 3:00 when the CrossFit 101 begins with Coach Glassman.

If you haven't signed up for the session with Coach there are no more spots available. We can't host any more bodies and we apologize for any hassle, but thanks for the interest!

Please park on the street for the CF 101.  The gymnastics facility has priority for the spots; and they tow. The Taco Man will be here with some paleo chicken and beef and that killer salsa.  Three tacos (or three tacos worth of meat, and a water or soda will be going for $5.00  The chow will be available around 6:30 pm. 
 


Now here's some shared pleasure you don't want to miss!

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

As for nutrition, you know we've searched high and low for information to help you make informed (paleo/zone...) choices.  In case we have to get exotic, we want you to be prepared... so pick four items, in the order you would eat them, off the link provided.  Post 'em to comments, with recipes if you want!

Tuesday

Split decision day:

Weighted Pull Ups
1-1-1-1-1-1-1

OR

Shoulder Press
3-3-3-3-3

Followed by:
 
2 rounds for time of -
Row 500m
30 Sit Ups (or 20 GHD Sit Ups)

Hit that last piece like you failed anger management class.







  


In this pic MIchelle's getting direction from Dr. Romanoff in a drill during the POSE clinic last weekend. 


 

Don't miss Coach and the CrossFit 101 this Friday at 3:00 pm!  Check the Events link to the right of our page for more details.  The vacancies are almost gone so don't delay.

 

Until then you can enjoy a little light reading written by Lauren Cordain on Grains and Legumes and their role in the human diet.  Take your time, it will convince you (hopefully!) that bread is not your friend...

Monday

A sad but meaningful tribute to another fallen brother, son.

"Tyler"

Five rounds for time of:
7 Muscle-ups 
95 pound Sumo-deadlift high-pull, 21 reps

There will be mods.

There will be a Floater at 5:30 pm.                          

Sunday

Rest!

Take it today or sometime in the week, but take a day off when you feel the need and let your body heal!




REMINDER:
Coach Glassman will be here Friday for the CrossFit 101 info session!  Remember it's from 3:00 pm to 7:00 pm and there will be an optional workout.  Sign up for the free event on our "Events" link on the right.  Spots are going fast! 





   

Dr. Nicholas Romanov, founder of the POSE method of running, working skill transfer drills with CrossFit Director of Training Dave Castro.




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

Saturday

A little fun to start your weekend:

Pick SIX of the following movements best suited to your strapping guns, gnarly abs, hero hammies and wing-like feet and knock 'em dead.
 

In teams of two:

100 Double Unders
80  GHD Sit Ups
100 Pull Ups
100 Knees to Elbows
40 Handstand Push Ups
150 Push ups
100 Dumbbell Push Press (35#/25#)
100 Power Clean and Jerks (95#/65)

Survive this and enjoy your Paleo Sunday.  And don't forget, it's not a cheat weekend or cheat day, just three open meals a week!!

In the mean time here's an excerpt from the newsletter of the Paleo Diet site of Professor Cordain on the anti-inflammatory properties of the Paleo diet...Download The Paleo Diet Is an Anti Inflammatory Diet

Friday

Runnin' without the gunnin'.  But with every bit of the impact!

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

And there'll be no smashing noses on the GHD uprights...

There's a Floater WOD at 5:30 pm.    

Thursday

This guy was moving so fast even the high speed cameras couldn't keep up with him!  Awesome Josh.

Nice work in all corners yesterday.  You guys showed great efforts at either the CFT or the metcon piece.

Going to be interesting gaming this WOD:
 
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

As we hit the week hard, remember that we need some balance with more than Paleo / Zone nutrition and work. Get your rest days when YOU need 'em.

Use common sense in scheduling those.  It seems like a good number of you are hitting your stride lately with pacing your work and rest periods as they interact with your daily job and family activities.

When you get it balanced perfectly, write a book. You'll be a millionaire!





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

Wednesday

Hey Coach is coming by!  The founder of CrossFit, Greg Glassman, will hold a "CrossFit 101" at our shop on Friday the 23rd of this month.  There is no charge but we'd like to see as many of you as can come.  If you're can make it, please drop your name on the Comments of the "Events" link on the right side of our page.  See you there!

We'll have a couple WOD choices today:

The CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Or...

1K Row, followed by 4 rounds for time of:
10 Pull Ups
15 KB Swings 52#/36#
20 Ball Slams
 

Choose your poison and perform the movements to the best standard you can.  Make sure you some mobility work / stretching when you're done!

Tuesday

A visit from a nice old friend.  Seems like she wasn't here so long ago.  Keep the PR's falling folks.  must be all that clean livin'...
Like a paleo breakfast (post WOD) of 5 egg whites, one yolk, a quarter cup of sauteed onions, and a half an avocado.  Nice hot sauce too!

Have some fun with:

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




IF you tried to sign up for Robb Wolf's Nutrition cert on November 7th, but saw that it was full, you got a break!  They added slots to the cert so get in while they are still open.  It's one of the best nutritional education pieces you'll ever attend.



    
Make sure and try to get your post workout Paleo chow (thanks to R. Wolf for the input!).  It may not hold a candle to Alissa's paleo meatloaf with mashed potatos (blended cauliflower? delicious!!) but it's an awesome step for your recovery.
 

     

Monday

A frantic start to the week?  This guy's takin' it in stride. 

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

Don't worry, you can row or run a 5K if you still owe from the weekend.

Everyone who's in on the Paleo experiment, keep up the good work this week as we head into another week.  More good info and links to come!   






Floater workout at 5:30 tonight.         

   

Sunday

Rest

  

Prep your food for the first half of the week. Fruit, fresh veggies, nuts and lots of good lean protein.  Check in with your Paleo-bud and see if anyone needs a butt kicking.

Here's a motivating blog from a CrossFitter who ran his own paleo experiment.  There's an interesting story related here and some cool recipes to check out (recipe links are on the left side of the page).



On Friday the 23rd we'll be proud to have Coach Greg Glassman at our shop for a "CrossFit 101" session.  From 3:00 pm to 7:00, Coach will answer any questions you have about CrossFit and will hang out for a while.  We'd love to have you stop by and visit.

There will be floaters at 5:30 pm on Monday, Thursday and Friday.

             

Saturday

Happy weekend!

Trust me it's fun; when it's over.  Either way we will have the usual mods and lots of commiserating!

800m Run
30 x Hang Power Cleans (rx'd 155)
400m Run w/ DB (rx'd 45#/35#)
60 Double Unders (or 180 singles baby!)
400m Run w?DB (rx'd 45#)
30 Buree Box Jumps
800m Run

And...

Eat your paleo recovery meal at around 30 minutes after your WOD ends!!

See you there.

 

Friday

El Endo de Weeko senores y senoras!  Let us remember as we celebrate Hispanic heritage month (yep, there is one; but it runs from like, 9-15 to 10-15...???) that there are no "cheat" days with Paleo nutrition; just "open meals".  As we head into the high point of the Fiesta-de-Jeb season, lets exercise common sense and not go hog wild with the day long carb feasts.

Here's a great link with a good articulation of those "open meals" and some other good Paleo input.

And kudos to Mrs. B for her detailed answers to the quiz yesterday.  Study up folks, there will be more opportunities to flex those big brains soon.

And while you're in a flexing frame of mind; here's another dose:

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

There will of course be mods for the shredded and sore!






          

There will be a floater at 5:30 pm!

Thursday

We're having a pop quiz today as part of the paleo experiment.  Don't be scared, we're starting easy to see how your reading is coming and what your questions have resulted in.

Question #1 Is any mayonnaise compliant with paleo nutrition?

Question #2 Is processed meat like bacon to be avoided on the paleo diet?

Question #3 Name one favorable type of paleo fat source or nut.

Question #4 Would Edgar call this paleo?

In the first week of November as we wrap up the paleo experiment we will tally the quiz scores, check the weight loss numbers, balance that against performance outputs in the gym, then take a vote among the participants.  He or she who gets the best combined score will win something.  Something more than just bitchin' health!

Robb Wolf has a recent post on the athletic benefits of Zone-Paleo nutrition in his post from yesterday.

And for the HQ WOD today:
Thruster 1-1-1-1-1-1-1 reps
 

Go heavy and safe.  There'll be a metcon to follow!

Wednesday

Here's another quick reference list of foods we should be trying to eat or avoid on the Paleo Diet, linked from CF 603 by Melissa Byers.  We hope you are learning new options for healthier eating and starting to feel a little better with the more natural food sources.  I think I'm even seeing some of my gray hair going black.  Okay maybe not, but you should not only see but feel some transformation taking place.  There's certainly more on the way.

  

Speaking of which (more on the way that is):

30 Muscle-ups for time

The mods for this are 120 Pull Ups and 120 Dips.  If you're just getting Pull Ups dialed, you'll do half or a third with that newly minted bad a$$ good form you've got!


   

  
And it's always good to see Jeff leading by example!

Tuesday

I blew by this this link when I first saw the picture accompanying the article.  Thanks for directing me back to it Josh. it's an interesting read.

It underscores why we should all be taking this paleo experiment as the incredibly serious health benefit it should be.  If we leave our nutrition and that of our kids to the "Healthy Weight Commitment Foundation" (chaired by the CEO of Kellogg, Pop Tarts anyone?) we get exactly what we deserve.

Worry about the quality of your food sources and the ratio of your carb/protein/fat macronutrients first, then calories. And maybe have an orange or banana right after you finish this WOD:
 

21-18-15-12-9-6 and 3 rep rounds of:Power clean 95 pounds
Sit-ups
Back extensions

     

Our need to get familiar with the Oly lifts can't be stressed enough.  Here's an incredible athlete and friend to this community,  and a fantastic video

Monday

A good and hard October-leg-fest!

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols.

No beer stein carrying before, during or after this WOD though, you lederhosen-sporting Bavarian types.



We want to give a huge thanks to the Martin family and their awesome CrossFit Kids crew for stopping in and teaching us this weekend.  We ALL benefit from the progressions and cues that they give us.      

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

Sunday

Get some well deserved rest.

Enjoy some nice comfortable weather with a nice bike ride or a run maybe.  Or some restful NFL!














There will be Floater workouts on Monday, Thursday and Friday at 5:30 pm.             

Saturday

If you're coming to the CrossFit Kids cert this weekend; welcome!  We'll open up the shop at 0800 if you are in the area early.  There will be coffee. Please park on the street!

For our athletes, it's a trip to the Bolsa Chica beach (north end of the park, just south of Warner) with an 0830 start time for:

Brent's Brilliant Beachside Breakfast Bash!!

Thrill, to the screaming hard workout.  Chill, in the early morning marine layer.  Grimace, as you experience the sandy bliss.  Join the master director as he leads his orchestra at the surf.  Here's the WOD info:

The WOD is a team WOD.  It will require a significant amount of strength, stamina, agility and accuracy.  You will be throwing things around, you will be dragging things around, and you will be playing a little catch.   Oh, and there will be a little bit of running, but not much.   Come, test your mettle, as well as some of Crossfit Marina's metal.  You won't be disappointed, but you might be a little tired before it is all over with.

FYI:  there will be no water work!

You will have massive fun and remember, the water is still really nice if you want to jump in after the WOD. 

Friday

Need some gas in your tank for this thing:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Here's an appropriately focused link for your "fuel" needs. Find something here that makes you hungry; it's yet another good paleo list.  Eaten in the quantities and manner described in this very valuable link, (bookmark that last one!) these and even other higher glycemic load fruits and starchier vegetables can provide excellent energy and recovery potential.

Keep your food log current!  No one is looking over your shoulder.  Just keep a record to jog your memory and let you see where you are with the effort.  If you have a "Paleo buddy" you can keep each other posted on your experiences.




      

And from the "I'm not gone yet!" file...  Before he leaves we want to thank Brent for all he's given our family and our shop.  From our most humble beginnings in the back yard days, Brent has worked out with us, been a friend, source of training motivation, baby-sitter, inspiration and sugar-hook-up-dude.  He's possibly moving out of the area soon as work opportunities take him down the road.  Please help us thank him for the many solid contributions he's made to our box.  We will truly not be the same without him.

And tomorrow (Saturday, we're closed at the shop for the Kids cert) he'll be giving you all a little love at the beach, with a WOD at 0830 at the Bolsa Chica State Beach, just south of Warner on the bike trail.  You can either park on the city lot north of the park or go inside and head to the very northern end of the park.  THANK YOU BRENT!

Thursday

Not enough running lately?  Here's a favorite beast.

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


   

Speaking of beasts, there's something to be said for recovery with Mike hitting it nicely after his race last weekend.  Grin or grimace?  You be the judge.

     

If you have questions about the Paleo-quest, don't despair.  Ask!  (And feel free to read up.)  We want to raise everyone's awareness with this effort and no one knows it all.  Let us research your questions and we'll all benefit.  Here's another summary of the diet from Wikipedia.

 

There will be a Floater at 5:30 tonight.