First of all we would like to thank everyone from our box that came out to support Nico and Christian. UCLA is a long way from home and some of you even got up before the crack of dawn to make it out here. THANK YOU!
Come support Nico and Christian at the So.Cal Sectionals at UCLA’s Drake stadium! If you really want to see CrossFit on a whole different level, then the sectionals is where to be this weekend. Visit the CF Games Website for more info. CLICK HERE! CLICK HERE!
Excuse me if there are no updates on the blog this weekend. The sectionals will probably keep me busy, but I’ll try my best to keep you all updated on our progress at the sectionals for those of you who can’t make it out.
We will most likely have a tent set up, so look out for us! Give Christian a call if your lost in the madness or have any questions!
1 (951) 316-3323
Here is the schedule for the sectionals this weekend.
WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.
For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line
WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
“If everything seems under control, you’re just not going fast enough.” - Mario Andretti
Announcements:
CrossFit So. Cal. Sectionals this weekend! Nico and Christian will be competing and it would be awesome to have a big cheering squad for them. Plus the level of athletes in both the male and female divisions will be off the charts! The best in So. Cal will be competing, it will be a spectacle to just watch! Come out and support them! Also if you’d like to start a carpool, leave a comment and we’ll see if we can figure that out. Click Here For More Info.
Friday the 19th we are going to have a little celebration for all of our members who just got their Level 1 Cert earlier in the month. There will be a WOD at 6 P.M. Then a little dinner and get together at 7 P.M. We will be providing some food, but you are more than welcome to bring anything! Like cookies or brownies! Ha!
Be sure to take care of your hands! Ripped hands during the middle of a workout are never any fun! CrossFit LA has made a little video on hand care.
WOD
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Big props to Ashley W. she got through Helen with all pullups! That was awesome to see you guys cheering her on at her last couple reps! Keep motivating each other.
WOD
Main site rest day! I have a fun one for you guys and girls!
“To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting.” - e.e. cummings, 1955
“Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.” – Author Unknown
Yesterday I video taped myself doing “War Frank” (3 Rounds; 25 Muscle Ups 100 Squats 35 GHD Stitups) and decided to make a time lapse of the last round! Pretty cool, but the muscle ups are a majority of the video so you can skip to the end! Ha ha!
As I was doing the work out I kept asking myself Why in the world am I doing this? I know you all ask that question to yourselves every time you workout, so answer that question and post it up in the comments!
“If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again.” - Flavia Weedn
A couple of shout outs go out to Erika S and Ashley W. Both these girls have gotten their pull-ups in such a short amount of time!!
Speaking of pullups, be sure to take care of your hands, you should be keeping them filed down just as much as your cut your fingernails!!! Andy Petranek of CFLA made a video on hand care. Check it out.
“You can’t go through life quitting everything. If you’re going to achieve anything, you’ve got to stick with something.” - From the television show Family Matters
The WOD will be at the gym today. 9 A.M.
We have a couple people (Charisse, Rich, Scott B, and Henry) going to the Level 1 Certification this weekend at CrossFit Endurance. Wish them luck and I know they’ll have an amazing time. The CrossFit Certs are a whole different atmosphere. Think of all the top trainers/people on the main site videos coaching you personally! Plus everyone at the Cert is there for one reason, CrossFit. Have a good time everyone!
“Follow your passion, and success will follow you.” - Arthur Buddhold
Who or what is the most inspirational thing that you’ve ever seen or experienced? What is something that gives you goose bumps every time you think about it? It could be watching the Olympics or as simple as remembering your first football game.
This is a great Nike Commercial watch it!
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center. “ – Kurt Vonnegut, Jr.,Player Piano
Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Your score is the total time it takes, minus the rest period.
“Most people never run far enough on their first wind to find out they’ve got a second.” – William James
Good job on all of your CrossFit Totals yesterday. If your unhappy with your score, don’t worry you’ll only get stronger. To stimulate some activity in the comments section;
Do you think 1 Rep Max Lifts are important? Or do you just like the workouts that leave you breathless and flat on your back? Why?
WOD
Rest day! I got a good one for you all. Taken partly from Jason Khalipa over at CrossFit Santa Clara
Max body weight deadlifts in 2 minutes rest 1 minute and repeat for a total of 3 rounds. Counting Reps.
Rest 6 minutes
AMRAP in 10 Minutes
5 Strict Pullups
7 Pushups
10 Squats
If you can’t do strict pull-ups, use a band for this one. No kipping.
“If you have time to whine and complain about something then you have the time to do something about it.” ~Anthony J. D’Angel
Competition is a really big aspect to CrossFit. It is something that drives us to give it our all in every workout. Some people like it and some hate it, but it will always be a part of CrossFit. A thing that people tend to forget is that the biggest competitor is yourself. I could care less about finishing first or dead last in a workout as long as I know I gave it my all. The biggest loss is when you know you could’ve ran faster, took less breaks, or even stopped to get a drink of water.
Forget about everyone else once in a while because it ultimately comes down to you. Did you give it your 110%? As long as you leave the gym knowing for a fact that you improved yourself today whether it be getting your 1st pull-up, hitting a PR on a lift, or even puking for the first time! Then your a winner.
The 5k Crew! Great job everyone!! And thank you all for signing up on our online scheduler. Your awesome!
WOD
CrossFit Total
Press 1Rep
Back Squat 1Rep
Deadlift 1Rep
We will be doing this strict today. 3 Attempts, plan out your lifts. If you have no clue how to strategize read below.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
If time permits, we will be doing a little met-con after
“If you do not raise your eyes you will think that you are the highest point.” – Antonio Porchia
Mechanicsrefers to technique:
your ability to move properly through our movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible. (The MOST important)
Consistencyhas a two-part application:
1) That you are consistent in performing the mechanics of the movement; and
2) That you are consistent in Crossfit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.
Intensity, as Coach Greg Glassman, founder and CEO of Crossfit formally states:
is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of Crossfit is to improve your fitness for life; no one ever got in shape vernight. If you gradually exceed what you have done before, soon enough you will be doing the main site workouts “as prescribed.”
I love the fact that everyone in our gym tries ridiculously hard and pushes each other to a whole different level of intensity, but lets not lose sight of what I like to think are the rules of CrossFit. 1. Mechanics, 2. Consistency, and 3. Intensity (In that order). Those are the rules of the game. Stay true to them and CrossFit will work its magic through a lot of sweat and hard work.
Announcements: Thank you all for signing up on our online scheduler! If you haven’t been please be sure to do so, it takes a couple minutes at the most and keeps you accountable to coming to WODs (If you don’t know where to sign up, look at the right of the page where it says Members: Schedule A Class) It really is for you guys and gals, the classes can be ran more efficiently when there is a head count of who is coming. Thanks again.
WOD
Run 5k. Wear your running shoes, we will be doing a route from the gym. If you haven’t ran a 5k before I highly reccommend you to come tomorrow. Don’t worry about the time. :D
Unless I accept my faults I will most certainly doubt my virtues. ~Hugh Prather
There have been lots of CrossFit Competitions lately and the biggest one is coming very soon! The CrossFit Sectionals for Southern Cali are just around the corner! Nico and Christian will be competing! Make sure to cheer them on and push them every day at the gym!
Check out the games website. http://games2010.crossfit.com/
This is a video of a CrossFit Comp. OPT was at.
WOD
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
For the thruster, at least 5 reps are required. If not you foul. For the pullups, at least 5 reps also.
Jumping pullups get 30 Sec. to get as many reps in as possible. At least 10 reps are required.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. We will be switching out the squat for lunges.
“Excuses are the nails used to build a house of failure. ” – Don Wilder and Bill Rechin
Excuses! I must admit we all make them sometimes because we don’t want to lift heavy weights or we don’t like to run, but why neglect something that makes you faster, stronger and most importantly healthier!? Just showing up is the hardest part and everyone at the gym has been killing the WOD’s lately, keep up the good work!
Oh and to get some conversation going in the comments section, what is the funniest or silliest excuse you’ve said or heard from someone??
A couple of shout outs go out to Jose T., Greg M., Thomas R. and Nick L. they just joined the group classes and are doing great. If you haven’t met them, introduce yourselves and welcome them into this big CrossFit family we have.
Thanks everyone for signing up on our online scheduler! It is a great way to keep yourselves accountable. If you haven’t yet, look to the right of the page!
“Use what talents you possess; the woods would be very silent if no birds sang except those that sang best.” - Henry van Dyke
The Saturday Crew at Citrus Park. And, thanks to Scott B’s trick Garmin, check out how far we paddled on Sunday. If you haven’t already come out with us, make some time one of these Sundays. Even if you make it out just once, it’s well worth it.
WOD
As many rounds in 7 minutes:
14 KB Swings
14 Box Jumps
Rest 5 minutes
As many rounds in 7 minutes:
7 Ring Dips
7 Burpees
“A man would do nothing if he waited until he could do it so well that no one could find fault.” ~John Henry Newman
Announcements:
We will have a 5 O’Clock Class today (Friday)! Be sure to sign up for classes on our online scheduler so we can run classes more efficiently. Don’t know where to schedule? Look to the right of this page, the red tab that says Members: Schedule a Class! Or Click Here.
The WOD on Saturday will be at Park WOD at Citrus Park on corner of Santana Way and Taber St.
Take 15 south, exit Ontario, make a right. Then make a left on Rimpau, right on Tabor and right on Santana way. You’ll see the park on your left.
Last but not least, we are going Paddling again this Sunday. Directions and carpool info will be up later.
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