Daylight Savings Time!
Oct 31, 2009 CrossFit WOD
Don’t forget to set your clocks back!
WOD
Four rounds, each for time of:
800 meter run
HALLOWEEN!
Oct 30, 2009 CrossFit WOD
Once in a young lifetime one should be allowed to have as much sweetness as one can possibly want and hold. ~Judith Olney
WOD
Halloween WOD. Wear a costume! Have fun with it! (If you plan on wearing the costume out tonight it will most likely get SWEATY AND DIRTY!!! So be aware of that!)
Also we are going to have a small potluck after, bring anything! Or make something! We will be supplying the coffee from Starbucks!
Benchmarks, continued!
Oct 29, 2009 CrossFit WOD
“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.” - Jim Davis
Reminders: Halloween WOD this saturday at 9 am. Dress up in something funny or scary, but not your regular gym clothes!!! The WOD will be a fun one of course! Maybe some sumo DEADlift highpulls? Hahah! 
How did everyone feel about the bench marks? Did you surprise yourself with what you could achieve?Post it to the comments!
Quick pick of some of the guys doing Brazilian Jiu Jitsu after the WOD.
WOD
We are continuing benchmarks today. Remember there are 12 o’clock classes Monday, Wednesday’s and Fridays now!
Benchmarks!!
Oct 28, 2009 CrossFit WOD
“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” - Oprah Winfrey
Vanessa mid way through the deadlift! What an animal! Notice she is smiling, add more weight!
Adam setting up to deadlift.
Rich throws his whole body into a muscle up! Sick picture!
Are you guys and girls nervous about the benchmarks? Do you think it is a good way to track progress? Any negative aspects to it? Post your thoughts to comments!
WOD
We are benchmarking today and tomorrow! Time to see where you are at athletically and mentally! Once you get your level, it is all hard work and determination from there. Goals will be in your sight and they will be achieved!
WOD 10.28.09
Oct 28, 2009 CrossFit WOD
“It takes seventeen muscles to smile and forty-three to frown.” - Author Unknown
WOD
Back Squat 5-5-5-5-5 reps
Don’t forget to take care of your hands! If you don’t want rough hands follow these easy steps!
1) Cut the big lumps off with nail clippers, cuticle cutter, or whatever you’d prefer
2) Sand em’ till they’re smooth again with either a pummus stone or a pedi paw! (I think the pedi paw works best)
3) Moisturize!
If you take care of your hands your less likely to rip them from pull ups and when you touch other people they won’t think you have freaky man hands!
Picture of Craig’s rips! Gnarly!
Rest Day!
Oct 25, 2009 CrossFit WOD
If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all. – Joey Adams
Little video for you all to enjoy! I’m going to be video taping more of the workouts now so get your game faces on! Haha
WOD
Main site rest day! Enjoy watching the video over and over again for rest or come in and do the gym’s WOD!
RJ’s Day!!
Oct 24, 2009 CrossFit WOD
“All it takes is all you got.” -Marc Davis
The Nike run was awesome! If you have pics send em’ to us! They’ll go in our slideshow up top! And if it was your first time running a 10k or 5k in an organized event, tell us your experience! Post it to comments.
Yesterday was RJ’s day! He hit his first muscle up and a 345# deadlift! Get some!
WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
The 3 F’s. Family, Friends, and Fitness.
Oct 22, 2009 CrossFit WOD
“Other things may change us, but we start and end with the family.” - Anthony Brandt
Kodak moment! Father (Mark) and Son (Rich) working out together.
I saw this on Rainier CrossFit’s blog the other day.
I believe CrossFit is about people and relationships. Fitness comes as a result of having great people and solid relationships in a place where the right tools are available. A gym without great people is simply a room full of weights.
I believe CrossFit selects for great people. A co-worker once wondered how a guy he knew got a ride to a distant city overnight. He said he didn’t think any of his friends would do that for him. Our response: we have a gym full of friends who wouldn’t hesitate AND they’d even buy coffee for the trip
I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.
I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative.
I believe burpees were designed by the same guy who invented pantyhose.
I believe getting your diet nailed down is the hardest thing you’ll ever do. And you’ll have to do it everyday. Somedays it will be easy to make good food choices, other days it will seem impossible. It comes down to how important it is to you. If its important enough, you’ll do it and the benefits will pay in spades.
I believe we have a duty to our kids. I have a responsibility to raise them in an environment where food is fuel and not celebration, a cure for the pity pool, or something to turn to in boredom. In other words, I have to know that my view of food is all screwed up and I have to instill in my kids something different.
On the topic of kids, I believe they need to grow up knowing exercise if fun, rewarding, and its an enjoyable pursuit for life. Luckily, they get to grow up in a CrossFit gym where they are surrounded by great people, heavy weights, PR’s and all of the makings of a positive, welcoming, healthy environment.
The best gift we’ve ever received was a card that simply said “Thank You for saving my life”
Lastly, I believe in family. My family is just a little bigger these days.
(much thanks to affiliate blog mistress Lis Darsh of CF Watertown for the challenge to write “10 things I believe”)
WOD
There will be a 12 O’Clock class today ONLY, tonight we will be closed for the Nike run! See you all there!!
Rest Day!
Oct 21, 2009 CrossFit WOD
“We don’t have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us can do way better than you can.” – Coach Glassman
What is your favorite part of the gym? Is it the pullup bars? The Rings? Maybe even the barbells and all the weights? Ha! Post it to the comments!
Amber and Vanessa on the rings!
WOD
Main site rest day. Come in and do the gym’s workout.
Why CrossFit? Check out Scott Leetzow, thats why.
Oct 20, 2009 CrossFit WOD
“Sweat is the cologne of accomplishment.” - Heywood Hale Broun
Checkout the transformation of Scott Leetzow from just last December! This guy is the most hard working and determined man I know. When he first stepped into our garage he struggled with getting on top of the little garden boxes and now he hops up on those 24 inchers like nobody’s business! Scott has came a long long way from where he first started and he still seems to impress me everyday. Even through an injury he still CrossFits and it is always a pleasure to have him around the box. I am truly honored to have seen him grow as an athlete and the level of fitness he has achieved. Keep up the amazing work Scott, you are an inspiration to us all.
WOD
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
WOD 10.20.09
Oct 19, 2009 CrossFit WOD
“Respect your fellow human being, treat them fairly, disagree with them honestly, enjoy their friendship, explore your thoughts about one another candidly, work together for a common goal and help one another achieve it.” ~Bill Bradley
Constantly varied! Is your body getting used to working out at the same time everyday? What about working out in different clothes? For example fire fighters have done WOD’s in full gear, now that is intense! Video Here. You would be amazed how your body reacts to different times of the day and weath conditions when you workout. If you want to pull a fast one on your body, we now have Noon classes on Monday, Wednesday, and Friday! Be sure to sign up on Mind Body Online or nobody will be at the box!!
Silhouette of Scott Leetzow hitting the pullups.
WOD
“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.
WOD 10.19.09
Oct 18, 2009 CrossFit WOD
“You don’t stand in front of a mirror before a run and wonder what the road will think of your outfit. you don’t have to listen to its jokes and pretend they’re funny in order to run on it. It will not be easier to run if you dress sexier. The road doesn’t notice when you’re not wearing make up. It does not care how old you are. And you don’t feel uncomfortable if you make more money than it. The only thing the road cares about is that you pay it a visit once in a while.” – NIKE
Reminder!If you signed up for the Nike Human Race, here’s the info on packet pick-up we received from them:
Packet pickup will be on Thursday, October, 22, from 8am-11am at the USC Lyon Fitness Center, Friday, October 23, from 11-5pm at the Lyon Center, and from 8-11pm at the Coliseum. You will not need your registration receipt, but it will expedite the process if you bring it. We look forward to seeing you there!
SCHEDULE: No WOD classes Friday night, October 23 since we all have to get down to USC to pick up packets. However, you can come in for a lunch time WOD at noon. Class on Saturday, October 24 at 9am and 10am are still on!
Who is going?? and a funny commercial for everyone.
WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
WOD 10.17.09
Oct 16, 2009 CrossFit WOD
“A hero is someone who has given his or her life to something bigger than oneself.” - Joseph Campbell
WOD
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
WOD 10.16.09
Oct 15, 2009 CrossFit WOD
“Everyone has a ‘risk muscle.’ You keep it in shape by trying new things. If you don’t, it atrophies. Make a point of using it at least once a day.” Roger Von Oech
ATTENTION MEMBERS:
If you’re reading this, you’ll notice a new slideshow gallery on the homepage. We encourage you to submit photos from events such as 5ks, 10ks, tournaments, etc.. Even if you go out hiking or trail running and get some good photos, we’d love to post them on the gallery.
Also, if you signed up for the Nike Human Race, here’s the info on packet pick-up we received from them:
Packet pickup will be on Thursday, October, 22, from 8am-11am at the USC Lyon Fitness Center, Friday, October 23, from 11-5pm at the Lyon Center, and from 8-11pm at the Coliseum. You will not need your registration receipt, but it will expedite the process if you bring it. We look forward to seeing you there!
SCHEDULE: No WOD classes Friday night, October 23 since we all have to get down to USC to pick up packets. However, you can come in for a lunch time WOD at noon. Class on Saturday, October 24 at 9am and 10am are still on!
WOD
For time:
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
* Sub for good mornings if necessary
WOD 10.15.09
Oct 14, 2009 CrossFit WOD
“Do not let trifles disturb your tranquility of mind. The little pin-pricks of daily life when dwelt upon and magnified, may do great damage, but if ignored or dismissed from thought, will disappear from inanition.”- Grenville Kleiser
Ever feel like this after a WOD?? Caleb is an animal!!
Don’t the hardest WOD’s in CrossFit look so easy on the whiteboard?? Why is that and what WOD looked so easy but killed you? (in a good way of course) Post it to the comments!
WOD
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
REST DAY!!
Oct 13, 2009 CrossFit WOD
“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” - Booker T. Washington
Scott getting ready to deadlift an insane amount of weight.
WOD
Main site rest day, come in and do the WOD or work on a skill.
WOD 10.13.09
Oct 12, 2009 CrossFit WOD
“The difference between try and triumph is a little umph.” - Author Unknown
Post your experiences of meeting Fran to comments! :D
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 10.12.09
Oct 12, 2009 CrossFit WOD
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. ” ~ Winston Churchill
Saw this on Orange Coast CrossFit’s website a while back, this is insane video of a bunch of crazy talented people. Comes to show you that anything really is possible, it just takes time, patience, and alot of hard work.
What is one thing in life that has taken so long to achieve, yet you never gave up? Or something you want to accomplish, it doesn’t have to pertain just to your fitness life. Post it to the comments!
WOD
For those of you who have not done Fran, today is the day!
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
OR
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
WOD 10.10.09
Oct 10, 2009 CrossFit WOD
Main site rest day.
Make up a WOD or come in to work on a skill.
WOD 10.9.09
Oct 8, 2009 CrossFit WOD
“My better is better than your better.” - Nike
WOD
No 5k today, we are doing a birthday WOD for Jesse! Happy 43rd Birthday!
The man on the right is the man who has made this all happen ladies and gentlemen. He is the one who has brought each and every one of us together through his love for CrossFit and this CrossFit family wouldn’t have been possible without him. On that note, I think we all owe him a big thanks and a happy birthday. Happy birthday Jesse!
WOD 10.7.09
Oct 6, 2009 CrossFit WOD
“Anything I’ve ever done that ultimately was worthwhile… initially scared me to death.” ~Betty Bender
Reminder: To help manage classes and make them more efficient for everyone, remember to use our online scheduling. If you don’t know how, not a problem! Shoot an e-mail to us!
Another great picture, Vince got some during the Grand Opening, he was basically doing bodyweight squat cleans, what a gangstaaa!!
WOD
Thrusters 1-1-1-1-1-1-1 reps
WOD 10.6.09
Oct 5, 2009 CrossFit WOD
“If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or Fight Like Hell.” – Lance Armstrong
WOD
Main site rest day, of course there will be a WOD if its not your day to rest
Cool picture of the day. Vanessa makes the pullups look easy.
WOD 10.5.09
Oct 5, 2009 CrossFit WOD
“Defeat is not bitter unless you swallow it.” - Joe Clark
WOD
30 Muscle-ups for time
Can’t do muscle ups? 120 Pull-ups and 120 Dips! Or 60 muscle up progressions
WOD 10.4.09
Oct 4, 2009 CrossFit WOD
“Stronger people are harder to kill…. And just more usefull” - Coach Mark Rippetoe
WOD
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensionsa
Grand Opening!
Oct 2, 2009 CrossFit WOD
“The thing about performance, even if it’s only an illusion, is that it is a celebration of the fact that we do contain within ourselves infinite possibilities.” – Sydney Smith
Grand opening is today! From 10am-2pm. There will be a Members Only WOD at 11am, so come on down and show your friends and family what CrossFit is all about!
See you all there!
Ahh squat cleans.
WOD 10.2.09
Oct 1, 2009 CrossFit WOD
“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough, they’ll say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. They will tell you no. And YOU WILL TELL THEM YES.” – Unknown
Reminders: Grand Opening tomorrow! From 10am – 2pm! There will be a WOD for members at 11am, so come on down bring your family and friends to hangout and watch you workout!
Carissa led a brave group of souls to do some squats over at South Hills Church.
WOD
These past days have been super tough. Time for a good rest! If your not up for a rest day, come in and do our WOD or work on a skill.
