Next Monday, September 6th, we will all celebrate Labor Day together at CrossFit Los Angeles in traditional CrossFit style - with a workout! CFLA will be closed for regular classes, but from 8am-10am it will be filled to the brim with the rip roaring energy of the Trevor Win'E. The Trevor Win'E is an annual workout where you and a team of 3 other participants accumulate 300 pull ups, 400 push ups, 500 sit ups, and 600 squats. You can create your own teams or show up the morning of and we will put you on a team - either way, make sure you sign up on the sheet at the gym so we know you are coming. It's always a big event and a huge amount of fun. Get your bodyweight muscles ready! And costumes are not discouraged. 3-2-1, GO!


Hey Jai, it's hammer time!

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Today's Workout

Back Squats 5-3-1+
Wendler Cycle 4, Week 3
5 at 75% 1RM
3 at 85% 1RM
1+ at 95% 1RM

- rest -

For time:
10 Front Squats (155#/105#)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

I got a chance yesterday to try a new sport for the very first time... stand-up paddle surfing. Wow. It was awesome! It challenged my balance, coordination, agility, accuracy, stamina, and endurance... simultaneously! With the swell coming from one direction, wind from another, and chop from a third... it totally kept me on my toes (actually for the first hour, more like on my a**). And since I insisted on going out on a narrower, more advanced board, the learning curve was even steeper. But, I did get it... enough to stay up for 10 - 15 min at a time, and I left definitely wanting more... like riding in my first wave!

When's the last time you tried something totally new? Pick something that sounds fun and go do it. Life's short. Don't wait.


Yes, sometimes higher brain function is required.

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Today's Workout

“Roy”
5 rounds for time:
15 Deadlifts 225/155
20 Box jumps 24/20
25 Pull ups

The CFLA Kids Open House this past Saturday was a big success! We showed a bunch of new families how fun and fitness can come together and result in healthy happy kids. The kids had a great time doing workouts, playing games, and mastering our obstacle course. Along the way they also learned to do deadlifts, burpees, bench dips, squats...and much more (even some dance moves from Kenny)!

If you are interested in our Kids program, please check out our blog. If you would like to schedule a tryout for your child, email us at .(JavaScript must be enabled to view this email address) or call 310-260-9550.


Kenny instructs the group.

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Today's Workout

For time:
11-10-9-8-7-6-5-4-3-2-1
L Pull Ups
Handstand Push Ups

I am strong. I am powerful. I have stamina. I am fast like the wind. I can go for hours. I am agile like a cat. I have great balance. I am coordinated. I am flexible.

Can you make each of these statements about yourself with a straight face? Try it. If any part of you is saying, "No... you're really not...", then you've got your target. Now, what are you doing EVERY DAY to address it?

For starters, try this: Mobility WOD


Spending some time in what should be a natural position... the bottom of the squat.

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Today's Workout

"Choose your pain"
5 rounds for time of:
400m Run -OR- 500m Row -OR- 120 Double Unders
21 Thrusters - (85#/55#)

Knowing what you're supposed to eat for good health or for a diet is one thing... actually putting it into action is quite another. I mean most of us know that you're not supposed to eat sugar, you should reduce the quantity of breads and grains you eat, and you should get most of your carbs from vegetables and fruit. Now, how many of us actually do it?

For those with various food intolerances, diseases, or allergies (like Chrons, ciliac, thyroid, etc) actually doing it is the most important part... it's the part that creates a life that is workable... that creates health and vitality through diet and nourishment. And here's the thing... it doesn't have to be restricting or feel limiting. In fact, many people eat gluten free, dairy free, and have eliminated dozens of foods that cause specific problems in their bodies - and still LOVE eating! That is the purpose behind Sally Parrott's (a CFLA student since Feb, 2010) new website and business Tith fo Health... helping people learn to live with specific dietary restrictions in a way that still enables them to love eating food! Check it out.

www.tithforhealth.com


Lookin' good, Anastasia!

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Today's Workout

"Fight Gone Double-Team" - Tanya B.
In this version of "Fight Gone Bad", work with a partner and complete the traditional FGB workout with the following exceptions:
- 90 seconds per movement / station (rounds will be 7:30, with a 1 minute rest between each round )
- Only 1 person may be working at a time
- Accumulate as many reps/calories as possible together with your partner

Have you ever stopped to think what it would be like if you treated every move you make like it is practice for the other ones? A lot of time I find myself warming up in class, quickly going through the motions just to get myself "ready" for the workout. I was thinking that if every time I put myself under the bar to do a back squat, for example, I may be better served to treat it like it was the real deal, no matter the weight. So much of the training in CrossFit comes out of the practice (read "repetition") of what is done. Being focused about everything may be access to faster, more complete results. I also look at practicing as a way of being very intentional about what I am doing in the moment. If it's practice then I want to be present to the movement. If I'm present for each movement, then I get to be present for each moment. If I'm present for each moment than my life occurs right there, every moment, rather than some other time that will happen in the future (or maybe even has already happened in the past!). CrossFit training - your path to inner peace.


Jen, in the moment.

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Today's Workout

Clean & Jerk

3-2-1-1-1-1-1