It is my experience that CrossFitters are a rowdy fun-loving bunch of people. Left to their own devices they will invent games out of thin air. They will compete over anything, or nothing, and laugh about it when it is done. CrossFitters do tabata squats at the bar, brings kettle bells and jump ropes on vacation, and plot epic cheat meals in their free time. They compulsively watch workout videos, saying "Wait, wait, look at this!" until their spouses and roommates finally cry foul. CrossFitters are up for anything at any time, and yet also adroitly adept at creative complaining, without ever actually saying no. CrossFitters instead say, "What if...?" What if we made a game of this? What if I could do this faster? What if everything were this much fun?
Today's Workout
For time:
21-15-9
Snatch Balance (95#/65#)
Ring Dips
Most recent comments
This post really resonates for me. The fun-loving and competitive environment is what I love about CFLA and crossfit in general. I never feel like I'm going to the 'gym'...I'm heading to the playground! It reminds me of my childhood with my 3 brothers. We…
I don't usually post twice in a row about the same topic, and I still haven't really, even though this is a video clip from the same movie - FatHead. It's a clip about diet, insulin, and how you put on the excess weight (as fat) that you really don't want to.
Enjoy... and pick up a copy of the the movie, Fathead.
Today's Workout
3 rounds for time of:
800m Run
8 Sumo Deadlift High Pulls (135/95)
8 Front Squats (135/95)
Most recent comments
Actually, there is a difference between being detectable in the blood stream and detectable in a fat cell. Blood tests check for metabolites in your blood not your fat. It seems to be the general consensus that Marijuana (THC) remains in the blood stream for…
Posted by Captain Princess Cheri on 02/08 at 10:02 AM
oh, and although there has been the myth perpetuation that since fat soluble nutrients are stored in the fat cells, and are thus "longer lasting", that too much of a fat soluble nutrient can be toxic. There has never been a reputable or repeatable study…
Posted by Jeff L on 02/08 at 08:33 AM
"Fat soluble" only means the food/nutrients are broken down by using fat as a solvent. For example, broccoli is fat soluble.
This means that if you don't eat broccoli with a little fat mixed in (ie. olive oil, butter, lard), your…
Why is it that Lipitor is the most prescribed, most used, and best selling drug EVER? To reduce cholesterol levels in the body, right? And why do that? Because a diet high in saturated fat leads to higher levels of cholesterol which clogs your arteries and leads to heart disease and potentially death, right? So lowering your cholesterol levels will lower the risk of heart disease and keep you alive longer. Where did THOSE ideas come from? What if you were to find out that that idea came about as a result of faulty science, was published, and subsequently became GRAF (generally regarded as fact)? Do drug companies like Pfizer have our best interests and health in mind when they advertise and sell this drug, or are they more interested in profits and the bottom line? What about the doctors that prescribe this medication? Should you be worried about eating a diet high in saturated fat or about the results of your most recent blood test that said your LDLs were too high and HDLs too low?
The following video (thanks, Michael) is an excerpt from a movie called "Fat Head: You've been fed a load of bologna". I haven't seen the movie yet, however, if it's anything like this excerpt, I can't wait!
Today's Workout
Overhead Squats 15-15-15-15
Coaches Notes:
- On each attempt, load the bar with as much weight as you think you can do 15 times.
- The gold standard is bodyweight!
Most recent comments
Ok Princess, #10 was for me! And a fantastic share overall. Thanks.
- c
Posted by Casey Moulton on 02/07 at 03:00 AM
I do agree with Casey that it is important to find out what works for your body and what doesn't and that will only happen through trial and error. It has taken me years to find out what works for me. In the past, I…
Posted by Captain Princess Cheri on 02/07 at 02:55 AM
Since moving here, I have been forced to eat only fresh fruits and veggies and lean meat - it's all that we have. There are no prepackaged foods, nothing processed, nothing with additives. I'm having my checkup done again in April and I look forward…
Do you take much time just to goof around a little bit? Sure this CrossFit training is serious stuff, but don't forget to have fun with your strength! Yes, the benefits to your health and longevity are reason enough alone to get fit, but life is so much better if you take advantage of your gifts and do something pointless that just makes you laugh or fills you with joy. To quote the inimitable Ferris Bueller, "Life moves pretty fast. You don't stop and look around once in a while, you could miss it."
Leslie spends some time goofing around on the rings after class.
Today's Workout
5 Rounds for time of:
200m Bumper Plate Farmer Carry (25/10)
150 Single Unders
10 Chest to Bar Pull-ups
Most recent comments
so who was the photogra-perv that took this picture?
CHERI! She took 25 minutes off of her baseline time and improved by a whopping 32%! Cheri, tell us, how’d you do it? Kevin P. was a close second at a 27% improvement. CONGRATS! Below are a list of our 10k Challenge winners and award amounts… stop by the office to pick up your CASH winnings!
Oh, and by the way, you have to show up to even be in the game - congratulations to all of you who just SHOWED UP for the finals!
IMPROVEMENT
Name
% Improvement
Winnings
Cheri G
32.12%
$250
Kevin P
27.24%
$190
Denise E
18.04%
$150
Noel V
17.45%
$125
Ryan F
11.17%
$110
Fastest Men
Name
Time
Winnings
Damien D
38:41
$120
Eli M
39:13
$90
Will C
40:42
$60
Fastest Women
Name
Time
Winnings
Rebecca W
41:40
$120
Rebecca M
46:42
$90
Brooke N
48:46
$60
Today’s Workout
“SmackDown!”
- At the start of class, randomly pick a card from the CFLA SmackDown deck.
- The chosen card corresponds to a workout - that is the class’ WOD.
- NO card is a “safe.”
- BEWARE of the dreaded “Double Downs!”
Most recent comments
Well done, everyone!
Posted by MatthewGF on 02/08 at 10:44 AM
Today I ran Redondo Beach 10k in 85:14, which is 1:39 improvement over 11 weeks ago, for a self-imposed challenge make up. The hill at mile 5-1/2 almost did me in.
Posted by RossG on 02/07 at 12:24 PM
Great job everybody!!! What did I do? I started in the back and pretended I was Sea Biscuit! Ha! It was fun! And, there was a fabulous firework display afterward, roses, and I was escorted to a spa where everything is chocolate. Love…
Posted by Captain Princess Cheri on 02/03 at 05:11 PM
Do you ever wonder where the fish you eat comes from? How do you know which fish is healthy and how it was raised or farmed? A great resource for information on fish is the Monterey Bay Aquarium. They have a portion of their website called "Seafood Watch" where they profile hundreds of types of seafood, how it is raised, any health alerts you should be aware of, and the environmental impact of eating that particular fish. They also have a handy pocket guide you can download to keep with you on shopping trips and even a mobile phone app!
Colleen, Noel, Nina and David getting it done as a team.
Today's Workout
5 Rounds:
Each round is 3 minutes in length.
There is a 1 minute rest between rounds.
Each round consists of as many rounds as possible of:
3 Burpees
6 Thrusters (95#/65#)
9 Box Jumps (20”)
You will have 5 separate AMRAP scores for this workout - one for each of the five rounds.
Most recent comments
If this one was Jonesy's fault, it should be his namesake. This one didn't look too bad when it was written on the whiteboard, but it had revealed its truly evil character by the third round. Oof.
Sometimes, the winner is the person who simply makes it to the starting line. But it's not always so easy... especially as a CrossFitter. When you train as hard as we do, it's easy to end up overtrained, worn out, injured, or just simply burned out. So how hard is too hard? How much is too much? When is it time to rest? When do you listen to the aches and pains and actually choose to do something about them?
Getting to the starting line means being responsible about your training... scaling when appropriate; substituting out movements that make painful areas more painful; taking days, weeks, months off; resting, sleeping, drinking water, recovering; seeking out therapists, chiropractors, acupuncturists when necessary. A solid training plan includes being as responsible about recovery as you are about your training. If you are, you'll continue to make it to the starting line, year after year after year...
What are your secrets, the rules you live by to keep yourself fresh and healthy? To keep yourself strong and ready to fight another day?
Lou - goin' overhead.
Today's Workout
Snatch 3-3-3-3
Rest
Complete as many rounds as possible in 8 minutes of:
8 Pull-ups
16 Squats
24 Hollow Rocks
Most recent comments
"and i always take a B-complex vitamin before i go out drinking."
Spoken like a true college girl... wait you graduated.... hmmm?
Posted by theburch on 02/01 at 10:59 PM
Rest is for the weak. the body does not need rest. knees and shoulders do not hurt. Exercising through injury isn't a bad thing. There is no such thing as a compulsive personality. I am fine. there is nothing wrong with me
Posted by Jeff L on 02/01 at 03:36 PM
my secret is to listen to my body. i learned this from my college coach who reminded us that we aren't going to become better pole vaulters when we are too tired/sore to be technically sound/safe. when my body tells me that i'm not going…
What's the point of fitness? I mean why do we as human beings put ourselves through the punishment we do, especially in CrossFit workouts? Is it simply to look or feel better?
The purpose of CrossFit? To improve your general level of physical preparedness for life in each of the 10 general physical domains (strength, flexibility, stamina endurance, speed, power, balance, coordination, agility, accuracy). And at the pinnacle of the CrossFit heararchial model of fitness - get out there and play, participate in and learn new sports, go on adventures, be an active participant in your life - surf, ski, play a sport, run, ride, climb a mountain, etc.
I'm sure each of you has your own answer to the original question... so what is it? Why do you do this? Are you actively participating in life and sport? Lets hear about it in comments.
Disher - gettin' some in the rain.
Today's Workout
20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
Wall Ball (20/14)
Kettlebell Swing (24/16)
Double Unders
Most recent comments
i do this because i need an excuse to wear spandex. i do this because i want to be more than just a has-been pole vaulter. i do this because i love being able to walk through the pain cave after a brutal wod and…
Posted by ikan on 02/01 at 02:11 PM
What started as a swift kick in the pants for our upcoming wedding quickly evolved into something much more for me. Something that each of the other posts touches on in their own unique way. It's being combat-ready. It's measuring something…
Posted by Travis on 01/31 at 11:30 AM
Because: 1. Man should always be combat-ready; and,
2. You need to be strong to stand up to unjust behavior.
How much do you practice the things that you really want to be good at? For at least the last year Cheri has been determined to improve her snatch. This has not been something that she has just thought about, wished for, or dreamed of. She has worked at it. She spends time before or after class chipping away at it. She does skill work outside of class time and routinely asks for help and evaluation. Up until yesterday, a 90# snatch has eluded her, not by a little, but by 15#! Well she came in, worked on it, and by the end she not only got it, she got it good. Do the math - that's 20%! What would a 20% improvement look like in your goals? What are you willing to do to get it?
NOTICE: if you are participating (running or cheering!) in the 10k on Sunday make sure to get your CFLA temporary tattoos at the gym before Sunday to wear during the race!
Today's Workout
3 rounds for time of
15 Power Cleans (135/95)
15 pull ups
400m run
Most recent comments
Thanks everybody! Thanks Michael for such a nice post!
Posted by Captain Princess Cheri on 01/28 at 10:59 PM
Right on, Cheri! That's AWESOME!
Posted by AndrewWeber on 01/28 at 01:03 PM
Great job Cheri - it looks awesome!!! Keep up the great work!
Just in time for the rest of the winter, our new thermal long-sleeve t-shirts arrived! We also got a fresh batch of short sleeve shirts with a brand new design. Check 'em out below!
By the way... if you are a student here and/or training CrossFit, there are a couple other places you should know about - where you'll find people from our community "lurking"...
CFLA Discussion Forums - The most heavily used areas in here are our personal workout and nutrition logs (a great place to keep track of everything you're doing)!
CFLA Facebook Fan Page Become our fan, check it for updates and for photos from workouts.
Sweet Cheeks Food Blog A blog created by CFLA's Alyssa and Shirley to provide you with recipes, challenges and fun ideas for spicing up the food in your life.
Long sleeve, thermal. On back - "I may puke. I may cry. But I will not quit. EVER."
Short sleeve.
Today's Workout
4 rounds for time of:
50 Sit ups
10 Handstand push ups
500m row
Most recent comments
Crap. Guess you guys will have to take the shirts off...I'll be able to guess more accurately that way.
And AT, please be wearing a sports bra.
Posted by kdish on 01/27 at 03:20 PM
Wow Atrain you've gained a lot of muscle mass and lost a lot of booby since I last saw you... yesterday.
Feb 19, 2010 Movie Night - “Food, Inc.”
Join us for pizza and a movie. And learn just where that pizza probably came from!
Feb 20, 2010 CPR Seminar
Learn Skills That Save Lives. Learn critical skills and earn your American Heart Association Card.
Mar 13 - Mar 14, 2010 2010 CrossFit Games SoCal Sectional
CFLA hosts the SoCal Sectional this year. March 13-14 at UCLA's Drake Stadium. See the baddest CrossFitters in SoCal do their thing!
Apr 09, 2010 Marketing & Outreach Seminar
CFLA: The BIZ introduces our Marketing and Outreach Seminar that will provide you with more leads in a shorter period of time.
May 13 - May 14, 2010 CFLA: The BIZ- Raise Your Game! Next Los Angeles Seminar
Learn how to build a sustainable, more profitable Crossfit business with our system and have fun doing it. Past seminar attendees have drastically grown their business, most by 50%, some by 100%.
Success Stories
I’ve been very impressed by Andy Petranek's wide knowledge of anatomy, biomechanics, and exercise physiology that guided me to improve my muscles without further injuring or stressing my joints. After the first year, I found that all of my joint pains were eliminated and I had regained my full range of motion without discomfort.
eStore 
Brown.jpg "CF 2010 SoCal Sectional")
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