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Roll Along
Friday, July 03, 2009 | Posted by mtanwyck
Most recent comments
Hey guys - I goofed today. The runs you did were 500, 300, 200, 300, 500. Thanks to Ray for pointing that out!
Posted by mtanwyck on 07/03 at 07:28 AM
Push Up and Smile!
Wednesday, July 01, 2009 | Posted by mtanwyck
It doesn't matter what the workout is, it's always better when you smile! Right, Melissa?
Today's Workout
5 rounds - 3m rest bt rounds
For time:
10 ring rows
50m SB drag
10 SB burpee high-pulls
50m SB drag
Most recent comments
I only smile for the camera. 
Posted by melissa on 07/01 at 09:17 AM
Use the Force
Monday, June 29, 2009 | Posted by mtanwyck
Is this guy levitating Agatha during the workout? I'm sure it didn't feel that way to Agatha!
Today's Workout
800m run
3 or 4 rounds of
15 bleacher hops
40m backwards crawl
12 donkey kicks
12 wall jump overs
12 vaults
40m forward crawl
200m sprint
recover
200m sprint
Most recent comments
Who's Angela?
Posted by agatha on 06/29 at 10:40 AM
Nice meeting you, Chad! Way to set a pace today. Hope we get to see you back at the beach sometime. And if I'm ever in Cincinnati, I know where to go.
ML
Posted by Mike Ladd on 06/29 at 09:08 AM
Michael,
Thank you for the great workout this morning. Thanks to all the fellow morning warriors for the hospitality. Gotta love CrossFit...what a great, welcoming community of fitness enthusiasts.
Hope to make it back for another morning some…
Posted by Chad on 06/29 at 08:52 AM
One of these kids is doing their own thing
Friday, June 26, 2009 | Posted by mtanwyck
Everyone's lined up for the gasser and Tim's takin' a breather!
Today's Workout
1 mile run
100 wall jumps
50 squats
25 sit ups
1 rope climb
25 sit ups
50 squats
100 wall jumps
1 mile run
Your Game Face
Wednesday, June 24, 2009 | Posted by mtanwyck
What face do you show during your workouts when they get tough? Mike keeps his poker face on as the workout draws to an end.
Today's Workout
15 sandbag clean and jerks
1 full gasser
10 C&J
1/2 gasser
5 C&J
1/4 gasser
A gasser is 4 consececutive sprints from one sideline of a football field to the other. That means that a full gasser consists of 2 "laps," a 1/2 gasser is 1 "lap," and a 1/4 gasser is a 1/2 a "lap." The distance from one side of the field to the other is 48m. At the beach we use a distance of 45m in the sand for the 1/4 gasser.
Three Little Crabs
Monday, June 22, 2009 | Posted by mtanwyck
Mike, Tim, and Agatha doin' the crab!
Today's Workout
AMRAP in 20 minutes
1 pull ups
2 push ups
3 squats
increase number each round by each movement's original number
example:
round 2 - 2 pull ups, 4 push ups, 6 squats
round 3 - 3 pull ups, 6 push ups, 9 squats
round 4 - 4 pull ups, 8 push ups, 12 squats
CrossFit La on the Farm?
Friday, June 19, 2009 | Posted by mtanwyck
Could our little beach class look more like a farm? Not only the farmer's carry - we even have a tractor!
Today's Workout
100 sit ups
Run 75m in sand
Crab walk 40m
Run 50m in sand to lifeguard station
100 push ups
run 50m in sand
scramble 40m
Run 75m in sand back to start
100 double unders
CrossFit LA at the Beach
Wednesday, June 17, 2009 | Posted by mtanwyck
Just a reminder - all you CrossFit LA members, we're down here at the beach every Monday, Wednesday, and Friday morning at 6:30 if you'd like to join us.
Ray joining us for the Vortex Monday morning
Today's Workout
Sandbag Thrusters Ladder, teams of 2
Minute 1: each partner completes 1 thruster
Minute 2: each partner completes 2 thruster
and so on until both partners can no longer complete the prescribed number during that minute
The first partner must complete their thrusters before the second one begins
Climbing the Mast
Monday, June 15, 2009 | Posted by mtanwyck
On Friday we hung a height marker next to the rope so that everyone could see how high they were climbing. Melissa and Agatha both got higher than they ever have before. Agatha made it all the way to the top and Melissa climbed to 15 feet! Here's Melissa on one of her attempts. Way to go!
Today's Workout
Beach Vortex
Run 1.5 miles
Every minute on the minute do either:
12 mountain climbers (2 count), or
12 sit ups
Explanation: Begin running. At minute 1, perform 10 mountain climbers. You then have the remainder of the minute to run. At minute 2, perform 12 situps and run for the remainder of the minute. Continue alternating between exercises until you a) finish the distance, or b) cannot complete the movements within the span of the minute and get stuck in the "vortex."
A Day at the Races
Friday, June 12, 2009 | Posted by mtanwyck
There are so many ways to use different objects creatively - tires, rocks, kegs, fire hoses - in a workout. Novelty has a funny way of making workouts feel a little less like a workout. You spend so much time trying to figure out how best to deal with the object, you have less time to think about the exertion!
Going the distance with the fire hose
Today's Workout
The CrossFit Triple Header:
"Babel" or "How High Can You Go?"
Feet of rope climb in 3 minutes
1 point for every 2' of rope climb
Start counting number of feet at the height were your hands first grip the rope
- 5 minute rest -
"The Sandbag 4-O"
40m sandbag drag sprint
80m sprint
40m sandbag toss
40 sandbag swings
.10 point for every second under 500 seconds
e.g. if your time is 4:30 (250 seconds) you get 25 points for this event
- 5 minute rest -
"Earth Mover"
How many pounds of sand can you move 40m in 10 minutes?
Fill your buckets, cover the 40m meters - FAST - dump, sprint back, and repeat
.10 point for every pound of sand moved
Heave-Ho
Wednesday, June 10, 2009 | Posted by mtanwyck
Tim gets some loft on his jerk and heaves it over the pull up bar.
Today's Workout
Firehose relay races
Team Race starts at mid-point between 2 lifeguard stations
Team member 1 sprints to station #1 grabs hose and drags it to station #2
Team member 1 then pulls the rest of the hose in and sprints back to start line and tags the partner.
Partner 2 sprints to station #2 grabs hose and drags it to station 1, pulls the rest of the hose in and sprints back to the start line.
Team WODs
Monday, June 08, 2009 | Posted by mtanwyck
Something came up before the workout on Friday - people were concerned that in a workout partnership they might be holding their partner back. There are several things to work on in the team WODs that don't have to do with "the workout." Teamwork consists of knowing what you are capable of contributing and doing the absolute best you can in that capacity. If one member is capable of shouldering more of the burden, that is their contribution to the team. Sometimes doing the best that you can in a team effort means making sure that the entire team is taken care of, regardless of what you may be capable of. It helps to think about what it takes for the team to finish the best they can as opposed to how I can finish the best I can.
A team effort on farmer's carries!
Today's Workout
2 rounds
500m run
30 mountain climber push ups (4 count)
500m run
30 wall jumps
Let me help you with that
Friday, June 05, 2009 | Posted by mtanwyck
Tim and Agatha trade duties during Wednesday's team workout.
Today's Workout
In teams of 2:
2 rounds
800m uphill/downhill run
50 partner pull ups total
350m farmer's carry (3 buckets, 30# each)
40m scramble into 120m sprint
50 anchored sit ups each
Most recent comments
Ben -
We use buckets that have pre-measured markings on the side as to how much the sand weighs (yes, we made those, you can't buy them in stores). If you look back through our flickr photos you should see a…
Posted by mtanwyck on 06/05 at 01:34 PM
I'm curious. How do you guys fill the sand bags? Do you use a tool of any kind?
I've seen the bags, and the opening is relatively small and seemingly cumbersome.
Posted by Ben C on 06/05 at 12:25 PM
I’m Ready For My Closeup!
Wednesday, June 03, 2009 | Posted by mtanwyck
Agatha is clearly pleased with herself, having mastered the art of rope climbing!
Today's Workout
"Wingman"
3 rounds with a partner
400m run w/40# sandbag
@ each corner each partner performs 10 push-ups and 10 squats
@ the grassy area each partner performs 10 pull ups, 10 push press, 10 walking lunges
one partner must carry the sandbag at all times. The bag may not touch the ground or each partner must do 10 burpees. The bag may not be rested on the head or shoulders, but must be carried in hands or arms at all times.
Most recent comments
Thank god, because I don't know if I could have done those burpees.
Posted by agatha on 06/03 at 10:57 AM
We didn't let a bag touch the ground once. Nice work guys!!
Posted by melissa on 06/03 at 09:33 AM
In the Moment
Monday, June 01, 2009 | Posted by mtanwyck
Friday's workout was particularly rough. It wasn't fast and the end always seemed miles away. The trick to these workouts is to focus completely on the rep you are on in the moment and not to try to see how far the is end. If you can manage that, you may find yourself much better off. Looking at how far you still have to go can lead to a breakdown. Be with the action you are in the middle of. Sure, take note of the discomfort (or misery!), but don't let it run the show.
Melissa being with her lunges
Today's Workout
800m uphill/downhill run
50 air ball
30 dead hang pull ups
Most recent comments
Good to see you back Nick!!!! And yes, Friday was miserable.
Posted by agatha on 06/01 at 01:42 PM
Good workout this morning! Glad it was only one round... See y'all Wednesday.
Posted by Nick on 06/01 at 08:53 AM
Boy, You’re Gonna Carry That Weight
Friday, May 29, 2009 | Posted by mtanwyck
Heavy, awkward objects offer a real-world challenge when compared to traditional dumbbells or barbells!
Today's Workout
1 mile of intervals (30 minute cutoff)
Between randomly spaced markers in the sand:
alternate between
sprint 1 interval, do 5 push ups
walking lunge 1 interval, do 10 squats
Incoming!
Wednesday, May 27, 2009 | Posted by mtanwyck
Watch out, Mike!
Today's Workout
Teams of 2
3 rounds
100m heavy bag carry in sand
1x20' rope climb
20 medicine ball twist throws
Cool as a Cucumber
Monday, May 25, 2009 | Posted by mtanwyck
Kathryn was at the beach to workout with the crew on Friday, and as usual she was cool, cool, cool.
No Class today, but that doesn't mean no workout! Here's one you can do anywhere - you can call it "Burph":
Today's Workout
1 mile run
100 burpees
1 mile run
Post your times to tomorrow's blog!
Most recent comments
Ask Agatha. I'm pretty sure she tried it!
Posted by mtanwyck on 06/11 at 10:51 AM
Wow! The Burph looks awesome!
Posted by Mike on 06/11 at 10:41 AM
Again - way to take it on, Agatha!
Posted by mtanwyck on 05/26 at 09:46 AM
Alternate Day WOD
Friday, May 22, 2009 | Posted by mtanwyck
Alright Beach People, there's a new workout in town. Every Tuesday and Thursday members of the Beach program will receive a workout in their e-mail, an Alternate Day Workout of the Day (ADWOD), so they can continue the program on the days we are not at the beach. Make sure to post your times to the following day's blog comments!
Is this the workout or did Jonesy break down?
Today's Workout
3 rounds, as a team:
100m buddy carry
16 sandbag clean and heave (back and forth over the pull-up bar)
Most recent comments
I bet getting that thing up the incline was the best part! nice!!
Posted by welch on 05/23 at 09:44 AM
Call Your Bluff
Wednesday, May 20, 2009 | Posted by mtanwyck
We took a medicine ball assisted run up to the bluffs in Santa Monica on Monday for the workout. Not quite the usual warm-up run everyone expected! Right before the workout, they asked, "how are we getting the medicine balls back?" Take a guess...
Today's Workout
4 x 60m Truck push sprint
Most recent comments
Greg, "truck push" is true practical application of functional fitness for if/when someone does run out of gasoline 
Posted by Jonesy on 05/21 at 08:48 PM
60m truck push, as fast as you can!
Posted by Mtanwyck on 05/21 at 08:43 AM
lol! nice...(also, whats a truck push sprint? did someone run out of gasoline?)
Posted by greg on 05/21 at 08:12 AM
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