eStore 
Posted by Andy Petranek :
Tuesday, Nov 01, 2011
One of the great ways as a college student to get started at CrossFit LA is by becoming an intern here. Many of our more successful athletes and coaches (Ingrid, Sam, Logan, and now, Emily) have started this way. If you know a responsible college student in the West LA area who is looking to get experience working in small business AND who wants to CrossFit, we'd love to talk to him/her. Please send an email to .(JavaScript must be enabled to view this email address) with the name and contact info and a little bit about how you know them. We'd love to bring someone into our community from someone already IN our community!
Magner, Leo & Will!
Today's Workout
Dynamic Effort Box Squats
- 10-12 sets of 3
- 55-75% of 1RM
---------------------------------------------
3 x 500m Row
- R.I. approximately 4 minutes
Posted by Andy Petranek :
Monday, Oct 31, 2011
Happy Halloween!
CFLA has one of the best CrossFit Coaching Staff's anywhere in the world... and now we want to tell you ALL about them! It started with Sam's bio last week... now we have added Shirley's... plus the photos and short write-ups of each of our new class instructors - Devlin, Magner, and Logan. We've also listed (and have photos for about half) of the 8 people who are currently training to become instructors / coaches at CFLA in our Instructor Training Program. We are proud of the steps and commitment each one of them have taken toward serving the rest of you. Please take a moment to check out our new Coaches / Instructors Page and acknowledge them all!
Too good to be true? Savasana (corpse pose)
Today's Workout
For time:
50 jumping lunges (1 count)
400m run
50 KB swings (24/16)
400m run
50 knees-to-elbows
400m run
50 pull ups
400m run
50 anchored sit ups
400m run
Posted by Andy Petranek :
Friday, Oct 28, 2011
"The only other thing you really need to understand is how our bodies respond to training. First: The human body adapts to stress. Throw us in ice-cold water every day and we’ll sprout subcutaneous fat for insulation; expose us to the desert sun and our skin will darken. What this means for getting in shape is that each week, you have to stress your body a little more than last time — lift a little heavier, run a little harder."
I got this quote from a recent article in Men's Journal, "Everything You Know About Fitness is a Lie". If you're a student at CFLA, consider it mandatory reading. It describes CrossFit at it's core and exactly what we teach at CFLA.
Learn the fundamentals. Practice them regularly. Get strong, powerful, and flexible with simple, basic movements. Execute with perfect form, quickly whenever possible. Focus your attention. Use competition and the clock ONLY as a training tool, when beneficial for your improvement and growth. Show up... don't quit... ever.
Patrick goes heavy
Today's Workout
Deadlift - Spend 30 minutes finding today’s 3RM
-----------------------------------
Tabata mash-up
Air Squats
Box Jumps (20”)
- Score is total of all reps
Posted by michael stanwyck :
Thursday, Oct 27, 2011
Ode to tomatoes
The street
filled with tomatoes
midday,
summer,
light is
halved
like
a
tomato,
its juice
runs
through the streets.
In December,
unabated,
the tomato
invades
the kitchen,
it enters at lunchtime,
takes
its ease
on countertops,
among glasses,
butter dishes,
blue saltcellars.
It sheds
its own light,
benign majesty.
Unfortunately, we must
murder it:
the knife
sinks
into living flesh,
red
viscera,
a cool
sun,
profound,
inexhausible,
populates the salads
of Chile,
happily, it is wed
to the clear onion,
and to celebrate the union
we
pour
oil,
essential
child of the olive,
onto its halved hemispheres,
pepper
adds
its fragrance,
salt, its magnetism;
it is the wedding
of the day,
parsley
hoists
its flag,
potatoes
bubble vigorously,
the aroma
of the roast
knocks
at the door,
it's time!
come on!
and, on
the table, at the midpoint
of summer,
the tomato,
star of earth,
recurrent
and fertile
star,
displays
its convolutions,
its canals,
its remarkable amplitude
and abundance,
no pit,
no husk,
no leaves or thorns,
the tomato offers
its gift
of fiery color
and cool completeness.
- Pablo Neruda
Todd, focused
Today's Workout
9 rounds for time:
9 thrusters (95/65)
27 double unders
Posted by Becca Borawski :
Wednesday, Oct 26, 2011
It occurred to me this evening as I sat down to write, that I have not shared on this blog what I am up to in terms of my job here in Portland. If you follow me on Facebook you've no doubt seen copious links, but I haven't truly shared with you in a way that honors what the CFLA community actually means to me.
As you know, it began with me being hired as a freelance writer for BreakingMuscle.com and then they moved me up here to be full-time staff. Well, a few weeks after my arrival, they promoted me to Managing Editor and I am now in charge of the website. It's pretty awesome. Much of what I was striving for with my blog, ModernAthena.com, is now being fulfilled through my "day job" -- it's funny to see how "dreams" come true in wholly unexpected ways if you just create the space for it and don't insist entirely on how things need to be.
And what do I actually do for my job? I write articles on things I'm interested in and passionate about, I do product testing (i.e. play with really cool stuff and write about it), I manage a writing staff and do everything I can to help them grow as writers, I direct graphic design, I work with the programmer on adding new features to the site, I interview awesome coaches and pick their brains about their lives and philosophies, I recruit guest writers, and I put together a garage gym here at the offices. Next on the docket is to create a wellness program for the couple dozen computer programmers here and get them started on doing body-weight workouts and laying off the Fruit Loops for lunch.
I'll share some of my articles with you as time goes on - many of them were inspired by my experiences at CFLA and by all of you, who helped me become a better coach and better person. I miss you all and think of you daily.
You three better be behaving!
Today's Workout
For time:
10 deadlift (295/195)
100 anchored sit ups
30 pull ups
30 push ups
1000m row
30 push ups
30 pull ups
100 anchored sit ups
10 deadlift
Posted by Andy Petranek :
Monday, Oct 24, 2011
Imagine being so good at something that almost by accident you end up in the Olympic Games! Yeah... I have a hard time imagining that too, but it actually happened to Kendrick Farris. Don't get me wrong, he's been thinking about it and training since he was about 12 years old, but the way he was going about it... training part time, working other jobs, partying, etc, he wasn't all in... and still, he took 8th!
He's about to start his quest for a World Championship (by the way, he has a 447 pound clean & jerk), and this time, he's all in. He's 100% committed. We'll see what happens... but as I was watching his video, I started thinking about one of my favorite quotes:
“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, the providence moves too. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents, meetings and material assistance, which no man could have dreamt would have come his way.”
~W.H. Murray (also credited by some to Johann W. Goethe)
What are the things in your life that you'd like to get great results, but for which you're not truly committed?
Beware - pukey lurks somewhere off the edge of the cliff.
Today's Workout
Five rounds for time of:
15 Sumo Deadlift High Pulls (95/65)
15 Push press
