eStore 
Posted by Becca Borawski :
Saturday, Dec 26, 2009
Matthew, post workout.
Today's Workout
"Hot Toddy" written by Ingrid
3 rounds for time:
50 lunges
40 squats
30 sit ups
20 push ups
10 pistols
Beginners can scale to 2 rounds.
Pistols are one legged squats and can be scaled in depth. Beginner and intermediate students may want to find a box or small stool to use as a squat target. Squat to a depth that is challenging, but do not sit on the box at the bottom of the squat. 10 pistols means 5 total on the right and 5 total on the left, switching as often as necessary.
Need a workout partner? Check in comments for people looking to meet up!
Posted by Becca Borawski :
Friday, Dec 25, 2009
Merry Christmas to everybody!
Today's Workout
"The Stairinator" - written by Jeff L.
5 rounds for time of:
Run up stairs
25 push ups
25 sit ups
Run down stairs
Find a hefty set of stairs - suggestions are the Santa Monica stairs near 4th and San Vicente, or the ones where Montana dead ends at Ocean Ave.
If you are looking for a fellow CFLA'er to work out with, post your info in the blog comments.
Posted by Becca Borawski :
Thursday, Dec 24, 2009
Starting today, CrossFit LA is closed for 11 days for the holidays. To help keep you on target, we will be posting an equipment-free workout EVERY day of the break - including weekends! Many of these workouts were written by students in our Instructor Training Program. We appreciate them offering their creative talents...and you'll have THEM to thank.
We strongly encourage students to meet up to do the workouts -- we all know working out in groups is more FUN and EFFECTIVE. If you are looking for a workout partner or two, post your contact info in the blog comments.
If you are trying to figure out running routes in your neighborhood, check out http://www.runningmap.com/
Oh, and one other thing... we have a NEW Blog on our site. It's called the Sweet Cheeks Food Blog and you can get to it using the nav bar at the top of the site. Click BLOGS, then select Sweet Cheeks Food Blog. Check it out - it's being kept up to date by our very own Sweet Cheeks - Alyssa and Shirley!
Abe, Jeff and Amber enjoy the holidays.
Today's Workout
"Death by 10 Meters/Jumps" written by Wes L.
Place 2 cones 10 meters apart. When the workout begins, run 10 meters. Every minute on the minute add 10 meters (i.e. minute 2 - 20m, minute 3 - 30m, etc.). Continue running back and forth between the cones until you can no longer run the prescribed meters in a given minute.
If you are doing the jumprope variation, add 10 single jumps every minute until you can no longer jump the required amount within the given minute.
Posted by Andy Petranek :
Wednesday, Dec 23, 2009
Wow - it's the end of 2009... I can't believe it. This is officially my last post for 2009 - I'll try not to be too long winded. In reflecting over the year, I'm left with really only one thing - a HUGE amount of gratitude.
For each of you that makes up our strong, vibrant, energetic, creative, fun, committed and most excellent community. Without you, none of this would be fun or worth while!
For all of the volunteers, interns, ambassadors, and people that go out of their way to lend a helping hand - without you, we'd all be working many, many, many, many, many, many, many, many more hours on stuff (we'd never get it all done, and we certainly wouldn't get it done with the fun, energy, flair, and freshness that you all get it done with).
To everyone who is part of us at CrossFit LA - thank you. For being who you are, playing all out, participating in life, and showing up for each other the way you do, day in and day out, year after year after year. You're all part of a very special and unique community in which we share in the responsibility to cherish, protect and support. Thank you for doing your part and thank you all for allowing me to serve you as your leader.
Don't forget, we will have DAILY workouts posted on our site with workouts you can do at home with nothing more than a pair of running shoes, a stopwatch, and a jumprope for EVERY day of the the holiday.
Today's Workout
“Heavy Cindy”
Complete as many rounds as possible in 20 minutes of:
5 weighted pullups (20/10)
10 weighted pushups (20/10)
15 weighted squats (60/40)
- use dumbbells for the weights
- for squats, 60 means you're holding 2 30 pound dumbbells
Posted by Becca Borawski :
Tuesday, Dec 22, 2009
Every year the CrossFit Games get bigger and BIGGER! This year there are THREE levels to the Games - Sectional, Regional, and then the Games. CFLA is proud to announce, we are going to be hosting the SoCal Sectional (covering a seven county area of Southern California) on March 13th, at Drake Stadium on the UCLA Campus.
Athlete registration for the Sectionals opens TOMORROW! If you are considering competing, make sure you are checking the CrossFit Games site regularly -- SPACES ARE LIMITED! (http://games2010.crossfit.com/) Remember that in order to compete in Regionals, you must qualify at Sectionals (the top 20 men, and top 20 women qualify).
In addition, we are going to need lots of VOLUNTEERS at the Sectional - both as judges and event staff. If you are interested in judging (you must be Level I certified and have experience coaching), please email Becca at .(JavaScript must be enabled to view this email address). If you are interested in being part of the event staff, email Jennifer at .(JavaScript must be enabled to view this email address)
Andy competing in the 2009 CrossFit Games
Today's Workout
"SmackDown!"
- At the start of class, someone will randomly choose a card from the CFLA SmackDown deck.
- The card that is chosen corresponds to a workout - that is the class' WOD.
- NO card is a "safe."
- BEWARE of the dreaded "Double Downs!"
Posted by Andy Petranek :
Monday, Dec 21, 2009
In case you missed it on Friday night, we had an awesome time at our holiday party (check out the pictures here). How could it not be with so many of you all to share it with, Popeye's fried chicken, beans, dirty rice and biscuits and a hilarious gift exchange story written and read by our very own Matthew F.
Carolyn was the big gift winner - she got the CFLA unofficial Christmas platter re-gift gift. It is a exquisite Christmas platter that Stanwyck received last year as his gift, and, as "good" fortune would have it, Carolyn opened as her gift this year! By the way, since I'm sure you've already taken photos with your newfound treasure, we'd love to see the results of the snapshots. We're glad it's in safe hands until next Christmas, Carolyn!
Lets hear about the gift YOU received at the party...
Today's Workout
21-18-15-12-9-6-3 rep rounds for time of:
Power cleans (95/65)
Knees-to-elbows
Good mornings (95/65)
