eStore 
Posted by Andy Petranek :
Monday, Feb 01, 2010
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
Posted by Andy Petranek :
Friday, Jan 29, 2010
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
Posted by michael stanwyck :
Thursday, Jan 28, 2010
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
Posted by Andy Petranek :
Wednesday, Jan 27, 2010
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
Posted by Becca Borawski :
Tuesday, Jan 26, 2010
The CrossFit Games Season is soon approaching! The road to the CrossFit Games, for those of us in Southern California, begins on March 13-14 at UCLA's Drake Stadium. CFLA is proud to be hosting the event where hundreds of athletes and hundreds more spectators are going to be in attendance for two days of grueling and awesome physical feats.
Being there as an athlete is not the only way to be a part of the event -- CFLA is in need of volunteers and judges to be part of our event staff. If you would like to be part of the volunteer team, please email Jennifer at .(JavaScript must be enabled to view this email address). If you would like to be a judge (and you are CrossFit Level I Certified), please email Becca at .(JavaScript must be enabled to view this email address)
For more information and regular updates, visit the SoCal Sectional Facebook page -- http://www.facebook.com/ 2010CrossFitGamesSoCalSectional
To purchase tickets or register as an athlete, visit the official CF Games website
...also, CFLA recently hosted some local law enforcement for a workout. We had a great time showing them how a CrossFit workout happens, CFLA-style -- they did a partner workout of deadlifts, burpees and pull ups. Check out the video below!
Today's Workout
Back Squat
1-1-1-1
Rest
Max Burpees in 3 minutes
Posted by Andy Petranek :
Sunday, Jan 24, 2010
Just in case you felt like "sitting" was the only thing you were up for today... "Experts: Sitting too much could be deadly".
No excuses.
Today's Workout
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Single arm DB Clean (55/40)
Single arm DB Front Squat
Single arm DB Thruster
Single arm DB Windmill
