http://www.CrossFitLA.com/cms/index.php/home/ A Santa Monica, CA based elite fitness, health and conditioning training facility that trains students in Crossfit. en michael@crossfitla.com Copyright 2010 2010-09-02T04:31:22+00:00 http://www.crossfitla.com/cms/index.php/site/labor_day_booty_shaking/ http://www.crossfitla.com/cms/index.php/site/labor_day_booty_shaking/#When:05:31:22Z Next Monday, September 6th, we will all celebrate Labor Day together at CrossFit Los Angeles in traditional CrossFit style - with a workout! CFLA will be closed for regular classes, but from 8am-10am it will be filled to the brim with the rip roaring energy of the Trevor Win'E. The Trevor Win'E is an annual workout where you and a team of 3 other participants accumulate 300 pull ups, 400 push ups, 500 sit ups, and 600 squats. You can create your own teams or show up the morning of and we will put you on a team - either way, make sure you sign up on the sheet at the gym so we know you are coming. It's always a big event and a huge amount of fun. Get your bodyweight muscles ready! And costumes are not discouraged. 3-2-1, GO! Hey Jai, it's hammer time! Today's Workout Back Squats 5-3-1+ Wendler Cycle 4, Week 3 5 at 75% 1RM 3 at 85% 1RM 1+ at 95% 1RM - rest - For time: 10 Front Squats (155#/105#) 20 Double unders 8 Front Squats 30 Double Unders 6 Front Squats 40 Double Unders 4 Front Squats 50 Double Unders 2 Front Squat 60 Double Unders 2010-09-02T05:31:22+00:00 http://www.crossfitla.com/cms/index.php/site/wednesday_100901/ http://www.crossfitla.com/cms/index.php/site/wednesday_100901/#When:03:15:54Z I got a chance yesterday to try a new sport for the very first time... stand-up paddle surfing. Wow. It was awesome! It challenged my balance, coordination, agility, accuracy, stamina, and endurance... simultaneously! With the swell coming from one direction, wind from another, and chop from a third... it totally kept me on my toes (actually for the first hour, more like on my a**). And since I insisted on going out on a narrower, more advanced board, the learning curve was even steeper. But, I did get it... enough to stay up for 10 - 15 min at a time, and I left definitely wanting more... like riding in my first wave! When's the last time you tried something totally new? Pick something that sounds fun and go do it. Life's short. Don't wait. Yes, sometimes higher brain function is required. Today's Workout “Roy” 5 rounds for time: 15 Deadlifts 225/155 20 Box jumps 24/20 25 Pull ups 2010-09-01T03:15:54+00:00 http://www.crossfitla.com/cms/index.php/site/kids_open_house_a_success0828/ http://www.crossfitla.com/cms/index.php/site/kids_open_house_a_success0828/#When:05:00:32Z The CFLA Kids Open House this past Saturday was a big success! We showed a bunch of new families how fun and fitness can come together and result in healthy happy kids. The kids had a great time doing workouts, playing games, and mastering our obstacle course. Along the way they also learned to do deadlifts, burpees, bench dips, squats...and much more (even some dance moves from Kenny)! If you are interested in our Kids program, please check out our blog. If you would like to schedule a tryout for your child, email us at info@crossfitla.com or call 310-260-9550. Kenny instructs the group. Today's Workout For time: 11-10-9-8-7-6-5-4-3-2-1 L Pull Ups Handstand Push Ups 2010-08-31T05:00:32+00:00 http://www.crossfitla.com/cms/index.php/site/monday_-_100830/ http://www.crossfitla.com/cms/index.php/site/monday_-_100830/#When:02:30:56Z I am strong. I am powerful. I have stamina. I am fast like the wind. I can go for hours. I am agile like a cat. I have great balance. I am coordinated. I am flexible. Can you make each of these statements about yourself with a straight face? Try it. If any part of you is saying, "No... you're really not...", then you've got your target. Now, what are you doing EVERY DAY to address it? For starters, try this: Mobility WOD Spending some time in what should be a natural position... the bottom of the squat. Today's Workout "Choose your pain" 5 rounds for time of: 400m Run -OR- 500m Row -OR- 120 Double Unders 21 Thrusters - (85#/55#) 2010-08-30T02:30:56+00:00 http://www.crossfitla.com/cms/index.php/site/friday_100827/ http://www.crossfitla.com/cms/index.php/site/friday_100827/#When:03:20:44Z Knowing what you're supposed to eat for good health or for a diet is one thing... actually putting it into action is quite another. I mean most of us know that you're not supposed to eat sugar, you should reduce the quantity of breads and grains you eat, and you should get most of your carbs from vegetables and fruit. Now, how many of us actually do it? For those with various food intolerances, diseases, or allergies (like Chrons, ciliac, thyroid, etc) actually doing it is the most important part... it's the part that creates a life that is workable... that creates health and vitality through diet and nourishment. And here's the thing... it doesn't have to be restricting or feel limiting. In fact, many people eat gluten free, dairy free, and have eliminated dozens of foods that cause specific problems in their bodies - and still LOVE eating! That is the purpose behind Sally Parrott's (a CFLA student since Feb, 2010) new website and business Tith fo Health... helping people learn to live with specific dietary restrictions in a way that still enables them to love eating food! Check it out. www.tithforhealth.com Lookin' good, Anastasia! Today's Workout "Fight Gone Double-Team" - Tanya B. In this version of "Fight Gone Bad", work with a partner and complete the traditional FGB workout with the following exceptions: - 90 seconds per movement / station (rounds will be 7:30, with a 1 minute rest between each round ) - Only 1 person may be working at a time - Accumulate as many reps/calories as possible together with your partner 2010-08-27T03:20:44+00:00 http://www.crossfitla.com/cms/index.php/site/Crossfit_inner_peace/ http://www.crossfitla.com/cms/index.php/site/Crossfit_inner_peace/#When:06:30:50Z Have you ever stopped to think what it would be like if you treated every move you make like it is practice for the other ones? A lot of time I find myself warming up in class, quickly going through the motions just to get myself "ready" for the workout. I was thinking that if every time I put myself under the bar to do a back squat, for example, I may be better served to treat it like it was the real deal, no matter the weight. So much of the training in CrossFit comes out of the practice (read "repetition") of what is done. Being focused about everything may be access to faster, more complete results. I also look at practicing as a way of being very intentional about what I am doing in the moment. If it's practice then I want to be present to the movement. If I'm present for each movement, then I get to be present for each moment. If I'm present for each moment than my life occurs right there, every moment, rather than some other time that will happen in the future (or maybe even has already happened in the past!). CrossFit training - your path to inner peace. Jen, in the moment. Today's Workout Clean & Jerk 3-2-1-1-1-1-1 2010-08-26T06:30:50+00:00 http://www.crossfitla.com/cms/index.php/site/wednesday_100825/ http://www.crossfitla.com/cms/index.php/site/wednesday_100825/#When:04:33:08Z So many of you know that I've taken on improving my flexibility over the next 30 days (see 30 Days to the Splits), but one thing you might not have heard about is Kelly Starrett's new Mobility WOD Blog. He's going to be posting a "Mobility WOD" every day via video - and so far, in the 2 that he's posted, they are RIGHT on target. In fact yesterday, I tried his first one - accumulating 10 minutes in the bottom of a squat... took me about 15 minutes, and it was tough, but it felt really great when I was done. I'm anticipating the same or better with each successive post. If you find yourself regularly saying, "Gee, I wish I could touch my toes", or "I wish my shoulders/hips/hamstrings/wrists were more flexible"... now's your chance. Take it on. Get here 10 minutes early and do K-Star's Mobility WOD... or pick from one of 100 other stretches... and repeat daily. Jane Today's Workout Back Squats 3-3-3 Wendler Cycle 4, Week 2 3 at 70% 1RM 3 at 80% 1RM 3+ at 90% 1RM - rest - 15-12-9 rep rounds for time of: Burpees Weighted Pull-Ups (45#/15#) Pistols 2010-08-25T04:33:08+00:00 http://www.crossfitla.com/cms/index.php/site/getting_your_beauty_sleep/ http://www.crossfitla.com/cms/index.php/site/getting_your_beauty_sleep/#When:04:45:19Z Or maybe I should ask, are you getting your strength and performance sleep? For me, getting the appropriate amount of sleep has been a life-long struggle. While I can be disciplined and systematized about food and exercise, I am very nonchalant about caring for myself in the area of sleep. I do notice, however, when I make it a task to get a full night's sleep (for me this is about six hours - it is different for everyone), I see a big change in how I feel, both physically and mentally. When we are chronically tired, it effects our ability to think clearly and make decisions. It also effects our performance in the gym. If you feel generally lethargic and slow, imagine how that translates into a workout? What if you came at a workout full rested and full of energy? What is something you can do to commit to getting more sleep on a regular basis? Liz and Lindsey are full of energy Today's WOD As many rounds as possible in 7 minutes: 5 Squat Snatch (95#/65#) 10 Wall Ball (20#/14#) 45 Double Unders 2010-08-24T04:45:19+00:00 http://www.crossfitla.com/cms/index.php/site/monday_100823/ http://www.crossfitla.com/cms/index.php/site/monday_100823/#When:05:57:31Z How do the people who are top performers get to the top and stay at the top? How is it that when they run / swim / pole vault / CrossFit, their movements look effortless? What is their secret? Hard training? Preparation? Relaxation? Fitness? Skills? Routine? Warm-up? In the following video, Michael Phelps, Usain Bolt, and Yelena Isinbayeva share their "secrets" - how they do it time and again under the lights, in front of millions. What can you learn from them... for your fitness performance, and, more importantly, for your life? Share in comments. . Today's Workout For time: 1,000m Row ---------------- 5 rounds of: 10 Overhead Squats (115/75) 10 Burpees ---------------- 800m Run 2010-08-23T05:57:31+00:00 http://www.crossfitla.com/cms/index.php/site/friday_100820/ http://www.crossfitla.com/cms/index.php/site/friday_100820/#When:03:15:32Z There is no better way to spend time at the beach doing something that is fun AND athletic, than playing a good game of Hooverball! Hooverball is essentially volleyball with a 6 pound medicine ball and although the fundamentals are easy, being actually good at it takes practice. Greg W., our Hooverball "Commish", has scheduled weekly pick-up games for the past month - there is another one this coming Sunday. These are in preparation for our Annual Hooverball Tournament, coming up on Saturday, August 28th. For those of you who have never been to our Tourney, let me describe it for you. Everything is centered around FUN - no experience is necessary. Teams are created that morning at random. We pre-identify the best players and make them all team captains. We then take everyone else and put them in a men's pool and women's pool. We populate the teams (3 or 4 people) first with the women - drawing at random one woman per team... and then we complete each team by randomly drawing the men. The first part of the tournament will be a round-robin, and the second part a playoff. You will feel both like you had fun, and got a workout... I promise soreness for sure the next day! So if you haven't signed up, get your name down on our sign-up sheet in the gym. Regardless of your level, it will be a really great time! Michael & Jennifer. Click here For more of Carlos' photos.Today's Workout "Fight gone Max" - by Chad F. In this version of Fight Gone Bad, follow the traditional workout, but as soon as you break from your rhythm in a movement, you must stop. So if you drop the wall ball, or stop box jumping after 5… that is when you must stop. This version stresses accuracy and form above raw stamina and endurance, will reward the combination accuracy with stamina. 2010-08-20T03:15:32+00:00