CrossFit LA | CrossFit Los Angeles - Santa Monica, California

Practice

Friday, July 03, 2009 | Posted by Andy P

Below is a picture of Lani doing a front squat... She's been CrossFitting now for almost a year... and she shows up consistently two times each week. You can count on it. Keep it up, Lani! This is exactly the type of consistency that gets long-term results. Just ask "Curly", at 107 years old, he's still going strong!

Today's Workout

Front Squats 3-3-3-3-3
- rest -
5 rounds for time of:
14 push-ups
21 squats
14 Pull-ups

Most recent comments

Lani, you rock... I love it!

Posted by Jonesy on 07/03 at 02:31 PM

Thanks for the encouragement! My first class was August 5th last year. It's been great so far!

Posted by Lani on 07/03 at 11:12 AM

Nice job Lani!

Posted by Denise on 07/03 at 10:57 AM

Comments (5) •

Cherry Picking?

Thursday, July 02, 2009 | Posted by Andy P

Have you found yourself "cherry picking" workouts lately? Looking at the website in the morning, before you make it to the gym... and upon seeing the workout, deciding NOT to show up because you don't feel like doing THAT workout today? We certainly make that option available to you, since we post the workout of the day on the site at 2 am every day. However, it usually holds true for me, that the workouts I feel least like doing, are the ones that I stand to benefit the MOST from. So usually, when you feel most like not coming, see if you can overcome that urge and show up at the gym anyway. Don't cherry pick... just show up.

Brothers three - Nareg, Armen and Z going for it on Bring a Friend Day.

Today's Workout
Complete as many rounds as possible in 20 minutes:
400m Run
max set shoulder press (95/65)
max set push press
max set push jerks

Most recent comments

Solution: don't list the WOD daily and then no one complains about cherry picking! simple.

Posted by JenniferF on 07/03 at 09:41 AM

Heh. I'm the other way around. If I see a workout that looks horrible and fills me with dread, I'm more likely to want to see how I do. It's the workouts that I know I can do well at on my own that I'm…

Posted by EricR on 07/02 at 11:06 PM

Depends... are you a pro athlete in training for an upcoming event? It might make sense to cherry pick if the WOD conflicts with your speciality sport. I believe for a majority of people who do CrossFit though cherry picking isn't really helpful ESPECIALLY if…

Posted by theburch on 07/02 at 12:40 PM

Comments (6) •

Short, intense intervals boost endurance

Wednesday, July 01, 2009 | Posted by Andy P

Have you ever wondered whether these really short, but really intense workouts you do in CrossFit actually help your endurance? I did... when I first started CrossFit. I was from the endurance community - and if a workout was less than 60 minutes, I believed that it wasn't really worth doing. Now I know better - and while I will need to do some longer distance training for my upcoming marathon, my mid-range endurance is fantastic... all from short, very intense workouts. Here's an article from the NY Times, Can You Get Fit in Six Minutes a Week? Seems as though exercise physiologists are just "discovering" what we've known for years. Intensity works!

Armen leads the 6am crew up Franklin Hill!

Today's Workout

3 rounds for time of:
400m Run
21 Kettlebell Swings (24kg/16kg)
12 Handstand push-ups

Most recent comments

what do I have to do, if I can't do handstand push-ups?

Posted by Tom on 07/02 at 05:10 AM

That's my brother! Good job, Armen.

Posted by Z on 07/01 at 09:25 PM

That article was very interesting, it reminds me of my good friend Ethan who for all intents and purposes has no experience with endurance training. only sets of maximal exertion, (mostly strength training) I have marveled however, that in times were ive made him run…

Posted by Brian on 07/01 at 09:32 AM

Comments (3) •

Going Up!

Tuesday, June 30, 2009 | Posted by Andy P

About 6 weeks ago, our 'Fil Team, Team Ocho, began training together. One of the first workouts they did together (I was invited to tag along) was this doozy below. Enjoy... 10 days and counting!

Today's Workout

“Filthy Fifty”

For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Most recent comments

I did try it, and coincidentally, the hill was 272 yards (249 meters). It rose about the same. I should have scaled down.

I did the 45lbers considering when I picked up the 35lbers, my shoulder clicked and felt fine. I finished…

Posted by Jay Raymond on 07/03 at 12:43 PM

Hey Jay... you should try.. it's a doozy.. the hill is about 280 yards in one direction with a 90 foot rise.

Posted by theburch on 07/02 at 09:33 PM

Hello John Burch,

How long is that hill? I think I might try that one for fun today.

I might scale down 35lbs. Shoulder has not been feeling too good the last 2-weeks because of closing a recently repaired…

Posted by Jay Raymond on 07/01 at 10:50 AM

Comments (6) •

The Patch

Monday, June 29, 2009 | Posted by Andy P

Have you ever wanted to put some of your functional training to the test? Just how well can you move across a series of obstacles? Can you support your bodyweight, even for a split second, with your upper body, shoulders, arms and torso? Is your core strong enough to allow you to move effortlessly? These were many of the questions that were answered at The Patch on Saturday out at UC Riverside. Big shout out to Jeremy, Danny and their crew who coached us through a couple hours of drills, skills and workouts. For more pictures from the day, click here.

Sean shows how it looks to vault over a high obstacle at The Patch.

Today's Workout

Complete as many rounds as possible in 20 minutes of:
3 “Ground to Overhead” (bodyweight/ ¾ bodyweight)
6 Burpees
9 Pull-ups

Most recent comments

That's just a bad a$$ photo! Nice Sean.

Posted by theburch on 06/29 at 12:50 PM

I used to watch that show religiously! They had US auditions a couple years ago, and a CrossFitter from Hawaii made the final three, but didn't end up making it on the show.

Posted by Becca on 06/29 at 07:42 AM

I see a future for Andy & the entire Ocho crew on Ninja Warrior, which is like "The Patch" to the Nth degree; an arena where you could apply your functional training and CF skills . Ok, so I'm on a NW tear right now,…

Posted by R Watts on 06/29 at 06:13 AM

Comments (3) •

Born to Run

Friday, June 26, 2009 | Posted by Andy P

I'm in the middle of the best book I've read in a long time. In fact, I got so inspired while reading it, that yesterday I registered to run in the Marine Corps Marathon, and am planning on doing it in my Vibram Five Fingers! It's titled Born to Run by Christopher McDougall. It's a book that is part story, part research paper and covers a wide array of topics including the greatest endurance runners in the world from Mexico (the Tarahumara), ultra-running and all the quirky personalities in the sport, persistence hunting, the history of the running shoe and Nike, the early adaptation of man for running, barefoot running, and running just for the love of it. Whether you are a runner or not, you can relate to this book, and you will definitely learn something new about running; and maybe, just maybe you'll get moved enough to get out there on the road, trails, beach, mountains, wherever... and run - because we were born to do it!

Greg - finishing up a run.

Today's Workout

6x Franklin Hill Repeats
- 3-5 minute rest interval
- If you're doing this at home, find a hill that is no more than 1/4 mile long and is fairly steep. Run up it. Repeat.

Most recent comments

Hey that post has inspired me to also get a copy, of this book, i have lately re fallen inlove with running, and am very excited to read it. oof topic but this is a very cool video of a man and his 16 kilo…

Posted by Brian Z on 06/26 at 03:47 PM

I'm ordering a copy of this book.
And here is an open invite to the Crossfit LA community: shake up your summer routine and come out for a weekly trail run, 6:00 am Fridays on Sullivan Fire Road.

We meet at…

Posted by Kevin D on 06/26 at 03:34 PM

Comments (2) •

The Ocho

Thursday, June 25, 2009 | Posted by Andy P

The CrossFit Games are just around the corner - and our team of 8 is primed and ready to go! The last step in the process (besides actually getting there) is ensuring they have a "uniform" - something to wear that brings them together as a team. Additionally, we wanted a shirt for the community that we could offer as a Limited Edition to commemorate the 2009 Games and that all of us not on the team could wear to show our support! Enter Chase & Rebecca Watts - they put in some serious overtime to design the shirts you see below - and came up with a really cool, retro design! Big props to you both!

The t-shirts are American Apparel and are available in both men's and women's sizes. Please pitch in to show your support for The Ocho! All proceeds from the sale of the shirts go to help offset the team's expenses (all of which they are footing themselves).

If you'd like to order a shirt and you're one of our clients just send us an email at (JavaScript must be enabled to view this email address); if you're not a client and would like a shirt, please call us at 310-260-9550.

Today's Workout

4 rounds for time of:
35 squat jumps
10 burpees
20 jumping lunges
2 rope climbs

Most recent comments

Paco/Rico -- shirts are $34.95/piece. Have them call or email if they want to be in on the order!

Posted by Becca on 06/25 at 12:17 PM

Chase and Rebecca, the shirts look awesome. thanks so much for your hard work. A couple friends are coming with me to the Games and want to purchase a shirt. How much are they?

thanks!

r

Posted by Paco on 06/25 at 11:55 AM

Rebecca and Chase ROCK!!!!

I am seriously in love this this t-shirt design. It will be awesome to see the CFLA family sporting this in support of the OCHO at the games!

Posted by theburch on 06/25 at 08:31 AM

Comments (4) •

Food for health or profit?

Wednesday, June 24, 2009 | Posted by Andy P

If a manufacturer of a product determines the optimal formula for maximum sales and profits, however the product has an overall negative impact on the health and welfare of the general population, is it the responsibility of our government to step in? They have in the case of the tobacco industry (just to name one)... now should they in the case of the food and beverage industries? This is a topic addressed briefly in How the Food Makers Captured Our Brains from the NY Times. What do you think? When is it the responsibility of the American government to step in for the good of society - and who can/should decide what "good" is? Where do you draw the line?

Nick spooning with a medicine ball

Today's Workout

“Daniel”

For time:
50 pull ups
400m run
21 Thrusters, 95 lbs
800m run
21 Thrusters, 95 lbs
400m run
50 pull ups

Most recent comments

That photo still tickles me.

Posted by Cheri Gross on 06/24 at 09:43 PM

PHOTO CAPTION: "I love you medicine ball. Nobody understands me like you do, medicine ball. Lets just lay here and hold each other."

Posted by JeffL on 06/24 at 02:42 PM

This is one of the funniest CFLA pics ever!!!...joins the one of Chris in the women's tshirt. We need a gallery of the true classic shots!!

Posted by ktubbs on 06/24 at 08:37 AM

Comments (3) •

Just Tuesday

Tuesday, June 23, 2009 | Posted by Andy P

It's Tuesday. Nothing special about it... just Tuesday. And... it's also the first day of the rest of your life! How exciting is THAT? Make it a great one!

A conga line of thrusters during "Jackie"

Today's Workout

10-9-8-7-6-5-4-3-2-1 rep rounds, for time, of:
Overhead Squats (115/80)
Sumo Deadlift High Pulls
Push Press
- use the same weight for the entire workout

Most recent comments

RIGHT ON!!!!! It's been an honor working out by your side Denise, you are fab u lous. Here's to Tuesday!

Posted by JenniferF on 06/23 at 11:13 PM

Awesome, Denise -- congrats on your first year!!!

Posted by Becca on 06/23 at 01:17 PM

good catch, Jun - yes... it is "for time" - I just forgot to write it. 3, 2, 1... GO!

Posted by Andy P on 06/23 at 12:42 PM

Comments (8) •

The Patch - don’t miss it!

Monday, June 22, 2009 | Posted by Andy P

There are some really unique opportunities you get sometimes in life - ones that you should do everything possible to take advantage of. This coming weekend, our trip to The UC Riverside "Patch" is one of them. This is not something that is normally available or open to the public - and something that usually only student athletes get a chance to train on. To give you a better idea of what to expect, below is an excerpt from a CrossFit Journal article. Get signed up - there are a limited number of spots available.

The Patch is basically a combination of plyometrics, Parkour, gymnastics, military obstacle course, and, as Coach Mike Burgener calls them, "body-hardening drills". The big plus of training on the patch that is the exercises bridge the gap between strength gained in the weight room and the strength that athlete will need to use in their sport. On the patch, the athletes not only gain strength but they also learn to use that strength in a functional way and learn how to control their bodies.

Ingrid - after her 9:15 "Jackie" on Saturday - way to go Ingrid!

Today's Workout

Back Squat 3-3-3-3-3
-rest-
Complete as many rounds in 8 minutes of:
Pull Ups
Burpees
KB Swings (24/16)
- start at 1 rep of each movement on the first round and increase by 1 rep each round
- score is the number of rounds you complete
- ie - round #1 is 1 pull-up, 1 burpee, 1 kb swing; round #2 is 2 pull-ups, 2 burpees, 2 kb swings, etc.

Most recent comments

Nice Ingrid!

Posted by theburch on 06/22 at 01:50 PM

LOL - that's Nick O. I love that photo of him!

Posted by Becca on 06/22 at 08:52 AM

Who is that spooning the medicine ball after doing Jackie? That tickles me.

Posted by Cheri Gross on 06/22 at 06:59 AM

Comments (3) •

Why you got fat…

Friday, June 19, 2009 | Posted by Andy P

Yesterday, we talked about why America is getting fat at the Industrial Food Chain macro level. Here's a video about why you get fat at the cellular level - Why You Got Fat. Bottom line - you've got all the power in the world to change this pattern... it's simply a matter of consistently making the better choice. Remember that fat doesn't make you fat - it's the carbs (which include fruits and vegetables plus the ones you all know - grains, breads, cereals, starches, potatoes, and all refined sugar). Protein + Plenty of Fat + A Little Carbs = Happy Body!

14 rowers - lined up and ready to go.

Today's Workout

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Most recent comments

This one is for the nerds:
http://video.google.com/videoplay?docid=4362041487661765149

It's Taubes going summarizing the thesis of his book in an hour long lecture. Didn't see the whole thing yet.

Posted by Ben C on 06/19 at 05:12 PM

I personally like The Schwartzbein Principle for a really good book about food and it's impact on ur body.

Posted by Andy P on 06/19 at 04:59 PM

dStone,

If you want an effective game plan, the Zone Diet by Barry Sears is it. Verify with any of the top CFers or trainers.

If you want to learn the science of nutrition, well, I can't help, but…

Posted by Ben C on 06/19 at 04:51 PM

Comments (9) •

Overfeeding, Obesity, Economics

Thursday, June 18, 2009 | Posted by Andy P

The economics of food, health and wellness is a topic that both fascinates and disturbs me. After reading books like Fast Food Nation and The Omnivore's Dilemma, seeing movies like Super Size Me, my confidence in our nation's food industry is extremely low. If you think about it from the standpoint of economics, large food companies are vested in one thing - money and profitability... at the expense of anything else, including our own health. Paul Zane Pilzer puts it well discussing economics, food, supplements, and wellness in this interview. Thoughts?

Mike P practicing handstand push-ups on paralettes

Today's Workout

Complete as many rounds and reps as possible in 20 minutes of:
400m run
Push Ups (max set each round)

Most recent comments

Hey! There is a movie coming out that addresses these issues we've been discussing.

http://www.foodincmovie.com/

Posted by Alyssa on 06/22 at 07:36 PM

OMG! I just went to my fridge and checked the container. I'm surprised I never noticed the label before. I always thought it was the real stuff.

Wow! I can't believe it's not butter!

(Sorry folks. It's…

Posted by Ben C on 06/19 at 11:10 AM

Ignorance of what is truly good to eat is a huge part of the problem. I see this with my family and friends who don't live places where there are things like Whole Foods and Trader Joe's, and don't have farmer's markets and CSA's. Like…

Posted by Becca on 06/18 at 04:22 PM

Comments (9) •

Fast Enough?

Wednesday, June 17, 2009 | Posted by Andy P

So how fast is too fast? How hard is too hard? Is the psychology of "the clock" ever a detriment to your training? What about competition - do you find yourself trying to "win" at all costs? I pose these questions because I found myself in this strange place over the past month. With the CrossFit Games coming up, it's never been more pressing for me to perform at a very high level. I started to push up the weights and go harder than I've ever gone before... whoops - got hurt. Then I found myself mentally trying to compete with everyone else - telling myself that if I didn't come in first, what business do I have going to the games? That is certainly not reducing my anxiety about the event or improving my performance. And then the clock - trying to beat it... doing whatever it takes.

There have been times when each of these "games" I play with myself actually enhance my training and make me a better, stronger, faster athlete. But there are also times like now - where they mess with my head. So I ask YOU to consider exactly HOW you are using the tools like speed, weight, the clock, competition, etc in your CrossFit training... if you're using them to get better, and you're having fun, then fantastic! But if not, you might want to consider, like I have, forgetting the clock, forgetting other people and forget comparing times, just focus inward and do what is right for YOU. Period. Thoughts?

Amy - giving it all she's got (as usual!)

Today's Workout

For time:
1 rope climb
3 Thrusters (135/95)
30 Double Unders
2 Rope climbs
6 Thrusters
60 Double Unders
3 Rope climbs
9 Thrusters
90 Double Unders
4 Rope climbs
12 Thrusters
120 Double Unders
5 Rope Climbs

Most recent comments

Hey everybody! My daughter just poo pooed in the potty all by herself for the first time!

Posted by Cheri Gross on 06/17 at 07:48 PM

Andy;
The reason I went to the qualifiers to compete was because I wanted to experience what it was like. It seemed like fun and so exciting. I didn't know if I would ever have the chance to experience something like that again. Up…

Posted by Cheri Gross on 06/17 at 07:31 PM

Agreed, with many of the posters. Mr. Clark - well said and inspiring point.

Cindy & Ben - I couldn't agree more. The journey is to become the best person we can be, not about what we are in comparison to anyone…

Posted by Becca on 06/17 at 02:20 PM

Comments (9) •

How many ways to try?

Tuesday, June 16, 2009 | Posted by Andy P

I recently tried an experiment with Air Squats. I have seen other people do them moving their arms down as they go down and up as they go up, using the momentum generated by their arms to help pull them up from the squat. I decided to give it a go during a workout - maybe it would be faster than my current technique. It wasn't. But the point is this - how many different methods do you experiment with in order to give yourself a slight edge? If you've always done a movement one way - try it a little differently. What are some of the movements you can think of to try this with?

Squats at the speed of hair. Go Naz!

Today's Workout

Complete as many rounds as possible in 20 minutes of:
15 Tuck Jumps
10 V ups
5 Handstand Push Ups
2 Pullovers

Most recent comments

I am so sad I missed this one...I haven't done a pullover in ages!

Posted by Lauren on 06/16 at 03:53 PM

Those pesky martial arts rolls! I have a GIANT bruise on my shoulder from hitting the concrete. It literally looks like someone hit me with a baseball bat. I guess I should have gone to the gymnastics seminar.......

Posted by Monica on 06/16 at 01:24 PM

This one is even better: http://www.youtube.com/watch?v=gkw4G_KAqeo&feature=related

Nobody can complain about not being able to do it anymore. :p

Posted by Z on 06/16 at 10:33 AM

Comments (11) •

Gymnastics everywhere

Monday, June 15, 2009 | Posted by Andy P

How often do you hear about adults learning gymnastics for the first time? Well, until CrossFit came around, it was basically unheard of. Today, another story. With sports like snowboarding, skateboarding, surfing, free-running, and CrossFit the need and desire for gymnastic skills has never been greater. Additionally, gymnastics possesses the incredible ability to test your bodyweight conditioning and strength to the max. Well, yesterday we hosted our Second Annual Gymnastics Seminar at Broadway Gymnastics. We brought Roger Harrell down from CrossFit Marin, and spent time with skills on the rings, parallel bars, paralettes, high bar and, of course, the floor. If you didn't catch it this time, don't worry, we'll be bringing our experiences from there, to you, in the gym. Hooray!

Getting Hollow!

Today's Workout
4 rounds for time of
15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)

Comments (0) •

Natural “supplements”

Friday, June 12, 2009 | Posted by Andy P

As a follow up to yesterday's post, I thought I'd talk again about consistency, but this time about supplements - NATURAL supplements. I've heard a lot of discussion lately about supplement this, vitamin that, and questions like, "What are you taking to enhance your performance?" What about the good old "natural" stuff like water, food, stretching, ice, sleep, rest days, and massage? You don't need to buy anything (except food and/or maybe a tennis ball or foam roller) to do any of this. What it does take, however, to make any of these natural supplements effective for your performance is consistency. And that takes discipline - something sorely lacking in the lives of most people these days. Lets face it, most people are looking for the magic pill, the quick fix, the thing they can do that requires no investment, no effort and no time. Problem is, in spite of our crazed addiction to looking for this magic bullet, it doesn't exist. Quit wasting your time looking for the easy road... there is no easy road. Start with the NATURAL supplements - dial them in. Then, maybe consider the other options.

I'm reminded of a slogan on an old Nike poster I've owned since 1985... "Eat right. Get lots of sleep. Drink plenty of fluids. Go like hell." Funny, no mention of creatine, branch-chain aminos, coffee or Red Bull...

Pre-workout hand preparation - Shirley, Leslie & Tanya

Today's Workout

Overhead Squats 5-5-5-5-5
- Rest -
5 rounds for time of
5 deadlifts (275/185)
10 burpees

Most recent comments

I agree Cheri - Becca is a GREAT role model for this ! What makes Becca so valuable in this way is her total honesty and realness about her own process. Reading her journal(s) is generally a daily activity…

Posted by cfj1 on 06/12 at 11:13 AM

Can I get a witness?!

Posted by Ben C on 06/12 at 10:38 AM

Oh, yeah, it's bodies not body's. I never claimed I could spell. Welcome to my brian, I mean brain.
One more thing, that black picture box thing is annoying because when my cursor goes over it, it disappears and I it won't let…

Posted by Cheri Gross on 06/12 at 08:27 AM

Comments (5) •