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Cherry Picking?

2009-07-02T10:00:13+00:00

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

Short, intense intervals boost endurance

2009-07-01T10:00:44+00:00

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

Going Up!

2009-06-30T10:00:19+00:00

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

The Patch

2009-06-29T10:00:31+00:00

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

Born to Run

2009-06-26T09:59:38+00:00

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.

The Ocho

2009-06-25T10:00:08+00:00

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 info@crossfitla.com; 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

Food for health or profit?

2009-06-24T10:00:38+00:00

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

Just Tuesday

2009-06-23T16:23:40+00:00

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

The Patch - don’t miss it!

2009-06-22T10:00:55+00:00

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.

Why you got fat…

2009-06-19T10:00:23+00:00

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)