CrossFit Survival

On Being Elite

2010-12-27T06:52:00.000-08:00


Graham Holmberg 2010 CrossFit Games Champion

Here is a terrific article on what elite really is and how training progresses at that level. It will help you understand why gains are so large in the beginning and so hard fought for as you get better.

http://danjohn.net/2010/12/what-is-elite/

Now check out this CrossFit Journal video preview of Annie Thorisdottir split jerking 206 pounds.

http://media.crossfit.com/cf-video/WOD101227_AnnieTJerk206.wmv

This Week's Schedule Has Changed

Wednesday's 5:30AM and 8:30AM Classes will be held at New Hope Community Church From now until Spring.

There will no longer be Tuesday classes at the Church

The aforementioned classes are the only classes meeting at the Church until further notice. Tuesday's will revert back to Conditioning focus, with locations TBA weekly.

There will be no EVENING classes at the church until further notice.

WOD

LINEAR PROGRESSION

Shoulder Press

3X5

Followed by:

AMRAP IN 15

15 Sumo Dead Lift High Pull 105/75

15 Front Squats 105/75

200 m Run

MOBILITY WORK

Band Shoulder Stretch

Pecs Squeeze

ALL TUESDAY CLASSES WILL MEET AT SUNLAND PARK (NOT STONEHURST) WHICH IS ON THE CORNER OF SHERMAN GROVE AND FOOTHILL BLVD.

BRING A HEADLAMP FOR THE 5:30AM AND 6:30PM CLASSES.

WEAR YOUR CROSSFIT SURVIVAL T-SHIRTS OR RED SHIRTS IF YOU HAVE THEM.

PALEO COOKING SEMINAR

2010-12-25T12:39:00.001-08:00

Don't forget! PALEO NUTRITION SEMINAR AND COOKING CLASS.

December 26th, 11am, 1306 N. Avon St., Burbank, CA 91505.

$20 includes eating what I cook.

On the menu: Shredded beef "tacos"; Paleo Lasagna; Breast of Chicken Perigourdine w/dairy-free hollandaise; Ham, Broccoli and Shallot Crustless Quiche; and "Almost Paleo" brownies.

PALEO IS NOT BORING. :D

Mr. Joshua

2010-12-23T21:13:00.000-08:00

WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Be grateful for what you have. Be grateful for your life.

Twelve Days of Christmas

2010-12-22T20:11:00.000-08:00

ALL CLASSES MEET AT STONEHURST PARK ON THURSDAY.

DON'T FORGET, 5:30AM AND 8:30AM CLASSES ONLY ON FRIDAY, DECEMBER 24TH. THERE ARE NO CLASSES ON SATURDAY. NO RACE TEAM TRAINING ON SUNDAY.

WOD

It may be overdone, but I couldn't resist

12 DAYS OF CHRISTMAS

(done like the song)

1 100m Run

2 Pistols

3 Handstand Push Ups

4 Clean & Jerk 135/95

5 Push Ups

6 Hanging Knees to Elbows

7 KB Swings1.5 Pood

8 Double Unders

9 Ring Dips

10 Dumbbell Thrusters 30/20

11 Pull Ups

12 Box Jumps

What are you hoping to get for Christmas? Post to comments.

Deadlifts Make for Stronger Backs

2010-12-21T23:02:00.000-08:00

TONIGHT'S 6:30 CLASS WILL BE HELD AT 1306 N AVON ST., BURBANK, CA 91505

Continuing a series of blog posts from our clients. Today's blog post is by Autumn Hickock.

From Starting Strength, Basic Barbell Training by Mark Rippetoe & Lon Kilgore

"Lower back strength is an important component of sports conditioning. The ability to maintain a rigid lumbar spine under a load is critical for both power transfer and safety. The deadlift builds back strength better than any other exercise, bar none."

Clearly, this is proven out by stories such as these:

http://www.crossfitocmd.com/crossfit_ocmd/2008/02/crossfit-fixes.html

Additionally, Autumn has had a similar experience:

"Before I started Crossfit Survival, I was out of shape and had pretty bad back problems. I was always complaining when I would exercise about my lower back pain and I had sciatica off and on. I had seen several doctors and specialists who told me I was overweight and that once I lost weight my problems would "go away". I ended up losing over 50 pounds and STILL had a lot of back pain. What the heck?

I went to Chiropractors, Physical Therapists, and Acupuncturists- although they helped with the pain, it did not totally solve my issues. If I stopped going to these specialists, the pain would eventually return.

Then in Fall of 2009, I met Shannon and joined our Crossfit family. :)

Now, I am happy to say that I RARELY (next to never) have even a stiff back. What happened??? CROSSFIT CURED MY BACK PAIN!!!! No joke."

Pretty cool.

Maryann also did 20#/8'--not listed

Celebrity Jacque back in action!

Keren taking on the 24" box with ease.

Team 8:30am lovin' the wall balls.

Gina on the 20" box.

WOD

Linear Progression Continues

DEADLIFT

3x5

Followed by:

2 types of sit ups

Tabata Style

Exercise, Depression...and ZOMBIES

2010-12-20T21:56:00.000-08:00

Laughter can sometimes be the best medicine.

Tamar and Keren, both became ZOMBIES last night during the WOD.

It must have been the ball slams....

Part of our ongoing series in which some of our CrossFitters choose topics that are relevant to them and write about them....

Exercise and Depression, by Charles Balderrama

"Today I thought I would say something quick about depression and how exercise has been shown to help cope with it; First, here are a few depression factoids:

- Depressive disorders affect approximately 18.8 million American adults

- Everyone, will at some time in their life be affected by depression

- 54% of people believe depression is a personal weakness

- Multiple studies have shown that exercise is beneficial to those with depression

The Archives of Internal Medicine confirm that exercise not only helps maintain good health, but also may prevent the onset of chronic diseases such as heart disease, osteoarthritis, and dementia.

Depression is a very real challenge for many people and exercise has been known to help in many ways, here are a few:

- Exercise, can help one cope with depression without using any form of medication

- Having an exercise routine in ones schedule helps with keeping a positive outlook

- Pure Emotion; just knowing that exercise is a positive change, is fundamentally good; it is an encouragement

- Stress reduction, boost in self esteem, and improved sleep

Exercising and CrossFit go hand-in-hand. Variety in exercise is key."

Yet another reason to exercise....

From Lights Out: Sleep,Sugar and Survival, " Depressed people have more heart attacks, and people with heart disease are always depressed. Scientists know that depression and cardiovascular disease go hand in hand."

Interestingly enough, lack of sleep also plays a huge role in depression. Once again, from Lights Out: Sleep, Sugar and Survival, "...You go crazy because you have stayed up so long. You see, in nature, staying up that long means you've eaten half of the planet, which is way more than your share. And you are most likely no longer fertile from swimming in all that insulin [which comes as a result of eating too much]. Therefore, you have no business living. So nature takes you out by altering your reality so you won't want to live anymore. You actually go crazy so you will take you out."

Clearly, dealing with depression is of utmost priority--not only from a survival standpoint in the short term, but also from a survival standpoint in the, "I don't want to die of a heart attack" long term. Exercise helps combat depression in the short term and strengthens our chances of survival in the long term.

Charles admits one of the reasons he exercises is to combat depression.

Do any of you have experience with this?

ALL CLASSES WILL MEET TODAY AT NEW HOPE COMMUNITY CHURCH 10438 ORO VISTA AVE., SUNLAND, CA 91040. ENTER OFF ELDORA, WHICH IS ONE BLOCK EAST BETWEEN STATE FARM AND THE FARMER'S MARKET.

DUE TO EXPECTED RAIN, THE 5:30AM AND 8:30 AM WEDNESDAY CLASSES WILL ALSO MEET AT NEW HOPE COMMUNITY CHURCH.

WEDNESDAY 6:30PM CLASS WILL MEET AT

1306 N AVON ST., BURBANK, CA 91505

WOD

"Kelly"

5 Rounds for Time of:

400 m Run

30 box jumps 24" box

30 wall balls 20# ball

MOBILITY

Center Quad Rock & Roll

WEEK TWO LINEAR PROGRESSION

2010-12-19T21:18:00.000-08:00

ALL CLASSES TODAY MEET AT NEW HOPE COMMUNITY CHURCH DUE TO RAIN

10438 Oro Vista Ave., Sunland, CA 91040

Enter off Eldora Street, 1 block East between State Farm and the Farmer's Market

REMINDER: NO 3:45 CLASSES UNTIL JANUARY 10, 2011

Newbie Rubi tackling double unders

Saturday class doing SMR Side Rolls after WOD

STRENGTH FOCUSED WOD

LINEAR PROGRESSION

WEEK 2

BENCH PRESS

3 X 5

FOLLOWED BY:

AMRAP IN 10

SUICIDES

10 BURPEES

10 BALL SLAMS

CONDITIONING FOCUSED WOD

AMRAP IN 20

SUICIDES

10 BURPEES

10 BALL SLAMS

MOBILITY

SIDE ROLL

TP BUTTERFLY

SATURDAY'S CLASS INDOORS

2010-12-17T21:49:00.001-08:00

HAPPY, HAPPY, HAPPY!

iT'S PARTY TIME AGAIN.

ANNUAL HOLIDAY PARTY

TONIGHT

DECEMBER 18, 6:30PM

8520 WYNGATE, SUNLAND, CA 91040

ISABEL

2010-12-16T20:36:00.000-08:00

ATTENTION: 6:15PM CLASS WILL BE HELD AT NEW HOPE COMMUNITY CHURCH TONIGHT. 10438 ORO VISTA AVE., SUNLAND, CA 91040. ENTER OFF ELDORA STREET, WHICH IS ONE BLOCK EAST--BETWEEN THE STATE FARM INSURANCE AND OLD BANK BUILDING.

WOD

"Isabel"

30 reps of 135# Snatch for Time

FOLLOWED BY:

FOR COMPLETION

20 BOX JUMPS (AHAP)

MAX REPS UNBROKEN HKE

BOOTCAMP

AMRAP IN 20

15 BOX JUMPS

5 HANDSTANDS

15 HANGING KNEES TO ELBOWS

5 BROAD JUMPS

MOBILITY

EXTENSORS ROLL

LEVATOR BRIDGE

REMINDER: THERE IS NO 3:45 CLASS TODAY

Gina has always been one of our strongest lifters. Lately, however, she's been moving up the leader board in the areas of endurance and stamina as well. Go Gina!

HOLIDAY SCHEDULE:

DECEMBER 24TH 5:30AM AND SPECIAL 8:30AM CLASS ONLY

CLOSED CHRISTMAS DAY

NO RACE TEAM TRAINING SUNDAY DECEMBER 26

DECEMBER 31ST 5:30AM AND SPECIAL 8:30AM CLASS ONLY

CLOSED NEW YEAR'S DAY

RACE TEAM TRAINING RESUMES

AT THE ROSE BOWL AT 8AM

THERE WILL BE NO 3:45 CLASSES FOR THE NEXT 3 WEEKS DUE TO TEACHER HOLIDAY: DECEMBER 20-JANUARY 7

3:45 CLASSES RESUME JANUARY 10

DON'T FORGET OUR HOLIDAY PARTY!

SATURDAY, 6:30PM

HEALTHY CHOCOLATE PRESENTATION BY ANNE BERRYHILL AT 7PM SHARP

BRING PALEO FOOD

BRING A GIFT UNDER $10

DJ STARTS AT 9:30

PREPARE TO PARTY TIL DAWN!

BACK SQUAT

2010-12-15T22:18:00.000-08:00

Here are some photos from yesterday's WOD during the 5:30am class!


In 5, 4, 3, 2, 1...GO!


Myrna's getting the job done!


Keren and Tamar duking it out.

Jazmin and Mom, Sonia feeling the mighty burn.


Rubi Rod having way too much fun.

WEDNESDAY'S WOD RESULTS

Steven 16:00

Maryann 16:15

Keren 16:39

Yvette 16:52

Christie 17:40

Tamar 18:11

Sharon 19:14

Lily 20:07

Jason 22:04

Dave 23:20

Gina 23:41

Jaz 24:15

Priscilla 24:32

Myrna 26:27

Rubi 26:27

Angie (half) 16:04

Sonia (half) 17:03

WOD

LINEAR PROGRESSION CONT'D

BACK SQUAT

X5X3

FOLLOWED BY:

AMRAP IN 10

13 SIT UPS

13 THRUSTERS W/BAR

13 WALKING LUNGES

BOOTCAMP

AMRAP IN 20

15 JUMPING PULLUPS

10 WALL SQUATS TO BALL

25 M BEAR CRAWLS

MOBILITY

RF FLEX

OUTER QUAD ROLL

POST COMMENTS ABOUT HOW COOL IT IS THAT JAZMIN'S MOM IS COMING TO OUR CLASSES!

RUN, ROW, SQUAT

2010-12-14T21:47:00.000-08:00

ALL CLASSES MEET AT STONEHURST PARK

STAY TUNED IN CASE OF RAIN

WOD

3 ROUNDS FOR TIME:

RUN 400M

ROW 400M

40 SQUATS

MOBILITY WORK

VMO ROLL OUT

LITTLE ORPHAN

2010-12-13T22:21:00.000-08:00

After multiple marathons and a 5K over the weekend, Kelly needed a little SMR love!

WOD

Linear Progression continued

Press

X5X3

FOLLOWED BY:

"ANNIE"

50-40-30-20-10

Double Unders

Sit Ups

MOBILITY

Soleus Rock & Roll

Post Tib Rotation & Slaps

ALL WEDNESDAY CLASSES MEET AT STONEHURST PARK

HOLIDAY SCHEDULE

FRIDAY, DECEMBER 17--NO 3:45 CLASS

WEEK OF DECEMBER 20-24

REGULAR CLASS SCHEDULE

EXCEPT FRIDAY 5:30AM AND SPECIAL 8:30AM CLASSES ONLY

NO 3:45 OR 6:15 CLASSES ON CHRISTMAS EVE

WHAT ARE YOU BRINGING TO THE HOLIDAY PARTY THIS SATURDAY?

POST TO COMMENTS SO WE'LL HAVE SOME VARIETY

GET DOWN GET HEAVY

2010-12-12T19:15:00.000-08:00

"There is no such thing as “firming and toning.” There is only stronger and weaker." Mark Rippetoe, Strength Coach and Co-Author of Starting Strength.

WOD

DEADLIFT

X5X3

FOLLOWED BY:

AMRAP IN 10

10 BURPEES

10 DIPS

BOOTCAMP WOD

3 ROUNDS FOR TIME

400 M RUN

REST 1 MINUTE

10 BURPEES

10 SQUATS

REST 1 MINUTE

MOBILITY

EXTENSORS ROLL

TRICEPS HEAD GRAB

Erin

2010-12-09T21:41:00.000-08:00

"Erin"

5 RFTO:

15 DB Split Cleans #40

21 Pull Ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

BOOT CAMP WOD

AMRAP IN 20

5 Push Ups

6 Walking Lunges

7 Squats

8 Broad Jumps

9 Sit Ups

10 Mountain Climbers

MOBILITY

RF FLEX

SPI ROCK AND ROLL

Community

2010-12-08T19:56:00.000-08:00

Celebrate being a part of our CrossFit Survival family! Join us for our 2nd Annual Christmas Party!

WHEN: Saturday, December 18th from 6:30pm until Ray's done dancing.

WHERE: Jacque's house

BRING: Something Paleo to eat, BYOB and a $10 or less gift to exchange.

HOLIDAY SCHEDULE:

Friday, December 24th 5:30am and SPECIAL 8:30am class ONLY

Saturday, December 25th NO CLASSES

Friday, December 31st 5:30am and SPECIAL 8:30am class ONLY

Saturday, January 1st NO CLASSES

WOD

BENCH OR PRESS

X5X3

FOLLOWED BY:

30 Wall Balls

30 Wall Ball Sit Ups

200 m Run

BOOT CAMP WOD

3 RFTO

15 Wall Balls

15 Wall Ball Sit Ups

15 Med Ball Cleans

200 m Run

MOBILITY/SMR

Side Roll

Pecs Squeeze

SPRINTS R US

2010-12-07T21:10:00.000-08:00

5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL TODAY

8:30AM AND 3:45PM CLASSES MEET AT STONEHURST PARK

Photos from last week's "Jackie"

Comment on how awesome you think Gina and Sharon are.

Excellent Form

Gina LOVES rowing!

Nice Rack!

WOD

After extensive warmups
10 X 100m sprints

10 seconds rest between each

GET READY

2010-12-06T21:07:00.000-08:00

YESTERDAY'S WOD RESULTS:

*Dave 20# vest 28:40

*Jose 12# vest 20:43

*Greg 12# vest 22:09

Maryann 18:48

Yvette 19:09

Autumn 21:39

Tamar 25:32

Sharon 26:15

TUESDAY'S 5:30AM AND 6:30PM CLASSES AT NEW HOPE CHURCH

8:30AM CLASS AT STONEHURST PARK

NO 3:45 CLASS ON TUESDAYS

NEW STRENGTH BIASED PROGRAMMING TO BE REVEALED JANUARY 3RD

TODAY'S WOD IS A TASTE

COME FIND OUT WHAT THIS MEANS

x5x3

BACK SQUAT

FOLLOWED BY:

AMRAP IN 10

10 KB SWINGS 53/35

20 DOUBLE UNDERS

FUN FILLED WEEKEND

2010-12-05T23:14:00.000-08:00

It was just another GREAT WEEKEND for our CrossFitters:

Kelly King COMPLETED her 7th HALF MARATHON in Vegas this past weekend. She paced a friend. Go Kelly!

Now she's ready to RACE one!

Greg, Maryann, Joyce, Keren and Myrna completed the Gladiator Rock n' Run in Irvine. They even added burpees to the course to make it tougher.

And Keren and Christie both PR'ed their 10K times this weekend during practice at the Rose Bowl.

CHRISTMAS PARTY IS SATURDAY, DECEMBER 18TH, 6:30PM AT JACQUE ELZEA'S HOUSE. WOOT!

CFS WOD

3 ROUNDS FOR TIME

20 HKE

20 BURPEES

20 1-ARM DB POWER SNATCHES 30/20

20 BALL SLAMS

IN A

20/12# VEST

BOOTCAMP WOD

3 ROUNDS FOR TIME

12 HKE

12 BURPEES

12 SQUATS

12 BALL SLAMS

MOBILITY

SMR SIDE ROLL

CENTER QUAD ROCK AND ROLL

100% PRS

2010-12-02T21:18:00.000-08:00

Well done EVERYONE! We had 100% PR's yesterday for "Karen"!

SHOUT OUT to Keren who did it with the 16# ball to the 10' mark--ever closer to STANDARD!

FRIDAY'S WOD--ANOTHER BENCHMARK

"JACKIE"

1000 m Row

50 Thrusters w/ 45# Bar

30 Pull Ups

Double Loop

2010-11-30T21:15:00.000-08:00

ALL CLASSES MEET NEAR THE SCHOOL ON THE CORNER OF LANARK AND GLENOAKS BLVD. BRING A HEADLAMP FOR 5:30AM AND 6:30PM CLASSES.

Here is a link to a mapquest map http://mapq.st/h/10-JxO0Ivkt

DETERMINATION

It's what makes the difference between mediocrity and excellence.

WHY WEIGHTLIFTING SHOES

2010-11-29T22:47:00.000-08:00

CLICK TO READ ARTICLE HERE

Thanks to Myrna for doing the research to find this blog article!

WOD

DEADLIFT

1-1-1-1-1-1

FOLLOWED BY:

AMRAP IN 5 MINS

BURPEE BAR JUMP OVERS

MOBILITY

DOUBLE BALL ROCK

INNER QUAD ROLL

WEDNESDAY CLASSES MEET AT THE CORNER OF LANARK AND GLENOAKS

5:30AM AND 6:30PM HEAD LAMPS ARE MANDATORY

SUCCESS

2010-11-29T05:32:00.000-08:00

WELL DONE TO EVERYONE FROM TEAM CROSSFIT ACADEMY AND CROSSFIT SURVIVAL WHO RACED ON THANKSGIVING MORNING!

RESULTS:

BRANDYN 21:09 4TH PLACE AGE

GREG (BURBANK RUN) 21:22 1ST PLACE AGE

JOYCE 22:38 2ND PLACE AGE

SHANNON 23:50 2ND PLACE AGE

MARYANN 25:13 PR

SANDRA 25:27

CHRIS 26:01

KEREN 26:02
YVETTE 26:31 PR

JON 28:16

TAMAR 29:40 PR

CHRISTINA 31:06 PR

LILY 33:16 PR

LIZ 33:26 PR

IT WAS ESPECIALLY COOL TO SEE FOLKS FROM BOTH TEAMS SWEEP THIS AGE CATEGORY.

HOPE LANGEVIN 1ST

SHANNON FRANKLIN 2ND

CORLYN SALDANA 3RD

POST CONGRATULATIONS TO EVERYONE!

WOD CFS

3 RFTO

15 MANMAKERS 30/20

15 DEADHANG PULL UPS

BOOT CAMP WOD

3 RFTO

200 M RUN

25 PUSH UPS

200 M RUN

25 SIT UPS

200 M RUN

25 SQUATS

MOBILITY

SHOULDER BAND HOLD

LYING PECS ARM CIRCLES

BICEPS ROCK AND PRESS

TUESDAY 5:30AM AND 6:30PM MEET AT NEW HOPE CHURCH

WEDNESDAY ALL CLASSES MEET AT CORNER OF LANARK AND GLENOAKS

5:30AM AND 6:30PM CLASSES

HEADLAMPS ARE MANDATORY!

GOBBLE GOBBLE

2010-11-24T05:04:00.000-08:00

THANKSGIVING "RUN FOR THE HUNGRY"

THURSDAY, NOV 24

IF YOU ARE NOT REGISTERED, REGISTRATION BEGINS AT 6:30AM

CFS MEMBERS ARRIVE BY 7:30AM (EARLIER TO PICK UP YOUR STUFF)

GROUP PHOTO AT 7:45AM SHARP

WEAR YOUR NEW SHIRTS OR RED OR BLACK

(PICK UP SHIRTS AT RACE)

Here are your best 5K scores that I have to date. Remember, each course is different.

To find out what your time was in this race last year, click here

Greg 21:50

Jose 22:34

Joyce 23:01

Sandra 23:38

Keren 24:14

Jacque 25:36

Maryann 25:51

Sharon 26:57

Christie 27:25

Autumn 27:30

Yvette 27:42

Jonathan 28:09

Jason 30:48

Tamar 31:03

Bache 31:45

Mike 33:14

Elvin 33:43

Lily 36:46

Klodya 37:21

Dave 37:46

Prisca 38:03

Jazmin 39:00

Emin 39:45

Flora 40:24

Denise 46:41

DON'T FORGET, NO CLASSES THIS THURSDAY OR FRIDAY. CLASS RESUMES 8AM ON SATURDAY IN STONEHURST PARK.

PRESS ON

2010-11-22T21:55:00.000-08:00

WEDNESDAY 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL
8:30AM CLASS MEETS AT STONEHURST PARK

5:30AM AND 6:30PM CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.

DON'T FORGET, THERE ARE NO CLASSES ON THURSDAY OR FRIDAY THIS WEEK. ALL 3:45 PM CLASSES HAVE BEEN CANCELED FOR THIS WEEK.

HAVE A TERRIFIC THANKSGIVING.

THERE WILL BE AN 8AM CLASS ON SATURDAY AND AN 8AM RACING TEAM TRAINING.

Sunday's RACE TEAM will be meeting at the trailhead off Edmore. From Glenoaks, head North onto Lanark (between Hollywood Way and Sunland Blvd). Make a left onto Edmore. Park at the trail head on the right.

WOD

BENCH

1-1-1-1-1-1

PRESS

1-1-1-1-1-1

Followed by:

5 mins to find max consecutive double unders

MOBILITY WORK

Sleeper Stretch

Network Fitness SMR Lying Pecs Arm Circles

WEDNESDAY'S 5:30AM AND 6:30PM CLASSES ARE MEETING AT BURBANK HIGH SCHOOL.

THANK YOU!

2010-11-21T17:51:00.000-08:00

I just wanted to say "THANK YOU" again to everyone for the AMAZING surprise birthday party Saturday night. Everyone was so good at keeping the secret; I really was stunned and surprised. I am continually amazed by how lucky I am to have everyone of you in my life!

I know a lot of planning went into that. Thanks to all of you (including those of you who couldn't make it) from the bottom of my heart!!! I LOVE YOU GUYS!

HOLIDAY SCHEDULE

THANKSGIVING DAY--NO CLASSES (RUN FOR THE HUNGRY 5K INSTEAD)

NOVEMBER 26 (DAY AFTER)--NO CLASSES (ENJOY ANOTHER DAY OFF!)

COME JOIN US SATURDAY AT 8AM INSTEAD.

THERE WILL BE NO 3:45 PM "TEACHERS" CLASSES ALL WEEK--NOV 22-NOV 26.

COME TO 5:30 OR 8:30 INSTEAD!

THERE IS NO LONGER AN 8:30AM CLASS ON FRIDAYS IF YOU MISSED THE MEMO.

Can you believe it?

IT'S TIME FOR OUR SECOND ANNUAL CHRISTMAS PARTY

WHEN: SATURDAY, DECEMBER 18 6:30PM UNTIL?

POT LUCK--BRING SOMETHING PALEO

BRING A GIFT UNDER $10

We're going to play a game to determine who gets what gift

WOD

rep scheme inspired by Chris Spealler from Again Faster article

BACK SQUAT

5-3-2-1-1-1

FOLLOWED BY:

AMRAP IN 15

7 KB SWINGS AHAP

9 AB-MAT SIT UPS

11 JUMPING PULL UPS
200 M RUN

BOOT CAMP WOD
AMRAP IN 15
SAME AS ABOVE

REST 5 MINS, THEN:
AMRAP IN 15
20 BURPEES
20 DOUBLE UNDERS
20 MOUNTAIN CLIMBERS

MOBILITY WORK
SMR INFRASPINATUS ROTATIONS AND SHRUGS
SMR SUPRA BRIDGE
QUAD ROLL OUT

Post comments on how fun it was to RIDE THAT BULL!

ONE MORE THING:
PLEASE ADD A MAT AND A HIGH-DENSITY SMR BLOCK TO YOUR TOOL KIT

SATURDAY CLASSES

2010-11-19T22:15:00.000-08:00

ATTENTION: DUE TO PROJECTED RAIN, SATURDAY'S 8AM CLASS WILL BE HELD AT NEW HOPE COMMUNITY CHURCH.

See you there!

RANDY

2010-11-18T21:08:00.000-08:00

ATTENTION: 3:45 AND 6:15PM CLASSES WILL BE HELD INDOORS AT NEW HOPE COMMUNITY CHURCH, 10438 ORO VISTA AVE IN SUNLAND.

ENTER OFF ELDORA ST., WHICH IS ONE BLOCK EAST OF ORO VISTA.

CrossFit WOD

Randy

75 75# Power Snatches for Time

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

BOOT CAMP WOD

AMRAP IN 20

50M BEAR CRAWLS

100M LUNGES W/MED BALL OVERHEAD

20 SAND BAG OVER THE MOONS

JUMPING JACK FLASH

2010-11-17T22:03:00.000-08:00

...About Says it All

I'm sorry, but I just didn't hear enough yesterday about how much you LOVE rowing (except for Myrna). C'mon now, show rowing some LOVE!

NICE PR's

TOP FIVE

JON 20:15.0

GREG 20:17.7 (sux being in the earlier class)

MARYANN 21:39.3

DAVE 22:18.7

YVETTE 22:33.6

Ok, if you want, you can write about how impressive the above scores are instead. Special Kudos to Dave whose strokes per minute were way down about 18!

CROSSFIT WOD

BOOT CAMP WOD

COUNT YOUR TOTALS

GRAND TOTAL = YOUR SCORE

5 MINS MAX BOX JUMPS

5 MINS MAX BROAD JUMPS

5 MINS MAX DOUBLE UNDERS

5 MINS MAX TUCK JUMPS

1 MIN REST BETWEEN EACH

HAVE FUN!

ROW YOUR BOAT

2010-11-16T17:45:00.000-08:00

HERE ARE THE AVAILABLE TIME SLOTS FOR WEDNESDAY'S WOD

TODAY'S WOD IS AT STONEHURST PARK

5AM--3 (Alyson)

5:30AM--BOOKED (Keren, Denise, Bache, Jazmin?)

6AM--BOOKED (Joyce, Tamar, Myrna, Sandra)

8:30AM--BOOKED (Julio, Maryann, Greg, Yvette)

3:15--1 (Charles, Rosa, Jon)

3:45--BOOKED (Autumn, Sharon, Gina, Cristina)

5:30PM--2 (Christie, Chris)

6:00PM--BOOKED (Jenny, Mike, Ray, Klodya)

6:30PM--BOOKED (Christina, Liz, Jose, Lily)

7:00PM--BOOKED (Dave, Prisca, Jason, Priscilla)

WOD

ROW A 5K

INTERMEDIATE TO ADVANCED ALSO

REST 3 MINS

THEN

RUN ONE MILE AFAP

FOLLOWED BY: MOBILITY WORK

BRING YOUR QUAD ROLLER AND LACROSSE BALL

Gotta Love Chris! NOTHING stops this man.

Post comments about how much you love Chris and about how much you love ROWING!

CONGRATULATIONS!

2010-11-15T22:26:00.000-08:00

5:30AM AND 6:30PM TUESDAY CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.

CONGRATS TO SHARON FOR PLACING 9TH IN HER AGE GROUP (out of 80) THIS PAST WEEKEND AND TO AUTUMN FOR PLACING 7TH IN HER AGE GROUP (out of 74!)

Both women ran the Calabasas Classic race, which had over 2500 runners! It was a hilly course, but both women put up spectacular times. Additionally, both had never done so well in a race before.

Sharon and Autumn have been clients of CrossFit Survival since it was Team Survival Fitness Boot Camp. They also have been members of another running team for quite some time. They've run countless half-marathons and marathons. However, before CrossFit, getting faster wasn't really the focus of their training.

Naturally, the intense training CrossFit provides as well as the regular hill and speed work we do provided the base needed by both of these women to excel.

WE ARE VERY PROUD OF BOTH OF YOU!!!

Post congratulations to comments

DON'T FORGET 5:30AM AND 6:30PM CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.
DON'T FORGET TO SIGN UP FOR A TIME SLOT FOR WEDNESDAY'S WOD, WHICH MEETS AT STONEHURST PARK (SEE YESTERDAY'S BLOG POST. POST TO COMMENTS RESPECTIVELY.)

CROSSFIT WOD

FRONT SQUAT

87% 1RM

3 X 3

FOLLOWED BY AMAP IN 10:

WALL BALLS

BOOT CAMP WOD:

AMRAP IN 30

40 DOUBLE UNDERS

30 SQUATS

20 PUSH UPS

400 M RUN

BOTH FOLLOWED BY:

SMR AND/OR MOBILITY WORK

CH, CH, CH, CH, CHANGES

2010-11-14T13:02:00.000-08:00

ANNOUNCEMENT: WEDNESDAY'S WOD REQUIRES SIGN UPS FOR THE 5:30AM CLASS AND 6:30PM CLASS.THIS WOD WILL TAKE PLACE AT STONEHURST PARK.

SIGN UP UNDER COMMENTS FOR WHICH TIME SLOT YOU WOULD LIKE. ONLY 4 PEOPLE PER SLOT:

5:00AM

5:30AM

6:00AM

5:30PM

6:00PM

6:30PM

7:00PM

WOD is still one hour. If earlier time slot full, and you have to leave at a specific time, you'll do second part first. This means you will need to show up 1/2 hour earlier than your time slot. Otherwise, you'll do part I first, then part II when you are done.

8:30am and 3:45pm classes do not require sign ups.

PLEASE FILL UP SLOTS WHERE POSSIBLE INSTEAD OF BEING THE ONLY PERSON IN ONE TIME SLOT.

TODAY MARKS THE FIRST DAY OF BRINGING BACK TEAM SURVIVAL FITNESS BOOT CAMP.

As many of you have noted, most of you started your CrossFit journey when we were a CrossFit inspired boot camp. As a result, you were able to gradually increase your fitness capacity and can now handle the loads at hand. As you all have gotten fitter, our WODS have increased in difficulty. For a new person, it's simply too overwhelming. Even with scaling, some of the movements are simply too difficult to do. As a result, we will now offer a boot camp (mainly body weight movements) WOD alongside our CrossFit WOD of the day.

Rather than try to incorporate a "one size fits all" mentality, we are changing our approach. Obesity is at epidemic proportions. We want to be able to help these people, not turn them away or scare them half to death. We have ANSWERS! Boot Camp WODs and Robb Wolf's life changing Paleo Nutrition plan can literally save many of their lives.

Along side of that, we will be implementing some other changes. Warm ups will be more specific to the WOD at hand and more varied.

Additionally, we have an older population compared to many CrossFits. SMR and Mobility work is of utmost importance to keeping these folks' bodies (and any athletes' bodies) in optimal shape to handle the days ahead. Many of you came to us with pre-existing old injuries and years of built-up scar tissue. Once again, we have tools that can help. From now on, at the end of each class, SMR or other mobility work (once again specific to the WOD) will be incorporated to end the session.

We are a unique group. We are blessed to have the opportunity to work with such a wide variety of people. We have a VERY wide cross-section of people--old and young, overweight and fit, beat-up and not.

TO MAKE THIS WORK, EVERYONE IS GOING TO HAVE TO DO THEIR PART.

We will be increasing our pace. We will be "on point". Arrive on time. Be present and ready to work.

DO NOT BE LATE! If you are going to be more than 10 mins late, please come to another class. If you arrive late, we are going to incorporate something they do at CrossFit 714. If you are late, do 20 Burpees, automatically. Just do them. Don't ask me if you have to do them. If you missed the warm-up, you know you are late. Have some integrity for cryin' out loud. Count aloud each one. You need to get warmed up, the rest of the group is already warm, and you need to catch up...QUICKLY.

AND THE REST OF THE STORY

WITH THE ABOVE IN MIND, I REALIZE YOU ARE EACH GOING TO NEED TO START BRINGING A "TOOL KIT" OF SORTS. Keep this in your car and bring it with you each day when you come to class.

HERE IS WHAT YOUR TOOL KIT SHOULD HAVE:

1. HEADLAMP. (5:30am and 6:30pm classes). When we run in the dark, this is essential. Here's one place you can buy some. Sport Chalet also has a great selection.

2. STOPWATCH/TIMER. Many of the SMR/Mobility Drills will be timed. When you finish the WOD, and if you know how to do the movement, you can do these and go. Here's one place you can buy some. Sport Chalet, Sports Authority and Big Five also carry them.

3. QUAD ROLLER. This is an ESSENTIAL piece of equipment. NON-NEGOTIABLE. You can buy these from me for $20 if you like.

4. RUBBER LACROSSE BALL. (A tennis ball is ok, but not nearly as effective). I sell these for $5 apiece.

5. JOURNAL. (Fancy pre-printed ones available soon, but for now bring some small notepad). YOU need to be responsible for knowing your own max loads, Benchmark and Hero WOD times. We will no longer have time for me to do all of this. Come to class prepared. I will have an Excel Spreadsheet with everyone's loads for each lift and benchmarks ready by November 22. Once you're given your data, you're on your own.

You can also record your daily scores, take notes of fat/weight loss and jot down questions, successes, etc. here.

6. WEIGHTLIFTING SHOES. (upcoming article on Why Weightlifting Shoes are Important by Myrna on November 30). It's not ideal that we're using these outside, but their importance cannot be overstated. CONVERSE or similar flat soled shoes will suffice as a distant second. VS Athletics carries an inexpensive rubber-soled version. Here's a site that offers a large selection.

7. ATHLETIC TAPE. Get the cloth kind. If you are prone to tearing, this is especially essential. You can buy this stuff at any drug store.

When we do that day's mobility work, if you do not have your tools, I will have ONE spare. If someone else gets to it first, you are on your own. Help me out here guys. My car is only so big.

Yes this is new, but this is going to help make our group's SURVIVAL even better. It is going to help each of you achieve your goals even more.

Our uniqueness is what makes us special. Let's work together to make CrossFit Survival/Team Survival Fitness Boot Camp the best place for a holistic approach to serious fitness training in the Foothills.

As always, I welcome your suggestions, comments and ideas. Thank you all very much for continuing to be a part of our wonderful group!

CROSSFIT WOD

"HELEN"

3 ROUNDS FOR TIME

400M RUN

1.5 POOD KB SWING X 21

12 PULL UPS

BOOT CAMP WOD
3 ROUNDS FOR TIME OF:
20 BOX JUMPS
15 LUNGES

10 BURPEES

FOLLOWED BY:

TABATA BALL CROSSOVERS

Living With Kniest

2010-11-11T21:51:00.000-08:00

Today continues an ongoing series wherein members of CrossFit Survival have been asked to contribute to the blog. They can choose to write about anything they want, so long as it relates to fitness, motivation or the like.

Rosa Balderrama is the author of today’s blog. Per my request, she has chosen to educate everyone about Kniest Dysplasia.

Living with Kniest Dyspasia by Rosa Balderrama

When I first came to CrossFit Survival (it was then known as Team Survival Fitness Boot Camp), I was still recovering from a hip fracture. I was only able to walk a block and was very limited on what I could do. I couldn’t do sit ups without a ball. I couldn’t lift any weight. I couldn’t squat. I could only step on a six inch box, and I had to hold onto something to stabilize myself enough to do it. I couldn’t hang from anything. Shannon was able to modify all my workouts according to my ability. That was over a year ago.

Today I can walk at least 2 miles, do sit ups from an ab-mat, squats to a ball, do scaled hanging-knees-to-elbows and step up onto a 10” box without help. I also have a 90 lb deadlift, a 45 lb back squat and can press 45 lb overhead.

I would like to educate you about Kniest Dysplasia which is what I have.

I was born with Kniest.

My gene is a mutation gene, which means it happened one time. My parents are not carriers of this gene, I am the only one in my family that has Kniest, I am number 6 out of 8 kids from my mom and dad--yes big family. It sucks, but life goes on.

Here is a description of Kniest:

Kniest Dysplasia is a very rare condition that leads to short stature, malformed bones and joints and sometimes hearing and vision problems. This condition was named after Dr. Wilheim Kniest in 1952.

At birth, abnormalities include short limbs, eye problems, joints that do not extend all the way and may be swollen, decreased hearing and/or a cleft palate, Other symptom’s include a curved spine, instability of the cervical spine C1 and C2 (vertebras in the neck). When neck instability occurs, it requires a neck fusion. This happened in my case at age 22.

A person may have some but not necessarily all of the above symptoms. Kniest is a random genetic change. Kniest is usually sporadic and is due to the chance occurrence of a genetic mutation. It is the result of a genetic defect in encoding type II collagen (COL2A1). Most Kniest mutations are due to small changes on chromosome 12. Note that this is a purely random occurrence and that there is nothing either parent did to cause this genetic change.

Kniest has an autosomal dominant inheritance. When a person has Kniest, like me he/she has a 50% chance having a child with Kniest. I was originally misdiagnosed with Morquio Syndrome (this is an inherited disease in which the body cannot break down sugar molecules. Two of the symptoms are underdevelopment of the bones and short stature.) In order to have children with Morquio Syndrome, the husband has to be a carrier too, and Charles is not. However, when we had our second child to our surprise he also had the same symptoms I had. Of course, then we had genetic counseling, and it was proven that I did not have Morquio Syndrome. What I had was Kniest.

Kniest is a very rare condition with a lot of variation. It is important to be as lean as possible to reduce stress on joints. There are orthopedic issues like hip, spinal and knee complications. Additionally, due to poorly developed type II collagen, people with Kniest may experience arthritis. We also have to avoid activities/sports that could result in trauma to the neck or head.

It is a lot to take in. I know this disease sounds horrible and truthfully it sucks, but I have learned to deal and live with it all my life. Some days are good and some days are bad--life goes on. I love life, and with the grace of God he gives me the strength to go on. God has taught me to be joyful. I look at other people with Kniest and I am not nearly as bad. I am thankful I can walk and come to Crossfit and kick ass.

Did you get the part where it says we need to be lean? Well, that is my goal.

Editor’s note: Rosa Balderrama is an amazing woman. She is also a spectacular Paleo cook. She was the driving force in getting her self-professed (former) couch-potato husband into CrossFitl. She sets a good example. She’s a great Mom. She shows up. She works hard. Give her the chance, and she’ll make sure you do it right. We are proud to have Rosa Balderrama as part of CrossFit Survival!

RESULTS FROM YESTERDAY'S WOD

Allrighty now! Turns out 10 Rounds was a bit much, as 5 rounds kicked everyone's asses!

Well done to everyone who showed up and got it done.

How about these firsts?

Lily got her first handstand!

Christie got her first kipping pull-up!

DON'T FORGET FRIDAY NIGHT'S WOD IS AT 6:30PM AT FIGHT FORUM-2662 HONOLULU AVE IN MONTROSE. LET'S EDUCATE THOSE MMA FOLKS ABOUT CROSSFIT!

In keeping with honoring those fallen and those serving, we are going to be doing

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 200m (original calls for 400m)
20 KB swings (2pood)
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps (24")
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Happy Veteran's Day

2010-11-10T20:04:00.000-08:00

Take a moment today and think about what it means to be an American. We can criticize our President and not be put in jail. Our women can wear bikinis on the beach and not risk being stoned to death. We can choose our religion (or lack thereof). We can start a business and make millions of dollars, or we can work for someone else.

Sure we have our problems, but there's a reason immigrants flock here. It's because the USA is the greatest country on Earth.

We have a lot to be grateful for. Today is the day we honor our VETERANS and their important contributions to the freedoms we take for granted.

To honor them, I have chosen not one, but TWO hero WODs and combined them for one "Super" Hero WOD. Show up. Pay your respects to the men and women who serve our country and to those who have paid the ultimate sacrifice.

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"Bulger"

10 Rounds for Time:

150m Run

7 Chest to Bar Pull Ups

7 135# Front Squats

7 Handstand Push Ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

DON'T FORGET!

FRIDAY NIGHT'S WOD IS AT FIGHT FORUM @ 6:30PM

2662 HONOLULU AVE, MONTROSE, CA

Run, Run, Run, Run, Run

2010-11-09T21:29:00.000-08:00

Today marks the first in a series of blogs originated by, written by, designed by or in which just the idea was submitted by some of our clients. This link was submitted by Tamar. However, as a subscription is required to read the whole story, I'll just supply you with the link to tease you.

Spend the $25! It's the best $25 you'll ever spend.

http://journal.crossfit.com/2009/02/training-2-miles-to-run-100.tpl

Want to find out what happens? Come to class and I'll tell you...

TODAY'S 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL

TODAY'S 8:30AM AND 3:45PM CLASSES MEET AT STONEHURST PARK.

WOD
4 X 400 M SPRINTS
REST 1 MIN BETWEEN EACH
PENALTY +- 3 SECONDS

4 x 100 M SPRINTS
10 SECONDS REST BETWEEN 1-3
REST 2 MINS AFTER LAST ONE

3 X 800 M SPRINTS
REST 2 MINS BETWEEN EACH
PENALTY +- 6 SECONDS

PENALTY 50 M BEAR CRAWL PER TRANSGRESSION

So here's a test...what can you tell me about Joyce's Clean here? What do you notice needs correcting--even from this photo?

Old and New

2010-11-08T20:57:00.000-08:00

WEDNESDAY 5:30AM AND 6:30PM MEET AT BURBANK HIGH SCHOOL

8:30AM AND 3:45PM MEET AT STONEHURST PARK

Coach Bob Takano has had a long and illustrious career in the sport of weightlifting. He was. "beginning to build a resume in the early 1980's when he was selected to coach the U.S. Team to the 1983 Pan American Juniors. This would be the first of 17 trips to international competitions as a member of the U.S.A. coaching staff. In 1990 he was elected to be the head coach of the U.S. Women's National Team to the World's Championships in Sarajevo, Yugoslavia. Four more times he would be elected to the coaching staff of the national women's team."

I highly recommend you take a look at his site. There are many free articles on instruction and training. You can find them here:

CrossFit has brought Olympic Weightlifting into the forefront of fitness training, but it surely hasn't always been that way. Inducted into the USA Weightlifting Hall of Fame in 2005, we are fortunate to have Bob Takano as a driving force in educating us about this fantastic sport.

WOD

Clean and Jerk

1-1-1-1-1-1

It begins again

2010-11-07T19:33:00.000-08:00

WOD

5 x 5 Back Squat @ 70%

Followed by:

AMRAP in 20

25 HKE

25 Squat Jumps

25 Sitting Ball Chops

IS THIS THE ONE?

2010-11-04T20:53:00.000-07:00

DON'T FORGET, ALL CROSSFIT SURVIVAL MEMBERS ARE EXPECTED TO DO AT LEAST ONE OFFICIAL 5K RACE THIS YEAR. TIME IS RUNNING OUT!

HERE'S YOUR CHANCE TO "GET IT DONE" AND HELP OUT THOSE WHO ARE LESS FORTUNATE. REGISTER BY NOVEMBER 15, AND IT'S ONLY $25.

Race starts promptly at 8:30. Be there by 7:45 sharp for group photo.

WOD

ELIZABETH

21-15-9

CLEANS 135/95

RING DIPS

The Old and the New

2010-11-03T20:43:00.000-07:00

ANNOUNCING THE RETURN OF TEAM SURVIVAL FITNESS BOOT CAMP!

We hear you! We realize that for many people, CrossFit is simply not right for them. As a result, we're bringing back Team Survival Fitness Boot Camp! These classes will co-exist with the 5:30am, 3:45 and 6:30pm classes, but will be entirely different workouts--entirely gymnastics (bodyweight) based. Boot Campers will work out alongside all of you, but their focus will be different.

If you know anyone who might be interested in the boot camp side of things, have them contact us! Classes begin November 15th at 3:45pm.

WOD

Deadlifts

Sandbag Runs

Broad Jumps

Baby You Were Born to

2010-11-02T21:33:00.000-07:00

WOD

3 Rounds--All Out Efforts

Sprint 10 Seconds, Rest 10 Seconds

Sprint 20 Seconds, Rest 20 Seconds

Sprint 40 Seconds, Rest 40 Seconds

Sprint 30 Seconds, Rest 30 Seconds

Sprint 90 Seconds, Rest 90 Seconds

Sprint 60 Seconds, Rest 60 Seconds

5:30am and 6:30pm classes meet at Burbank High School

8:30am and 3:45pm classes meet at Stonehurst Park

BRING A STOP WATCH, BRING A STOP WATCH, BRING A STOP WATCH.

Amazing Woman

2010-11-01T21:29:00.000-07:00

I just wanted to take today to commend Maryann Taylor. This woman doesn't miss a day. She never complains. She shows up five days a week. She works hard. She gives 110%. From no sit ups to excellence, push ups from the knees to hundreds from the toes, a 5K that was "okay" to one that is competitive, a solid back squat, deadlift, press, clean and jerk and snatch where before she had none. In one short year, she's gone from a beginner level athlete to a real competitor. Something tells me, this woman's just begun.

Watch out CrossFit Games 2012!

Post admiration for Maryann in the comments section!

WOD

Back Squat

1-1-1-1-1-1

WEDNESDAY 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH.

8:30AM CLASS MEETS AT STONEHURST PARK.

Monday, Monday

2010-10-31T21:47:00.000-07:00

NOTICES:

Don't forget, TUESDAY 5:30am and 6:30pm classes now ALWAYS meet at New Hope Community Church, 10438 Oro Vista Ave., Sunland, CA 91040 (right across the street from Starbucks).

Don't forget that WEDNESDAYS are now the days with changing locations..check the blog!

Don't forget that starting THIS WEEK, as in TODAY, we revert back to one evening class at 6:30pm! Yey!

WOD

"FrankenKaren"

50 Wall Balls

21 Thrusters 95/65

21 Pull Ups

50 Wall Balls

15 Thrusters 95/65

15 Pulls Ups

50 Wall Balls

9 Thrusters 95/65

9 Pull Ups

"RJ"

2010-10-28T22:25:00.000-07:00

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

HAPPY HALLOWEEN

How do your legs feel today?

Great Job

2010-10-27T21:43:00.000-07:00

Look closely at the writing in RED...nice PRs today. And what's that note to the right? Yes indeedy...you're reading it right. COSTUMES ARE MANDATORY ON FRIDAY FOR ALL CLASSES (except 5:30am) or else ghoulish things will happen!

Go Greg!

WOD

2 Rounds for Time:

100 Walking Lunges

100 Ab-Mat Sit Ups

100 Squats

Back to Lifting

2010-10-26T22:45:00.000-07:00

WOD

Deadlift

1-1-1-1-1-1

The Celebration Continues...Wanna Join the Fun?

2010-10-25T22:16:00.000-07:00

UPCOMING RAGNAR RACES WE PLAN ON DOING:
So Cal--Huntington Beach to Coronado Island
Race is April 15-16, 2011
http://www.ragnarrelay.com/race/southerncalifornia/course_maps
Deadline Jan 3, 2011
Only $95/team member if we register by this date

No Cal--WINE COUNTRY--Napa Valley
Race is September 16-17, 2011
http://www.ragnarrelay.com/race/napavalley/course_maps
Deadline 5/13/2011
Only $95/team member if we register by this date

Training begins Sunday, November 7 at La Tuna Canyon at 8am. All members of CrossFit Survival are welcome to attend team training regardless of whether or not you wish to run Ragnar. They are open to anyone. We train every Sunday at 8am.

Post to comments if you'd like to be on (one of our) Ragnar Team(s) for either (or both) upcoming Ragnar races.

HERE WE ARE USHERING IN OUR LAST RUNNER (ALBERTO) AS HE FINISHES THE LAST LEG. PER TRADITION, WE ALL MAKE OUR WAY TO THE FINISH LINE TOGETHER.

TEAM SPIRIT

WOD
ALL CLASSES MEET AT STONEHURST PARK

2 MILE TIME TRIAL

REST 5 MINS

REPEAT

Thanks to Sarah Scheidler of TCFA for taking these awesome photos!

Hero WOD Brenton

2010-10-21T22:09:00.000-07:00

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.

Leaving for Las Vegas

2010-10-20T20:28:00.000-07:00

IT'S HERE! TODAY AT 11AM, YOUR CROSSFIT SURVIVAL RAGNAR RELAY TEAM "MAGNUM" DEPARTS FOR OUR 195 MILE RELAY RACE THAT BEGINS FRIDAY @ 11AM SHARP IN VEGAS. MARYANN, JON, SANDRA, KEREN, GREG, JOYCE, SHANNON, JULIO, CHRISTIE, NESTOR AND ALBERTO (RUNNING IN THAT ORDER) HAVE BEEN TRAINING FOR MONTHS IN ORDER TO PUT OUR BEST FACE FORWARD AND EXCEL.

There is another Ragnar Relay coming around in Southern California again on April 15-16 2011. Who wants to form TEAMS to go? Start planning now, as training resumes when we get back.

Additionally, Gina, Cristina, Autumn and Sharon all expect to PR as they race a Half Marathon on Sunday.

Check FACEBOOK for updates, as we'll be updating from the road (when we have cell service) and keeping you posted on our wacky adventures.

HOOOOOOOOOOOOOO!

If you want to run the SO CAL RAGNAR in April, post to comments.I'll hold you to it.

WOD

"Sorta Tabata This"

Tabata 50 m Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Snatch

2010-10-19T21:08:00.000-07:00

NOTICE:ALL REMAINING CLASSES CANCELED TODAY DUE TO RAIN.

WOD

Snatch

1-1-1-1-1-1

RESULTS FROM YESTERDAY'S 1K ROW

GREG 3:43.0

JOSE 3:46.1

JON 3:47.3

DAVE 3:58.4

CHRISTIE 4:02.8

YVETTE 4:10.6

FRANKLIN 4:11.0

KEREN 4:16.1

CHARLES 4:17.12

CHRIS 4:23.6

TAMAR 4:23.8

SANDRA 4:26.5

CHRISTINA 4:30.4

LIZ 4:51.3

PRISCILLA 5:08.8

RAY 5:12.3

REMINDERS:

NO FRIDAY, OCT 22, 3:45 CLASS

NO SATURDAY CLASSES AT ALL, OCT 23

GOOD LUCK TO SHARON, AUTUMN, GINA AND CRISTINA WHO ARE RUNNING A HALF MARATHON THIS WEEKEND!

Neither Rain, Nor Sleet...

2010-10-18T22:24:00.000-07:00

If you look closely, you'll see these guys are wet and muddy from doing wall balls in yesterday's drizzle. Dedication; it's what makes the difference between champions and losers.

Kudos to everyone who showed up yesterday.

ALL OF TUESDAY'S CLASSES MEET AT SHANNON'S HOUSE: 1306 N AVON ST, BURBANK, CA 91505, AS IT IS EXPECTED TO RAIN AGAIN.

WOD

10x 100 M SPRINTS ON THE ROWER

1 MIN REST BETWEEN EACH EFFORT

REMINDER: THERE ARE NO SATURDAY CLASSES THIS WEEK, OCT. 23.

NOTICE: THIS FRIDAY'S 3:45 CLASS, OCT 22 HAS BEEN CANCELED AS WELL.

ANNOUNCEMENTS

2010-10-17T18:48:00.000-07:00

THERE WILL BE NO SATURDAY CLASSES SATURDAY, OCT 23 (NO 8AM, NO INTRO)

AS OF MONDAY, NOVEMBER 1, DUE TO POPULAR DEMAND, WE WILL BE RETURNING TO A 6:30PM ONLY CLASS IN THE EVENINGS.

What do the above two pics have in common? They're both from WODS in which Jose lost some SKIN!

WOD

3 x 3 Press @ 80% 1RM

Followed by:

AMRAP in 20

20 Double Unders

20 Box Jumps MTOH

20 Wall Balls

ALL TUESDAY CLASSES WILL MEET AT 1306 N AVON ST., BURBANK 91505

UNLESS IT STARTS POURING, 8:30AM CLASS IS A GO.

Badger

2010-10-14T20:29:00.000-07:00

"Badger"

3 Rounds for Time of:

30 Cleans at 95#

30 Pull Ups

800 m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

A New Baby!

2010-10-14T07:15:00.000-07:00

Wondering where Jon's been lately?

Ireland Thomas was born yesterday morning. She weighed 7.1 pounds and was 19.75 inches.

Post Congratulations to Jon and his lovely wife, Demetria.

WOD

L-Sit Test for Max

follwed by:

For time:

Plank

Sit Up

Combo

More Silliness from Catalina

2010-10-12T21:36:00.000-07:00

We worked hard. We adhered to Paleo for one month. Then, at the end, we took a few days of well-earned rest.

Bring on the MEAT!

Coolest picture ever! Submit caption ideas to comments.

WOD

BENCH PRESS

TEST FOR MAX

SHOULDER PRESS

TEST FOR MAX

Runnin' Up That Hill

2010-10-11T22:45:00.000-07:00

Lily Fuentes won two challenges last month. The first one was for the 30-Day 100% Strict Paleo Challenge, which she did admirably. She lost 4% bodyfat in the process...again.

She also won the award for an athlete who not only did 30 days of strict Paleo, but whose athletic excellence demonstrated such. It is pretty obvious to me, generally, who's cheating on their nutrition, and who isn't just by the quality of their workouts. Lily is already a beast. However, when she's "Pure Paleo", she's Unstoppable Pure Power! This woman pushes through, no complaining, no whining, no excuses.

Runners up for the "Athletic Excellence" were Sandra and Autumn.

CONGRATULATIONS!

WOD

You guessed it!

Walnut Time Trial

Two miles up Walnut, then 2 miles back down.

5:30am and 7pm classes should bring headlamps.

To get to Walnut. From Sunland, head South on I-5. Exit at Burbank Blvd. Make a left. When you dead-end into the high school, make a left. Make a right on the first street past the high school. Make a right onto the first street past the high school (you're simply driving around the high school). Once you're on the other side, look for Walnut Street. It's on your left next to a huge white Armenian church. Park on the street.

See you there!

Post Catalina

2010-10-10T20:53:00.000-07:00

To say we had a blast in Catalina is the understatement of the century. We're now planning this as an annual event!

Post comments about how much fun you had or come up with a funny caption for this photo of Greg.

WOD

3 ROUNDS FOR TIME

12 Box Jumps Mid-Thigh or Higher

10 Single Arm Overhead Dumbbell Squat Left Arm 20/30

12 Box Jumps Mid-Thigh or Higher

10 Single Arm Overhead Dumbbell Squat Right Arm 20/30

ALL TUESDAY CLASSES MEET ON WALNUT OPPOSITE THE BURBANK HIGH SCHOOL TRACK

The Illustrious Barbara

2010-10-07T22:02:00.000-07:00

That's Sharon and Yvette whose names are obscured.

WOD

"BARBARA"

5 RFTO:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Post a comment about how freaking excited you are to do Barbara!

BREAK FROM THE RAIN

2010-10-06T21:44:00.000-07:00

WOD

21-15-9

HANG POWER SNATCH 53/70

HANGING KNEES TO ELBOWS

BROAD JUMP

FOLLOWED BY 1 MINUTE PLANK EACH SIDE

Back Squat

2010-10-05T21:28:00.000-07:00

WOD

BACK SQUAT

1-1-1-1-1-1

Stay Tuned for Rain Info...

6PM AND 7PM CLASSES HAVE BEEN CANCELED DUE TO RAIN.

Go take a nice run in the rain and enjoy it!

Sprint Work

2010-10-04T21:48:00.000-07:00

5:30AM CLASS AT BURBANK HIGH SCHOOL.
8:30AM CLASS AT STONEHURST PARK.
6PM AND 7PM CLASS AT BURBANK HIGH SCHOOL.

WOD

3 ROUNDS

100M, 200M, 400M 800M SPRINT

REST HALF TIME BETWEEN EACH

Happy Monday

2010-10-04T07:36:00.000-07:00

WOD

4 RFTO:

500 M RUN

15/30 KB SWINGS 53#

20 WALL BALL SIT UPS

TUESDAY 5:30AM, 6PM AND 7PM CLASSES MEET AT BURBANK HIGH SCHOOL.

TUESDAY 8:30AM CLASS MEETS AT STONEHURST PARK.

STAY TUNED FOR RAIN INFORMATION. IF CLASS IS CANCELED, CHECK THE BLOG 1/2 HOUR BEFORE OR LOOK FOR A TEXT TO YOUR CELL.

UNLESS IT'S RAINING (NOT DRIZZLING), I'LL TRY NOT TO CANCEL CLASS. EXPECT ALTERATIONS, HOWEVER, IF EQUIPMENT SUBJECT TO RUST OR DAMAGE IS LISTED IN THE WOD.

ALL PM CLASSES ARE A GO!

DON'T FORGET, I NEED YOUR T-SHIRT ORDERS/PAYMENTS NO LATER THAN FRIDAY!!!

SO FAR I HAVE ORDERS FROM: YVETTE, MARYANN, DAVE, PRISCA, MYRNA, JOYCE, LILY (NEED SIZE, QTY), JENNY AND GREG.

IF YOU ARE NOT ON THIS LIST, LET ME KNOW ASAP!

Josh

2010-09-30T21:12:00.000-07:00

Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Last Minute Planks, Anyone?

2010-09-29T22:38:00.000-07:00

Julio beat out contender Joyce and managed a 6:02 plank last evening. As today is the last day of September's "Bad Ass of the Month" contest, if you want to beat Julio, today is the day.

Any suggestions for October's contest? Post to comments.

WOD

7 Rounds

1 min max deadlifts 85% 1RM

1 min max double unders

Followed by:

Something we haven't done in a LONG time

Unique Value of the Olympic Lifts

2010-09-28T21:21:00.000-07:00

CLICK HERE TO READ MORE

WOD

CLEAN AND JERK

TEST FOR MAX

Almost Done or Just Begun?

2010-09-27T22:20:00.000-07:00

The 30 Day Paleo Challenge ends this Sunday. I need to make sure I get everyone's stats emailed to me by then, so I can determine the winner of the 30 day challenge only.

For those of you who saw results and want to keep this up, for those of you who now see this as a way of life, or for those of you who need/prefer a "challenge" to keep you going, the challenge will continue until the end of the year.

Originally this was only going to extend for 3 months total, but that puts it ending at the end of November, just in time for Christmas crappy eating.

It's up to you. Most people gain 10 pounds during the holidays. If you stick this out, the way most of you are going, you'll start the New Year knowing that you stayed tough and stuck it out. And at an average of 7 pounds lost a month, for those of you trying to lose weight....

If you decide to cheat starting next week, introduce one "cheat" group at a time. For instance, for week one, re-introduce milk. See if you notice any mid-day or after-coffee sleepiness. Are you now putting on weight? Do you feel sluggish? Has your performance seemed worse?

If not, good for you. If so, you need to be honest with yourself and decide which is more important.

The following week, maybe you reintroduce one cheat day/week of alcohol. Once again, see how your performance is affected. Do you find yourself being grumpier than usual? Do you feel apathetic or depressed? Only you know how these items affect you. You're in charge of being honest with and disciplining yourself.

ALL TUESDAY CLASSES MEET AT STONEHURST PARK

WOD

RUN A 5K

2010-09-26T21:03:00.000-07:00


Maryann makes doing 200 burpees look like fun!

For Time:

1 Rope Climb

20 Medicine Ball Cleans

20 Burpees

20 Sandbag Over the Moons

20 Hanging Knees to Elbows

200 m Run

100 m Bear Crawls

20 Kettlebell Swings 53/35

20 Hanging Straight Leg Raises

ALL TUES CLASSES MEET AT STONEHURST PARK.

EARLY MORNING AND EVENING TUESDAY CLASSES, BRING A HEADLAMP AND A REFLECTIVE VEST OR CLOTHING.

Thanks again to everyone who showed up and/or donated. We really appreciate all of your support!

In Honor of...

2010-09-23T22:35:00.000-07:00

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in May 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

HAPPY THURSDAY

2010-09-22T20:59:00.000-07:00

NICE PR'S YESTERDAY!

WOD

5 RFTO:

10 CLEANS 135/95

600 M RUN

15 WEIGHTED WALKING LUNGES 45/25

WHATEVER HAPPENED TO THE PLANK CONTEST?

Popular Biomechanics

2010-09-21T22:57:00.000-07:00

From CrossFit Journal Issue 55, March 2007
Popular Biomechanics by Mark Rippetoe
"...the weight of the load is distributed over the whole plantar surface of the foot if the load is in balance, and the load in question is the combined weight of you and the bar acting at the ground directly under the center of mass (COM) of this lifter/barbell system. If the weight is disproportionately on the toes or heels, the COM is either forward or behind where it should be to achieve its greatest distribution against the ground. When the weight is light, the mass of the body is the primary factor in balance. As the bar becomes heavier—as you get stronger—it becomes a larger percentage of the load, and the COM of the system gets closer to the COM of the bar. For this reason it is possible to do light weights with form that will be wrong, or ineffectual, at heavier weights, but heavy weights are unforgiving of errors in form that result in unbalanced loads.

It is also a fact that a squat is only in balance when the bar is directly over that same middle one-third of the foot. It doesn’t matter where the bar is on your back or shoulders; if the bar is moving straight down or up as it will in any heavy squat that doesn’t get dumped on the floor, the bar will never deviate much from a position directly above this place. If it does, it gets out of balance and slows down until it either gets back in balance or gets missed..."

Nice PR's on the 1 mile time trial yesterday.

Jose 6:19

Chris 7:31

Jason 7:37

Christie 8:01

Elvin 8:09

Mike 8:14

Christina 8:18

Maryann 8:22

Yvette 8:47

Flora 9:58

Klodya 9:58

Dave 10:28

Prisca 10:28

Denise 12:26

WOD

FRONT SQUAT

1-1-1-1-1-1

Don't forget to support your RAGNAR team! Pledge .10 or .20 per burpee and watch your team SUFFER Saturday, September 25 at 8:00am at Stonehurst Park.

Let Shannon know if you're interested.

You need not be present to pledge.

BELATED CONGRATULATIONS

2010-09-20T21:33:00.000-07:00

Belated Congratulations to Dave and Jenny who shared the "Less Ass of the Month" prize for August--Jenny lost 3% bodyfat, and Dave lost 30 pounds.

UPCOMING EVENTS

SATURDAY, SEPTEMBER 25, 8AM, STONEHURST PARK

RAGNAR RELAY TEAM BURPEE CHALLENGE!

Pledge 5 or 10 cents/burpee to help our team finishing raising the funds needed to get to VEGAS! Each team member must complete 200 burpees. Come cheer us on!!

SATURDAY, SEPTEMBER 25, 8:30AM-9:30AM

INAUGURAL SATURDAY MORNING CLASS

10AM-11:30AM CROSSFIT SURVIVAL'S

INAUGURAL BEGINNER'S CLASS

5:30am, 6pm and 7pm classes meet at Burbank High School

8:30am meets at Stonehurst Park

No 3:45 class on Tuesdays.

WOD

1 MILE TIME TRIAL

REST 1/2 TIME

REPEAT

SMR Clinic HUGE SUCCESS

2010-09-19T23:09:00.000-07:00

CrossFit Survival thanks Jeff Alexander of Network Fitness once again for a FANTASTIC SMR-Mini Clinic focusing on the SHOULDER.

If you attended the clinic, post your thoughts to comments.

WOD

AMRAP IN 20

21 PUSHUPS

9 DEADLIFT 205/155

15 SANDBAG OVER THE HEAD THRUSTERS 40/25

FILTHY OR DIRTY?

2010-09-16T22:10:00.000-07:00

WOD

FILTHY FIFTIES

(OR SCALE AND DO DIRTY 30'S)

50 BOX JUMPS (24" BOX)

50 JUMPING PULL UPS

50 KETTLEBELL SWINGS 1 POOD

50 WALKING LUNGES

50 HANGING KNEES TO ELBOWS

50 PUSH PRESS 45# BAR

50 BACK EXTENSIONS

50 WALL BALLS 20/10 16/8

50 BURPEES

50 DOUBLE UNDERS

How are you doing on the Paleo Challenge? Post thoughts to comments.

RETURN OF AN OLD FRIEND

2010-09-15T21:13:00.000-07:00

Great work yesterday.

The competition at our newbie CrossFit is heating up! Jonathan was our first man to break the 400# mark in the deadlift (405). Jenny still leads the women closing in on 300# (at 285), but Tamar and Christie are hot on her heels (240# and 235# respectively).

DAY-AM!

MUCHOS PR'S!!

Here is one of my favorite WODS from our friends at Team CrossFit Academy.

ENJOY!

"The Kenyan"

After a SIGNIFICANT Warm-up

Break down into Teams of 2…You need to be of similar fitness abilities…

Complete The Following…

10 X 200m Sprints

Rest 3 Minutes

6 X 400m Sprints

Rest 3 Minutes

4 x 800m Sprints

Collapse

The total number of sprints (10, 6, and 4) is broken up between the two team members. The only rest allowed outside of the rest interval is the time it takes for your Teammate to run the prescribed distance. All distances are MAX EFFORT…

Post comments, celebratory yelps or attempts at whining in the comments section.

A Different Animal

2010-09-14T22:09:00.000-07:00

Great job everyone on your first 2000m rows.

On another note, the "Bad Ass of the Month" plank competition is heating up! Christie beat Jazmin with 4:17, only to be beaten by Mike at 5:03 who was beaten by Joyce who now holds the lead with 5:09.

WOD

DEADLIFT

1-1-1-1-1-1

The Birth of a Star

2010-09-13T22:33:00.000-07:00

Today is the day Robb Wolf's book, Paleo Solution: The Original Human Diet is released to the public. I'm sure there was a time when Atkins wasn't well known. You all can say, you knew of Robb Wolf before he was famous. Because after today, I doubt he'll stay "incognito" for long!

Today marks a momentous day, because with the release of Robb's book comes the publicity that will surely follow. This is great news for all of the people on this planet suffering with everything from celiac to diabetes, as for many of them, simply following Robb's nutritional plan will surely save their lives.

We're trying to help Robb reach the New York Times Bestseller list! Order your book this week, so he can crush this!!

Here is the link to his book on Amazon.

Once you've read the book, REVIEW IT. Review it everywhere--Amazon, your blog, wherever you can find a place to talk about it.

WOD

Something evil involving Rowing, Double Unders and Planks

2010-09-12T20:53:00.000-07:00

WOD

15-12-9

Squat Thrusters 95/65

Ring Dips

800 m run after each set

ALL TUESDAY CLASSES MEET AT STONEHURST PARK

DON'T FORGET TODAY IS THE FIRST DAY OF:

3:45 CLASSES RETURNING

6PM AND 7PM CLASS

NO MORE 6:30 PM CLASS

New and Improved T-Shirts

2010-09-09T22:35:00.000-07:00

Here are the T-Shirt Mock Ups I sent out recently. I made one small tweak to the design. I changed what was in the "strong mans" voice bubble and the saying on the front of the shirt.

We want these to be able to worn ANYWHERE.

I have the old order list. For anyone else who wants a shirt, let me know how many you want in the comments section. Both the tees and the hoodies are available in black or red. Include quantity, size and color.

The t-shirts are $20 each, or 2 for $35.The hoodies are $45 each or 2 for $70.

Let's get these ordered!

Here's what the t-shirt front will say, although only in 2 colors

Old Mock Ups

The strongman will now be in black, as will the words in the voice bubble.

Here's the new voice bubble, but this will be red and black only as above.

SUPER FABULOUS! MAKE GREAT GIFTS!
ORDER YOURS TODAY!

WOD

"ANGIE"

For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Ways to Win at Paleo

2010-09-08T21:10:00.000-07:00

I'd love to hear your thoughts on how your Paleo Challenge is going so far. Today will be DAY 4. I thought it would be a good idea to put a link on the side of the blog of some of your Paleo recipes and/or some you've found that you think are particularly good. Their ingredients must be in accordance with the Whole 9 Blog. Put them in the Comments section or email them to me.

Here's my FAVORITE thing I make. I've followed this recipe at least 6 times, and each time, it is DIVINE. And since it is made in a Crock Pot, it is super easy.

ROPA VIEJA
2 pounds flank steaks, trimmed
4 garlic cloves, minced
6 tablespoons chopped pitted green olives
3 tablespoons capers
2 tsp salt (or to taste)
1 tsp dried oregano
1 tsp ground cumin
1/2 tsp dried rosemary, crushed
1/2 tsp freshly ground black pepper
6 tsp reconstituted lemon juice
28 oz can diced tomatoes plus juice

Put meat, garlic and 1 cup water in Crock Pot. Cook on high for about 1-2 hours until meat is done. Take two forks and shred the meat. Add remaining ingredients. Cook on low for about 2 hours (depends upon your Crock Pot).

Serve with fried plantains. GOOD!

DON'T FORGET, WE STILL NEED 4 MORE PEOPLE TO DO THE SMR CLINIC!!!
SIGN UP TODAY!

WOD

YOU LOVED IT SO MUCH...

BEAR COMPLEX

5 ROUNDS FOR COMPLETION

135/95

CLEAN

FRONT SQUAT

PUSH PRESS

BACK SQUAT

PUSH PRESS

ANY DROP OF BAR EARN PENALTY OF 20 BURPEES

Athletic Skills Level I and II

2010-09-07T21:56:00.000-07:00

This chart, to my knowledge, began at Level 4 CrossFit in Seattle. Team CrossFit Academy tweaked it, and in my opinion, made it better.

Here is the list of Level I (Beginner) and Level II (Intermediate) Athletic Skills. (There is also and Advanced and Elite list of skills. I'll save that for another time.)

READY TO WORK HARD TO GET THERE?!!

BEGINNER

AIR SQUATS            50 consecutive
PUSH UPS                                   10 from the toes
STATIC HANG                             30 seconds--rings or bar
SIT UPS                                        30 with Abmat
KETTLEBELL SWINGS            25 X 16kg
400 M RUN                                   2:04 mins
DEADLIFT                                    1 x 3/4 bodyweight
MILITARY PRESS                       1 X 1/4 bodyweight
WALL BALLS                               25 x 20/10 or 16/8
VERTICAL JUMP                         10 x 10" box
BAR DIPS                                      3 consecutive
PULL UPS                                     3 consecutive, any grip or style
L-SIT    10 seconds, toes pointed,
                                                    legs parallel to ground
2000 M ROW                        women 9:50; men 8:10
1 MILE RUN                         SUB 8:00 women, SUB 7:00 men
5K RUN                                SUB 26:00 women, SUB 23:00 men
CINDY                                   15 ROUNDS 5 PLU, 10 PSU, 15 SQUATS
FRAN    SUB 9:00 21-15-9 Thrusters 95/65 & Pull ups
FIGHT GONE BAD 250 pts men, 220 pts women
SNATCH 1 X 1/2 bodyweight
CLEAN AND JERK    1 x 3/4 bodyweight
CROSSFIT TOTAL 4 X bodweight men, 3 X bodyweight women

LEVEL II (INTERMEDIATE)

BACK SQUAT 1 X 1.5 bodyweight
PUSH UPS 30 from toes
OVERHEAD SQUAT    1 x bodyweight
DOUBLE UNDERS 20 in one minute
400 M RUN 1:34 minutes
DEADLIFT    1 X 1.25 bodyweight
MILITARY PRESS    1 x 3/4 bodyweight
HANDSTAND HOLD 1 minute
POWER CLEAN 1 X 3/4 bodyweight
HANGING KNEES TO ELBOWS    15 consecutive
THRUSTERS    21 X 1/2 bodyweight
500 M ROW    women 2:00, men 1:45
VERTICAL JUMP    20 at mid-thigh or higher
BAR DIPS 20 consecutive
PULL UPS    20 consecutive, any grip or style
L-SIT    30 seconds
2000 M ROW    women 8:50, men 7:50
POWER SNATCH 1 X 1/2 bodyweight
1 MILE RUN    SUB 7 minutes
HELEN    SUB 11:30 OF 3 RFTO 400m run, 21 kb swings, 12 PLU

WOD

SNATCH

1-1-1-1-1-1

Lookin' Good

2010-09-06T21:33:00.000-07:00

It's only been two months, but you can already see a remarkable change in Dave. Add Dave to another SUCCESS STORY that happens with 100% pure Paleo. Jenny is also sharing the prize with Dave, but I have no new photos of her...yet!

Onward ho! Today marked the start of our NEWEST, and I think MOST EXCITING PALEO CHALLENGE YET. Why? Well now with Robb Wolf's book coming out next Tuesday, and his introducing us all to the Whole 9 Website (where not only can we get motivated daily and have our questions answered), MOST of you are IN and EXCITED TO PLAY!

THIS IS GOING TO BE OUR BEST CHALLENGE YET!

New "BEFORE" photos were taken today, so if you missed out, flag us down this week.

ANNOUNCEMENTS:

5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL TODAY.

8:30AM CLASS MEETS AT STONEHURST PARK NEAR THE PICNIC TABLES.

WE WILL START OFFERING MON-THURS 6PM AND 7PM CLASSES STARTING NEXT WEEK, SEPTEMBER 13TH. FRIDAY'S WILL REMAIN ONE CLASS ONLY AT 6:15.

OUR 3:45 CLASS WILL ALSO BE RETURNING MONDAY, SEPTEMBER 13TH. IT WILL RUN MON, WED-FRI (NO CLASS ON TUESDAYS).

WOD

16 x 100 M SPRINTS W/ 2 MINS REST BETWEEN

Summer's Ending

2010-09-05T21:30:00.000-07:00

SO MUCH TO DO!

IF YOU ARE GOING TO CATALINA, YOU MUST PAY BY THIS FRI, SEPT 10:

KEREN SHVARZ $57 FOR THE FERRY

ZIP LINE PEOPLE $92.50 FOR THE 3PM ZIPLINE

CLICK HERE FOR REGISTRATION INFORMATION. OR CALL ERIC CEDERWELL M-F @ 1-310- 510-2000 extension 1300 TO BOOK. THIS WILL SELL OUT.

GREG AKMAKJIAN $15 FOR CAMPSITE

CROSSFIT SURVIVAL $5 FOR ADVENTURE RACE

OF COURSE, YOU CAN MAKE OUT CHECKS TO EVERYONE AND GIVE TO SHANNON TO DISTRIBUTE.

In other news,

DAVE AND JENNY TIED FOR FIRST FOR OUR MOST RECENT FAT LOSS CHALLENGE!

Dave lost over 15 pounds and Jenny lost 3% body fat.

POST CONGRATULATIONS TO COMMENTS.

TROPHY'S AND NEW PHOTOS ARE FORTHCOMING!!!!

AND...THE NEW PALEO CHALLENGE STARTS TODAY!!!
NOW THROUGH OCTOBER 4TH IS 100% PALEO.
AFTER THAT, THE NEXT TWO MONTHS YOU MAY REINTRODUCE INDIVIDUAL FOODS (MILK, ALCOHOL ON A WEEKLY BASIS) TO SEE IF YOU HAVE AN ALLERGY OR IF YOU'RE GOOD TO GO.

CONTESTS (END DEC 6)
MOST FAT LOST IN 90 DAYS
MOST IMPROVEMENT IN OVERALL ATHLETICISM (MUST BE EATING PALEO OR PALEO PLUS DAIRY)

SPECIAL AWARD TO ANYONE WHO CAN GO "PURE PALEO" (NO DAIRY, NO BEANS, NO ARTIFICIAL SWEETENERS, NO SMOOTHIES....) FOR THE ENTIRE CONTEST!

FOR INFORMATION ON THE RULES,OR IF YOU HAVE QUESTIONS, VISIT

WHOLE NINE

WOD

FOR COMPLETION 5 X 5 GOOD MORNINGS W/BAR ONLY

FOLLOWED BY:

AMRAP IN 15

MAN MAKERS 30/20

FOLLOWED BY:

SKILL WORK

PULL UPS

DOUBLE UNDERS

Winner!

2010-09-02T22:29:00.000-07:00

Prisca won August's "Bad Ass of the Month" contest completing 25 consecutive double-unders. Woot!

Hard to believe this is the same person who started here a year ago...

Keep up the good work, Prisca! Write congratulations and cheers to comments.

For the Fat Loss Contest, we had a tie. Tune in next week to find out who won.

IN THE MEANTIME:

REGISTER NOW FOR THE SMR SHOULDER MINI-CLINIC!!

C'MON GANG, WE NEED 6 MORE PEEPS TO REGISTER TO MAKE THIS THING GO RIGHT. LEARN TO HEAL YOURSELF.
:D

WOD

"Diane"

21-15-9

Deadlifts 225/155

Handstand Push Ups

Paleo Challenge and Mass Gain Info

2010-09-01T20:49:00.000-07:00

First off. Our new Paleo Challenge begins September 6th. All of the "Rules and Regulations" for our challenge are listed here. http://whole9life.com/2010/05/whole-30-v2/ Robb Wolf mentioned this site repeatedly during his seminar. Their site is quite expansive.

Read everything this site has to offer! Additionally, scroll to the bottom of the page from the above link. You can ask questions, post comments, etc.

I CHALLENGE EVERY SINGLE ONE OF YOU TO DO THIS 100% FOR 30-DAYS EXACTLY AS SUGGESTED. (With the exception of Autumn and Christie--who both lost a lot of body fat as a result) NONE of us has gone 100% Paleo. It's time we find out what this is REALLY all about.

BELOW IS ONLY FOR THOSE OF YOU INTERESTED IN MASS GAIN (NOT those of you interested in fat loss). Used with permission from Robb Wolf. This is information straight from his Paleo Solution lecture.

Same rules apply except:

1. "Add betaine-HCL at each meal to support digestion. NowFoods: super enzymes, 1-2 caps is a good place to start.

2. 1g Protein/lb Bodyweight (shoot for goal weight)

a. Determine total caloric needs by BW X 19-21 cals/lb

b. Example: 195 lbs X 19 cals/lb=3705 cals. Might need more. (Eat as much as you can; even up to 6000 calories/day.)

3. Determine Carbohydrate tolerance/strategy"

a. I suggest you do the above Paleo Challenge first, then reintroduce dairy and carbs to see whether or not your insulin skyrockets or you don't notice a thing. Introduce carbs and/or dairy accordingly.

b. "Good carb tolerance set carbs at .75-1.0g Carbs/lb BW

c. 195 g carbs

4. Round out the Calories with fat

a. 195 g Protein and 195g Carbs=1560 cals

b. 3705-1560=2190 cals/9cals/g=244g of fat

5. iF Poor carb tolerance

a. Set carbs at .25-.5g/lb.

b. Same calcs as above

c. Most carbs PWO (Post workout)

d. Weekly carb load-1.5-2X BW in carb grams

If fat gain becomes unbearable/disgusting. Lean out. Sit at new weight for at least 6 months before making another push.

You can also do: "Seat-O-Pants Paleo--eat as much as possible at each meal, emphasis on PWO carbs.

Add dairy as tolerated/desired.

POST WO NUTRITION:

After a WOD is the best time to get amino acids and glucose into muscles w/o the usual insulin spike and speed recovery. For large WODs, shift upwards of 50% of the day's carbs into this PWO period. Optimally, this is less than 15 mins PWO, it's still good at 30 mins, and almost back to baseline by an hour.

1. Athletic maintenance 14-17 cals/lb

2. Strength WOD 25-50g P & F or Carb

3. "Big" WOD 25-50g P, 50-75g C

4. "Little" WOD 25-50g P & C

ONCE AGAIN, POST WO NUTRITION IS NOT FOR THOSE OF YOU TRYING TO LOSE FAT!

WOD

AMRAP IN 10

10 CLEANS 75/55

10 THRUSTERS 75/55

10 PUSH PRESS 75/55

Fish Oil and Thank You Keely.

2010-08-30T22:39:00.000-07:00

Keely Luna visited our 6:30pm class yesterday. A student of the "Circus Arts", she is attending school in San Francisco, with an emphasis on hoop (think Cirque du Soleil). She demonstrated both the Russian and the French way of climbing ropes. Below is a photo of the French method.

Blame Jonathan, one of our interns, for suggesting everyone learn the military low crawl.

More notes from Robb Wolf's talk this Saturday:

So what's this I hear about Fish Oil?

For folks who are overweight, or show signs of serious systemic inflammation or have been diagnosed with some sort of auto-immunity, as much as 1 gram per 10 lbs of body

weight should be taken daily for the first several months.

Yes, that is a LOT of fish oil.

As you lose weight and feel better, the dosage can be decreased.

For those who are generally healthy and eating well, a dosage of .25g to .5g/10 lbs of body weight should be fine.

Here is a handy fish oil calculator
http://whole9life.com/fish-oil/

DON'T FORGET, ALL TUESDAY CLASSES MEET BEHIND THE RALPH'S IN SUNLAND. From Stonehurst Park, head to Sunland Blvd. Make a LEFT. Drive about 2-3 miles. Just past the entrance to the 210 Fwy, Ralph's is on the left. Go around back. We will be at the end just past the backside of the Ralph's.

WOD

Stairs and Sandbags

Reflections from Robb Wolf's Seminar

2010-08-30T04:41:00.000-07:00

This is the book that will become mandatory reading for all new people who join CFS in the New Year. It will be our Nutrition Bible. It is due out in stores September 14. It's highly informative, yet funny and interesting at the same time.

This week, I will highlight daily one important item he covered in his lecture.

NEW PALEO CHALLENGE STARTS SEPTEMBER 6TH. THIS ONE WILL BE FOR 3 MONTHS...Stay tuned for details.

Here is a list of the most common Fat Loss Flubs :

1. Using Dairy for Protein. (No Liquid Food. Period.)

2. Use of Artificial Sweeteners. (Brain can't tell the difference and releases insulin--which tells your body to hold onto nutrients and fat.)

3. Not enough Sleep. (Ideally sleep until you wake up sans alarm clock.)

4. Too much exercise. (Requires specificity to the client.)

5. Stress.

6. Undereating. (Body cannot differentiate between stressors. Undereating causes stress. Stressed bodies hang onto what they have.)

WOD

ROPE CLIMBS

SNATCHES 75/55

BOX JUMPS

400M SPRINT W/SANDBAG

LOW CRAWLS

BEAR CRAWLS

OVERHEAD MED-BALL LUNGES

SQUATS

ALL TUESDAY CLASSES WILL BE MEETING BEHIND THE RALPH'S ON SUNLAND BLVD. From Stonehurst Park. Head Left into Sunland. Ralph's is on your left. Park behind market on the end near the dry cleaners.

Dehydration

2010-08-26T21:43:00.000-07:00

Interesting Information (Source Unknown)

#1.    75% of Americans are chronically dehydrated.
          (Likely applies to half the world population)

#2.    In 37% of Americans, the thirst mechanism is so weak
       that it is mistaken for hunger.

#3.    Even MILD dehydration will slow down one's metabolism as 3%.

#4.    One glass of water will shut down midnight hunger pangs
           for almost 100% of the dieters studied in a University of
           Washington study.

#5.    Lack of water, the #1 trigger of daytime fatigue.

#6.    Preliminary research indicates that 8-10 glasses of
         water a day could significantly ease back and joint pain
        for up to 80% of sufferers.

#7.    A mere 2% drop in body water can trigger fuzzy short-term
          memory, trouble with basic math, and difficulty focusing on
         the computer screen or on a printed page.

#8.    Drinking 5 glasses of water daily decreases the risk of
         colon cancer by 45%, plus it can slash the risk of breast
        cancer by 79%., and one is 50% less likely to develop
        bladder cancer.

WOD

"FRAN"

21-15-9

Squat Thrusters 95/65

Pull Ups

Classic Wear Befitting Kings and Queens

2010-08-25T21:15:00.000-07:00

Ha! Check out our new t-shirts and hoodies. They were inspired by comic books. I hope you all like them.

Both T-Shirts and Hoodies are available in red and black.

Pre-Orders ONLY! Deadline for payment is Friday, September 24th at 6:30pm

COST: T-SHIRTS $20 each or 2 for $35.

COST: Sweatshirts/Hoodies $45 each or 2 for $70.

WOD

2 MIN DRILLS MAX EFFORT

2 MINS REST BETWEEN

WALL BALLS

BOX JUMPS

KETTLEBELL SWINGS 53/35

DB POWER SNATCHES 30/20

SQUATS

TUCK JUMPS

GREAT WORDS TO LIVE BY

2010-08-24T22:27:00.000-07:00

Here is the exact quote that I mentioned came down the line from my Coach--forwarded to him from another great Coach, Greg Amundson. Frank Outlaw, the man behind the Bi-Lo supermarket chain, is said to be the originator of it. However that is not certain.

Thoughts become words, words become actions...

Actions become habits. Habits become your character. And you character becomes your destiny.

- Frank Outlaw

WOD

BACK SQUAT

TEST FOR MAX

DON'T MISS THIS

2010-08-23T22:07:00.000-07:00

ALL CLASSES TODAY MEET AT STONEHURST PARK.

WE ARE COMING DOWN TO THE WIRE ON TWO IMPORTANT SEMINARS:

ROBB WOLF'S PALEO SOLUTIONS: SATURDAY, AUGUST 28TH 9AM-5PM, $195,

Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195. Location: Team CrossFit Academy: 130 E Walnut Ave Monrovia, California 91016 URL: www.teamcrossfitacademy.com

SELF MYOFASCIAL RELEASE MINI-CLINIC WITH JEFF ALEXANDER, SATURDAY, SEPTEMBER 18TH, 10AM-2PM.

Come learn what is possible through self-care. We will cover how to work your body from head to toe, locate the muscles that contribute to proper joint function and address the ones that limit proper function when they lock up. If your issue is muscle related, you’ll learn techniques that can help. You will also learn cues for proper placement and body position, as well as when it is time to call a licensed therapist.

The first 2 hours is hands-on SMR on the 18 fundamental regions and how to work them. We’ll cover more than 18 different techniques for getting at the skeletal muscles in your body that contribute to the most common daily aches, pains and movement dysfunctions. Imagine 2 hours of deep tissue massage…yeah, it’s kinda like that.

WOD

IN TEAMS

3 ROUNDS FOR TIME:

ROW 500 M

40 BURPEES

300 M SPRINT

20 DOUBLE-UNDERS

END OF SUMMER TRIP FOR CROSSFIT SURVIVAL

2010-08-22T21:42:00.000-07:00

CrossFit Survival invites all of you and your friends to join us for a trip to Catalina Island.

WHEN: SATURDAY, OCTOBER 9TH-SUNDAY, OCTOBER 10TH

WHAT IS PLANNED:

FERRY RIDE TO CATALINA EARLY SATURDAY RETURNING SUNDAY. GROUP RATE TICKETS ARE $50. ALL FEES MUST BE PAID IN ADVANCE TO KEREN SHVARZ BY FRIDAY, SEPTEMBER 10TH IN ORDER TO SAVE $10 OFF THE REGULAR $60/PERSON RATE. DEPARTURE TIME TBA.

2 HOUR ZIP LINE SATURDAY AT EITHER 3:00 OR 3:30PM (10 PERSONS EACH TIME SLOT). COST IS $92.50/PERSON. RESERVATIONS MUST BE PAID IN FULL BY FRIDAY, SEPTEMBER 10TH. CLICK HERE FOR REGISTRATION INFORMATION. OR CALL ERIC CEDERWELL M-F @ 1-310- 510-2000 extension 1300 TO BOOK. THIS WILL SELL OUT.

ADVENTURE RACE 7:30 PM SHARP. A SCAVENGER HUNT STYLE RACE AROUND CATALINA ISLAND. $5 PAYABLE TO SHANNON BY FRIDAY, SEPTEMBER 10TH. HEADLAMPS AND CAMEL-BACKS REQUIRED.

CAMPING AND PARTY TIL DAWN: $12/PERSON PAYABLE TO GREG AKMAKJIAN BY FRIDAY, SEPTEMBER 10TH.

WOD

AMRAP IN 15

3 POWER CLEANS 135/95

50 M SPRINT

5 DUMBBELL PUSH PRESS M 30# DBS, W 20# DBS

ALL TUESDAY CLASSES MEET AT STONEHURST PARK

Badass in the Making

2010-08-19T22:11:00.000-07:00


Charles got his first kipping handstand push up today.

Post congratulations and comments.

WOD

"Cindy"

AMRAP in 20 mins

5 Pull Ups

10 Push Ups

15 Squats

Success

2010-08-18T22:11:00.000-07:00

"Far better it is to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat." Theodore Roosevelt

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." Lance Armstrong

Look at these stats! 97% of you PR'ed yesterday. Wow. What really impresses me the most is how many of you just a few short months back had trouble cleaning the bar...or understanding what a "clean" was in the first place.

Some of you avoided the classes where we worked on the Olympic Lifts.

It's amazing how if we attack those things we suck at, we suddenly don't suck at them anymore.

Then, suddenly....as if by magic... Cleaning and Jerking the bar is, dare we say it?

FUN!

Impressive work, everyone! I am very proud of all of you.

Now let's attack something else we suck at...

WOD

40 Double Unders

21 Handstand Push Ups

21 Deadlifts 205/155

40 Double Unders

15 Handstand Push Ups

15 Deadlifts

40 Double Unders

9 Handstand Push Ups

9 Deadlifts

BEFORE AND AFTER

2010-08-17T21:29:00.000-07:00

THE LAST 5K WE DID AS A CLASS WAS ON MARCH 8TH. COMPARE YOUR BEFORE AND AFTER SCORES. IF YOU DIDN'T PR, WHY NOT?

Here are a few things things to look at:

1. Do you avoid coming on Tuesday's b/c you know we run?

2. Do you avoid speed/sprint work?

3. During the weekly WODS, do you go as fast and hard as you can?

4. Do you avoid weightlifting days?

5. Has your nutrition been excellent? How about your sleep? Your hydration?

6. Do you show up regularly?

7. Are you training 5 days a week plus going to play basketball afterward and working out on the weekends? (possible over-training)
8. Are you under a lot of stress at home? Work? Family?
9. It was VERY HOT yesterday.
10. Do you whine and make excuses for your failings, or do you attack your weaknesses to make them stronger?

NAME MAR 8 YESTERDAY

ALEX 28:10

CHARLES 26:53 32:40

CHRIS 28:15

CHRISTIE 30:03

CHRISTINA 31:30 32:42

DAVE 39:29

DENISE DNF 48:57

DESIREE 48:09

ELVIN 33:58

EMIN 35:56

FLORA 40:07

GINA 46:20

GREG 21:41

JASON 36:10

JENNY 45:10 48:40

JON 25:48

JOSE 26:26 22:34

JOYCE 24:14 24:05
JULIO 26:42

KARINA 30:53 28:43

KEREN 24:09 24:39

LILY 38:32 33:06

LIZ 35:47

LUIS 27:06

MARYANN 28:20 26:08

MIKE 33:03

MYRNA 49:57

PRISCA 33:40 39:00

ROSA 29:59

SANDRA 24:43 23:38

SARAH 29:24

TAMAR 34:12 31:16

WOD

CLEAN AND JERK

NEWBIES SKILL WORK

VETERANS TEST FOR MAX

Surprise!

2010-08-16T21:20:00.000-07:00

Today the 5:30am and 8:30am classes are meeting at Hansen Dam Recreation Center. Take Sunland Blvd to Glenoaks Blvd. Make a RIGHT. Go about 4-5 miles. Make a RIGHT onto Osborne. Park immediately in the parking lot on the right. There are no signs. We will meet at the base of the dam just past the gate.

THE 6:30PM CLASS IS MEETING AT STONEHURST PARK.

Bring water. Bring music if you like to run with it.

What are we doing? That is a SURPRISE!

Go Speed Racer

2010-08-15T20:35:00.000-07:00

Bowling pics are pending. Coach Franklin's phone is temporarily down. Please email to correspond for now.

Ragnar Relay Team Training

WOD

"FIGHT GONE TO CRAP"

3 ROUNDS

1 MIN EA STATION

SQUAT THRUSTERS 95/65

PUSH UPS

BAR JUMP OVERS

KB SWINGS 53/35

BURPEES

TUESDAY 5:30AM AND 8:30AM CLASSES MEET AT HANSEN DAM RECREATION CENTER. 6:30PM CLASS MEETS STONEHURST PARK.

At Hansen Dam: Park at the ACTUAL DAM, not in the recreation center parking lot. There is no sign to indicate the dam. It is the parking lot nearest to the corner of Glenoaks Blvd and Osborne Streets.

RAGNAR RACERS

2010-08-15T07:33:00.000-07:00

SHANNON'S PHONE IS DOWN.
FROM GLENOAKS, HEAD NORTH ON LANARK (Lanark is mid-way between Sunland Blvd and Hollywood Way). GO LEFT ON EDMORE. PARK NEAR THE PEAK. YOU'LL SEE THE TRAILHEAD ON THE RIGHT.

I SENT AN EMAIL TO ALL INTERESTED PARTIES LAST NIGHT.

CROSSFIT TOTAL RESULTS

2010-08-14T16:53:00.000-07:00

AS PROMISED, HERE ARE THE RESULTS FROM YESTERDAY'S CROSSFIT TOTAL COMPETITION.

POUND FOR POUND OUR STRONGEST MEN ARE (SCHWARTZ/MALONE TOTAL FIRST, CROSSFIT TOTAL SECOND)

JON 470.81/780--FIRST PLACE

JULIO 469.9/620--SECOND PLACE

GREG 406.02/610--THIRD PLACE

OUR WOMEN ARE A BETTER DEMONSTRATION OF HOW THIS FORMULA WORKS.

OVERALL WINNERS (BASED ON SCHWARTZ/MALONE FORMULA)

MARIANNE 383.95--FIRST PLACE

JOYCE 355.57--SECOND PLACE

KEREN 347.23--THIRD PLACE

CROSSFIT TOTAL ONLY SCORES

TAMAR 450--FIRST PLACE

MARIANNE AND GINA TIED 445--SECOND PLACE

CHRISTIE 395--THIRD PLACE

Celebration and Something New

2010-08-12T21:39:00.000-07:00

Don't forget! Tonight we celebrate the last few months of our accomplishments, both individually and as a group.

Yip!

8:30-10:30pm

Pickwick Bowl

1001 Riverside Dr.
Burbank, CA 91506
(818) 845 - 5300 x350

$15/person +$2 for shoes

(pay Shannon upon arrival)

Prisca is in the lead for August's "Bad Ass of the Month" award with 16 consecutive double-unders.

Jose is quickly establishing himself as a force to be reckoned with.

WOD

CROSSFIT TOTAL

3 Attempts

Max Successful Lift Counts

Squat

Press

Deadlift

Add Total of all 3 Best Lifts for TOTAL SCORE.

We are also going to be incorporating the Schwartz/Malone Formula. This will determine who among us is the strongest "pound for pound".

2010-08-11T21:33:00.000-07:00

WOD

3 RFTO:

50 AB MAT SIT UPS

40 DOUBLE UNDERS

30 BURPEES