Deadlift

Deadlift

1-1-1-1-1

Can anyone tell me what this means?

Hump Day

SHANNON' S PHONE DISAPPEARED SOMETIME BETWEEN 7PM AND 7:45 LAST NIGHT. THE ONLY EXPLANATION IS THEFT OR SOMEONE ACCIDENTALLY TOOK IT HOME FROM BURBANK HIGH SCHOOL.

THEREFORE, KEEP IN CLOSE CONTACT WITH THE BLOG REGARDING THE RAIN, AS I WILL BE UNABLE TO ACCEPT YOUR CALLS.

8:30AM CLASS IS AT STONEHURST PARK.
IF IT RAINS,IT WILL BE CANCELED.

3:45 CLASS IS AT STONEHURST PARK.

IF IT RAINS, IT WILL BE HELD AT NEW HOPE COMMUNITY CHURCH.

6:30PM CLASS IS AT STONEHURST PARK.
IF IT RAINS, IT WILL BE CANCELED.

 Our next"General Nutrition Info" talk is at Shannon's house on Saturday, April 17th at 10am. If you are lost as to what you should be eating for better performance, health and weight loss, don't miss it!

WOD

In Teams of 2

AMRAP in 25

20 Ball Slams

20 Ball Sit Ups

20 "Volley" Balls

Are you coming to the Derby Day 5K this Saturday?

Here's the roster thus far:  Shannon, Jacque, Joyce, Sandra, Greg, Keren.....maybe Karla and Jaime. Who else?  If you can't race, come watch and join us afterwards for a horse race!

Keeping the Rivalry Alive

Here is a pic from last Friday's WOD wherein the "unbeatable" Julio was SMASHED by his two brothers...Jorge and Jaime.  Julio's best time for this WOD was :49, Jorge's was :36 and Jaime's was :43.

 It's hard being on top.

REMINDER

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

3:45 CLASS MEETS AT STONEHURST PARK TODAY

WOD

1 MILE TIME TRIAL

1/2 REST

REPEAT 2x KEEPING SAME PACE +- 5 SECONDS 

SANTA ANITA 5K DERBY DAY RACE THIS SATURDAY!!!!

COME JOIN SHANNON, JACQUE, KEREN, SANDRA, JOYCE......

WILL YOU BE THERE? LET US KNOW UNDER COMMENTS.

Winner's Circle

CONGRATULATIONS TO JOYCE!

 Joyce won 1st Place in her age division at the Deena Kastor 5K this weekend--part of the Great Races of Agoura. She beat out 63 other women with a stellar time of 23:22. Salute!

Congrats also to Jacque who placed 7th in her age group for the Agoura Hills 10K with a time of 54:13. She beat 90 other women for that honor.

Congrats also to Shannon who placed 5th in her age group for the same 10K with a time of 49:10 in a field of 76 other women. 

JOIN ALL THREE OF US THIS SATURDAY AT THE SANTA ANITA DERBY DAY 5K along with our friends from Team CrossFit Academy. The link to register is to the right of this blog. 

WOD

AMRAP IN 20

25 BOX JUMPS

400 M SPRINT

25 DIPS

Racing Saturday?

If you are racing on Saturday, please be reminded that if you don't get there early, you will have to park far away.  Allow plenty of time to pick up your bib. This race is sold out, and the lines will be long.

If you are interested in carpooling with Shannon, meet at her house no later than 5:45 am. We are leaving at 6am on the dot. If you are even 1 minute late, you will be left behind, as Agoura is a long drive.  

For more information, click here.

WOD

7 Rounds

7 Push Jerk (50% BW)

7 Burpees

27 Jumprope

Rest 1-3 minutes in between sets.

WOD

AMRAP IN 20

25 JUMPING PULL UPS

20 PUSH UPS

15 HANGING KNEES TO ELBOWS

See you there!

Speed Demon

We all know Julio is CrossFit Survival's overall fittest man. He is also one of our fastest.

Yesterday, he did the 3.4 mile steep hill run in a very respectable 32:49--making him the top performer in yesterday's WOD.

That is, until last night.

Enter his cousin, Jose who SMOKED this course in 25:26!! Holy crap. 

Can you say RIVALRY?  

 Go Jose! Excellent at pushing to your max.

WOD

SHOULDER PRESS

TEST FOR MAX

Followed by Pull Up Skill Work 

Join us at the Santa Anita Derby Day 5k, Saturday, April 4th at the Santa Anita Race Track.


Post thoughts, comments and congratulations.

Scenes from Last Week

Gotta love doing backsquats in Stonehurst Park. Betcha other CrossFitters don't have to stop their WOD in order to let a horse go by.

The Great Race of Agoura is upon us!

The 10K is SOLD OUT. However, if you register quickly, there are limited spaces left which are considered "donation spaces". You may not get a t-shirt, but you can still race.  Thus far about 5 or 6 of us will be racing this weekend.

Come join us!

The following weekend, join Team CrossFit Academy during the Derby Day 5K! This is a great tradition. The race is fast, and it winds up on the same track the horses use. If you are interested in racing, let Shannon know ASAP.

WOD

RUN 1.7 MILES UP HILL

THEN RUN BACK.

Celebrate Good Times

Our inaugural "Friday Night Crazy WOD" was a smashing success.

First Place Team: Greg and Jorge

Second Place Team: Karla, Sandra and Joyce

Third Place Team: Karina and Lily

On another note, one of our own, Keren and her beau Matt were off in Mammoth this past weekend snowboarding. Here they are joining our party from far away.

 Team CrossFit Academy's shirts sure are popular. They make an appearance at our Party WOD and at Mammoth! 

   Congratulations to Autumn, Sharon and Cristina (not pictured) for completing the Los Angeles Marathon!

Woot Woot.

WOD

3 ROUNDS FOR TIME:
30 Wall Balls
40 Sit Ups
50 Walking Lunges

Friday Night PARTY Wod!

It's time to have a good time again and celebrate our community and accomplishments. Today we kick off our first ever "Friday Night Party WOD".

 The 5:30, 8:30 and 3:45 classes are the same as usual. However, the 6:15 Friday night class will start and end in DOWNTOWN BURBANK--ending off with dinner and gluten free beers (optional) at Barney's Beanery.

 Mmmmmmmmmm good. They have awesome Paleo chili!

Their address is 250 N. First St., Burbank, CA 91502.

Park downtown in one of the many parking structures.

DON'T BE LATE!!! WOD EXPLANATION BEGINS AT 6:20. WOD BEGINS PROMPTLY AT 6:35. DINNER BEGINS AT 7:15PM.

You can come for the WOD and not the dinner or the dinner and not the WOD.

Please note: The Friday Night Party WOD will not be the same WOD as the other classes. It will be a surprise. :)

WOD

SO CAL SECTIONAL WOD 2

(Using alternate movements for areas we don't own equipment yet)

15 minute cut off

4 Rounds

9 Cleans (M135/W95)

6 HSPU

When done rest until 20 minute mark.

15 minute cut off

30 Snatches (M 75/W43)

30 Chest to Bar Pull Ups (sub push ups, CTD)

750 m row (sub run)

Add times together; Lowest combined time is goal.

 

Who is this person?

In the first two pics, she's 40 lb heavier. Those pics are from when Prisca started CrossFit Survival about six months back. The photo in the sweatshirt is still a few months old. She's even stronger and has even less body fat now.

Ask her how she did it! She'll tell you she gave up RICE and BREAD and SUGAR primarily.

Prisca did it, so can you.

Before and After

Notice any difference?

On the left is Jenny when she first started with Team Survival back in July of 2009. To the right is Jenny at last year's Christmas party.

Have you lost inches of body fat?

Share your successes in the comments section.

More photos of your friends to come!

...and we're not just going to share "weight loss" successes; I've got incriminating photos of Charles back when he could only do push ups from the knees!

WOD
"Grade School Party"
In Teams of Two Complete:
Box Jumps
Ball Slams
Wheelbarrow Races
Squat Thrusters
Burpees
Sack Races
Jumping Pullups
Hanging Knees to Elbows

What?

Come to class to join in on the fun. 

Look more at POSE

Want to learn more about POSE running technique? Check out Dr. Romanov's website!

This video is worth looking at again.

WOD

800 m repeats

Run 800 m

Rest 1/2 the time it took

Repeat 6 times

Monday Madness

"Wildebeest"

Run 1 mile
100 push ups
100 sit ups
100 squats
Run 800 meters

 

and just general sillliness doing duck walks during warm ups

TGIF

Don't forget:

Sectionals are this weekend, Saturday and Sunday at UCLA.

Mt. Wilson Trail Race Training is on Saturday at 7am. Meet at Jacque's no later than 6:30 if you want to car pool.

  Also, don't forget to support Greg and Bache at their Mystery Dinner Theatre on Sunday.
WOD
Backsquat Test for Max 

How About This Challenge?

Here is the first WOD that the men and women are doing at the So Cal Sectionals this weekend at UCLA.  Shannon and Jacque are planning to attend. Come join us to see the best athletes So Cal has to offer as they compete for only a handful of spots at the CrossFit Games.  For more information and to purchase tickets, click here

WOD 1 "Stadium Chipper"
This WOD is "for time." You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Looks like fun...next week perhaps? 

Here's the WOD for today.

3 RFTO:
30 double unders
25 wall balls
200 m sprint
15 dips
10 deadlift M145/W100
5 burpees

What is Your Weakest Link?

From the CrossFit Journal

Weakness Bias Training

By Dan Williams

In Rest Day/Theory

March 08, 2010

Dan Williams proposes CrossFit athletes are only as strong as their weakest links and suggests a way to train these weaknesses to produce better all-around athletes.

The essence of CrossFit lies in its ability to define the previously undefined. Pioneering definitions have been created for such concepts as fitness, health and work capacity. Let’s consider CrossFit as an adjective rather than a noun. I am CrossFit, as opposed to I do CrossFit. This also deserves defining. What is it to be “CrossFit?” I propose that you are CrossFit if you are generally physically prepared for the unknown and the unknowable. It comes back to that random physical task you would least like to see come out of the hopper. I propose your performance in this least-favorite task is your true measure of CrossFitness.

You are only as strong as the weakest link in your exercise chain. The weight hanging on the end of this chain is your level of general physical preparedness (GPP). The more the chain can support, the higher your GPP. If each link in this metaphorical chain represents a component of fitness (cardiorespiratory endurance, stamina, strength, etc.), the focus of training should be obvious. The first link to snap and drop your GPP is the weakest link. To increase GPP, our weaknesses should not simply be overcome but rather improved to match our strengths. To quote Coach Glassman in What Is Fitness?, “You are as fit as you are competent in each of these 10 skills.” Perhaps this could be narrowed to state, “You are only as fit as you are proficient in your weakest skill.” 

WOD

3 ROUNDS 

MAX 1/2BW OHS

MAX CHEST TO DECK PUSH UPS

MAX AB MAT SIT UPS

Ruby Tuesday

 

Ready to Run?

Show up at Burbank High School at 5:30am or 6:30pm or show up at Hansen Dam at 3:30pm and we'll put your Cardio Respiratory Endurance skills to the test.

Upcoming Events:

CrossFit Sectionals Saturday, March 13 and Sunday, March 14

USAW Weightlifting Meet, Sunday, March 14 at Team CrossFit Academy

Mt. Wilson Trail Race training every Saturday @ 7am at Kerstings Court

Great Race of Agoura, Saturday, March 27, 2010

Look for links alongside this blog for more info and location information.

Hello Monday

 

WOD

4 Rounds for Time of:

400 m Run

30 Walking Lunges

10 Squat Thrusters (M95/W65)

Great Week!

Here's what's coming up:

Saturday, March 6 at 9am; 1306 N Avon St, Burbank, CA 91505--Learn about Nutrition

Sunday, March 14 at 10am come watch Shannon compete in an official USAW sanctioned Weightlifting meet! See the blog sidebar for the link to the location.

Sunday, March 14 at 3pm; Mystery Dinner Theatre--starring Greg and Bache. $20/person for groups of 2 or more. Located at the church directly across from the Burbank High School track.

 

Warren has come such a long way. His flexibility and strength have improved tremendously.

Keep up the good work!

WOD

"TRIPLE B"

AMRAP IN 20

15 BURPEES

15 BOX JUMPS

15 M BEAR CRAWLS 

Scenes from the Fight

 

  

  

  

WOD

Front Squat

Test for Max 

Do You Have What it Takes?

I read a post recently from my Coach at Team CrossFit Academy about focus. In it he stated that (and I paraphrase) "focus is removing everything else but the goal from your mind."

Think about that. 

Do you have what it takes to push past the pain and keep going?

Do you have the drive to work hard and not give up?

Do you show up?

Do you give 110% when you do?

 

These two do.

WOD

"Street Fight"

3 Rounds of Max Efforts in One Minute

One Minute Rest Between Rounds

In the spirit of "Fight Gone Bad"

Deadlift 125/180

Air Squat

Push Press 55/75

Knees to Elbows

Double Unders

More Sprint Fun

Julio and Jorge cranking out kipping pullups and attempts from yesterday's WOD

TUESDAY WOD

12 x 20 second sprints--all out efforts

2 mins rest in between

from www.crossfitendurance.com

"Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.
"Anaerobic Training" has the following benefits and drawbacks:

BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed • Increased anaerobic capacity DRAWBACKS • Intensity can speed up overtraining

 
 

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)"