Winning Means Something

6:30PM CLASS MEETS AT BURBANK HIGH SCHOOL.

This weekend, Keren Schvarz took 3rd place in her age group for the Mount Wilson Trail Race.

Keren EARNED this victory. She attended nearly every training session. She trained hard; she didn't merely "show up".

Considered to be one of the toughest trail races in CA, Keren can be proud of her accomplishment.

She represented CrossFit Survival and Team CrossFit Academy valiantly.

Autumn Hickock won our Fat Loss Challenge. Losing 6% bodyfat in 6 weeks, 3" from her waist and 2" from her hips, she didn't do this by paying lip service. She went 100% PALEO--no dairy, no bread, no grains, no processed foods.

She ate NOTHING but "meats and veggies, nuts and seeds, some fruit, little starch, no sugar".

She didn't try to take the easy way out. She didn't drink alcohol. She didn't eat bread, cereal, grains or donuts.

She EARNED this.

Wouldn't it have been easier for both of these women to make excuses? How about "cheat" on their nutrition or training? Couldn't we have patted them both on the heads and told them how hard they "tried"?

"In today's society, the trend is to equalize everyone, to downplay the exceptional in order to protect the feelings of the vast average. Protecting the feelings of these people can be read as trying to protect their self-esteem. That philosophy is counter to human nature, considering that people don't have self-esteem until they earn it for themselves by struggling and succeeding....What good is a competition if everyone wins, or if you win but your opponent was not trying or was designed to lose?" From No Excuse Leadership: Lessons from the US Army's Elite Rangers by Brace E. Barber.

Post comments and congratulations

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

3:45 CLASS MEETS ON THE CORNER OF N CHANDLER AND AVON STREETS IN BURBANK

WOD

RUN 2X 800 M SPRINTS

RUN 2X 400 M SPRINTS

RUN 2 X 200 M SPRINTS

RUN 2 X 100 M SPRINTS

REST HALF THE TIME BETWEEN EFFORTS

Holiday Weekend is Almost Here

Great news! If anyone wants to do the Mud Run next weekend but didn't have time to register:

Hello from MCCS Camp Pendleton!
By popular demand, we’ve opened registration for a short time for 2 of our Mud Runs:
Sunday, June 6th
Saturday, June 12th
If anyone you know missed the opportunity to register for these events, register ASAP at http://www.camppendletonraces.com/.
There are 500 spaces available and we will close registration again when these spots fill up.

REMINDER: THERE WILL BE NO CLASSES ON MONDAY, MAY 31ST!!! HAVE A GREAT 3-DAY WEEKEND!

Mt. Wilson Trail Race is THIS SATURDAY!!! 

Meet at Kersting's Court at 7am.

Team Photo w/ Team CrossFit Academy at 7:15am.

Race Starts at 7:30am.

Come Cheer Us On If You're Not RACING! 

TEAM WOD

In Teams of 2X2

200m Bear Crawls

200 m DB Tosses

40 Push Ups

40 Tuck Jumps

800 m Run

80 Double Unders

Not perfect yet, but Tamar is well on her way to excellence in the Snatch.

PR's everywhere!

Determination

 Mt Wilson Trail Race Bib Pick Up is this FRIDAY night at 6pm at Kersting's Court.

WOD

Snatch

Skill Work

Test for Max

Yesterday's RESULTS

Hard Work

WOD

5X FOR MAX REPS:

DEADLIFT 1.5x BW  1 MIN MAX REPS

CONE HOPS 1 MIN MAX REPS

DIPS 1 MIN MAX REPS

YESTERDAY'S RESULTS

Born to Run

Ready to Run?

WOD
Run 1 Mile.  Every 200 meters, do 20 sit ups.
Run 1 Mile. Every 200 meters, do 20 walking lunges.
Run 800 meters.

Post thoughts and comments.

CrossFit's 11 Commandments

Post Thoughts to Comments:

WOD

AMRAP IN 20

15 BURPEE BOX JUMPS

30 AIR SQUATS

REMINDER: Until further notice, ALL classes (except TUESDAYS/TBA) will meet at Stonehurst Park. We will no longer be meeting at New Hope Community Church at all.

We are only WEEKS away from being in our new indoor facility.

ALL TUESDAY CLASSES WILL BE MEETING AT STONEHURST PARK THIS WEEK.

Most Improved Player

Maryann has been with CrossFit Survival for about one year. When she started, she couldn't do any pushups from the toes, nor a single sit up. Her ability to squat below parallel was nonexistent.

Now, a year later, she does sit ups beautifully, push ups from the toes, swings a 44# kettlebell (since a 35# is "too easy"). She front squats, deadlifts, presses and runs, and she's quickly becoming one of the top women at our box.

Keep up the good work, Maryann! We are proud to have you on the CrossFit Survival Team.

WOD

Walking Lunges 100'

10 Push Press (115/75)

10 Box Jumps

Walking Lunges 100'

9 Push Press

9 Box Jumps

Walking Lunges 100'

8 Push Press

8 Box Jumps

Walking Lunges 100'

7 Push Press

7 Box Jumps

Walking Lunges 100'

6 Push Press

6 Box Jumps

Walking Lunges 100'

5 Push Press

5 Box Jumps

ANNOUNCEMENT: THERE WILL BE NO USE OF THE CHURCH STARTING NEXT WEEK (ONE WEEK EARLIER THAN PLANNED). ALL CLASSES (EXCEPT TUESDAYS--TBA WEEKLY) WILL MEET AT STONEHURST PARK UNTIL FURTHER NOTICE.

Many Firsts

Yesterday we did "Squatting Annie". We had a lot of people get their first double-unders or get their first string of double-unders.

PRACTICE is necessary for neurological components (think coordination pieces). After 150 "practice sessions"....

WOD
Front Squat
1-1-1-1-1-1
Then:
Test 3X for Max:
1/2 BW OHS

What is Greatness?

What is Greatness?

There are many qualities that in combination define greatness--perserverance, guts, determination, fortitude, compassion, sportsmanship and ownership.

Indeed, anyone who takes possession of what they want and what it will take to get there and does whatever it takes, arrives at their destination.

It never ceases to amaze me how 100% of successful people work their asses off. There are no exceptions.

Here are some of my favorite great CrossFit athletes:

"Killer" Kate Rawlings

This woman is glory and guts! Recently finishing 4th at the Central East Regionals. Check out her website.

Still think it's more important to be skinny than STRONG?

Here's another one--Chris Spealler. At 5'5" and 139#, this guy is going to the CrossFit Games AGAIN. This year he earned the opportunity to compete by winning the Northwest Regionals.

You don't have to look "like Arnold" to be a force to be reckoned with. Here's his stat sheet from LAST YEAR.

Still think you've got to be a "BIG" guy to be a top notch athlete?

Post thoughts to comments:

WOD

"Annie with a Squat"

50-40-30-20-10

Double Unders

Sit Ups
Do 10 Squats at the end of each round

More Paleo Info

TODAY'S CLASSES MEET AT THE CORNER OF LANARK AND GLENOAKS BLVD IN SUN VALLEY.

NOTICE: ALL REMAINING 5:30AM CLASSES THIS WEEK WILL MEET IN STONEHURST PARK.

MORE ON NUTRITION:

If you haven't yet visited Loren Cordain's site, www.thepaleodiet.com, go there NOW.

If you have issues with cholesterol, arthritis, obesity, hyperinsulinemia, IBD, Celiac, allergies, acne there is information there that will educate you as to the causality of such.

As regards FRUIT, here is a link that explains how much is acceptable:

WHAT DO YOU DO IF YOU ARE VEGETARIAN? For Dr. Cordain's response to that question, click here

As you can see, unless you are willing to drink a lot of egg-protein powder shakes, you are not going to be getting enough protein. As protein cannot be made by the body, getting enough is critical--especially if you are an athlete.

If you are vegetarian, you need to ask yourself WHY. If you prefer meats that are killed humanely, KOSHER meats might solve your problem. Otherwise, egg or milk protein shakes are going to be a must.

We have two weeks left in this fat loss challenge.  The next fat loss challenge begins on Monday, June 7, 2010.  For those of you who have been doing The Zone, here is your opportunity to "Go Paleo" and compare the two.

WOD

Run 1.5 Miles UPHILL

Run 1.5 Miles BACK DOWN

Congratulations are in order...

NOTICE: DUE TO WET CONDITIONS, THE 3:45 AND 6:30 CLASSES WILL MEET AT NEW HOPE COMMUNITY CHURCH, 10438 ORO VISTA AVE, SUNLAND, CA 91040. ENTER OFF ELDORA STREET, WHICH THE ON THE OPPOSITE SIDE OF THE CHURCH TO ORO VISTA.

CONGRATULATIONS TO JONATHAN--OUR NEWEST CROSSFIT LEVEL I INSTRUCTOR.

WELL EARNED, BROTHER.

Congratulations to one of our newest athletes, Christie. She passed the BAR on her first try.

EXCELLENCE IS EARNED, NOT ISSUED.

NOTICE: ALL CLASSES WILL BE CANCELED MEMORIAL DAY, MONDAY, MAY 31ST.

Enjoy a day of rest with your families.

ALL TUESDAY CLASSES WILL MEET AT THE CORNER OF LANARK ST AND GLENOAKS BLVD IN SUN VALLEY, CA 91352. (This is between Sunland Blvd and Hollywood Way on the North side of Glenoaks Blvd.)

WOD

4 RFTO:

21 TUCK JUMPS

10 FRONT SQUATS (50% 1RM--see comments section)

21 PUSH UPS

21 KETTLE BELL SWINGS

Don't Forget

NUTRITION TALK:
Sunday, 10a, at Shannon's House: 1306 N. Avon St., Burbank, CA 91505

MT. WILSON TRAIL RACE TRAINING:
7am Saturday


CAMP PENDLETON MUD RUN TRAINING
If you have boots and utes, wear them...otherwise, just show up.
Meet at Shannon's 7am Sunday (early due to Nutrition Talk)

BOOT BREW
Sunday, June 19, 4pm
$40 includes beer, food, fun and a cool t-shirt
INVITE EVERYONE YOU KNOW, AS THIS IS A FUNDRAISER!

WOD
1-2-3-4-5-6-7-8-9-10
Box Jumps, HKE, Push Ups
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings, Pull Ups, Squats

Upcoming Fun

It is set! Our first ever Boot Brew Fundraiser will be held on Saturday, June 19th at 4pm. We will be raising money to fund more equipment for our facility and to fund our Ragnar team.

The cost will be $40/person. That will include beer, food and a t-shirt.

Look for registration forms on Monday. ANYONE can join us, so invite everyone you know!

WOD

SHOULDER PRESS

1-1-1-1-1-1-1

PUSH PRESS

1-1-1-1-1-1-1

Followed by:

5 minutes max sit ups

Where there's a Will...

WOD

FOR TIME:

5 WALL BALLS

RUN 200 M

10 WALL BALLS

RUN 400 M

20 WALL BALLS

RUN 800 M

40 WALL BALLS

RUN 1 MILE

Learning About Muscle Fuzz

San Francisco CrossFit's team finished first this past weekend. Kelly Starrett, a Doctor of Physical Therapy is the Owner and Head Coach.

I took a look at his blog and his website yesterday. You should too. I encourage you to see what other affiliates are up to. Each has their own strengths and weaknesses. You can learn a lot from exploring their sites.

His most recent blog discusses "Muscle Fuzz". The below video explains this brilliantly.



We have balls and rollers to help you repair and minimize this. Ask for help if you need to learn what to do.


Look for future seminars on the subject of myofascial release (aka muscle fuzz removal) as well.

In celebration of what was Team Survival Fitness Boot Camp's first ever evening class' one year anniversary, we are going to revisit the original "Assessment WOD".

Compare your "then" stats to now.

WOD

Lots of Running Drills and Skill Work, followed by:

One Mile Time Trial, then AMRAP for remainder of 20 minutes of:

10 Push Ups

10 Sit Ups

10 Squats

Challenges

Here is a photo of the Affiliate Cup Team from Team CrossFit Academy. These people are our friends. We will be racing against them at Ragnar. They trained hard. Out of 68 teams that competed, they placed 30th. I know these individuals. They are exceptional athletes. That only goes to show you how competitive the field was.

We need to train hard this year, so we can take a team to the Affiliate Cup Challenge next year. Those of you who are willing to truly train hard should shoot for competing individually for a shot at going to the Games. Whichever route you choose, there are no shortcuts. The competition will only get more fierce as CrossFit becomes more well known.


No excuses. No whining. No avoiding your weaknesses.

Who's game?

Fat Loss Challenge Results so far:

We started Monday, April 19. Three weeks have passed; we have 3 weeks to go. This challenge end on Sunday, May 30, 2010.

FIRST  PLACE  Autumn with a 4% body fat loss so far

SECOND PLACE Sharon with a 2% body fat loss so far

THIRD PLACE Jenny with a 1% body fat loss so far

Many of you never sent me your stats. It is not too late to play. I will post updated results next Monday. Final stats are due Sunday, May 30th by 5pm.

NUTRITION TALK
SUNDAY, 10AM, 1306 N AVON ST, BURBANK
SPEND ONE HOUR WITH COACH FRANKLIN TO LEARN THE BASICS OF SOUND NUTRITION

WOD
3 ROUNDS FOR TIME (@ 1/3 BW)
5 HANG POWER CLEANS
7 PUSH JERKS
9 BURPEES 

REST 3 MINS

REPEAT TWICE
BEST SCORE WINS 

TUESDAY 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL
3:45 CLASS MEETS AT STONEHURST PARK 

Who Will be the Winner?

Get your new body fat percentages to me ASAP. I will announce the leaders on Monday.

I know that Sharon has lost 2% bodyfat in 3 weeks and Autumn has lost 4%.

If you didn't get measured, do it today! You can't win if you don't play.

WOD

AMRAP IN 25

10 MED BALL CLEANS

15 BURPEES

20 DOUBLE UNDERS

25 SIT UPS

Let's Go to the GAMES!

What's the next best thing to going to the CROSSFIT GAMES?  Why going to the Southwest Regionals, of course!

Come spend the day with our friends at Team CrossFit Academy and support their bad ass team as they compete for a spot in the CrossFit Games.  C'mon!!! Wear red, bring your cheering section and join us.

PLACE: UC Irvine map and event times link

TIME: 7am begins spectator check in

CARPOOL: Leaving Shannon's house Saturday at 6am

COST: Unknown yet; expect $25/person

WOD

Clean and Jerk

TEST FOR MAX

No Beans?

Aren't beans healthy?  Loren Cordain addresses that in his recent blog post found here.

You will see that like glutens, they increase gut permeability and thus may lead to auto immune diseases such as celiac. They tend to pass through the digestive tract in tact.

Additionally, they are actually carbohydrates, not proteins as many people assume. If you are trying to lose weight or stick to a 40/30/30 Carbs/Protein/Fat plan beans are not a very healthy choice.

Our FAT LOSS challenge is into its THIRD week. Make sure you get measured today, so you can see how you are doing and keep yourself in check.

AUTUMN has gone 100% PALEO--not even milk in her coffee! So far, she reports she has lost 1" off her waist and she weighs less than she has for 14 years. 

You better work hard if you want to beat this woman!

Post your successes so far.

WOD

"Helen"

3 Rounds for Time:

400 m sprint

21 KB Swings (53/35)

12 Pull Ups

CrossFit Regionals

The Southwest Regionals for the CrossFit Games are being held this weekend in Irvine. "The Southwest is the hardest place in the world to qualify for the CrossFit Games".  Over 550 men competed at the sectionals. Only 64 are competing this weekend for a chance at 4 slots. Over 230 women competed at the Sectionals. Only 53 are competing this weekend for 4 spots, and the top woman is out due to health issues.

70 Teams are competing this weekend of which one from Shannon's training facility--Team CrossFit Academy--is in the running. 2 Women and 3 Men will be standing tall this weekend competing among the best.

COME OUT TO CHEER THEM ON IF YOU CAN MAKE IT TO ORANGE COUNTY THIS WEEKEND.  If not, the entire event is going to be webcast for free from the CrossFit Games website.  SHOW YOUR SUPPORT! Cheer on TCFA.

For a link to the original article and more info, click HERE.

REMEMBER, YOU ARE ONLY AS STRONG AS YOUR WEAKEST LINK.

For those of you who suck at running, here's your chance to work on that.

Our Camp Pendleton Mud Run Teams did just that this weekend. Look at all of those stairs.

WOD

"Uphill Suicides"

ALL CLASSES ARE MEETING AT THE LA TUNA CANYON TRAILHEAD TUESDAY.

Thank You!

Thank you everyone for a wonderful party on Friday night! Thank you for pitching in for the kettlebells (prepare to be tortured) and the wonderful plaque marking my one year anniversary. I am humbled, and I am honored.

Here are a few pics from the party. For more pics, check us out on Facebook!

WOD

"Deck of Cards"

Go through entire deck of cards, 

the suit of the card determines the exercise, the number of the card, determines the quantity.

HEARTS= PUSHUPS

DIAMONDS=BOX JUMPS

SPADES=SIT UPS

CLUBS= SQUATS

JOKERS= 800 SPRINT

ALL CLASSES ON TUESDAY MEET AT LA TUNA CANYON TRAIL HEAD

FROM 210 EXIT AT LA TUNA CANYON. TRAIL HEAD IS DIRECTLY OPPOSITE THE PLANT NURSERY.