Fish Oil and Thank You Keely.

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

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.)

w

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

 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

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

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

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

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

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

"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

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!

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

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

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

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

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".

WOD

3 RFTO:

50 AB MAT SIT UPS

40 DOUBLE UNDERS

30 BURPEES

Front Squats Anyone?

WOD

Front Squat

Test for Max

Whatever happened to ALEX? Has anyone seen him? 

POST NOTES TO ALEX IN COMMENTS SECTION TO GET HIM TO COME BACK!

DON'T FORGET TO REGISTER!

Space is limited for the Network Fitness Myofascial Release Seminar. Two people (at least one from outside of our "box") have already signed up. SIGN UP NOW  so you won't miss out!

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.

CLICK HERE TO REGISTER. ONLY $75

ALL OF TODAY'S CLASSES MEET AT BURBANK HIGH SCHOOL.

WOD

FOR TIME

100 M WALKING LUNGES

800 M RUN

100 SQUATS

Come feel your LEGS!

Happy Days Are Here Again

It's time for another PARTY to celebrate our accomplishments. Let's go BOWLING!

WHERE: PICKWICK BOWL

1001 West Riverside Drive
Burbank, CA 91506
(818) 845-5300

WHEN: FRIDAY NIGHT

August 13, 2010

8:30pm-10:30pm

COST: $15 PER PERSON

WOD

AMRAP IN 15 MINS

10 RING ROWS

KETTLEBELL SWINGS 53# (M 30, W20)

SANDBAG SHOULDERING 25# (M 20, W 10)

ALL TUESDAY CLASSES MEET AT BURBANK HIGH SCHOOL

Fight Gone Bad Scores

It's hard to read, but Marianne's score was 238 and Keren's was 201.

Great Way to End the Week

WOD

"Fight Gone Bad"

In this workout, you move from each of five stations after one minute. This is a five minute round with a one minute rest in between rounds. There are 3 rounds.

Although I won't make it a habit to bring the rowers to the park, I couldn't resist giving you all a taste of some of the elements we've been missing.

The Stations Are:

Wall Balls 20/10, 16/8

Sumo Deadlift HIgh Pull 75/55

Box Jump 24"

Push Press 75/55

Rowing for Calories

MARK YOUR CALENDARS NOW! NEXT FRIDAY NIGHT, DIRECTLY AFTER THE WORKOUT, WE WILL BE CELEBRATING OUR MEMBERS MANY ACCOMPLISHMENTS IN THE LAST FEW MONTHS. TIME, PLACE AND DETAILS TBA.

PR Central

 

Excellent work yesterday. 

Jon leads the deadlift at 365 for men.

Jenny leads it at 280 for women.

For more photos and PR's visit our Facebook page.

WOD

15-13-11-9-7-5-3-1

SQUATS

RING DIPS

WALL BALL SIT UPS

King of the Mountain

Jose Garcia has been crowned "King of the Mountain" after defeating everyone else during yesterday's WOD of 5 X 50m hill climbs with a 25# pack in 26 seconds.  

Impressive!

Marianne and Christie tied for 2nd with 32 seconds

Maryann and Keren tied for 3rd with 33 seconds.

For more photos, click on our Facebook Tile.

Click here for more information on the CrossFit Endurance Series.

WOD

Deadlift

Test for Max

Time to Heal

It's finally here! Jeff Alexander of Network Fitness will be holding a Self Myofascial Release workshop at CrossFit Survival! Saturday, September 18 from 10am to 2pm.

IF YOU HAVE ANY BODY ACHES, PAINS, STUCK JOINTS, ETC. DO NOT MISS THIS WORKSHOP.

Jeff really knows his stuff, and he can help you fix what ails you. For more information and to register, click below. It's a BARGAIN at $75!

http://networkfitness.com/workshop-info/september-18th-the-smr-hip-mini-clinic-sun-valley/

REMINDER: ALL TUESDAY CLASSES MEET AT LA TUNA CANYON.

WOD

SOMETHING FUN INVOLVING

SANDBAGS AND A VERY VERY STEEP HILL

Myrna is our first BAD ASS of the MONTH!

Doing 1175 push ups  in a little less than a month, Myrna has proven she has what it takes to be a member of CrossFit Survival. She doesn't whine. She shows up. She does the work.

Myrna is going to achieve all of her goals.

NEXT BAD ASS OF THE MONTH CHALLENGE BEGINS TODAY. THIS MONTH IT IS MOST CONSECUTIVE DOUBLE-UNDERS.

ALL TUESDAY CLASSES WILL BE MEETING AT LA TUNA CANYON. PREPARE FOR SOMETHING WE HAVE NEVER DONE!

WOD
FOR TIME
RUN 800 M
30 DEADLIFTS 75/55
RUN 800M
30 HANG POWER CLEANS 75/55
RUN 800 M
30 FRONT SQUAT 75/55
RUN 800 M
30 SPLIT JERK 75/55 

Post congratulations to comments.