Josh

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?

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

CLICK HERE TO READ MORE

WOD

CLEAN AND JERK

TEST FOR MAX

Almost Done or Just Begun?

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

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...

"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

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

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

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

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?

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

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

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

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

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

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

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

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

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

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!

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

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