Monday, Monday

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"

"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

 

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

WOD

Deadlift

1-1-1-1-1-1

The Celebration Continues...Wanna Join the Fun?

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

"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

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

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...

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

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

 "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!

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

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

OR

SHOULDER PRESS

TEST FOR MAX

Runnin' Up That Hill

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

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

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

WOD

21-15-9

HANG POWER SNATCH   53/70

HANGING KNEES TO ELBOWS

BROAD JUMP

FOLLOWED BY 1 MINUTE PLANK EACH SIDE

Back Squat

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

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

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!