Double Loop

ALL CLASSES MEET NEAR THE SCHOOL ON THE CORNER OF LANARK AND GLENOAKS BLVD. BRING A HEADLAMP FOR 5:30AM AND 6:30PM CLASSES.

Here is a link to a mapquest map  http://mapq.st/h/10-JxO0Ivkt

DETERMINATION

It's what makes the difference between mediocrity and excellence.

WHY WEIGHTLIFTING SHOES

CLICK TO READ ARTICLE HERE

Thanks to Myrna for doing the research to find this blog article!

WOD

DEADLIFT

1-1-1-1-1-1

FOLLOWED BY:

AMRAP IN 5 MINS

BURPEE BAR JUMP OVERS

MOBILITY

DOUBLE BALL ROCK

INNER QUAD ROLL

WEDNESDAY CLASSES MEET AT THE CORNER OF LANARK AND GLENOAKS

5:30AM AND 6:30PM HEAD LAMPS ARE MANDATORY

SUCCESS

WELL DONE TO EVERYONE FROM TEAM CROSSFIT ACADEMY AND CROSSFIT SURVIVAL WHO RACED ON THANKSGIVING MORNING!

RESULTS:

BRANDYN 21:09 4TH PLACE AGE

GREG (BURBANK RUN) 21:22 1ST PLACE AGE

JOYCE 22:38 2ND PLACE AGE

SHANNON 23:50 2ND PLACE AGE

MARYANN 25:13 PR

SANDRA 25:27

CHRIS 26:01

KEREN 26:02
YVETTE 26:31 PR

JON 28:16

TAMAR 29:40 PR

CHRISTINA 31:06 PR

LILY 33:16 PR

LIZ 33:26 PR

IT WAS ESPECIALLY COOL TO SEE FOLKS FROM BOTH TEAMS SWEEP THIS AGE CATEGORY.

HOPE LANGEVIN 1ST

SHANNON FRANKLIN 2ND

CORLYN SALDANA 3RD

POST CONGRATULATIONS TO EVERYONE!

WOD CFS

3 RFTO

15 MANMAKERS 30/20

15 DEADHANG PULL UPS

BOOT CAMP WOD

3 RFTO

200 M RUN

25 PUSH UPS

200 M RUN

25 SIT UPS

200 M RUN

25 SQUATS

MOBILITY

 SHOULDER BAND HOLD

LYING PECS ARM CIRCLES

BICEPS ROCK AND PRESS

TUESDAY 5:30AM AND 6:30PM MEET AT NEW HOPE CHURCH

WEDNESDAY ALL CLASSES MEET AT CORNER OF LANARK AND GLENOAKS

5:30AM AND 6:30PM CLASSES

HEADLAMPS ARE MANDATORY!

GOBBLE GOBBLE

THANKSGIVING "RUN FOR THE HUNGRY"

THURSDAY, NOV 24

IF YOU ARE NOT REGISTERED, REGISTRATION BEGINS AT 6:30AM

CFS MEMBERS ARRIVE BY 7:30AM (EARLIER TO PICK UP YOUR STUFF)

GROUP PHOTO AT 7:45AM SHARP

WEAR YOUR NEW SHIRTS OR RED OR BLACK

(PICK UP SHIRTS AT RACE)

Here are your best 5K scores that I have to date. Remember, each course is different.

To find out what your time was in this race last year, click here

Greg 21:50

Jose 22:34

Joyce 23:01

Sandra 23:38

Keren 24:14

Jacque 25:36

Maryann 25:51

Sharon 26:57 

Christie 27:25 

Autumn 27:30

Yvette 27:42

Jonathan 28:09

Jason 30:48

Tamar 31:03

Bache 31:45

Mike 33:14 

Elvin 33:43

Lily 36:46

Klodya 37:21 

Dave 37:46

Prisca 38:03

Jazmin 39:00

Emin 39:45

Flora 40:24

Denise 46:41

DON'T FORGET, NO CLASSES THIS THURSDAY OR FRIDAY. CLASS RESUMES 8AM ON SATURDAY IN STONEHURST PARK.

PRESS ON

WEDNESDAY 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL
8:30AM CLASS MEETS AT STONEHURST PARK 

5:30AM AND 6:30PM CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.

DON'T FORGET, THERE ARE NO CLASSES ON THURSDAY OR FRIDAY THIS WEEK. ALL 3:45 PM CLASSES HAVE BEEN CANCELED FOR THIS WEEK.

HAVE A TERRIFIC THANKSGIVING. 

THERE WILL BE AN 8AM CLASS ON SATURDAY AND AN 8AM RACING TEAM TRAINING. 

Sunday's RACE TEAM will be meeting at the trailhead off Edmore.  From Glenoaks, head North onto Lanark (between Hollywood Way and Sunland Blvd). Make a left onto Edmore. Park at the trail head on the right. 

WOD

BENCH

1-1-1-1-1-1

or

PRESS

1-1-1-1-1-1

Followed by:

5 mins to find max consecutive double unders

MOBILITY WORK

Sleeper Stretch

Network Fitness SMR Lying Pecs Arm Circles

WEDNESDAY'S 5:30AM AND 6:30PM CLASSES ARE MEETING AT BURBANK HIGH SCHOOL.

THANK YOU!

I just wanted to say "THANK YOU" again to everyone for the AMAZING surprise birthday party Saturday night. Everyone was so good at keeping the secret; I really was stunned and surprised. I am continually amazed by how lucky I am to have everyone of you in my life!

I know a lot of planning went into that. Thanks to all of you (including those of you who couldn't make it) from the bottom of my heart!!! I LOVE YOU GUYS!

HOLIDAY SCHEDULE

THANKSGIVING DAY--NO CLASSES (RUN FOR THE HUNGRY 5K INSTEAD)

NOVEMBER 26 (DAY AFTER)--NO CLASSES (ENJOY ANOTHER DAY OFF!)

COME JOIN US SATURDAY AT 8AM INSTEAD.

THERE WILL BE NO 3:45 PM "TEACHERS" CLASSES ALL WEEK--NOV 22-NOV 26.

COME TO 5:30 OR 8:30 INSTEAD!

THERE IS NO LONGER AN 8:30AM CLASS ON FRIDAYS IF YOU MISSED THE MEMO.

Can you believe it?

IT'S TIME FOR OUR SECOND ANNUAL CHRISTMAS PARTY

WHEN: SATURDAY, DECEMBER 18 6:30PM UNTIL?

POT LUCK--BRING SOMETHING PALEO

BRING A GIFT UNDER $10

We're going to play a game to determine who gets what gift

WOD

rep scheme inspired by Chris Spealler from Again Faster article

BACK SQUAT

5-3-2-1-1-1

FOLLOWED BY:

AMRAP IN 15

7 KB SWINGS AHAP

9 AB-MAT SIT UPS

11 JUMPING PULL UPS
200 M RUN 

BOOT CAMP WOD
AMRAP IN 15
SAME AS ABOVE

REST 5 MINS, THEN:
AMRAP IN 15
20 BURPEES
20 DOUBLE UNDERS
20 MOUNTAIN CLIMBERS 

MOBILITY WORK
SMR INFRASPINATUS ROTATIONS AND SHRUGS
SMR SUPRA BRIDGE
QUAD ROLL OUT
  
Post comments on how fun it was to RIDE THAT BULL! 

ONE MORE THING:
PLEASE ADD A MAT AND A HIGH-DENSITY SMR BLOCK TO YOUR TOOL KIT  

SATURDAY CLASSES

ATTENTION: DUE TO PROJECTED RAIN, SATURDAY'S 8AM CLASS WILL BE HELD AT NEW HOPE COMMUNITY CHURCH.

See you there!

RANDY

ATTENTION: 3:45 AND 6:15PM CLASSES WILL BE HELD INDOORS AT NEW HOPE COMMUNITY CHURCH, 10438 ORO VISTA AVE IN SUNLAND.

ENTER OFF ELDORA ST., WHICH IS ONE BLOCK EAST OF ORO VISTA.

CrossFit WOD

Randy

75 75# Power Snatches for Time

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. 

BOOT CAMP WOD

AMRAP IN 20

50M BEAR CRAWLS

100M LUNGES W/MED BALL OVERHEAD

20 SAND BAG OVER THE MOONS

JUMPING JACK FLASH

...About Says it All

I'm sorry, but I just didn't hear enough yesterday about how much you LOVE rowing (except for Myrna). C'mon now, show rowing some LOVE!

NICE PR's

TOP FIVE

JON 20:15.0

GREG 20:17.7 (sux being in the earlier class)

MARYANN 21:39.3

DAVE 22:18.7

YVETTE 22:33.6

Ok, if you want, you can write about how impressive the above scores are instead. Special Kudos to Dave whose strokes per minute were way down about 18!

CROSSFIT WOD

BOOT CAMP WOD

COUNT YOUR TOTALS

GRAND TOTAL = YOUR SCORE

5 MINS MAX BOX JUMPS

5 MINS MAX BROAD JUMPS

5 MINS MAX DOUBLE UNDERS

5 MINS MAX TUCK JUMPS

1 MIN REST BETWEEN EACH

HAVE FUN!

ROW YOUR BOAT

HERE ARE THE AVAILABLE TIME SLOTS FOR WEDNESDAY'S WOD

TODAY'S WOD IS AT STONEHURST PARK

5AM--3 (Alyson)

5:30AM--BOOKED (Keren, Denise, Bache, Jazmin?)

6AM--BOOKED (Joyce, Tamar, Myrna, Sandra)

8:30AM--BOOKED (Julio, Maryann, Greg, Yvette)

3:15--1 (Charles, Rosa, Jon)

3:45--BOOKED (Autumn, Sharon, Gina, Cristina)

5:30PM--2 (Christie, Chris)

6:00PM--BOOKED (Jenny, Mike, Ray, Klodya)

6:30PM--BOOKED (Christina, Liz, Jose, Lily)

7:00PM--BOOKED (Dave, Prisca, Jason, Priscilla)

WOD

ROW A 5K

INTERMEDIATE TO ADVANCED ALSO

REST 3 MINS

THEN

RUN ONE MILE AFAP

FOLLOWED BY: MOBILITY WORK

BRING YOUR QUAD ROLLER AND LACROSSE BALL

Gotta Love Chris! NOTHING stops this man.

Post comments about how much you love Chris and about how much you love ROWING!

CONGRATULATIONS!

5:30AM AND 6:30PM TUESDAY CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.
 
CONGRATS TO SHARON FOR PLACING 9TH IN HER AGE GROUP (out of 80) THIS PAST WEEKEND AND TO AUTUMN FOR PLACING 7TH IN HER AGE GROUP (out of 74!)

Both women ran the Calabasas Classic race, which had over 2500 runners! It was a hilly course, but both women put up spectacular times. Additionally, both had never done so well in a race before.

Sharon and Autumn have been clients of CrossFit Survival since it was Team Survival Fitness Boot Camp. They also have been members of another running team for quite some time. They've run countless half-marathons and marathons. However, before CrossFit, getting faster wasn't really the focus of their training.

Naturally, the intense training CrossFit provides as well as the regular hill and speed work we do provided the base needed by both of these women to excel.

WE ARE VERY PROUD OF BOTH OF YOU!!!

Post congratulations to comments

DON'T FORGET 5:30AM AND 6:30PM CLASSES MEET AT NEW HOPE COMMUNITY CHURCH.
DON'T FORGET TO SIGN UP FOR A TIME SLOT FOR WEDNESDAY'S WOD, WHICH MEETS AT STONEHURST PARK (SEE YESTERDAY'S BLOG POST. POST TO COMMENTS RESPECTIVELY.)

CROSSFIT WOD

FRONT SQUAT

87% 1RM

3 X 3

FOLLOWED BY AMAP IN 10:

WALL BALLS

BOOT CAMP WOD:

AMRAP IN 30

40 DOUBLE UNDERS

30 SQUATS

20 PUSH UPS

400 M RUN

BOTH FOLLOWED BY:

SMR AND/OR MOBILITY WORK

CH, CH, CH, CH, CHANGES

ANNOUNCEMENT: WEDNESDAY'S WOD REQUIRES SIGN UPS FOR THE 5:30AM CLASS AND 6:30PM CLASS.THIS WOD WILL TAKE PLACE AT STONEHURST PARK.

SIGN UP UNDER COMMENTS FOR WHICH TIME SLOT YOU WOULD LIKE. ONLY 4 PEOPLE PER SLOT:

5:00AM

5:30AM

6:00AM

5:30PM

6:00PM

6:30PM

7:00PM

WOD is still one hour. If earlier time slot full, and you have to leave at a specific time, you'll do second part first. This means you will need to show up 1/2 hour earlier than your time slot. Otherwise, you'll do part I first, then part II when you are done.

8:30am and 3:45pm classes do not require sign ups.

PLEASE FILL UP SLOTS WHERE POSSIBLE INSTEAD OF BEING THE ONLY PERSON IN ONE TIME SLOT.

TODAY MARKS THE FIRST DAY OF BRINGING BACK TEAM SURVIVAL FITNESS BOOT CAMP. 

 As many of you have noted, most of you started your CrossFit journey when we were a CrossFit inspired boot camp. As a result, you were able to gradually increase your fitness capacity and can now handle the loads at hand. As you all have gotten fitter, our WODS have increased in difficulty. For a new person, it's simply too overwhelming. Even with scaling, some of the movements are simply too difficult to do. As a result, we will now offer a boot camp (mainly body weight movements) WOD alongside our CrossFit WOD of the day.

Rather than try to incorporate a "one size fits all" mentality, we are changing our approach.  Obesity is at epidemic proportions. We want to be able to help these people, not turn them away or scare them half to death. We have ANSWERS! Boot Camp WODs and Robb Wolf's life changing Paleo Nutrition plan can literally save many of their lives.

Along side of that, we will be implementing some other changes. Warm ups will be more specific to the WOD at hand and more varied.

Additionally, we have an older population compared to many CrossFits. SMR and Mobility work is of utmost importance to keeping these folks' bodies (and any athletes' bodies) in optimal shape to handle the days ahead. Many of you came to us with pre-existing old injuries and years of built-up scar tissue. Once again, we have tools that can help. From now on, at the end of each class, SMR or other mobility work (once again specific to the WOD) will be incorporated to end the session.

We are a unique group. We are blessed to have the opportunity to work with such a wide variety of people. We have a VERY wide cross-section of people--old and young, overweight and fit, beat-up and not.

TO MAKE THIS WORK, EVERYONE IS GOING TO HAVE TO DO THEIR PART.

We will be increasing our pace. We will be "on point". Arrive on time. Be present and ready to work. 

DO NOT BE LATE! If you are going to be more than 10 mins late, please come to another class. If you arrive late, we are going to incorporate something they do at CrossFit 714. If you are late, do 20 Burpees, automatically. Just do them. Don't ask me if you have to do them. If you missed the warm-up, you know you are late. Have some integrity for cryin' out loud. Count aloud each one. You need to get warmed up, the rest of the group is already warm, and you need to catch up...QUICKLY.

AND THE REST OF THE STORY

WITH THE ABOVE IN MIND, I REALIZE YOU ARE EACH GOING TO NEED TO START BRINGING A "TOOL KIT" OF SORTS.  Keep this in your car and bring it with you each day when you come to class. 

HERE IS WHAT YOUR TOOL KIT SHOULD HAVE:

1.  HEADLAMP. (5:30am and 6:30pm classes). When we run in the dark, this is essential. Here's one place you can buy some. Sport Chalet also has a great selection.

2.  STOPWATCH/TIMER. Many of the SMR/Mobility Drills will be timed. When you finish the WOD, and if you know how to do the movement, you can do these and go. Here's one place you can buy some. Sport Chalet, Sports Authority and Big Five also carry them.

3.  QUAD ROLLER. This is an ESSENTIAL piece of equipment. NON-NEGOTIABLE.  You can buy these from me for $20 if you like.

4.  RUBBER LACROSSE BALL. (A tennis ball is ok, but not nearly as effective). I sell these for $5 apiece. 

5.  JOURNAL. (Fancy pre-printed ones available soon, but for now bring some small notepad). YOU need to be responsible for knowing your own max loads, Benchmark and Hero WOD times. We will no longer have time for me to do all of this. Come to class prepared. I will have an Excel Spreadsheet with everyone's loads for each lift and benchmarks ready by November 22. Once you're given your data, you're on your own.

You can also record your daily scores, take notes of fat/weight loss and jot down questions, successes, etc. here.

6.  WEIGHTLIFTING SHOES. (upcoming article on Why Weightlifting Shoes are Important by Myrna on November 30). It's not ideal that we're using these outside, but their importance cannot be overstated. CONVERSE or similar flat soled shoes will suffice as a distant second.  VS Athletics carries an inexpensive rubber-soled version.  Here's a site that offers a large selection.

7.  ATHLETIC TAPE. Get the cloth kind. If you are prone to tearing, this is especially essential. You can buy this stuff at any drug store.

When we do that day's mobility work, if you do not have your tools, I will have ONE spare. If someone else gets to it first, you are on your own. Help me out here guys. My car is only so big. 

Yes this is new, but this is going to help make our group's SURVIVAL even better. It is going to help each of you achieve your goals even more.

Our uniqueness is what makes us special. Let's work together to make CrossFit Survival/Team Survival Fitness Boot Camp the best place for a holistic approach to serious fitness training in the Foothills.

As always, I welcome your suggestions, comments and ideas. Thank you all very much for continuing to be a part of our wonderful group!

CROSSFIT WOD

"HELEN"

3 ROUNDS FOR TIME

400M RUN

1.5 POOD KB SWING X 21

12 PULL UPS

BOOT CAMP WOD
3 ROUNDS FOR TIME OF:
20 BOX JUMPS
15 LUNGES

10 BURPEES

FOLLOWED BY:

TABATA BALL CROSSOVERS

Living With Kniest

Today continues an ongoing series wherein members of CrossFit Survival have been asked to contribute to the blog. They can choose to write about anything they want, so long as it relates to fitness, motivation or the like.

Rosa Balderrama is the author of today’s blog. Per my request, she has chosen to educate everyone about Kniest Dysplasia.

Living with Kniest Dyspasia by Rosa Balderrama

When I first came to CrossFit Survival (it was then known as Team Survival Fitness Boot Camp), I was still recovering from a hip fracture. I was only able to walk a block and was very limited on what I could do. I couldn’t do sit ups without a ball. I couldn’t lift any weight. I couldn’t squat. I could only step on a six inch box, and I had to hold onto something to stabilize myself enough to do it. I couldn’t hang from anything. Shannon was able to modify all my workouts according to my ability.  That was over a year ago.

Today I can walk at least 2 miles, do sit ups from an ab-mat, squats to a ball, do scaled hanging-knees-to-elbows and step up onto a 10” box without help. I also have a 90 lb deadlift, a 45 lb back squat and can press 45 lb overhead.

I would like to educate you about Kniest Dysplasia which is what I have.

I was born with Kniest.

My gene is a mutation gene, which means it happened one time. My parents are not carriers of this gene, I am the only one in my family that has Kniest, I am number 6 out of 8 kids from my mom and dad--yes big family. It sucks, but life goes on.  

Here is a description of Kniest:  

Kniest Dysplasia is a very rare condition that leads to short stature, malformed bones and joints and sometimes hearing and vision problems.  This condition was named after Dr. Wilheim Kniest in 1952.

At birth, abnormalities include short limbs, eye problems, joints that do not extend all the way and may be swollen, decreased hearing and/or a cleft palate, Other symptom’s include a curved spine, instability of the cervical spine C1 and C2 (vertebras in the neck). When neck instability occurs, it requires a neck fusion. This happened in my case at age 22.

A person may have some but not necessarily all of the above symptoms. Kniest is a random genetic change.  Kniest is usually sporadic and is due to the chance occurrence of a genetic mutation.  It is the result of a genetic defect in encoding type II collagen (COL2A1).  Most Kniest mutations are due to small changes on chromosome 12.  Note that this is a purely random occurrence and that there is nothing either parent did to cause this genetic change.

Kniest has an autosomal dominant inheritance.  When a person has Kniest, like me he/she has a 50% chance having a child with Kniest.  I was originally misdiagnosed with Morquio Syndrome (this is an inherited disease in which the body cannot break down sugar molecules. Two of the symptoms are underdevelopment of the bones and short stature.) In order to have children with Morquio Syndrome, the husband has to be a carrier too, and Charles is not. However, when we had our second child to our surprise he also had the same symptoms I had. Of course, then we had genetic counseling, and it was proven that I did not have Morquio Syndrome. What I had was Kniest.

Kniest is a very rare condition with a lot of variation.  It is important to be as lean as possible to reduce stress on joints.  There are orthopedic issues like hip, spinal and knee complications.  Additionally, due to poorly developed type II collagen, people with Kniest may experience arthritis.   We also have to avoid activities/sports that could result in trauma to the neck or head.

 It is a lot to take in.  I know this disease sounds horrible and truthfully it sucks, but I have learned to deal and live with it all my life. Some days are good and some days are bad--life goes on.  I love life, and with the grace of God he gives me the strength to go on. God has taught me to be joyful.  I look at other people with Kniest and I am not nearly as bad. I am thankful I can walk and come to Crossfit and kick ass.

Did you get the part where it says we need to be lean? Well, that is my goal.

Editor’s note:  Rosa Balderrama is an amazing woman. She is also a spectacular Paleo cook. She was the driving force in getting her self-professed (former) couch-potato husband into CrossFitl. She sets a good example. She’s a great Mom. She shows up. She works hard. Give her the chance, and she’ll make sure you do it right. We are proud to have Rosa Balderrama as part of CrossFit Survival! 

RESULTS FROM YESTERDAY'S WOD

Allrighty now! Turns out 10 Rounds was a bit much, as 5 rounds kicked everyone's asses!

Well done to everyone who showed up and got it done.

How about these firsts?

Lily got her first handstand!

Christie got her first kipping pull-up!

DON'T FORGET FRIDAY NIGHT'S WOD IS AT 6:30PM AT FIGHT FORUM-2662 HONOLULU AVE IN MONTROSE. LET'S EDUCATE THOSE MMA FOLKS ABOUT CROSSFIT!

In keeping with honoring those fallen and those serving, we are going to be doing 

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 200m (original calls for 400m)
20 KB swings (2pood)
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps (24")
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Happy Veteran's Day

Take a moment today and think about what it means to be an American. We can criticize our President and not be put in jail. Our women can wear bikinis on the beach and not risk being stoned to death. We can choose our religion (or lack thereof). We can start a business and make millions of dollars, or we can work for someone else.

Sure we have our problems, but there's a reason immigrants flock here. It's because the USA is the greatest country on Earth.

We have a lot to be grateful for. Today is the day we honor our VETERANS and their important contributions to the freedoms we take for granted.

To honor them, I have chosen not one, but TWO hero WODs and combined them for one "Super" Hero WOD.  Show up. Pay your respects to the men and women who serve our country and to those who have paid the ultimate sacrifice.

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"Bulger"

 10 Rounds for Time:

150m Run

7 Chest to Bar Pull Ups

7 135# Front Squats

7 Handstand Push Ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

DON'T FORGET!

FRIDAY NIGHT'S WOD IS AT FIGHT FORUM @ 6:30PM

2662 HONOLULU AVE, MONTROSE, CA

Run, Run, Run, Run, Run

Today marks the first in a series of blogs originated by, written by, designed by or in which just the idea was submitted by some of our clients. This link was submitted by Tamar. However, as a subscription is required to read the whole story, I'll just supply you with the link to tease you.


Spend the $25! It's the best $25 you'll ever spend.

http://journal.crossfit.com/2009/02/training-2-miles-to-run-100.tpl

Want to find out what happens? Come to class and I'll tell you...

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

TODAY'S 8:30AM AND 3:45PM CLASSES MEET AT STONEHURST PARK.

WOD
4 X 400 M SPRINTS
REST 1 MIN BETWEEN EACH
PENALTY +- 3 SECONDS


4 x 100 M SPRINTS
10 SECONDS REST BETWEEN 1-3
REST 2 MINS AFTER LAST ONE


3 X 800 M SPRINTS
REST 2 MINS BETWEEN EACH
PENALTY +- 6 SECONDS


PENALTY 50 M BEAR CRAWL PER TRANSGRESSION


So here's a test...what can you tell me about Joyce's Clean here? What do you notice needs correcting--even from this photo?

Old and New

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

8:30AM AND 3:45PM MEET AT STONEHURST PARK

Coach Bob Takano has had a long and illustrious career in the sport of weightlifting. He was. "beginning to build a resume in the early 1980's when he was selected to coach the U.S. Team to the 1983 Pan American Juniors.  This would be the first of 17 trips to international competitions as a member of the U.S.A. coaching staff.  In 1990 he was elected to be the head coach of the U.S. Women's National Team to the World's Championships in Sarajevo, Yugoslavia.  Four more times he would be elected to the coaching staff of the national women's team."

I highly recommend you take a look at his site. There are many free articles on instruction and training. You can find them here:

CrossFit has brought Olympic Weightlifting into the forefront of fitness training, but it surely hasn't always been that way. Inducted into the USA Weightlifting Hall of Fame in 2005, we are fortunate to have Bob Takano as a driving force in educating us about this fantastic sport.

WOD

Clean and Jerk

1-1-1-1-1-1

It begins again

WOD

5 x 5 Back Squat @ 70%

Followed by:

AMRAP in 20

25 HKE

25 Squat Jumps

25 Sitting Ball Chops

IS THIS THE ONE?

DON'T FORGET, ALL CROSSFIT SURVIVAL MEMBERS ARE EXPECTED TO DO AT LEAST ONE OFFICIAL 5K RACE THIS YEAR. TIME IS RUNNING OUT!

HERE'S YOUR CHANCE TO "GET IT DONE" AND HELP OUT THOSE WHO ARE LESS FORTUNATE. REGISTER BY NOVEMBER 15, AND IT'S ONLY $25.

Race starts promptly at 8:30. Be there by 7:45 sharp for group photo.

WOD

ELIZABETH

21-15-9

CLEANS 135/95

RING DIPS

The Old and the New

ANNOUNCING THE RETURN OF TEAM SURVIVAL FITNESS BOOT CAMP!

We hear you! We realize that for many people, CrossFit is simply not right for them. As a result, we're bringing back Team Survival Fitness Boot Camp! These classes will co-exist with the 5:30am, 3:45 and 6:30pm classes, but will be entirely different workouts--entirely gymnastics (bodyweight) based. Boot Campers will work out alongside all of you, but their focus will be different.

If you know anyone who might be interested in the boot camp side of things, have them contact us! Classes begin November 15th at 3:45pm.

WOD

Deadlifts

Sandbag Runs

Broad Jumps

Baby You Were Born to

WOD

3 Rounds--All Out Efforts

Sprint 10 Seconds, Rest 10 Seconds

Sprint 20 Seconds, Rest 20 Seconds

Sprint 40 Seconds, Rest 40 Seconds

Sprint 30 Seconds, Rest 30 Seconds

Sprint 90 Seconds, Rest 90 Seconds

Sprint 60 Seconds, Rest 60 Seconds

5:30am and 6:30pm classes meet at Burbank High School

8:30am and 3:45pm classes meet at Stonehurst Park

BRING A STOP WATCH, BRING A STOP WATCH, BRING A STOP WATCH.

Amazing Woman

I just wanted to take today to commend Maryann Taylor. This woman doesn't miss a day. She never complains. She shows up five days a week. She works hard. She gives 110%. From no sit ups to excellence, push ups from the knees to hundreds from the toes, a 5K that was "okay" to one that is competitive, a solid back squat, deadlift, press, clean and jerk and snatch where before she had none. In one short year, she's gone from a beginner level athlete to a real competitor. Something tells me, this woman's just begun. 

Watch out CrossFit Games 2012!

 Post admiration for Maryann in the comments section!

WOD

Back Squat

1-1-1-1-1-1

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

8:30AM CLASS MEETS AT STONEHURST PARK.