Scenes from "Danny"

Great job yesterday! Excellent form all around.

Here are some highlights:

Steve says he's noticed improvement in just 2 weeks!

Karina is really getting stronger.

Mike did 2 Rounds to STANDARD. Excellent!

WOD

BACKSQUAT

TEST FOR MAX

Honor the Fallen

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

 WOD

"DANNY"

AMRAP IN 20

30 BOX JUMPS (24" BOX)

20 PUSH PRESS (115/75)

30 PULL UPS

We Made Men Out of All of You...

...and we had some goofy warm-up fun!

Post Best Caption for Above

WOD

Meet at Stough Canyon Nature Center

5:30am, 8:30am and 6:30pm classes

2300 Walnut Ave, Burbank, 91505

 Bring Water. Come prepared to run.

BOOT BREW WAS A HUGE SUCCESS!

Here are but a few of the many dozens of pics we shot at our FIRST ANNUAL BOOT BREW!!! For more, click on the Facebook tile next to this blog and search for Shannon Franklin. I have 2 Facebook pages (long story), and there are different pics on each.

 FIRST PLACE TEAM--RED 6 MILITIA

Corlyn, Donna and Summer SMOKED IT!

SECOND PLACE TEAM--DELIRIUM PUBBERS

Bob, Craig and Trish were close behind 

THIRD PLACE TEAM JUNIOR, FLAV AND GRASSHOPPER

These Guys Represented!

Many thanks to TCFA and all of YOU for bringing your friends and families to our excellent event.

I am ordering TOYS for us THIS WEEK, so be on the lookout for MORE EQUIPMENT, MORE WEIGHTS, MORE KETTLEBELLS, MORE MEDICINE BALLS  and MORE NEW STUFF!

Thanks to Dave for MORE jumpropes!

WOD

4RFTO

10 Man Makers

25 Double Unders

40 Sit Ups

ALL TUESDAY CLASSES MEET AT STOUGH CANYON NATURE CENTER

(FROM GLENOAKS, HEAD NORTH ON WALNUT. PARK IN THE NATURE CENTER LOT AT 2300 WALNUT AVENUE)

BOOT BREW TODAY!

ALLRIGHT! THE DAY HAS FINALLY ARRIVED.

COME JOIN US FOR OUR FIRST EVER BOOT BREW

1306 N AVON ST, BURBANK, CA 91505

RACE STARTS 4PM SHARP!

See You There!

PROUDLY SPONSORED BY KABAB WAY!

Give 'Em Some LoVe!! Eat There!

Two Locations:

6424 San Fernando Rd, Glendale 

919 S. Glendale Ave, Glendale

Digging Up Weeds

Huge Improvements all around during Grace yesterday. Results posted below.

WOD

Shoulder Press

Test for Max

followed by:

For time

30, 25, 20, 15, 10, 5

Virtual Shoveling (95/65)

Jumping Pull Ups

Someone decided to put boxes on top of the whiteboard last night, so many of your scores were wiped out. If you remember your score, please text it to me, so I can keep track of it.

Benchmark

WOD

"GRACE"

30 Clean and Jerks (M135/W95)

for time

Help Kate Get to LA for the Games!

You all remember Killer Kate Rawlings? She's one of my faves for the Crossfit Games this year.

Well I know you all have been doing a lot of donating lately with the Boot Brew, Ragnar and all, but if you have a few bucks to spare, donate a bit to help Kate fly from OHIO to our beautiful state to compete in the CrossFit Games next month!

If you donate $25 or more you get a cool t-shirt.  (She's the 2nd from the left)

WOD

4 Rounds/1 Min Each Station

KB Swings (53/35)

Box Jumps (24")

Push Ups

Squats

Running is Fun

ALL CLASSES TODAY (5:30, 8:30, 6:30) ARE MEETING AT THE BURBANK HIGH SCHOOL TRACK.

BRING A WATCH! BRING A WATCH! BRING A WATCH!

DID I MENTION TO BRING A WATCH?

WOD (FROM WWW.CROSSFITENDURANCE.COM)

9 x 1 MIN ON 1 MIN OFF

Hold Distances as Consistently as Possible. 

RPE No Less than 16

Foul if you go OVER or UNDER your 1st round distance.

Foul = 30 seconds max push ups

Go Keren!

CONGRATULATIONS TO KEREN! 

Not only is she one of our best athletes, she is also the latest CrossFit Survival member who is now a Level I Certified CrossFit Instructor!

SALUTE!

Post Thoughts and Congratulations to Comments.

WOD

AMRAP IN 20

15 BALL SLAMS

25 DOUBLE UNDERS

50 M SPRINT

No, Not THIS Keren...

I mean THIS one!

WOD

"Karen"

150 Wall Balls

for time

HUGE IMPROVEMENTS IN THE CLEAN AND JERK YESTERDAY!!

 

2 Kinds of Jerk

Shannon's Homemade Beef Jerky Recipe

(for those of you who want an inexpensive beef snack)

2 lbs of Sirloin sliced wide and flat (Sunland Produce carries it pre-cut)

Marinade:

Fresh squeezed lime juice from 6 limes
Combined with 1/2 cup Reconstituted Lemon Juice (the kind in the bottle)
1/2 cup Tamari (wheat-free soy sauce)

2 Cloves of Fresh Garlic

2 TBSP Trader Joe's Charbroil Seasoning (Thyme, Rosemary, Basil)

2 TBSP Fresh Rosemary (plus extra to Sprinkle on Top)
Cover the meat with the above mixture.
Marinate for 3-4 days.

Cook in a low temp oven at 225 degrees for 2-4 hours (depending on your oven).
Turn the meat over every 30 minutes.

Remove from oven when it still appears chewy and let dry.
DO NOT OVERCOOK.

Slice into pieces and freeze the extra

This stuff is really addictive.

WOD

Clean and Jerk

Test for Max

...should've been 12 days of Suffer

How About a Little Controversy?

What do y'all think?

Post thoughts to comments.

WOD

Inspired by Crossfit's 12 Days of Christmas WODs

100 m Sprint

2 Burpees

3 Front Squat (95/75)

4 Push Press (95/75)

5 Air Squats

6 Push Ups

7 Box Jumps

8 KB Swings (53/44)

9 Broad Jumps

100 m Farmer's Walk (30/20)

110 m Bear Crawls

12 Jumping Pull Ups

Running Up Them Hills

 

WOD

2.5 MILE TRAIL RUN

MEET AT THE LA TUNA CANYON TRAIL HEAD

From Burbank

From Glenoaks Blvd, RT onto Sunland Blvd

RT onto La Tuna Canyon Rd

RIGHT BEFORE you get to the 210 FWY, the Trail Head is on your RIGHT

From Sunland

Take the 210 West

Exit La Tuna Canyon

The ramp ends directly across the street from the Trail Head parking lot.

BRING WATER

Our Daily Bread?

Here is an interesting article on Gluten. Those of you who struggle with giving up bread need to read this http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html

Now what do you think?

Post thoughts to comments.

WOD

AMRAP IN 25

4 BURPEES ON THE TOP OF EVERY MINUTE

400 M SPRINT

40 ONE ARMED DB SNATCHES

40 BOX JUMPS

TUESDAY CLASSES MEET AT LA TUNA CANYON
BRING WATER YOU CAN CARRY WITH YOU 

Eggs Every Breakfast?

Ahhhh a few days into a Paleo Challenge and already people are starting to squirm....the sugar cravings, the moodiness. Now we're talking!

IT'S WORKING.

AHCCZ? (Always Hungry Carb Crazed Zombie)
This is Robb Wolf's terminology for folks who have recently started a nutrition plan (specifically the Zone) and who are finding themselves feeling like they are STARVING!

These folks typically ate high glycemic carbs at every meal and are now feeling starved. If you eat too many high-glycemic carbs (bread, fruit, or dense carb sources like yams) at EVERY meal, you are likely to find yourself in this state.

There is hope! Replace some of those high glycemic carbs with denser carb sources such as kale or spinach. Replace some of the others by eating 3X your normal amount of FAT.

Don't go crazy on the fat (don't eat a whole jar of almond butter to replace that banana) especially if you are trying to lose a fair amount of body fat, but additional fats can be substituted for some of your carbs if you find you feel like you're starving. (Think ZONE quantities, i.e. rather than 9 nuts, you now would get 27).

For more information on Robb Wolf, check out www.robbwolf.com
If you are interested in astute, in depth information about Nutrition, Robb Wolf will be giving a seminar at Team CrossFit Academy on August 28th. Details pending, but if you're interested, let Shannon know ASAP.

On another note, many amazing PR's from yesterday's Deadlift--Test for Max.

WOD

50 Push Ups

40 Box Jumps

30 Dumbbell Lunges

20 Thrusters (45# bar)

40 Push Ups

30 Box Jumps

20 Dumbbell Lunges

15 Thrusters

30 Push Ups

20 Box Jumps

10 Dumbbell Lunges

10 Thrusters

A Little Soap

It was great to see so many of you finally beginning to get the hang of the POWER CLEAN yesterday.

WOD

Deadlift

Test for Max

Followed by:

3X Test for Best 

High Jump

Rewards and Penalties

Most of you gave me your written goals. Those of you who have not turned yours in (if you are doing the Challenge) must give them to me by tonight at 8pm else face a 5 minute burpee penalty.

Burpees are hard work. They are a great motivator to not do something you don't want to do. That being said, when all is said and done and you "have" to do them due to a transgression, they are quite rewarding. Think of them as just another chance to "Do Something You Hate Everyday", because it is only in the doing that you get good at something.

That phrase was made famous by David Goggins . Check this guy out. Read the "About Me" section. How about these "Before" and "After" photos of him for starters:

The Before Pic was taken 13 years prior.

What if he quit?

What if he quit trying to lose weight?

What if he gave up because it was "too hard"?

What if he refused to give up sugar or bread because "they taste good".

What if he didn't work out because he "didn't feel like it"?

Short answer: he wouldn't have arrived at the destination and man he is today.

NEVER UNDERESTIMATE THE POWER OF PERSEVERANCE.

WOD

IN TEAMS OF TWO

ONLY ONE PERSON WORKS AT A TIME

FOR TIME, ACCOMPLISH

50 POWER CLEANS 135/95/65/45

50 WALL BALLS 20/10 16/18

50 KB SWINGS 53/35

50 JUMPING PULL UPS

50 BURPEES

More Champions

This photo is of all of the medal winners (from Sunday only) between our team and Shannon's Coaches team, Team CrossFit Academy.

 Clearly, CrossFit is doing something RIGHT!

What Globo Gym do you know that trains people how to run and takes them out on Mud Run Field Trips?

ALL CLASSES MEET AT THE OSBORNE STREET ENTRANCE TO HANSEN DAM. (NOTE: THIS ENTRANCE LOOKS LIKE A PARKING LOT PARALLEL TO THE STREET. IT IS CLOSE TO GLENOAKS. IT IS NOT MARKED WITH ANY SIGNS.) THE 6:30PM CLASS WILL MEET AT STONEHURST PARK AND CARPOOL TO THE BACK ENTRANCE DUE TO LIMITED PARKING.

HAVE YOU TURNED IN YOUR BOOT BREW REGISTRATION YET? Time is a wastin'! Turn it in by Friday, June 11th.

WOD

Run a 5K

Champions

"In the end, we're all just trying to improve our bodies and our minds. We want to be an example to others, pass on our knowledge and experiences. Every true CrossFitter is the same. We are all striving to improve our physical self so our mental and spiritual self can thrive. Life is worth living fully and abundantly.

We were put here to be beacons of life, not to waddle around the mall with two ice cream cones in our hands, sucking in air-conditioned air while the breeze blows wonderfully through the trees just beyond the walls. This is why I CrossFit! To get out and get fit. To go to the Games, smell the dust, feel the pain, and live the victory.

….CrossFit is really, really FUN. I don't mean roller-coaster fun, or family-day-at-the-movies fun. It's the kind of fun you have in competitive sports. The thrill of victory. It's fun knowing you gave it your all, even if your all wasn't a mind-blowing Fran time."

Bob Guere, CrossFit California City

A big Boo Yah to our two teams who competed this weekend. They both exemplify what it means to be CrossFitters as so aptly put in the quote above.

CONGRATS TO OUR BOOTS AND UTES TEAM WHO BROUGHT HOME A 3RD PLACE MEDAL! 

 

OUR NEW PALEO CHALLENGE BEGINS TODAY 
30 Days of PERFECTION! 
Eat Meats and Veggies, Nuts and Seeds, Some Fruit, Little Starch and NO SUGAR!

...AND NO ALCOHOL

The ability to discipline yourself to delay gratification in the
     short term in order to enjoy greater rewards in the long
     term is the indispensable pre-requisite for success.
                                                                                   - Brian Tracy

There is NOTHING any of you cannot do for 30 days. 

This challenge begins today and ends July 2.

Written goals due no later than tomorrow

HONOR ROLL CATEGORIES

100% Compliance

Most Body Fat Lost

Most Athletic Improvement (as judged by Coach Shannon)

What do you win?

INTEGRITY AND HONOR

ADMIRATION FROM YOUR FRIENDS

THE FAT LOSS YOU WANTED

ATHLETIC IMPROVEMENT
NEW HEALTHY FOOD HABITS

PROOF THIS STUFF WORKS 

ALL TUESDAY CLASSES EXCEPT 6:30pm, MEET AT HANSEN DAM 
(Osborne Street Entrance).

6:30 PM CLASS MEETS AT STONEHURST TO CARPOOL TO BACK ENTRANCE TO HANSEN DAM. We are leaving promptly at 6:35.

 WOD

3 ROUNDS FOR COMPLETION

MAX PUSH UPS

MAX SIT UPS

MAX SQUATS 

It's Almost Mud Run Time!

CrossFit Survival is taking two teams to the WORLD FAMOUS CAMP PENDLETON MUD RUN this weekend. We've trained hard, now it's time to have a little fun.

Wish us luck!

In the meantime, how about a little TABATAS!

WOD

Tabatas of:

Kettlebell Swings

Double Unders

Weighted Sit Ups

Squats

WOD

Backsquat

85% 1RM

3-3-3

Followed by: 50 box jumps for time

What Some Do in Their Off Hours

Janna is an amazing woman. Not only does she hold several world records regarding all female skydiving mass formations, she is also a Doctor of Veterinary Medicine at the LA Zoo.

This woman has more bruises and has had more broken bones than most Indian burial grounds...yet she shows up diligently and ready to work. She doesn't complain. Hell, she'll tear the skin off her hands and keep going. She just gets the job done.

Check out these pics from this past weekend. Having clocked over 5000 jumps (if I recollect), Janna is a MONSTER in the skydiving world.

Post thoughts on "How you wish you were more like Janna" to comments: :)

WOD

21-15-9

Sumo Dead Lift High Pulls (W65/M95)

Squat Thrusters

Burpees