Tomorrow at Midnight

is the last day of our first "Bad Ass of the Month" challenge. Both Myrna and Pinky are neck in neck with both ladies doing over 1000 push ups this month!

Keep posting until midnight on Saturday, and we'll see who will get the TROPHY!

Next month's "Bad Ass of the Month" contest is consecutive double unders. No, not singles and doubles, but consecutive doubles.

Different stimulus. Different game.

WOD

"Nancy"

5 Rounds for Time

400 m sprint

15 OHS 95/65

Practice Makes Perfect

Kudos to everyone who dared to show up yesterday and test for max for the Snatch. As with everything in life, the more you practice something, the better you get at it. The better you get at something, the more you enjoy doing it.

It was so great to see  many of you move from a PR of "just the bar" to the beginnings of putting some real weight overhead.

Well done.

WOD

21-15-9

Squat Thrusters 95/65

Pull Ups

Ring Dips

KB Swing 53/35

The Olympic Snatch--It's a Beautiful Thing.

WOD

Burgener Warm-Up

Followed By:

Snatch

Test for Max

Coming Down to the Wire

Who will be the "BAD ASS" of the MONTH?

It's a close contest. Only women have put their names in the hat for "MOST PUSH UPS" this month.  Who will the winner be?

ALL CLASSES MEET AT BURBANK HIGH SCHOOL TRACK

WOD

4 ROUNDS

100 M SPRINT, 10 SECS REST

200 M SPRINT, 20 SECS REST

400 M SPRINT, 40 SECS REST

BRING A WATCH TODAY...OR ELSE YOU'LL GET A DIFFERENT TYPE OF REWARD. :D

Tabata Death

 WOD

Run 800 m

Tabata Push Ups

Run 800 m

Tabata Sit Ups

Run 800 m

Tabata Tuck Jumps

Score =least number of reps achieved.

ALL TUESDAY CLASSES MEET AT BURBANK HIGH SCHOOL TRACK.

Beginners

Everyone has to start somewhere. Here are some of our newbies giving it their all during yesterday's WOD.

"Michael"

3 Rounds for Time:

800 m Run

50 Back Extensions

50 Sit Ups

Why We Do What We Do

Sometimes it's just for the fun of it.  Go Autumn!

WOD

4 RFTO

30 BOX JUMP

30 DOUBLE UNDERS

30 WALL BALL SIT UPS

Incredible

We are so lucky to be part of such an incredible phenomenon known as CrossFit. Check out this great photo from this past weekend's Games. For more photos and some great videos, visit www.crossfit.com

 And guess what? Rings are ON THEIR WAY! Woot!

WOD

Shoulder Press

Test for Max

Followed by:

50 Ball Slams for Time

You Guessed It!

ALL CLASSES TODAY ARE MEETING AT JOHN BURROUGHS HIGH SCHOOL.

1920 Clark Ave., Burbank, 91506.  From Sunland, take the I-5 South. Exit Buena Vista. Head South. Make a left onto Verdugo. Make a left onto Keystone. Park. The entrance to the field is on the corner of Verdugo and Keystone.  See you there.

WOD

SOMETHING INVOLVING STAIRS

Followed by: Kipping Pull Up Work 

A Taste of the GAMES

I am so sorry many of you missed the Games this weekend. I must say it was probably one of the most exciting and spectacular events I have ever been fortunate to witness.  The level of athleticism was mind boggling, and the competition was fierce!

I sincerely hope you all will take the time to view the archives of the Games at the Main Site (www.crossfit.com).

 Here's the 2nd WOD the competitors had to do (first WOD on Saturday morning).  Enjoy!

For time:
Run 1200 meters
63 Kettlebell swings

36 Pull-ups
Run 800 meters
42 Kettlebell swings

24 Pull-ups
Run 400 meters
21 Kettlebell swings

12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53 (1st Place Overall Male and 2nd Place Overall Female)

ALL TUESDAY CLASSES WILL MEET AT JOHN BURROUGHS HIGH SCHOOL IN BURBANK FOR SOMETHING NEW. 

The address is 1920 Clark Ave., Burbank, 91506.

From Sunland: I-5 South, Exit Buena Vista. Go South (right--away from mountains). Go about 4-5 miles. Head left on Verdugo. Make a left on Keystone and park. The entrance to the field is on the corner of Keystone and Verdugo. Bring water. 

Let the Games Begin

FOR A TENTATIVE WEEKEND SCHEDULE OF THE GAMES, CLICK HERE:

Opening ceremonies begin tomorrow night at 7:00 pm.
Saturday's competition begins at 8am and ends 7pm

Sunday's begins at 8am and ends at 5pm with the awards ceremonies.

WANT TO BE WOWED? Check out these side by side stat comparison sheets:

MEN
UP TO DATE RESULTS HERE
WOMEN 
UP TO DATE RESULTS HERE

MASTERS MEN
UP TO DATE RESULTS HERE

MASTERS WOMEN

UP TO DATE RESULTS HERE

How much work do you have to do to be on this level?

This is only the beginning....

WOD

10 Rounds for Time

12 Burpees

12 Jumping Pull Ups

Scenes from the Crime

WOD

Texas Cardio V2
Curious?

 

Check out our Facebook Page to find out how to see our very own Autumn make her television debut on "WIPE OUT" next Tuesday!

 

California State....

Blame this one on Jonathan. http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

WOD

The Bear Complex

7 Sets

5 Rounds

Rest Between Rounds as Needed

We Are Growing!

Check out this great pic of Team 6:30pm last night after the WOD. More photos of all classes on our Facebook page. Become a fan!

Meet at La Tuna Canyon

From the 210, exit La Tuna Canyon. The trailhead is directly opposite where the exit feeds you.

From the 5, exit Glenoaks. Left onto Glenoaks. Rt onto Sunland Blvd. Rt onto La Tuna Canyon Rd. Go about 5-6 miles. The trailhead entrance is on the right just before you hit the 210 Fwy.

WOD

Farmers Walk to the Trail Head 

then

Uphill Team Relays for Time

followed by

Farmers Walk Back 

MY NUTRITION TALK: WEDNESDAY AFTER ALL CLASSES

IF YOU ARE INTERESTED IN ATTENDING ROBB WOLF'S NUTRITION LECTURE, IT IS ALMOST SOLD OUT. THERE ARE LESS THAN 15 SPACES AVAILABLE (OUT OF 60). THIS IS HIS ONLY SO CAL STOP. REGISTER TODAY!

A New Day Begins

NOTICE: The CrossFit Games are now available to everyone. Tickets will be sold each day at the door for $30. NO EXCUSES NOW. I expect to see all of you there!

DON'T FORGET. TODAY BEGINS A NEW FAT LOSS CHALLENGE.

NUTRITION TALK WILL BE HELD WEDNESDAY AFTER THE 8:30AM AND 6:30PM CLASSES.

WOD

AMRAP IN 20

20 DB Snatches (M30/W20)

20 WALL BALLS

ALL TUESDAY CLASSES MEET AT LA TUNA CANYON. CARPOOL IF POSSIBLE FOR THE PM CLASS.

Super Fun!

ROBB WOLF'S NUTRITION SEMINAR, AUGUST 25, 9AM TO 5PM AT TEAM CROSSFIT ACADEMY IN MONROVIA

NEW FAT LOSS/PALEO CHALLENGE BEGINS MONDAY, JULY 12.

THIS ONE WILL BE FOR 8 WEEKS. THERE WILL BE  A ONE WEEKEND "BREAK" AT THE END OF WEEK FOUR.

BEFORE AND AFTER PHOTOS WILL BE TAKEN, SO WEAR A SPORTS BRA, TANK OR FITTED CLOTHING ON MONDAY.

"BIGGEST SHRINKAGE" TROPHY WILL GO TO WINNER!

MONTHLY CONTEST

This contest will run until July 31

Max Push Ups

Each day, do some push ups. Record your daily stats to the comments section of the blog, recording your CUMULATIVE TOTAL each day.

Winner at the end of the month will get the "BAD ASS OF THE MONTH" Trophy.

WOD
AMRAP IN 20
10 Squat Thrusters (45# bar)
10 Box Jumps (24")
10 Kettlebell Swings (53/35)
200 m Sprint

Get Ready to be WOWED

T

The CrossFit Games are upon us! Next Friday through Sunday, July 16-17. This should not be missed!

Tickets are now available through Ticket Master here.

WOD

Front Squat 

Test for Max

followed by max burpees in 5 minutes

New and Improved

CONGRATULATIONS TO CHRISTIE! 

She won the latest installment of the FAT LOSS CHALLENGE losing 5% total body fat in one short month!  SALUTE!

OTHER NEWS:

NUTRITION TALK     SUNDAY, JULY 25TH, 10AM, 1306 N AVON ST, BURBANK, 91505

NEW FAT LOSS CHALLENGE BEGINS MONDAY, JULY 12

STARTING IMMEDIATELY, ALL CLASSES WILL HAVE A MASTERS/BEGINNER OPTION.  THIS WILL BE A LIGHTER/SHORTER VERSION OF THE WORKOUT OF THE DAY. This WOD will be an option for anyone over 45 or anyone who has less than 6 months training at CrossFit Survival.

My NUTRITION TALK is good. It will give you an overview of the BASICS. However, if you are SERIOUS about understanding SPORTS NUTRITION and/or PALEO NUTRITION, you need to talk to the MASTER!

REGISTER NOW FOR ROBB WOLF'S NUTRITION SEMINAR, SATURDAY, AUGUST 28TH FROM 9-5.

How many meals a day should you eat?

How do you gain mass?

Is Milk OK? Why or why not?

What about Intermittent Fasting?

Why is extra FAT better to consume than extra CARBS?

How can someone eat only 1200 calories a day yet still not be able to lose weight?

Why are high-glycemic carbs "bad"?

What is Paleo anyway?

Why should I care if my insulin spikes?

WOD

AMRAP IN 15

6 DEADLIFTS 185/135

9 HANDSTAND PUSH UPS

15 DOUBLE UNDERS

Wanna Play?

Next Level Invitational from Nathan Holiday on Vimeo.

I have registered CrossFit Survival. Any athletes wishing to compete must fit their criteria for Advanced, Intermediate or Masters.  For more information visit http://www.nextlevelinvitational.com/.

WOD

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.

(from CrossFit Endurance.com)
BRING A WATCH! BRING A WATCH! BRING A WATCH!

BECOME A FAN OF CROSSFIT SURVIVAL! CLICK ON THE NEW FACEBOOK TILE TO THE RIGHT OF THE BLOG. IT LOOKS LIKE THE OLD ONE, BUT IT'S LISTED AS CROSSFIT SURVIVAL, NO  LONGER AS TEAM SURVIVAL.
What are you waiting for? 

 

Tradition

Don't forget, there is NO 5:30am class Monday, July 5th.

The 8:30am and 6:30pm classes will be held as usual.

WOD

"The Murph" 

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

 from the CrossFit Mainsite

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

ALL TUESDAY CLASSES MEET AT BURBANK HIGH SCHOOL

Have A Great Holiday Weekend!

Happy Independence Day!

May You Always Remember that Despite Our Many Flaws, Our Country is Great. It is our duty and honor to keep it that way.

Don't forget--no 5:30 am class on Monday. All other classes held as normal.

Nice PR's set today.

WOD

20 WALKING LUNGES W/WEIGHT (M 25/W 10)

150 M SPRINT

20 WEIGHTED SIT UPS (SAME WEIGHT)

150 M SPRINT

18 WALKING LUNGES W/ WEIGHT

150 M SPRINT

18 WEIGHTED SIT UPS

150 M SPRINT

REPEAT DECREASING LUNGES AND SIT UPS BY 2 EACH TIME UNTIL COMPLETED