Another Fabulous Monday!

More Race Results

Janet 49:21 15:53 pace 1st ever 5K

Prisca 41:42 13:25 pace PR!

Dave Miles 35:21 11:23 pace; 8th in age category

Sandra 29:42 9:34 pace; 15th in age category

Jacque 29:08 9:23 pace; 13th in age category

Keren 27:06; 8:43 pace; 8th in age category

Shannon 22:53; 2nd in age category

WOD

"Chief Big Eagle"

AMRAP IN 30 OF:
50 Sit Ups
40 Walking Lunges
30 Squats
20 Push Ups
10  Broad Jumps

TUESDAY'S RUN LOCATION AM ONLY CROSS TRAIL

 (PM MEETS AT BURBANK HIGH SCHOOL)

If you need a street address, enter 9443 Hillhaven Ave, Tujunga, CA 91042.

Otherwise, here are directions from Stonehurst Park.

From the park, head east into Tujunga.

Make a right onto Hillhaven (between Travel Inn and new shopping center being built. If you get to Commerce St., you’ve gone too far.)

Go past first stop sign

At second stop sign, turn right

At next stop sign, go left

You will go up over a small hill

As you head down, the road will split into 3 forks—there is one fork that seems to head straight. That is Hillhaven PLACE. That is WRONG! There is a road that makes a sharp right; that is also WRONG. Then there is the “road in the middle”. It is the only one of the three that heads down hill. Take that fork. This is Hillhaven AVENUE. It will seem as though you are headed nowhere. Keep going until you come to the very end of the road. I will be there. There is parking at the bottom of the hill.

MANDATORY: BRING A HEADLAMP OR FLASHLIGHT AND WATER TO CARRY WITH YOU. We will be running or walking 2-3 miles.

 

Excellence

Congratulations to all of the warriors who came out yesterday to "Run for the Hungry". You showed true excellence in attacking something you needed to attack. I applaud each of the efforts of Dave Miles, Keren and her friend, Prisca, her two sons, Jacque, Sandra, Janet and their friends. You all showed true honor in coming out to help others on  Thanksgiving Day. 

 

 

Not Pictured, Dave Miles

Ask everyone how Extreme Boot Camp did in comparison....Perhaps this picture says it best.

 WOD (to do as a group on your own)

"Jack Black"

AMRAP IN 25 OF:
25 Jumping Pull ups
15 HKE
10 Burpees

HAPPY TURKEY DAY!!!

Urbana Sepulveda, of Team CrossFit Academy posted this to their blog yesterday. I liked it enough to repeat it here.

May Your Stuffing be Tasty

May Your Turkey be Plump

May Your Potatoes and Gravy

Have Never a Lump

May Your Yams be Delicious

And Your Pies Take the Prize

And May Your Thanksgiving Dinner

Stay Off Your Thighs

HAPPY THANKSGIVING EVERYONE!!

Learning the Deadlift

RACE INFORMATION

If you are running the "Race for the Hungry" 5K Tomorrow, MAKE SURE YOU ARE AT THE LOCATION AT 6:45 AM TO PICK UP YOUR RACE PACK. TEAM PHOTO WITH TEAM CROSSFIT ACADEMY WILL BE AT 7:15AM. LOOK FOR THE SEA OF RED SHIRTS. I HAVE ALL OF THE RED SHIRTS WHICH ARE MANDATORY RACE WEAR FOR TOMORROW. IF YOU REGISTERED FOR THE RACE, YOU ARE DUE A SHIRT.

IF YOU ARE NOT GOING TO BE AT BOOT CAMP TONIGHT, COME SEE ME IN THE MORNING AT THE RACE LOCATION, AND I WILL HAVE YOUR SHIRT.

From CrossFit Journal 12, August 2003
Entire article available here.


"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.  Regardless of whether your fitness goals are to "rev up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."

Today's WOD will be learning the Deadlift.

Preparing to Race Again

We are meeting at Burbank High School again. Directions are on yesterday's blog.

WOD

Mini Time Trails

(from CrossFit Endurance)

6 MIN TT

3 MIN REST

4 MIN TT

2 MIN REST

1 MIN TT

30 SEC REST

30 SEC TT

15 SEC REST

15 SEC TT

Today We Get Down to Business

AWESOME

Thank you again to all of you who participated in the 7th Annual Team CrossFit Academy Boot Brew. There were almost 200 racers there. It was an incredible course, incredible race, boat load of fun and an amazing experience.

THIS THURSDAY WE GET TO DO IT AGAIN

We get another chance to be awesome at the Run for the Hungry in La Canada. 

Race starts at 8am. If you haven't registered, you can register on race day starting at 6:45 am. There will be a huge team photo with our friends from Team CrossFit Academy. Stay tuned for time and place.  

Bring canned goods to the race to donate.

Today starts an all out effort to hit your target weight loss and/or nutritional goals before year's end. You should all bring your food journals to class today and everyday through the end of the year. Get ready to take your training to the next level!

WOD

"A Different Type of Punishment"

10 DB Squat Thrusters (M 30# DBs, W 20# DBs)

10 Box Jumps

100' Sprint

9 DB Squat Thrusters

9 Box Jumps

100' Sprint

8 DB Squat Thrusters (M 30# DBs, W 20# DBs)

8 Box Jumps

100' Sprint

7, 6, 5, 4, 3, 2, 1 

  TUESDAY AM PM RUNNING LOCATION

WE MEET AT BURBANK HIGH SCHOOL TRACK FOR SPEED WORK

902 N. THIRD STREET, BURBANK, CA 91502

AM

Enter track via parking garage off Delaware road. (HS is between Delaware and Harvard. If you're facing the FRONT of the school, Delaware will be to your left. If you're facing the back, it will be on your right).

PM

Enter track via gate off Glenoaks. Park anywhere along the North side of Glenoaks or in any of the neighborhoods along there. We will meet at the gate on Glenoaks that leads to the track and field.

HAPPY FRIDAY AND BOOT BREW INFO

Yippee!!!! Here's the Boot Brew Info (taken directly from the Team CrossFit Academy Blog)

"For Tomorrow: November 21st, High Noon

Boot-Brew 7

Start/Finish-line: Donna and Robbie Walters Home, 422 Grand, Monrovia 91016

Registration Opens: 10:30am-11:45am Your WHOLE Team Needs To Be Present To Register.  You will need to Sign In, fill out waivers, get your Beer Bracelets and race-shirts, and of course prepare your maps.  Please come early, register, then go relax and get ready…

Safety Brief: 11:50am

Race Begins: High Noon.  If you’re late, you’re late… Race Clock starts at 12pm

Course Closesure: 2:00pm.  If you are out on the course STILL at 2:00pm, abandon the race and get back to the Start/Finish-line…you’re DQed.

Parking: Be nice to Donna’s neighbors, please try to carpool…150 cars on Grand may not be cool.

What To Bring: Running clothes, shoes, sunglasses, a watch will help, a pen, paper, and a camera if you like… even your own maps of Monrovia may help.  A cell phone per Team will be mandatory.  You may even want to bring water for your own Team if you anticipate getting lost.  If you plan on staying later, feel free to bring warm clothes as the sun will go down around 5:30pm…it will be cold.

Food: Food will be provided by Marco from Natural Selection.  My guess is we will run out and will order all kinds of good stuff..feel free to bring deserts and or your own favorite drinks.  Beer and water will be provided, but if you don’t like or want your own, please bring it."

WOD

AMRAP IN 25 OF: 

10 Hanging Straight Leg Raises

10 Man Makers (From CrossFit Apex)

100 Jump Rope