Following is a letter that I sent out to our students yesterday... and though it doesn't specifically apply to many of you coming to our blog, it addresses an area that we can all use a reminder of...

Hey Everyone,

I know this is a bit long, but please bear with me - it is important...

One of the tenants of CrossFit is to prepare you for the "unknown and the unknowable," so that you are ready for anything that life throws at you. Another is to raise your general level of fitness and conditioning across all 10 areas of fitness (strength, flexibility, endurance, stamina, speed, power, balance, coordination, agility, and accuracy). To accomplish these, we (CrossFit LA) incorporate a tremendous amount of variety in our workouts and draw upon movements and skills from a variety of training modalities.

Prior to about 6 months ago, we were doing a good job with this - the workouts in the gym were usually different than the workouts posted on the web site, so that when you came in for class, you wouldn't necessarily know what to expect. This kept you on your toes - bringing both unknown and variety to your workouts. The only day that we used to give you any clue as to the workout was on Weightlifting Wednesdays.

About 6 months ago, we (the staff and me) made a change in things and started following the website more closely for our workouts in class. Over that time period, we've noticed students in increasing numbers "cherry picking" their classes - reading the workout on the website and choosing whether to show up for class based on the posted workout. While on one hand it's a bit of a relief to know in advance what to expect, this is not in keeping with the spirit of CrossFit. Additionally, avoiding workouts you either "don't like" or make you "uncomfortable," has a negative impact on your growth, and development as an athlete. In our program, heavy cleans, snatches and dead lifts are just as important as workouts with a high metabolic component.

So... we are making a couple of changes.

1. While you will continue to see a workout of the day posted on the website every week-day, that workout won't necessarily be the workout that is done in class that day.
2. Wednesdays are no longer "Weightlifting Wednesdays" - they are the same as every other day of the week. Weightlifting workouts can fall on any day of the week...

I know that some of you won't particularly like this, but remember that part of my job is to help you do what you need to do for your own good - and this doesn't necessarily mean you'll like it. So, please continue checking the website - and posting your comments as you see fit... and use the workouts as a resource if you're not going to be in the gym or are traveling... but count on doing something different in class than what is posted on the site... and above all, keep showing up!


Tana, one of our new students, at the top of a thruster.

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Today's Workout

“Eva”
5 rounds for time of:
800m run
2 pood KB swing, 30 reps
30 pullups

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BURPEE CHALLENGE
Special, today only... 43 burpees! Get 'em while you can!
Burpees to date - 946

If you don't have down your handstand push up, get started by practicing handstands against the wall. Once you've mastered getting up into a handstand, then it's time to start lowering toward the floor - but be careful! Just the simple act of bending your elbows can cause you to come crashing down on to your head. Work on increasing your depth, one centimeter at a time, until eventually, you're able to come all the way down to the floor!


John & Zeb doing handstand push-ups.

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Today's Workout

100 Pull-ups for time
**at every break in pull-ups, complete 20 dips

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BURPEE CHALLENGE
42 burpees today! Keep it up!
Burpees to date - 903

Some of you may have heard me talking about jumping in your double-unders like you are "Tigger". Jeremy B. (feet pictured) is GREAT at this. Just look at the height he gets in his double under jump - and he's hardly bending his knees (you'll have to trust me on this.) The power in his jump comes from an explosion out of his ankles and calves while keeping his body almost rigid. If you've ever done any diving off of a diving board, it is the same jump that you do at the end of the board to get a big spring. Try it next time you do double-unders... and if you have anything that you do to make double-unders more doable for you - please share it in comments.

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Today's Workout

Clean & Jerk 1-1-1-1-1-1-1

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BURPEE CHALLENGE
41 burpees today! If 21 days makes a habit, what happens at 41 days?
Burpees to date - 861

Sometimes when you finish a workout that has pushed you right up to the edge of the cliff, when you're finished, all you can do is lie around, make sweat angels, and moan. I've found that, on occasion, I'll even fall asleep, for a couple minutes, while my body recuperates from going right to the brink. What are some of the things you've experienced after pushing it to the max?


Naz gets to rest after a particularly difficult WOD.

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Today's Workout

5 rounds for time of:
400m Run
50 Squats

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BURPEE CHALLENGE
40 burpees today! How exciting - closing in on 1k!
Burpees to date - 820

It's impossible to "breathe fire" in CrossFit workouts without a strong back. Nothing accomplishes this better than the gymnastic pull-up and the weightlifting dead lift. Good thing we do both of these somewhat regularly in our workouts!


Rodney's back

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Today's Workout

10 Thrusters, men - 135 lbs; women - 95 lbs
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

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BURPEE CHALLENGE
39 burpees today! One day at a time.
Burpees to date - 780

Ryan on Marin. Marin on Ryan.

Today's Workout

Complete as many rounds as possible in 20 minutes of:
5 Burpees
5 Handstand push-ups
5 Pull-ups
5 Deadlifts – men-225 lbs; women-155 lbs

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BURPEE CHALLENGE
Today is 36 burpees. Go! Go! Go!
Burpees to date - 666

When you are jumping up onto a box, are you nervous about the idea that your toe may catch on the edge, and then, when you do make it, it's just by a hair? Or do you jump higher than the box and sort of float up above it and come down on top, in balance and ready for your next move? If you are in the former category, then you need some practice. Start with a box (no matter how small) on which you have confidence. Jump up on to it, using your arms to assist in your momentum, as if it were twice as tall as it is. Remember you are trying to come down on the box from above, and you want to be landing flat footed but with most of your weight in your heels - and in balance. One exercise you can do that might help is to attempt to land in this position as quietly as possible. Eliminate any noise coming from your feet when you land. This, and just practice, practice, practice.


Sean, floating up onto a 32" box.

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Today's Workout
For time:
21-18-15-12-9-6-3 rep rounds of
Power Cleans; men - 115 lbs, women 75 lbs
Push Ups

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BURPEE CHALLENGE
Today is 35 burpees. Divide and conquor, but don't give up!
Burpees to date - 630

It's simple. Show up. Don't quit. Do the work. Day in and day out. Turi is a great example of this - he just keeps showing up... with focused determination during workouts, like in the picture below. If you get into the practice of training this "show up muscle", it can have major implications in other areas. What's an area of your life that would improve if you were more consistent in showing up?

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Today's Workout
21-15-9 rep rounds of
Front squats
Push press
Pull ups

- Choose a weight that is 1/4 - 3/4 of your bodyweight as appropriate
- Use the same weight for front squats and push press

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BURPEE CHALLENGE
Today is 34 burpees. Do it early and fast!
"Buy-In" - 595 Burpees

OK, so this might not be politically correct, then again, in our community, it might be absolutely politically correct. Because of the amount of running, jumping and explosive movements we do as part of our workouts, keeping "the girls" strapped down can be especially important for some of our more "well endowed" female CrossFitters (maybe this should be classified as a PSA - public service announcement?) Dawn, one of our instructors and our resident expert in this area, recommends two different types - Enell (www.enell.com) which will also make custom bras made to your measurements, and Moving Comfort. What are your favorites or recommendations?



Today's Workout

4 rounds for time of:
Run 400m
Row 500m

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BURPEE CHALLENGE
Today is 33 burpees. Nice... real nice!
"Buy-In" - 561 Burpees

November 10th is the day we celebrate the birthday of the Marine Corps. Happy Birthday, Marines!

From the Marines.com web site... "During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps. A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore. The resolution was approved on November 10, 1775, officially forming the Continental Marines. As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776. Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines."

Just announced on Saturday - Operation Phoenix - CrossFit's foundation established to equip the entire USMC with enough gym equipment for each and every unit to be able to do CrossFit workouts, thus increasing the fitness level and combat effectiveness of the Corps. The easiest way to contribute is to go to the web site and buy a t-shirt!

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Today's Workout

Kettlebell Swing Ladder
With a continuously running clock, do one kettlebell swing the first minute, two kettlebell swings the second minute, three kettlebell swings the third minute... continuing as long as you are able.
- Use as many sets each minute as needed.
- Men 24-30 kg; Women 16-24 kg

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BURPEE CHALLENGE
Today is 32 burpees. Any takers for buying in??
"Buy-In" - 528 Burpees

100 days of burpees sounds like a pretty cool / fun(?) thing to do... and we're at day 29 - so far so good. But I want to throw out a word of caution... Remember that this challenge is for FUN. It is not intended to cause injuries. If you are starting to experience pain in your shoulder joint during or after doing burpees, STOP doing them and take yourself OUT of the challenge. It simply isn't worth it! Burpees, especially 5,000+ of them over 100 days, are hard on shoulders and knees... and if you take yourself out, you are being responsible, not weak! Be smart. Train smart. And be tough - don't use this as a reason to take yourself out just because your muscles (and/or your mind) are a little sore!


Alex gives it his all!

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Today's Workout

For time:
500m run
10 Box Jumps
40 Pull Ups
500m run
20 Box Jumps
30 Pull Ups
500m run
30 Box Jumps
20 Pull Ups
500m run
40 Box Jumps
10 Pull Ups

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BURPEE CHALLENGE
Today is 29 burpees. Whip it!
"Buy-In" - 435 Burpees

In Stretching: The Truth, an article published in the NY Times last week, the case is made for dynamic stretching over static stretching prior to a workout. Dynamic stretching means using a movement itself to increase range of motion in a muscle or joint rather than holding your body in a static position. During our warm-ups we normally do a combination of dynamic stretches (movements) and static stretches. Personally, I believe that a combination of both (after a good warm-up that includes movements like windmills, lunges and squats) is the best way to ready the body for higher intensity training. What do you think? If you are one of our super-flexible peeps, how did you get that way? Dynamic, or static, or both? Post in comments.


Janine demonstrates both strength and flexibility in her L pull-up.

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Today's Workout

Pull Up Ladder
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
- Use as many sets each minute as needed.

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BURPEE CHALLENGE
Today is 28 burpees. Bring it!
"Buy-In" - 406 Burpees

Matt W. asked an interesting question in our Discussion Forum the other day - "Why do we score Tabata intervals the way we do - with the lowest round counting as your score?" We've had an interesting dialogue in the forum thus far, but if you have anything to contribute, we'd love to hear from you here in comments.


Tabata squats!

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Today's Workout
Snatch Balance – 3-3-3
Hang Snatch – 3-3-3
Snatch – 3-3-3

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BURPEE CHALLENGE
Today is 27 burpees. Steady as she goes!
"Buy-In" - 378 Burpees

Republican or Democrat, please go out today and exercise your right to help choose the next leader of this great country. I didn't vote 4 years ago. And I have regretted it ever since. Did my vote matter that much? Probably not. But more than anything else, to me it represented my own apathy, laziness, and a lack of responsibility... and, well, even though I'm not a political zealot, I AM voting today. How about you?


Ben clearing the 20" box jump during the Fight Gone Bad. Your FGB shirts are in - get them at the gym!

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Today's Workout

5 rounds for time of:
5 muscle ups
10 handstand push ups
15 Kettlebell swings
20 Double Unders

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BURPEE CHALLENGE
Today is 26 burpees. One burpee at a time, please.
"Buy-In" - 351 Burpees

Are you a form "Nazi"? Well if you're not, you should be! If you regularly choose a weight for a workout that doesn't allow you to maintain proper structural alignment and good posture, or you don't require from yourself absolute full range of motion in your movements, well you're in serious need of a CrossFit reality check. Do I want you to go fast and hard? You betcha! Do I want you to maintain perfect (or as close to it as possible) form? Absolutely! Fess up - post the area(s) or movements in which you are notoriously lax on yourself regarding form in comments.

Check out the photo below of the shoulder press (aka strict press), push press and jerk... Traver's shoulder joint is completely open (his arms are at 180 degrees relative to his torso). This is the correct position for the top of a shoulder press. It's also the correct position at which to receive the bar in the jerk. Anything less than 180 degrees at the shoulder joint, significantly compromises your entire body position, and, more importantly, your maximal overhead load.

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Today's Workout

Back Squat – 3-3-3-3-3-3
- rest -
7 rounds for time of:
5 burpees
10, 4-count mountain climbers
15 pistons

- do the pistons on the floor, not on a bench

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BURPEE CHALLENGE
Today is 25 burpees. Go!
"Buy-In" - 325 Burpees

A smile like this on Anastasia's face could mean one of two things... a) she hasn't started her workout yet, or b) she just finished and is glad it's over. Judging from the fact that she's still standing up and not lying on the floor in the fetal position in a pile of sweat, I'd have to go with option a).

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Today's Workout
For time & Tabata Scores:
Tabata Push Press - men-65#, women-45#
400m run
100 Sit Ups
400m run
Tabata Squats
400m run

- Record your total workout time and worst round scores on the Push Presses & Squats

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BURPEE CHALLENGE
Today is 22 burpees. Don't fall behind, forge ahead (catch up now while you still can)!
"Buy-In" - 253 Burpees

I know of a few things people have talked about adding to their burpee challenge - 1 extra push up per burpee, doing a rowing ladder - adding 100m of rowing each day for 100 days, doing 100 burpees every day for 100 days, doing pull-ups AND burpees... If you have thought about or are actually adding something to the challenge, please post it in comments.

Let me give you some cold, hard facts as of day 20...

1. We have already finished 20% of the challenge based on days
2. We have ONLY finished 4.2% of the challenge based on # of burpees
3. At day 50, we will have finished 25% of the challenge based on burpees
4. Day 70 is the HALF way point!

Now, does anyone want to re-think those burpee challenge "extras"?


Check Jeff out - he has the amazing ability to make it through entire workouts with his sunglasses stuck to his head!

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Today's Workout
5 rounds for time:
10 Broad Jumps for distance
400m run

- For your broad jumps, do 5 out and 5 back - see how far out you can get, and if you can make it all the way back to your starting point.

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BURPEE CHALLENGE
Today is 21 burpees. Get on with it!
"Buy-In" - 231 Burpees

It's not too often that I come across a document that I immediately know is one that needs to be posted, archived and shared with every CrossFitter... The "Comprehensive Bodyweight Workout List v 1.5" (the third form down on the linked page) is one of those documents. It was compiled by a Shane Skowron - 22 pages of workouts that you can do with nothing more than your body (and sometimes a pull-up bar or rings). Thank you Shane for creating this list - it is AWESOME!

We've also posted a Burpee Challenge Tracking Sheet for any of you that want a place to keep track of your burpees for the challenge. It's at the top of the list on the linked page.


Devlin goes all the way down in a GHD Sit up.

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Today's Workout

Complete as many rounds as possible in 20 minutes of:
10 DB Cleans - men-45# / women-25#
20 Pull Ups
400m Run

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BURPEE CHALLENGE
Today is 20 burpees. Rollin'!
"Buy-In" - 210 Burpees

About 6 weeks ago, Taiwo took a spill at the bottom of a box jump that put her ankle out of commission. Well, she's back - and you can see here, in practicing her snatch, that she's better than ever. Sure we'll have to work that box jump technique, but it's great to have you back, Taiwo!

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Today's Workout

5 rounds for time of:
15 Snatch grip deadlifts – 185# men / 135# women
100 Double unders

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BURPEE CHALLENGE
Today is 19 burpees. Bust 'em out!
"Buy-In" - 190 Burpees

This photo was sent to me by Andrew P... he took it from his house when fires burning in the area posed a significant threat to his home. Here is the text he sent me... "We do burpees for physical fitness. We need physical fitness for emergencies... like sprinting up a ladder with a garden hose."

He went on to say, "I was trying to get some sleep with a difficult presentation due the next day. As I was falling asleep I heard someone down the hall say there was a house on fire. Normally this gets my attention, but with single digit humidity and ~20mph santa anas I was on my feet and dressed fast. I have experienced many fires living at home, but this one was fierce and fast. It was not only a chaparral fire; it had caught a grove of pine trees (not native to these hills) on fire on the golf course. There were, in my estimation, 40-60 foot high flames. It progressed very quickly to 100 acres. Although it was about a mile away the winds were headed toward us so I connected 2 hoses and drenched any vegetation or wood structures. Thank god for 130psi. Next I'll upgrade to 1" hose and a drenching nozzle."

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Today's Workout
10, 9, 8... 1 rep ladder for time of:
L-Pull Up
Planche Push Up
Box Jumps - 24"
Burpees

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BURPEE CHALLENGE
Today is 18 burpees. Get some!
"Buy-In" - 171 Burpees

I don't know if I'm cut out for this burpee challenge. Thus far, I have not done ONE single day of the prescribed number... I've also not been able to make myself do burpees two days in a row... I don't know if I just lack discipline, or I don't like doing the same thing day after day after day, but whatever it is, I'm not doing it. Right now it's not so bad. Today I need to make up for Tue - 12, Wed - 13, Thursday - 14, and today - 15 for a total of 54 burpees. However, next month, if I do the same thing, it will be 42 + 43 + 44 + 45 for a total of 174 burpees... this is an entirely different story!

Anyone else out there feeling this way? Please, tell me I'm not alone! (Oh... and by the way, I didn't say I'm quitting... just realizing how hard this is going to be!)


Brian prepares for ring dips.

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Today's Workout

"Grace"
For time:
30 Clean & Jerks

men - 135 lbs, women - 95 lbs

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BURPEE CHALLENGE
Today is a 15 burpee day!
"Buy-In" - 120 Burpees

Our wizard of video, Chris Devlin, has put together another great one - this time it's of the Fight Gone Bad. As you'll see, he took great lengths to include as many of you as possible in the video - thanks, Chris for an awesome job!



Today's Workout

3 rounds for time of:
21 Burpees
21 KB Swings - 24kg / 16kg
21 Push Press - 95 lbs / 65 lbs

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BURPEE CHALLENGE
Today is a 14 burpee day!
"Buy-In" - 105 Burpees

So on Saturday we had the prelims of our "Nancy" challenge. Imagine this - you're in the middle of your 3rd round of overhead squats, thinking that the workout is finished at the end of three rounds... and then you see someone next to you take off for another run. Oh SH#&, there's MORE?? That's exactly what happened to Shannon on Saturday... well, at least she'll be ready for the finals in December!




Today's Workout

Complete as many rounds as possible in 20 minutes of:
4 Snatches, men - 95 lbs, women - 65 lbs
8 Pull Ups
200m Run

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BURPEE CHALLENGE
Today is a 13 burpee day!
"Buy-In" - 91 Burpees

I had the pleasure of visiting CrossFit Rochester in Rochester, NY last weekend. Had a great time and a fantastic workout (in spite of the fact that it started at 7am which was really 4am on my body's time clock!) Thanks to Joe Celso, the owner, and an awesome 7am crew he assembled, including Bethany and JP from CrossFit Geneseo and Dave and Colin from CrossFit Buffalo!




Today's Workout

2k row
7 min rest
1k row
4 min rest
500m row
2 min rest
250m row

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BURPEE CHALLENGE
Today is day 12 of 100... a 12 Burpee day!
"Buy-In" - 78 Burpees

Gretchen shows in the picture below how a dynamically loaded position at the absolute bottom of the kipping pull ups - with her shoulders extended way out in front of the bar and her legs behind - sets her up to get a tremendous amount of horizontal momentum from both her shoulders and hips. Then, all she has to do is convert that to vertical motion - and she pops right up over the bar. Nice kip, Gretchen!




Today's Workout

8 rounds for time of:
20" Abmat sit ups
10" rest
20" Sumo Deadlift High Pulls - 95# / 65#
10" rest
20" Box Jumps
10" rest
20" Thrusters - 95# / 65#
10" rest

At the end of every 2 rounds, take a 1 minute rest.
Total workout time is 18 minutes
Score is the total number of reps for the entire workout

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BURPEE CHALLENGE
Today is day 11 of 100... an 11 Burpee day!
"Buy-In" - 66 Burpees

When you squat, you're using your legs - more specifically, your quads, glutes, hamstrings and hip flexors. And when doing shoulder press, your deltoids, traps, biceps and triceps. But what about all the other smaller muscles that go into stabilizing your hips, knees, torso, abdomen, and shoulders? What about the practically instantaneous micro-adjustments our neuro-muscular systems make constantly simply to keep our balance? We talk about them all the time in here, but it's rare to see them in action. Here's a video showing all the muscular activity going on in a handstand.



Today's Workout

Bench Press 3-3-3-3
rest
Thruster 3-3-3-3

Each set of three should be heavy, with any warm up coming before your first set.

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BURPEE CHALLENGE
Today is day 8 of 100... an 8 Burpee day!
"Buy-In" - 36 Burpees

Want a sure-fire way to increase your chances of actually finishing all 100 days of the burpee challenge? Teach your friends, coworkers, family and anyone around you what a burpee is - and get them to take the challenge with you (or at least watch while you do yours.) But you'd better get them on board soon - the buy-in today is only 28 burpees... next week, at day 14, it's 105, and day 21, it's 231...


That wing span could only belong to one person...

Today's Workout

"Ryan"

5 rounds for time of:
7 Muscle Ups
21 Burpees

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BURPEE CHALLENGE
Day 7 - 7 Burpees
Today's "Buy-In" - 28 Burpees

Why do we do things like the Volkslauf? Well I can answer that in one, 3-letter word for me - FUN. But when looking a little deeper, from the standpoint of CrossFit and fitness... why participate in an event like this? I come up with a few reasons...

1. To test ourselves in ALL 10 areas of fitness in one event (speed, strength, agility, balance, coordination, accuracy, power, endurance, stamina and flexibility)
2. To see how you will handle the challenges of something completely unknown
3. To work with others as a cohesive, effective team, exercising speed, and endurance and also patience and support
4. To endure though the anticipation and anxiety of the start of a competition against others

Anything you can think of to add to this list, post to comments.




Today's Workout

“Erin”

Five rounds for time of:
15 Dumbbell split clean,
21 Pull-ups

men - 40 pound dumbbells, women - 25 pound dumbbells

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BURPEE CHALLENGE
Day 6 - 6 Burpees
Today's "Buy-In" - 21 Burpees

Nah - not Holland, it's Dutch, and he's not from Holland, he's from Texas - CrossFit ATM to be exact! Dutch is one of CrossFit's top "firebreathers" and coaches. He's been on a tour of the Western US during which he's been teaching at seminars and visiting affiliates, and last week he joined us for a workout. Dutch, it was great to have you out - you're welcome any time!


Dutch is the little guy (no, not little... short) in the front row.


Today's Workout

1200m run
60 squats
30 Ring dips
600m run
30 squats
15 Ring dips

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BURPEE CHALLENGE
Day 5 - 5 Burpees
Today's "Buy-In" - 15 Burpees

THIS is the way a mud run is supposed to be! We took 10 teams up to the Volkslauf on Saturday - and I knew it was something different (and hard) when within the first 1/2 mile, I had splashed through knee-deep mud, multiple times; run up and over a few 15' high muddy dirt mounds; and slipped and fallen, splashing muddy water directly into my face and eyes so that blinking was like wiping mud off your car's windshield without water! And then came lots, and lots and lots more obstacles (oh yeah, and there was a 10k somewhere in there too!)

Everyone pulled through without an injury, and we were even able to manage a top 5 finish for our top men's team! Congratulations everyone!


Chris & Shannon emerge out of the mud.


Today's Workout

Deadlift 3-3-3-3-3

All your sets of three should be heavy - warm up with lighter weights and higher reps as needed prior to starting your first set of 3 reps.

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BURPEE CHALLENGE
Day 4 - 4 Burpees
Today's "Buy-In" - 10 Burpees

Day one of the 100-day Burpee Challenge. Doesn't sound too bad - one burpee today. Here's how it works...
- Today, day one, 1 burpee. Tomorrow, day two, 2 burpees. Continue this way until January 17th, day 100, and, you guessed it, 100 burpees!
- This is an individual challenge, so if you have a place during your day (home, work, outdoors, etc) that is large enough for you to do a push-up, you can join us!
- Miss a day? No problem, just make up the burpees the next day (so if you miss day 30, on day 31, you do 61 burpees - 30 + 31)
- Did burpees in a workout? Good news - you may count them toward your required burpees for the day.
- Do more burpees today than required? Sorry... you can't "pre-load" and get credit for burpees done in advance.
- Want to join in after we've begun? No problem... the "buy-in" on your first day is the total number of burpees you've missed thus far, plus all burpees that day (on day 10, buy-in is 55 burpees).
Good luck... and post to comments if you're "IN"!


This is a video of a burpee.
**NOTE - a full burpee includes a clap over your head while in the air


Today's Workout

100 Burpees for time

So a little more than a year ago, about 25 of us went down to Camp Pendleton for the "World Famous" Camp Pendleton Mud Run. It's a 10k run that you do with a team of 4 while going through some mud and obstacles. Yes, we had a lot of fun down there, however, it was underwhelming... basically a 10k with a few little obstacles and a mud pit at the end. So, we started asking around about a more challenging mud run with more obstacles and more mud... What we found, about 2 hours north of Los Angeles, is a race called the Volkslauf! Yes, it's a 10k, but as you'll see in the video below - it's a whole lot more than just a running race!

On Saturday, about 45 of us are going up to give it a whirl. If you're inspired by the video and didn't sign up this year, don't worry - if it's as good as it looks, we'll definitely be going back in '09 - so start making plans! (fyi - make sure your volume is up for the beginning of the video - they did a great job with the voice over a USMC DI with Mel Gibson from Braveheart!)



Today's Workout

3 rounds for time of:
400m run
21 Pull Ups
12 Handstand Push-ups

Kathryn (plus a whole bunch of friends) came out to cheer everyone on at the Fight Gone Bad. Her picture, and the other 223 from the day, are posted on our Flickr page. Post links to, and comments about your favorites in comments.




Today's Workout

4 rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Front squats
3 Push jerks

m – 135 lbs, w – 95 lbs

No, Miguel is NOT levitating... he is doing a movement that we call Ring Rows (or horizontal pull ups). We do this frequently as an alternative to pull ups... it's a good, different version of a gymnastic pulling movement, and is surprisingly difficult!




Today's Workout

Row 1,000m for time
4 minutes rest
Row 1,000m for time
4 minutes rest
Row 1,000m for time

A couple months ago, we took all of our bars and bumper plates outside and did a workout that included heavy thrusters and double unders. We shot video of it, and Chris put together this video - hope you like it!



Today's Workout

Snatch 1-1-1-1-1-1-1

Will the REAL Psycho Mike, please stand up? If you've ever listened to KROQ, you may have heard Kevin & Bean talking with Psycho Mike... well, that's him, in all the photos below. And as you can tell, he certainly does live up to his nickname, at least when he's working out in the gym. Mike, it's great to have you aboard training with us!

The concept of relaxing while working out isn't something new. I talk about it all the time in the gym and some of the best running and swimming coaches in the world address this topic with their athletes regularly. Check out "Before Hustling to Finish, Relaxed Is a Good Way to Start" from the NY Times.



Today's Workout

21-18-15-12-9-6-3 rep rounds for time of:
Jumping Ball Slams - 15 pounds
Knees to Elbows
V-Twists - 20 pound med ball

Ben joined us a few weeks ago... it's very rare for someone to join our program and within a matter of weeks, be performing at a level that challenges our Level 2/3's. However, that is EXACTLY what Ben did and is doing! Keep it up, Ben... at this pace, who knows who/where you'll be a year from now!




Today's Workout
Complete as many rounds as possible in 20 minutes of:
15 Hang Snatches - 95 pounds
15 Dips
200m Run

Monica did the Fight Gone Bad this past weekend - and for the first time, did the Class B weights! You can see the speed and intensity with which she has extended her hips. This is the type of explosive, violent movement that it takes to move a heavy object up to shoulder height efficiently (most of her power is coming from her legs, glutes and hips, NOT her arms). Way to go Monica!



Today's Workout

5 rounds
Shoulder Press - max reps w/ 50% of bodyweight
Pull Ups - max reps
Score is your total number of reps.

Give yourself 2 1/2 minutes to complete your first set plus whatever rest you need. At the 2 1/2 minute point, start the next movement max reps set. Continue this way, starting a set every 2 1/2 minutes until you have completed 5 rounds.

Saturday, our Fight Gone Bad Event, was definitely something to jump (and scream) about! What an event! We had about 250 people show up, and had 85 people going as hard as they could to score as many points as they could in the Fight Gone Bad. Here are some of the statistics from the day:

85 - participants
21,523 - total points scored
253 - average score
$50,708 - amount of money raised by CrossFit Los Angeles / Petranek Fitness
$2.30 - amount raised per point by CFLA
$546,534 (and counting) - total amount raised by CrossFitters nation-wide!

AMAZING WORK everyone! Congratulations! Here is a link to a SLIDESHOW from the day.


Martin does more than just box jump!


Today's Workout

"Frellen"
3 rounds for time:
800m Run
21 Dumbbell Thrusters
12 Pull Ups

Getting to the top of a 13' rope may not seem like a big deal, but if you've NEVER in your life been able to climb even a foot up a rope, getting to the top is a HUGE deal - and one that very often seems like something impossible when first getting started. Elina last week made it to the top for the first time - and was quite insistent that if she was going to climb the rope, she'd better at least get her picture taken! Great job, Elina!



Today's Workout

5-5-5 Back Squats
rest
800m Run
40 burpees
600m Run
30 burpees
400m Run
20 burpees
200m Run
10 burpees

Ron joined us about 9 months ago. I never told him this, but when he first showed up, I gave him about a 20% chance (maybe even less) of coming back. I thought that he's too old (lets just say he was born more than 60 years ago), set in his ways, and had an opinion about everything - someone like this, I thought to myself, is un-coachable. Well, just goes to show you, don't judge a book by it's cover - I couldn't have been more wrong! Ron has been coming every week since... he rarely misses, and when he does, he's always communicated his absence. He recently upgraded his membership to come MORE often. Not only that, he IS coachable (stubborn, but coachable!) Way to go Ron! I'm glad to have been proven wrong and have learned from you that you're NEVER too old to learn something new!




Today's Workout

Tabata Handstand hold (against wall)
Tabata L-sit
Tabata Pull-ups
Tabata Sit-ups

No rest. Only 10 seconds between exercises.
Score is the total number of pull ups and sit ups

Brian never ceases to amaze me. He regularly moves the pukie bucket close to himself during workouts, and on occasion has to use it. He looks strangely comfortable in this shot... way too happy for what he's about to experience.




Today's Workout

Run 2k
40 Push ups
Run 2k
40 Squats
Run 2k
40 Push ups
Run 2k
40 Squats
Run 2k

What if I were to tell you there was a way to increase the amount of pull ups you could do in a workout by 6,000% over 12 weeks? Would you be willing to give it a go? What if it involved you taking a pill, or injecting a performance enhancing drug once or twice a day? How about if it meant sleeping in a hyperbaric chamber every night? How about wearing a special workout shirt that helped make you more aerodynamic? Or what if it simply meant that you had to wear "The Glove" (CLICK HERE for photos and an article) at certain times and intervals during your workout? Would you consider one, several, or all of these methods "cheating?" Is one worse / better than another? When does a performance enhancement change from being just a technological breakthrough to being considered cheating? Where do YOU draw the line?

Personally, I love technology - and I think The Glove is really cool (so to speak)! But there is also something in me that desires to explore the depths of my physical and mental capacity without the aid of a device, a pill, a piece of clothing, a glove... or anything that gets in the way of the rawness of my pure, natural, god-given ability.


Martin & Tom - glad to be finished!


Today's Workout

Overhead Squat - 4-4-4-4
Front Squat - 4-4-4-4
Back Squat - 4-4-4-4

Increase weight every set.

Have you ever noticed after a really hard workout that occasionally, the position that your forearms and hands naturally take is not flat on the ground as you might think - rather, it's with the forearms and hands floating in the air - as if some invisible puppeteer has your hands strung up into the air where they just float there. Pat (left), given his excessive shoulder tightness, experiences this from way up at his shoulders; but it's more commonly seen as James exhibits on the right from the elbows down to the hands.

Anyone else out there ever experience this or other post-workout abnormalities (e.g., "flopping fish syndrome", etc.)??




Today's Workout

4 rounds for time
15 Jerks - 135 / 95 pounds
25 Wall Ball - 20 / 14 pounds
200m run

Sometimes after finishing a workout, the only thing you're capable of doing is laying down on the floor and rolling around. Dave, Bill and Ryan demonstrate this well in this picture as Justin and Zeb count scores.

As you may have read before, your power output (or work done per given time) is directly proportional to your level of fitness. If you know your work and power output in a given workout, you've got a number from which you can compare your results to other people. Now there is an easy way to calculate this... with the Work and Power Output Calculator. Thanks to Greg Everett and Eva Twardokens for putting this together! Check it out!



Today's Workout

For time:
400m run
40 Wall Ball
40 Burpees
400m run
40 Push Press, 30# dbs
40 Push-ups
400m run
40 Jumping pull-ups
40 Walking lunges
400m run
40 Double-unders
40 Kettlebell Swings

We train hard at CrossFit Los Angeles. In fact, most of us go so hard during a workout that we have no idea the faces we make while we're training. Here are a few from a workout the other day - Sacha, Smidty, John and Gerry... Way to go guys - these are the faces of people who are working their asses off - training in the RED ZONE.

Do you have a good workout face or have any favorite "workout face" photos from our flickr gallery? Post in comments.




Today's Workout

"Championship Fight Gone Bad"

Today is the last FGB training day until the big event, and we're "celebrating" by doing the 5-round version of the Fight Gone Bad.

Spend one minute on each movement, completing as many reps as possible during that minute. At the end of all five movements, take 1 minute rest. Repeat four additional times for a total of 5 rounds. Your score is the total of all reps completed.
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row

If you HAD to, would you be able to pick someone up off the ground and carry them 100 meters? What gives you more confidence, specifically practicing a movement like a fireman's carry that you may never actually have to do in real life; or doing other exercises/movements and thinking (hoping) to yourself that you could carry an unconscious person over your shoulders if you had to? I would much rather practice it exactly as it would be done in real life... THAT builds my confidence. What about you? Any other examples of this you can think of?



Today's Workout

4 rounds for time:
30 burpees
30 weighted walking lunges

men - 35 pound dumbbells (hanging at sides), women - 25 pound dumbbells

Are YOU keeping track of your workouts? Yes, YOU... you know, the person reading this post. If you look around our community, the people you see who consistently finish workouts first and are at the top of the leader boards are ALL maintaining workout journals, and many of them on-line in our discussion forum. If you CLICK HERE to go to our workout log forum, you can see for yourself.

I invite you to join us there - set up a thread of your own, keep track of what you're doing - so that you KNOW what to use the next time a workout with push press, rowing and deadlifts comes up out of the hopper, so you can actually see your progress over time and so you have a record of the time, energy and blood, sweat and tears you've given to getting into the best shape of your life!




Today's Workout

"Diane"

21-15-9 rep rounds for time of:
Deadlifts, 225 pounds
Handstand Push-ups

Handstand push ups mean your forehead touches the ground each rep. If this isn't possible, put something on the floor under your head so that it becomes possible. Make it a depth that challenges you, so that you're not able to do more than 6 hspu in a row.

When is the last time that you went to a gym where the instructors expected you to do "homework"? I would bet the answer to that is,"Never!" The training we do in CrossFit, at Petranek Fitness is all SKILL based... which means it takes practice - and this means homework! And I'm not talking about doing 5-20 reps once-a-week. Skills like handstands, L-sits, levers, overhead squats, cleans, jerks, and snatches, rowing, and maybe even wall ball... all take practice and repetition daily to improve.

In the photo below, Bill decided to take matters into his own hands. Much to the chagrin of his wife, he marked an "X" at 10' on the wall in his house, and has been practicing hitting the target, daily. This is the kind of practice, and commitment to your practice that it takes for breakthrough results.



Today's Workout

3 rounds for time of
800m Row
40 Thrusters, 45# bar
20 Pull-ups

When is the last time you saw someone do something that inspired you and thought to yourself, "I'm going to learn to do that too"? Did you tell anyone about it? Declare it publicly? Have you practiced it lately? I am regularly inspired by gymnastics, and more specifically, the handstand. 4 years ago, I almost killed myself in my living room just attempting one... and today, I can hold a good one for about 20 seconds. Guess what? Time to raise the bar! I saw this video (posted below) yesterday... and "I'm going to learn to do that too!" Now it might take me another 4 years to get there, but I'm going to work at it, one day at a time, and see how far I can get.

What's a skill that inspires you that you're committed to learning and want to share with the rest of us? Go ahead, don't be shy... post it up in comments.




Today's Workout

For time:
50 kettlebell swings, 10 pull ups
40 kettlebell swings, 20 pull ups
30 kettlebell swings, 30 pull ups
20 kettlebell swings, 40 pull ups
10 kettlebell swings, 50 pull ups

men - 24kg, women 16kg

Turkish get-ups require all of the above, plus the gonads to be willing to hold a bar in one hand over your head as you try to stand up with it! We had a bunch of people break personal records yesterday - many did over 95 pounds and used a full bar like Dave demonstrates in the photo below. Dave was the top dog - getting up with 150 pounds on the bar! Way to go, Dave!



Today's Workout

"Fight Gone Heavy"

Spend one minute on each movement, completing as many reps as possible during that minute. At the end of all five movements, take 1 minute rest. Repeat two additional times for a total of 3 rounds.
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row

* Today's challenge, up the weight that you normally use. At the top end, Class "A+" - Men - 95# push press, sdlhp, and 23" box jumps; Women - 75# push press, sdlhp, 23" box jumps

How much time do you spend inverted? Have you tried before only to find that you, a) hurt your wrists, b) get dizzy, c) get a headache, d) are afraid of going up and over on to your back? These are all indications that you don't spend enough time upside down, because they all go away with time and practice. Some of the benefits of handstands include improved wrist strength and flexibility, increased spatial awareness, improved balance and coordination, increased blood flow to your brain, increased flexibility and strength in the shoulders and core strength and coordination. If you can't yet do a free-standing handstand, work on them against a wall... they are a movement that should be practiced daily as they are the foundation of gymnastic movement.


Jeremy & Vanessa walking on their hands.

Today's Workout
10 rounds for time of:
4 Handstand Push Ups
8 Pull Ups
12 Squats

Every so often, an extended break/rest/hiatus (whatever you want to call it) is important to take. I know many CrossFitters who take a full week off every 12 weeks to give their bodies time to recover and regenerate. However, sometimes one week can turn into two, which can then turn into four, and 8... sometimes it can be months before we see you again. Know that regardless of your athletic level, it's HARD to get re-started, to regain the momentum... the thought of the time, the pain, the suffering... is enough to keep even the best of us away. Larry fell into this trap, but just two days ago, came back for his first workout in 4 months. Welcome back, Larry - it's great to have you around here again!



Today's Workout

4-2-2-1-1-1 Turkish get-ups
5-5-5-5 Shoulder Press

Complete all Turkish get-ups before starting shoulder press.
Post loads to comments or your journal

One of the things that we tell people when they begin our program is that the MOST important thing they can do to guarantee their success is to SHOW UP. Believe me, if this were that easy, EVERYONE would just do it. However, it's not... even for experienced athletes... it's very easy to get thrown off track, get out of the habit, and convince yourself that it's too difficult, you don't have time, you're already it pretty good shape (or you're so out of shape, why bother), and the list goes on. If you show up, and keep showing up, results are guaranteed!


Martin in a Kodak moment during a recent workout.


Today's Workout

5 rounds for time of:
12 Deadlifts - 225# / 165#
8 Pull-ups - dead hang
400m Run

Have you ever had a hard time explaining "Fight Gone Bad?" I have... plenty of times. My brother-in-law saw this video on YouTube and passed it along. He didn't know he was getting an explanation from Coach Glassman himself! Next time you have a hard time explaining it, send along this video... should do the trick.





Today's Workout

Run 400m
30 dumbbell squat cleans
Run 800m
30 dumbbell overhead walking lunges
Run 800m
30 dumbbell burpees
Run 400m
30 pull-ups

use the same set of dumbbells throughout the entire workout

If you thought weighted pull ups were hard, try a weighted muscle up! Below, Zeb shows some pretty incredible form while holding a 50 pound dumbbell between his legs. That is for sure a record - at least here in Los Angeles - nice job, Zeb! Can anyone top it?



Today's Workout

"Fight Gone Long"

Another variation of the Fight Gone Bad...
Spend 90 seconds at each station, making each round last 7 1/2 minutes.
Take a 90 second rest between rounds.
Complete two rounds for a total workout time of 16 1/2 minutes. Good luck!

Stations - wall ball, sumo-deadlift high pull, box jump, push press, row

Does the picture below look normal to you? I didn't say familiar, because if you're a PF student, the picture of this guy, wearing a plastic boot on one foot and rowing with the other should be familiar... and the answer would be yes. However, normal? Hell no! Who do you know in their right mind that after sustaining a broken foot and having to wear a soft cast for six weeks, shows up to the gym with the same consistency, enthusiasm, and drive as he did before? That is definitely NOT normal. And it is also not ordinary... I call it EXTRA-ORDINARY! That's Mike H. - simply extraordinary!



Today's Workout

3 Rounds for time:
800m Run
30 Good Mornings - 45 pound bar
30 Knees to Elbows

Sometimes at the finish of a workout, the only thing you can do is to lie there and smile. Bill just finished a particularly tough combo - push press and front squats, and looks a bit like he got in a fight with the chalk bucket.


On another note, welcome back Adam - it's been awhile since we've seen you and it's great to have you back in the mix!

Today's Workout
Clean & Jerk 3-3-3-2-2-1-1-1

Hope you all enjoyed a great Labor Day weekend. I spent the day yesterday in Indiana on a little lake, waterskiing, tubing, swimming, and enjoying the last day of summer. And though it was my "rest" day, I'm totally worn out! How did you spend your last official summer weekend? Was it a training day, rest day or rest day that turned into a training day?


Jane's back.

Today's Workout
Run 7k
- every 4th minute do a 1 minute "pick up", bringing your speed up a notch for 60 seconds

It's the last official day of summer. Go out and have fun! Play! Go for a run, skate, or bike ride. Enjoy a day of rest. Enjoy your friends and/or family. And keep in your thoughts and prayers all the residents of New Orleans and residents of the Gulf Coast that are affected by Hurricane Gustav.

Every Friday from now until September 19th, all of our workouts at the gym will be some version of the Fight Gone Bad. We do this to give everyone ample opportunity to practice for the main event - Septermber 27th! Remember that the event itself is NOT about how well you do... it's about participation. To reach our goal of 100 participants, we need EVERYONE to register. So far we're at 31 (oops - we're actually at 52 - more than half way there!!)... get on board now by REGISTERING HERE (don't forget to join our team!)


Dr. John practicing the push press

Today's Workout

FGB in REVERSE

Today is Fight Gone Bad... same as usual - 3, 5 minute rounds with a 1 minute break between each. During each round, complete 1 minute for max reps of each movement listed below. The order is the reverse of the normal FGB order.
Wall Ball
Row
Push Press
Box Jump
Sumo Deadlift High Pull

Don't know if everyone knows it or not, but we're regularly adding content to our Video Blog. It usually consists of workouts that Chris, our "official" CrossFit video editor, skillfully puts together into a video. The one below is a video of Aaron, Alex, Mike, Matt, Alex B, and Mike G. doing "Nasty Girls" - a notoriously difficult CrossFit workout and infamous CF video featuring Nicole, Annie & Eva (watch the original one here).



Today's Workout
4 rounds for time of:
Run 600m
60 Sit-ups
45 Arch Rocks

Issac's demonstrating the perfect position at the top of a Sumo Deadlift High Pull. Elbows above the bar, bar just below the chin, and full extension of the ankles, knees and hips (you can't see this, but trust me, he's got it down!) This movement, when done correctly, utilizes the legs for power, core for midline stabilization and transference of power, and arms to hold onto the bar and complete the power transfer from the legs as the bar rises up under the chin. If your arms are bent at any time, before your ankles, knees and hips are fully extended, you are breaking this chain, and your efficiency, thus power and work output, will be compromised.



Today's Workout
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of:
Push Press
Front Squats
- men-115#; women-70#

Fight Gone Bad - it's the name of a CrossFit workout that strikes fear in all of us... it also marks this time of year. For the past 3 years, CrossFit affiliates worldwide, have done a Fight Gone Bad fundraiser for the Prostate Cancer Foundation. Last year, we raised over $250,000, which was matched by Safeway - and this year the goal is over $500,000. The event is on September 27th, and to enter, you need to have raised $150. You also need to get registered - HERE. (when you click the link and register, make sure, if you are a PF student, that you join OUR team.) Our goal at Petranek Fitness is to raise $50,000 and to have 100 participants. Join us!


Shirley push pressing in a FGB training workout.

Today's Workout
For time:
Row 1,000m
21 Good Mornings
Run 400m
21 Push Press
Row 500m
21 Squat Cleans
Run 800m
21 Overhead Squats
- weight - men-95 pound barbell, women-65 pounds

We spent a few hours at the beach on Saturday morning playing Hooverball. While it's not a typical CrossFit workout, it's a game that requires balance, agility, coordination, speed, power, and stamina. On top of that, it's a whole lot of fun. If you don't remember the last time you went out for a workout, and literally just had fun (not our typical CrossFit "fun"), try it sometime... you're missing out! If you missed it this year, don't worry, we'll be doing it again.


Rodney giving a big serve.

Today's Workout
"Chelsea"
With a continuously running clock, complete:
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes
- your score is the number of completed rounds within the alloted time.
- If you fall off the pace, see how many more rounds you can complete up to 30 minutes.
- If you've finished 30 previously, try Chelsea +1, +2 or +3, adding that number of reps to each movement.

Roger sent me this picture yesterday - he is a rookie firefighter with LA City - and he's obviously earning his keep. Roger trained with us for about 8 months prior to the academy to ensure he was physically ready. As a rookie, his station is keeping him pretty busy, but he's hoping to get back in to train with us again soon.



Today's Workout
"Double & Half Fight Gone Bad"
Complete Six, 2 minute 30 second rounds with 30 seconds between each round.
During each round, spend 30 seconds at each of 5 stations:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
Score one point for each rep (calories on the rower). Score is the total number of reps over all six rounds.

In yesterday's back squat workout, LOTS of people set PRs (personal records) and Gym records including: Trevor (pictured below - 395 lbs), Shirley - 205 lbs, Becca - 190 lbs, Sean - 325 lbs, Mtano - 315 lbs, and I'm sure MANY others. If you set a PR yesterday, lets hear about it!



Today's Workout
"Mary"
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols
15 Pull Ups

Did you ever stop to think about the notion that CrossFit is training for your life? I subscribe to a weekly leadership newsletter called Kostenbaum's Weekly Leadership Thought... and the one I got this week, I wanted to share with you all... Remember, he is addressing leadership, business and people in the broad sense, NOT CrossFitters...

THROW YOURSELF INTO YOUR WORK
Here is where good performance breaks through to great performance: How much you throw yourself into what you do, how much you commit yourself to discipline, how much you push beyond the comfort zone. How much you surrender your soul and your body to the task at hand is the measure of your talent. And these are choices, decisions about who you are and decisions about how you live. And they are choices for continuity -- not just an inspired week or month, but a dedicated lifetime. This surely is well beyond mere language and words. But if we talk about training, we start with language and words, so that people can after that make the personal lifestyle and identity choices to be the kind of living person that they describe in the language that they use.

Sound familiar? CrossFit is the physical embodiment of life - and it begins with words and language. Every time we practice "throwing ourselves into what we do, surrendering our soul and body to the task at hand," we are practicing this "skill" for every aspect of life. Training in CrossFit is training for life. What do you think?


Matty - all finished with FGB - or is it finished with him?

Today's Workout
Back Squat 5-4-3-2-1-1-1-1

Saturday's Fight Gone Bad workout was Kat & Ben's last workout for awhile at Petranek Fitness. Kat's going to be fighting federal crime in Washington DC and Ben's going to be studying abroad in Spain (and no, I don't mean studying "a broad"). It's been so great having the two of you here for the relatively short time we have. I think I can speak for our entire community in saying that we'll all really miss you - and are planning on your triumphant return sometime in the not too distant future!!



Today's Workout
21-15-9 rep rounds for time of:
Sumo Deadlift High Pulls, 95 pounds
Pull Ups

Smitty & Bettina bear the loads - and their partners, Matty & Colleen, look like they're having way too much fun. But not to worry, each got their chance to carry and be carried!

Whether you've been watching Olympic weightlifting this past week or not, there is a game of cat and mouse that goes on behind the scenes that has nothing to do with lifting the weight, rather in selecting the weight you're going to lift. Read about it here - from the NY Times.



Today's Workout
Complete 200 push-ups for time.
Any time you drop to your knees, or shift into a position that allows you to rest, run 400m.

In the photo below, Steph, a relatively new member at Petranek Fitness, works on her form in the deadlift. This lift, when combined with the back squat, bench press and shoulder press (also known simply as the press) comprise the slow lifts. These are the barbell movements that when done correctly, develop incredible strength in an athlete. THE expert in the slow lifts, Mark Rippetoe, just happens to also be a CrossFit coach and affiliate. His book, Starting Strength, is the bible for the slow lifts, and he teaches the CrossFit Basic Barbell Certification about 10 times each year. To get to know Rip a little better, click here to read a great interview with him on T-Nation.



Today's Workout
"The Vortex"
With a continuously running stopwatch,
Run 1.5 Miles
At each minute mark, alternate between 10 jumping lunges (one rep is both left and right) and 10 push ups (so at minute 1, do 10 jumping lunges, minute 2, 10 push ups, etc)
Continue in this fashion until either you have finished 1.5 miles, or you get "Vortexed" (have no time to run after finishing your lunges or push ups)
If you finish, your time is your score. If you get Vortexed, your time at the Vortex and your distance completed is your score.
If you finish, next time you do this workout, try Vortex +1 (11 jumping lunges & 11 push ups), Vortex +2, Vortex +3 until you find the point at which you do get Vortexed.

Page, visiting LA for the summer, has been training with us for the past two months. She's become quite that little athlete in that time and is now a force to reckon with! I know the 6am crew will miss having her around!



Today's Workout
10 rounds for time:
15 Burpees
3 Handstand push-ups

Erica C. sent me this yesterday after she saw that only 27 people have signed up so far for the Fight Gone Bad III (by the way, our goal is 100!) It's her story from her experience of the event last year. I could relate to her story - on many levels, and was blown away by her willingness to share some things that while we all feel, rarely expose about ourselves. I laughed, I cried, two BIG thumbs up. Erica, thanks for sharing this with us all!

Why I'm Doing Fight Gone Bad?
Why do Fight Gone Bad? Sure it's a fundraiser. Sure it's for a good cause. Both important reasons. But frankly, I'm doing it because it's a blast. I think only 2 people got lower scores than me at last year's FGB (my first), and I can still honestly say it was one of those peak experiences Abraham Maslow talks about. And if you've never heard of Maslow, just know it was an effing good time.


Ben heads down a hill near the Santa Monica Pier.

Today's Workout
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlifts
Dumbbell Front Squats
Dumbbell Push Press
- deadlift weight - men - 225 lbs, women - 155 lbs
- use the same set of dumbbells for the front squats as you use for the push press

When you finish your workout, do you feel like John looks? If not, you might want to re-think what you're doing and how you're doing it. A workout that doesn't push you outside of your comfort zone is also one that doesn't help you grow and improve. This doesn't mean you have to set a personal record (PR) every workout, in fact, if you set yourself up to expect this, you will be sadly disappointed. Before you start your workout, make a promise to yourself that you will go as hard as you can, today. Doing this, day after day after day... this is what really counts and what will ultimately make all the difference.



Today's Workout
For Time:
1 Rope Climb
15 Burpees
2 Rope Climbs
15 Burpees
3 Rope Climbs
15 Burpees
4 Rope Climbs
15 Burpees
4 Rope Climbs
15 Burpees
3 Rope Climbs
15 Burpees
2 Rope Climbs
15 Burpees
1 Rope Climb
15 Burpees

I was reading Is Stretching All It's Cracked Up to Be? yesterday, and I was thinking to myself as I read it, "They just don't get it." Stretching is not something athletes do to prevent injuries; stretching brings flexibility, enhanced circulation, improved elasticity and suppleness in muscles and tendons, a greater range of motion in joints. In turn, this enables us to live our lives with greater ease and less effort, to move gracefully, with balance, coordination and agility. As athletes, it also can lead to major advances in strength, speed and power. Remember, you have a choice as you go through your life, do you want to move more like Baryshnikov or Herman Munster? I would suggest that if you think you move more like the latter, you've unconsciously already chosen... and it's not to late!


Felicia finishing her dumbbell clean & jerks.

Today's Workout
For time:
21 Thrusters
400m Run
15 Thrusters
400m Run
9 Thrusters
- men - 135 lbs / women - 95 lbs

If you've been in to hear our spiel about CrossFit, you know that our program is based on functionality, intensity and variety, and we're especially good at helping people develop general, all-around fitness. You know, the kind of thing that you notice when you're going about your real life, or playing your sport and suddenly things seem a little easier, or you seem a little less taxed, or a bit faster. Karen wrote about this in her life in her August 6th entry of her workout journal.


Damien, Erica, and Colleen, recently spotted on Santa Monica beach, CrossFitting!

Today's Workout
21-15-9 rep rounds for time of:
Hang Power Cleans - 95 lbs
Shoulder Press - 95 lbs
Push Ups
Burpees

Every time an athlete in a sport goes out to an event, his performance is measured - by a clock, a scale, a judge, a stopwatch, or a scorekeeper. Even in practice, times are measured, judgements are made, scores are kept in order to see just how well you're performing. CrossFit is the first and only fitness program that I've ever seen that brings the same level of accountability to every-day fitness training both in and out of the gym. Knowing where you are is the first step toward seeing where you're going.


Squats for everyone!

Today's Workout
Complete as many rounds as possible in 20 minutes of:
12 Dumbbell Clean & Jerk - 45 pound dumbbells
400m run

I have been keeping a workout log ever since I can remember. I use it to help me remember what the heck it is that I do each day, month and year so that I can look back on my training and see where I am, how far I've come, and how far I have still to go. I also have seen over years of coaching that the people that write things down also happen to be the ones that get the best results... time and time and time again. Well I've recently discovered that I'm not the only one to discover this phenomena... it's actually be shown with food journals that people that keep them lose much more weight that those that don't. Read about it HERE in Time Magazine.


Whoa - is Smitty REALLY that big?

Today's Workout
21-18-15-12-9-6-3 rep rounds for time of:
Ring Dips
Deadlifts - 225 lbs

On Saturday at the challenge, Shay, a friend of one of our students, brought his super slow motion camera with him to shoot some video. It takes movies at 300 - 600 frames per second (normal for a movie is about 30 frames per second). The result is the video you see below. It's pretty damn amazing to watch - and he only took about 2 minutes of total footage! Thank you, Shay - we hope to be seeing more of you and your videos in the future!



Today's Workout
Handstand Practice - Practice coming up into a handstand (not against a wall) - accumulate a total of 150 seconds in