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And it Begins…

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

Running 10k in the MUD

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

Photos are UP!

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

Levitation?

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

Heavy & Fast

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

Many Faces of…

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

Beginnings

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

POWER!

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.

Jump!

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

To INFINITY and beyond!

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