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