When did you first start CrossFitting?
I started Cross Fitting in October of 2012 and I started with 818
Tell us about your sports and fitness background
I played baseball and basketball throughout my child hood until I was about 15 and then I focused strictly on Lacrosse and that became my main sport for me throughout high school
How did you first get exposed to CrossFit? Take us back to your first WOD...what was it, and how did it feel?
I was first exposed to 818 when I was running down Brand Blvd and I saw a gym full of squat racks and barbells and I realized that it was a crossfit gym
I have no clue what my first workout was, but I know that anything with a barbell back when I first started was absolutely horrendous because I had zero mobility and was a weak and small runner
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
I wasn't really taking crossfit to seriously until the beginning of June when one day after a workout I was going to do some toes-to-bar Tyler told me to back squat instead, so I did. I squatted 95lbs for a 3x5 and it was the terrible and after I squatted Tyler told me start pressing, deadlifting, and squatting every week. That lead to me doing the linear progression strength training program and I followed that program religiously for 4 months.
After the 4 months I had gained 50lbs of mass I went from weighing 125lbs to 175lbs and more importantly my squat went up 150lbs from 95lbs for 3x5 to 245lbs for a 5x5. My 5RM deadlift started at 145lbs and my 5RM is up to 320lbs. I am incredibly satisfied with my transformation from being a small 125lbs to a strong 175lbs
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
Everything that I commit to in my life I give it my 100% effort and I knew that committing to getting stronger and become a better athlete it was going to be extremely hard but I was ready. Putting on 50lbs and adding nearly 200lbs to my deadlift and 150lbs to my squat in 3 months were things that I could have never imagined myself doing
Please share with us any favorite CrossFit / CF 818 moments:
I don't have a particular favorite 818 moment but everyday it is great to be at 818 and be around genuine people with a positive attitude
Any advice for people just getting started?
Commit yourself to Crossfitting and it will change your life in a positive way and more importantly enjoy the process and the experiences along the way
What are your hobbies, interests and/or talents outside of CrossFit?
My life outside of Crossfit and what I am passionate about is music. I am a producer and artist and I own my own Production Company, record label, and management company
Colin works on his power clean!
6 rounds for time:
24 Walking Lunges
Posted by Zareh.
Every once in awhile the powers that govern the universe seem to conspire against you: you had a bad day at work, you were late to class because of traffic, the workout is comprised of movements that you aren't particularly good at. Every hour feels like a slugfest akin to Rocky versus Apollo Creed. I like to think of these days as focusing more on developing mental toughness than training. These are the kinds of days where it would be easy to tell the world to take a hike and watch reruns on Netflix until you fall asleep on the couch, but we are better than that - aren't we? I can tell you from experience that I feel a sense of accomplishment when I soldier through a day like this. I probably didn't do very well on that workout that had double-unders, heck, I may have come in dead last, but I survived through a pretty tough day that's got to be worth something. Hang in there - some days are better than others.
JB getting a little help from his superfriend RFJrJr during a mobility sesh.
A. Hang power snatch + BTN push press + good morning
(3+3+3, find heaviest set possible)
B. AMRAP 12 minutes
25 double unders
Posted by Commish
Reminder on the gym schedule through the end of the year:
Tuesday 12/24 - 5AM, 6AM, 7AM, 12PM (half day)
Wednesday 12/25 - Closed
Tuesday 12/31 - 5AM, 6AM, 7AM, 12PM (half day)
Wednesday 1/1 - Closed
...and some upcoming events:December 14th - NLI III Competition
Some of your fellow 818ers will be competing in the Winter NLI event at Cal State Dominguez Hills on December 14th. They've been training hard and it should be a really fun and exciting event overall, so I strongly encourage everyone to come and watch your friends put themselves out there and test their grit! More details can be found on the Legendary Competitor website here
.December 14th - CrossFit 818 Annual Holiday Party Shenanigans Fun Times!
The night of the 14th, we'll be getting together for our Annual Holiday Party Shenanigans Fun Times! The location is still TBD (I heard a rumor our go-to dive bar closed down, but I'm working on finding a new place). Until we get the spot locked down, make sure to keep that night open! We'll announce the location ASAP, and you definitely won't wanna miss this one :)December 28th - CrossFit 818 Annual CrossFit Total
On December 28th, the last Saturday of the year, we'll have only one regular class from 8:30AM - 9:30AM. Then at 10AM, we'll begin our Annual CrossFit Total event. In the CrossFit Total, you'll find your 1RM back squat, 1RM strict press, 1RM deadlift. We'll begin promptly at 10AM by splitting up into small groups (4-6 people), then we'll begin working to find our maxes. We'll spend about half an hour on each movement before moving on to the next so the entire thing will take about 90 minutes.
This event is included in your membership already, and it doesn't require any specific level of experience! It's a great way to see where you're at and to get started setting goals for 2014. This event is always a hit and is a lot of fun, and I can't wait to see everyone put up some BIG numbers!
As always, let me know if you have any questions.
Eddy knows how to kick it after a hard workout!
5 rounds for time:
15 overhead squats (95/65)
Posted by Armen.
I have to admit that I didn’t eat very well this past weekend. I ate too much bread and had a few too many adult beverages. I am really feeling it today. I can’t decide if I’m getting sick or if I have a gluten hangover.,
When I first cracked by gluten habit a couple years ago after my initial nutrition check in, I had a couple pretty severe reactions happen to by body. A few days of serious brain fog and soreness made me feel sort of lost and tired. I couldn’t focus and my brain felt restless. After the feeling of lethargy subsided I felt amazing. I’m looking forward to that feeling again.
I’ve done a little research on the topic of how to cure gluten hangovers. Most of the time people experience a bad metallic taste in their mouths and no amount of water will make it go away. The most important step is remaining hydrated. If you need any information about water consumption and proper hydration there are many past blog references on this topic.
Gluten hangovers are brought on not only by the consumption of gluten, but also the sugars that are associated with it. To get your body, and brain, back on the right track, a couple spoonfuls of coconut oil twice a day and avoiding any type of high glycemic carbohydrates will help speed things along. Your body is transitioning from using glycogen (sugars) as it’s main energy source to ketone (fats). Eating sugar and avoiding healthy fats can prolong your symptoms.
There’s no cure all for gluten sensitivity, besides avoiding it and living a healthy lifestyle. With these two simple steps, and a couple days passing, you will feel better again.
Are any of you experiencing a gluten hangover?
Zea is going to kill me for this, but it might be worth it:)
Fight Gone Bad!
AMRAP 3 - 5 Minute Rounds with 1 Minute Rest
1 Minute at each station
Wall Balls (20/14)
Sumo-Deadlift High Pull (75/53)
Box Jumps (20)
Push Press (75/53)
Posted By Tyler
Thanksgiving is over, the end of the year holiday season is in full swing and it can be a busy time at work and at home. But now is not the time to put your fitness on hold! Why would you take that great momentum you have built up and put a stop to it by making excuses not to get to the gym? Yes, we'll still be here in January, but it is freaking hard to get your fitness back on track after a long lay-off. So, plan ahead! Make your fitness a priority. Earn those seemingly endless holiday feasts. And if you need any help staying on track, don't hesitate to ask your coaches for help!
Vito doesn't want to work out all by himself during the holiday season, so come keep him company!
Hang Squat Cleans (135/95)
Posted by Zareh.
Thanksgiving marks the start of the official Holiday Season in the Selvage household. Every year when I was a kid the day after Thanksgiving was one of my favorite days of the year. We celebrated Christmas every year at my grandparents house, which was about a 10 minute bike ride from my parents house, in the mean streets of Colwich, Kansas. Population 1200. After stuffing myself silly with copious amounts of turkey and pumpkin rolls, I would get up the next day and help my Grandma decorate the family Christmas tree. It's things like that I won't ever forget.
Have some fun tomorrow with your friends and family. The gym will be closed all day. Friday morning we are open for a special 9 A.M. class only. No sign up is required, just show up and be ready to work that sweet potato pie off. Personally, I'd like to thank all of you for being part of my extended family. I have a truly amazing network of friends thanks to all of you.
Mike is thankful for his sweet new personal protective equipment.
3 Hour AMRAP
Posted by Tyler
There are a few things about the end of every year that remain the same: Thanksgiving, Christmas and cold weather (well, cold to me at least). I'm pretty ambivalent when it comes to all the "holiday cheer" but the one thing that does resonate with me is the act of giving thanks as well as giving to other people. Between Thanksgiving and the new year I like to spend a fair amount of time contemplating what I am thankful for, what I have accomplished and what I am working toward. I want this blog to serve as a thank you note to the members of CrossFit 818. I have been fortunate enough to be able to coach a community of people that are more family to me than clients. Being able to effect positive change in people's lives through fitness has been one of the most fulfilling things I have done and I view coaching as a passion rather than a job. So without further ado, thanks to my fellow coaches, members and friends at 818 for letting me do something I love on an a daily basis!
Mike and Dodgeball are thankful to be done with a workout!
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
Five rounds for score. Rest 1 minute between rounds.
Posted by Commish.
This past weekend we had the Finals for our Fran Challenge and oh boy was it awesome! The average improvement was 16%, which is huge considering we only looked at differences after 5 weeks and that we're dealing with a workout that is already so very short in nature! I'm happy to announce the winners and their prizes here:
Women's Fastest RX time - Nar, with a 6:44 (which was an 18.5% improvement from her baseline as well!)
Men's Fastest RX time - Adrian, with a 3:30 (which was a 28.3% improvement from his baseline!)
3rd most improved - Adrian, from 4:53 to 3:30, a 28.3% improvement!
2nd most improved - Chris Miranda, from 7:02 to 4:53, a 30.5% improvement!
1st most improved - Kelly, from 7:57 to 5:18, a 33.3% improvement!
The fastest RX times each win $100 straight cash, and each of the top 3 most improved get a free month of membership.
The important thing to take from this is that major improvement is definitely possible (and is the norm) if you show up, work hard, and apply yourself to working on your weaknesses. Big congrats to all the participants and the winners :)
Just a reminder about this week's schedule:
Tuesday - Regular Hours
Wednesday - Open through the 6PM class (7PM and 8PM are cancelled)
Thursday - Closed
Friday - Regular classes cancelled, and 1 special funtimes class at 9AM (no need to sign in, just show up at 9 and be ready for a doozy of a workout!)
Saturday - Regular classes, but no Wreck Shop in the afternoon (so we're closed after 11:30AM)
Sunday - Regular classes, but no Yoga
And lastly, we're going to be donating everything in our lost and found pile at the end of the year, so make sure to come in and check it out for any sweaters, shorts, shoes, or whatever you may have left behind!
Let me know if you have any questions!
Everyone gathers around literally moments after Brian finished his Fran!
AMRAP 22 minutes:
5 Jerk (135/95)
15 Wall balls (20/14)
Posted by Armen.
While the weather might be getting cooler it doesn't mean you aren't working hard in the gym and sweating! One of the most important things you can do to stay on top of your game is drink enough water. Here's a great piece on dehydration courtesy of http://hbmag.com/dangers-of-dehydration/
The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly what does dehydration mean? Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. To operate efficiently, most people say the body requires about eight large glasses of water per day, based on an estimate of fluid loss during a normal day. Even more water is needed during hot weather, periods of illness and when exercising. Many people simply do not take in this amount of water, preferring instead to get their intake of liquids through coffee, tea, sodas, beer or wine.
The problem is that most of these drinks have a diuretic effect which forces the body to eliminate more water than it is actually taking in – causing dehydration. In fact, some believe there is an epidemic of chronic dehydration in the US due to our caffeine and alcohol consumption.
Some symptoms of dehydration include:
Feeling dizzy and lightheaded • producing less urine and darker urine • anger, impatience • tiredness • flushed face • irritability • anxiety • depression • snoring • insomnia • short attention spans • cravings for coffee, tea, and alcohol (all diuretics).
The two most common signs of dehydration, a dry/sticky mouth or feeling thirsty – are not actually the first signs. When these 2 symptoms occur you are already dehydrated. In chronic dehydration a person may suffer from problems such as gastritis, heartburn, arthritis, headaches, depression, weight problems and even premature aging.
Dieting can also sap your water reserves. Beware of diets or supplements, including laxatives and diuretics, that emphasize shedding “water weight” as a quick way to lose weight. Losing water weight is not the same thing as losing actual fat. Remember, drinking water does NOT add calories to your diet and is great for your overall wellbeing.
So what can we do to keep healthy and hydrated? Well, the good news is that these conditions may be alleviated or cured simply by drinking more water. People with normal heart and kidney functions should slowly increase their water intake by drinking two glasses of water one-half hour BEFORE each meal. Then two more glasses of water one to two hours AFTER each meal. Drinking water with a meal dilutes your ability to digest your food.
However, don’t overdo your water intake, which can also be dangerous. Rehydration needs to occur over time, not by overloading your system. The essential thing to remember is “little and often.” A small glass every hour throughout the day is far more beneficial enabling you to utilize the fluid appropriately instead of rejecting it through overload.
As an athlete staying hydrated is extremely important and by the time you're at the gym it is already to late! So drink enough water and watch your performance and health improve drastically!
Shay-Shay and Destiny warming up!
A. EMOTM for 12 minutes:
1 Snatch High Pull + 1 Snatch
B. 4 rounds for time:
4 Power Snatch (135/95)
8 Back Squats
Posted by Zareh.
I posted this yesterday on the CrossFit 818 Facebook page, but wanted to put it here as well so everyone could see it. Don't forget that on Saturday we will not have normal classes as we will only be open for the Fran Challenge in the morning and a short WreckShop in the afternoon. While you won't be able to work out if you're not a part of the challenge, you're welcome to come by and cheer on the people who are a part of the challenge to give them that extra push and support!
So you're doing the Fran Challenge Finals on Saturday huh? Here are my biggest pointers:
1. Rest on Friday. There's no workout you can do today that'll improve your Fran time on Saturday, but there are plenty that will hurt your Fran time, so you're better off just taking the day off.
2. Drink plenty of water today. If you wait until Saturday to hydrate, it's too late.
3. Spend an extra 15-20 minutes today mobilizing your hips, calves, and shoulders. Use the pigeon stretch, the couch stretch, and any of your favorite lat stretches, and spend some time rolling around on a ball.
4. Get your mind right. You've spent the last 5 weeks working hard to make it happen and Saturday's your chance to push yourself to the limit. Mentally prepare yourself for that task using positive self talk and visualization. Spend an extra 5-10 minutes tonight and tomorrow thinking about how the thrusters will feel light, how your pull ups have improved, about your conditioning and your willingness and desire to improve yourself.
Rasta-Shay is ready for Fran!
6 rounds for reps:
Ring Push ups
Hang Power Cleans (135/93)
Kettlebell Push Press (2x53/2x35)
*spend 45 seconds working at each station then 15 seconds transitioning into the next station
Posted by Armen.