And we're revisiting the first Open workout, 11.1, a wonderful 10 minute double-under, snatch couplet. If you haven't signed up for the Open yet, what are you waiting for?!
We encourage you all to participate in the Open. It will put your training into context and offer you a fun and competitive environment to test your fitness over the next five weeks.
Let's do this!
AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches (75/55)
Posted by Zareh.
A handful of people approached me this afternoon asking about the upcoming Tough Mudder and how to sign up. Here's what you need to know:
Tough Mudder Los Angeles is right around the corner on Saturday, March 29th! This event is dubbed "the toughest event on earth," and will have dozens of challenging obstacles over a course that is roughly ten miles long. As difficult as it sounds it is a great team experience and you earn an awesome orange headband at the finish line (plus a free Dos Equis beer!) Right now 7 of us are signed up and we are hoping to get more people on the team. If you are interested in joining the 818 team check out the link below and follow the instructions.
Here's the link to sign up (team name: CrossFit 818, password: cf818). Do it, you know you want to!
Julie carrying her kettlebell during a workout!
A. 15 minutes pull up/handstand practice
**alternate between holding/practicing handstands and practicing kipping pull ups**
**can work on strict pull ups, hspu, shouder taps, negatives, etc**
B. EMOTM for 18 minutes:
odd - row for calories (18/13)
even - 5 pull ups + 5 box jumps (24/20)
Tired of hearing me tell you to sign up for the Open? Well, here's fellow 818er Edwin Belen's perspective on it:
I'm about as stubborn as they come. I remember when first starting at 818 how Armen recommended that I sign up for the CrossFit Games Open. I didn't understand the purpose as I didn't plan on going to the Games but more importantly, I was worried because I didn't know how to do many of the movements I was just starting to learn as prescribed (there is no scaling on these WOD's).
Fast forward a little more than two years and boy am I glad I signed up. Although I couldn't do many of the movements (e.g. chest-to-bar pull ups or snatch 135 lbs), I could look back and see how much I've improved. Further, the way I believe the Open is programmed is to allow many of us including newbies to at least do a few reps. Probably the best reason is to cheer on your class as they also try their best at these WODs.
Last year, there was a burpee and snatch WOD. The snatches for men in the second round were 135 lbs. I had never done close to 135 but tried a few times and failed. While still having minutes to go, I finished my Games WOD but continued snatches at a weight I can do for my Edwin WOD. This approach can be done by everyone at the gym.
I'd like to end by saying that Arin and I were chatting right before the burpee/snatch WOD and his goal was to hit 135. Not only did Arin hit 135, I believe he did it 7 times. It was exciting seeing him hit his goal and then surpass it. I would love to see that for everyone this year.
With that in mind, here are some more details on how to sign up and what to expect. Go to The CrossFit Games website to sign up, click the Sign Up link in the right corner and follow the directions there. Don't forget to include CrossFit 818 as your affiliate!
We'll be doing the workouts at the gym on Fridays during class. The Games workouts require you to have a judge in order to count and verify your score, so we'll be running class in two heats where you'll count and judge a partner while they go then they'll do the same for you while you go. After you've done the workout, you'll go back to The CrossFit Games site, login, and submit your score. From there, I'll double check to make sure you input your score correctly and confirm it.
If you can't make it on Friday or don't want to do it then, you can come to the Wreck Shop on Saturday at 12PM in order to get it done and judged.
Remember that even though The Open is the first round of The CrossFit Games, none of us are going to The Games. We're in this to have fun, test ourselves, and grow as individuals and athletes. Just participating and being engaged will be a great experience, so don't be afraid to put yourself out there and try. Trying and failing is commendable because there was effort involved, but never trying at all is just weak.
A. Every 3 minutes for 6 rounds:
2 back squats
*use the first 3 rounds to find a heavy double, then use that double across the last 3 rounds
B. For time:
kb swings (53/35, USA)
Posted by Armen.
CrossFit’s definition of fitness is: Increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (force, distance and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains). Fitness can be measured in ten general physical skills.
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maxi force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement pat- terns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
Sounds complicated right? Sometimes I like to think of my fitness as a big pile of dirt. I know thats an interesting way to look at it, I’m still a country boy at heart, so let me explain. We all have a certain genetic potential. Not all of us are built to be Olympic level weightlifters, sprinters, or triathletes. We have to do the best with what we’ve got. Most people just want to look good in the mirror, feel good, and receive a clean bill of health at the doctors office.
My overall potential is that pile of dirt called fitness. Everyday I come to the gym, I choose to move that dirt into a separate pile. Some of my dirt is in the strength, speed, and power hole. Some of it is in the metabolic conditioning pile. I’ve got a little dirt in flexibility, coordination, and agility. I’m working to move some dirt into the stamina pile.
The tricky part starts when you get closer and closer to your genetic potential. When all of the “dirt” is allocated, you have to dig a deeper hole.
Have you moved any “dirt” today?
Hilda has her shovel ready
A. Find a heavy set:
1 press + 3 push press + 5 push jerk
B. Running Tabata
tabata push ups
tabata sit ups
*tabata push ups 1-4,
400m run 5-8,
tabata sit ups 9-12,
400m run on 13
Posted by Tyler
I hope you guys are enjoying Front Desk! I have received great feedback. I also received a few questions:
"Can we sign up for multiple classes at one time?"
Not yet, that option will be available in 4-6 weeks. Hang in there!
"Is there an app?"
There is not a member app. The mobile webpage is really smooth and easy to use!
Having a class maximum of 11 really helps keep the quality of your classes high by allowing the coaches to give you as much individual attention as possible!
If you show up without signing up and put the class over its limit we have a special WOD for you:
EMOTM for 60 minutes
20 calorie row (odd)
15 burpees (even)
*If rowers are not available something equally horrible will take its place :)
THE CROSSFIT OPEN IS HERE!
Sign up and test your fitness!! If you want more details or have any questions about the open let us know!
SFH Fuel is a daily supplement that provided energy for your everyday needs through a powerful combination of protein, coconut fat (MCT's) & apple pectin
SFH Endurance is designed to increase muscle strength and power, reduce muscle fatigue, and optimize energy generation
OG 818ers Arin and Aram chatting about life.
A: EMOTM 12:
*start light, work up to a heavy heavy single
B: AMRAP 15 minutes:
200m row sprint
10 thrusters (45/33)
6 pull ups
rest 90 seconds
*sprint hard, rest well
Posted by Mike.
One of my favorite things about fatherhood is vicariously experiencing my boy's first encounters with various things in his life. His realization that splashing water is fun, the look on his face when he had his first sip of coconut water, his joy when he bangs his hand on a drum, and so on and so forth. As a CrossFit coach, I've also learned a lot by watching Zach as he goes about his day. Here are some of the things I've noticed:
1. Children are natural squatters. Anyone who says squatting is bad for you has to watch ambulatory babies for just 10 minutes and they'll change their minds. Babies squat cute little butt-to-grass, have perfect biomechanics, and can hang out in a squat all day.
2. Children love to practice. Stand up, balance, fall down, stand up, balance, take a few steps, squat, stand-up, balance, hang on to something, rinse and repeat. The single-minded determination to perfect whatever they are working on can be a fantastic lesson for us.
3. Children don't do anything half-way. Their intensity is either zero or one hundred. When they want to do something, they give it their 100%. For example, if Zach doesn't want to lie on his back he will use every ounce of his strength, every fiber of his being to turn over. It doesn't matter who is holding him down, he feels like he's applying tremendous, supernatural strength, when all he's really doing is not holding back anything. Failure doesn't exist for him in that moment.
So next time you're in the gym, channel your inner child: squat perfectly, practice your weaknesses incessantly, and commit yourself body, mind, and soul to the task at hand!
A. EMOTM 5
rest 2 minutes
rest 2 minutes
*start with a light/moderate weight, and add weight into the second piece and into the third piece
B. AMRAP 8 minutes:
*every time you miss, complete 8 wall ball (20/14)
Posted by Zareh.
Over the last couple weeks we have set aside a few classes with a large block of time devoted to working on pull-up and handstand progressions. These two movements are particularly challenging because they require a fair amount of strength and coordination. I'll point out that working on these movements when we program them in class will benefit you... but if you want to work your way to a band-less pull-up or a handstand push-up that has a full range of motion you'll want to put in some extra time before/after class. Everyone's got 5-10 minutes to practice pull-ups at the gym and as long as you have a wall you can practice handstand push-ups. The same applies for anything we cover in class. I don't like not being good at things and neither should you. Let's get to work!
A. Every 4 minutes for 20 minutes:
5 back squats
*very heavy, use the same weight across
B. 5 rounds for time:
15 push press (95/65)
rest 60 seconds
Posted by Commish.
Every week you'll hear your coaches tell you something along the lines of "this workout should be recovery" or "you'll feel better after this than you did before". Thing is, recovery is the most important aspect of improving your fitness. If you're not maximizing your recovery than you're leaving massive gains on the table.
You should be trying to get as much sleep as possible, eat as cleanly as possible, and drink as much water as you can. Further, you can't expect to kill yourself in the gym 7 days a week and expect to improve very consistently. The programming at the gym has been pretty rough lately, especially if you've been attending more than 3 classes a week, and it's important that we provide you with the space to improve as much as possible. That's why you'll run into at least one "recovery" style workout each week.
Just because they're "recovery" workouts doesn't mean they're easy though. They'll still be hard, you'll still get a great sweat on, but they're designed to give you space to practice being in control, to keep moving at a solid but controlled pace the entire time and to promote blood flow around the whole body so you can replace all the junk that adds up in your muscles after hard workouts.
AMRAP 20 minutes:
12 overhead squats (95/65)
12 ab mat sit ups
Posted by armen.
Front Desk HQ is up and running. The new system is lightyears ahead of our last interface. There was an email sent out, but for those of you that have changed your email, or didn’t get it for some reason, here is the link. All you need to do is claim your account and sign the on-line waiver. The new site is much more user friendly and will help us interact better with all of you. Mike C initiated this change and has worked tirelessly to make it as smooth as possible. He would appreciate any feedback you might have.
Kevin Ogar Fundraiser
I personally wanted to thank all of you that attended Saturday or donated to such a great cause. I had a lot of fun and I know you all did as well. The final number is still increasing and we raised over $2500. If you didn’t stick around all day here are the people that won the raffle.
Jason Depew - 1 Month Unlimited
Tadeh Danielian - 1 Week Elite Eats
Bryce Rademan - Europa gift bag/LuluLemon mystery prize
Europa Gift Bag:
Congratulations to the winners and I’m very happy to be a part of such a great community of people.
Mike C trying to remember if rowing or wall-balls is next.
1 clean & jerk
*use the first 8 rounds to find an appropriate weight,
then use the same weight across the remaining rounds
hang squat clean thruster (135/95)
rest 2 minutes
hang squat clean thruster (135/95)
Posted By Tyler
A big thanks to everyone who participated and donated to our Ogar Strong fundraiser on Saturday for Kevin Ogar. The gym raised just over $2400 for Kevin and I wanted to personally thank each of you that came out and sacrificed your Saturday morning for a wonderful cause. Kevin is doing great and is already swimming and deadlifting!
You can read more about his progress at www.kevinogar.com
A. Every 3 minutes for 15 minutes:
1st set - 5 deadlifts
2nd set - 4 deadlifts
3rd set - 3 deadlifts
4th set - 2 deadlifts
5th set - 1 deadlift
B. Tabata mash up:
KB swings (70/53, USSR)
Posted by Zareh.