Our first six weeks have gone by in a blur and we've had a fantastic time coaching our members towards elite fitness! Forty-two days and 42 members! To all of you we offer our sincere thanks for being such awesome people. The improvements to your fitness we've seen in such a brief time period are nothing short of extraordinary!
As we continue to grow our community, we'll soon be adding classes on Tuesdays, Thursdays, and Sundays. Of course, your input is extremely important to us, so be on the lookout for a brief survey. Also, please feel free to offer any input at any time regarding your experience with us.
Additionally, most of you who have been with us for more than a few weeks have received your Nutrition Check-In email. If you haven't already, it is time to start logging your nutrition and to schedule a meeting with one of the coaches. Remember, our Hierarchy of Fitness is built upon the base of nutrition, so start logging your food (when, what, how much) today!
"CrossFit Games Open 11.6"
AMRAP 7 minutes of:
Posted by Zareh.
Our goal at CrossFit 818 in Glendale is your success. We're here to make sure you get the tools you need to live fit and healthy lifestyles. Part of our job as your coaches is to make sure that you don't burn yourself out by getting in over your head with this whole CrossFit thing. After your intros, when we talk about the packages we offer, we always provide our suggestion as to how many times per week you should attend our classes. Even more importantly, if our students try to jump in too quickly and insist on going for the unlimited package, we steer them towards a more manageable load. Our job is to give you the highest chance of success over the long term.
That means we have to provide your body with a chance to get accustomed to the demands of CrossFit, not just throw you head over heels into our unlimited package just because it's our most expensive package. As your coaches, we've gotta set you up for success from the get-go. That means putting you in the right level to get your body the stimulus it needs to progress. That also means that when it's time for you to start coming in more often, we're gonna tell you. And when we tell you to move up, we're telling you because it's the best thing for you; we're tell you because it's what you need.
If you think you're ready to take the next step, come talk to us!
"The Bear Complex"
7 sets of the following sequence:
Touch and go between sets, bar can rest anywhere but on the ground.
Repeat for 5 rounds, resting as necessary between rounds and increasing load.
Posted by Armen.
A picture is worth a thousand words, so today's blog post will be a 5000 word essay on winning... Enjoy!
5 rounds for time of:
15 Hang Power Snatch (95/65)
Posted by Zareh.
Understanding how and why to fuel your body is crutical (crucial + critical!) for achieving all of your FITness goals. There are a lot of unknown truths and even more untrue myths floating around about nutrition.
Below is a post from CrossFit Oakland about dairy. Read and enjoy!
One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient dietary calcium. With that in mind, I thought I’d offer up a few suggestions for keeping those bones healthy sans dairy. Take note, though: I’m not saying dairy is bad or that it can’t be used as part of a healthy diet (although individual results may vary), I’m simply laying out a case against the argument that you can’t get adequate calcium unless you’re eating dairy.
1. Eat your greens!
A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk!
The following foods are essential for maintaining strong bones: Kale, Parsley, Sesame seeds, Soft shell crab, Sardines and anchovies (small fish with edible bones), Bok choy, Brocolli, Brussels sprouts
2. Get Your Daily Dose of Sunshine
Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.
3. Do CrossFit
Bone is living tissue that responds really well to exercise. Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!
When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.
Calcium supplements are best absorbed when they are chelated (bound) to amino acids. It is also necessary to have adequate stomach acid to digest and absorb calcium. If the stomach produces too little stomach acid (hydrochloric acid), calcium remains insoluble and cannot be metabolized. That being said, the recommended daily dose of calcium is highly individual and depends on factors like age, gender, activity level, etc.
Taken from: CrossFit Oakland (http://www.crossfitoakland.com/archives/2010/09/no-dairy-no-problem-3-non-dairy-ways-keep-bones-strong)
Aram gets a 53lb. TGU at CrossFit 818 in Glendale!
25 Overhead Squats (135/95)
50 Kettlebell Swings (53/35)
Posted by Chris.
All of us have busy lives with responsibilities and people depending on us. Sometimes, life can get so busy that we try to look for things to cut out... friends, hobbies, fitness. But when you feel overwhelmed, the worst thing you can do for yourself is to eliminate those things, because without them why are you staying busy in the first place? Your friends keep you grounded, your hobbies give you a way to stay sane, and your fitness is the glue that keeps it all together!
Here at CrossFit 818 in Glendale, we call our members if we haven't seen them in a week... the number one excuse we hear is "I've been really busy". So what do you need to get through that busy period? How about the mental clarity, self-confidence, and energy boost you get from CrossFitting three or four times a week?! If you don't take care of yourself, how are you going to get through the busy times that inevitably pop up in life? Stop making your fitness something you do and start making it something you live, every single day. Otherwise, you'll wake up one day and find out you're just a spectator in your own life.
When things get really busy, make the time to get into the gym. We'll make sure you get what you need to keep you moving through the toughest times!
Nareg is one of the busiest people we know and yet he makes the time to get a huge snatch PR! How do you think the rest of his day went?
3 rounds for time:
10 Deadlifts (255/155)
50 Double Unders
Posted by Zareh.
Stay moving. Stay active. Don't get dusty. Dust settles on those who sit around, on those who do nothing. Think of the things that get dusty: clothes you don't wear, shoes you don't use, movies you don't watch. These are all superfluous, useless, and unnecessary. You are none of those. You are not meant to be dusty.
Dust settles on the dead too. As long as you have breath in your lungs, blood in your veins, acid building up in your muscles, you better use it. Dust settles on the dead and it's the responsibility of the living to not be dead. So don't get dusty. Don't stop long enough for things to settle on you. Don't settle long enough for something to settle on you.
Run, jump, lift, scream, listen, critique, learn, move, and don't get dusty.
3 rounds for time of:
20 Thrusters (45lbs.)
15 Calories Rowed
Posted by Armen.
Some of you may have noticed that the upper portion of our whiteboards are all dominated by what we call our Leaderboards. While a good portion of you may know what they're for, I wanted to write a post to really lay it all out.
The next time you're in the gym, take a good look at them. Their simplest function is to record the top five scores (times, weights, reps, etc) in a variety of common benchmarks ranging from workouts (like Nancy or Jackie) to max efforts (like max clean and jerk, max reps pull-ups, or fastest 400m run). That's pretty easy, right? Well they have another, more important function that stems from that scorekeeping.
The Leaderboards help build a sense of community. You come in and see someone has knocked you down from 3rd to 4th and now suddenly you're motivated to hit that benchmark harder to reclaim your spot. Or one day you're reading the boards and you see a time or score that just looks absolutely amazing and you're suddenly inspired by that performance. Even better, the feeling you get when you actually make it onto the leaderboards…pride, happiness, excitement!
Those leaderboards serve as a constant reminder that there's always room to improve, that competition is a big part of what we do (both against ourselves and against our peers), that everyone here goes through the same insanely hard ass-kicking workouts that you do, and that together we can lift each other up to great achievements!
"Death By 10 Meters"
With a continuously running clock,
athletes will sprint every minute, on
the minute, adding 10 meters every
minute until they cannot complete
the necessary number of sprints in
the allotted time.
Posted by Armen.
There's nothing quite like getting your sweat on with your significant other! (Yes, I just went there.) Most of you know that CrossFit is the best way to get ready for our extended California summer, but did you also know it is a great way to spend an hour with your partner? Here at CrossFit 818 in Glendale, we believe in the awesome power of community, and that's why we LOVE when couples workout together. I enjoy watching couples compete against each other, encourage each other, and grow closer through their shared experience. Getting fit together is nice bonus, too!
Even if you can't make it to a CrossFit workout together, spend a couple of hours of your free "together" time getting your heart rates up rather than just sitting on the couch. Guys, just don't get upset when the ladies start kicking your butts in workouts!
"5 Foot Blue"
10 rounds for time of:
3 Power Cleans (135/95)
6 Wall Balls (20/14)
Posted by Zareh.
I got into a discussion with a prospective student about our program and how it can lead to some REAL life changes. I went on to explain that we provide fitness and nutrition coaching, specifically CrossFit and Paleo/Zone. This got me thinking about what “coaching” really is and why it is so important to the success of our students!
Here’s what I found as a definition of Coaching: “Coaching is a method of directing, instructing and training a person or group of people, with the aim to achieve some goal or develop specific skills. There are many ways to coach, types of coaching and methods to coaching. Direction may include motivational speaking. Training may include seminars, workshops, and supervised practice.”
This Wikipedia definition matches the CrossFit 818 program to a “T”, and really demonstrates what we stand for. Here at CrossFit 818 in Glendale, we are a training program that helps each individual reach personal goals while developing fitness, nutrition and lifestyle skills.
Our coaches are here to guide you to get you to your goals and achieve all that you are capable of. We have an open door policy and are here for each and every one of you whenever for whatever you need! So CrossFitters please don’t hesitate to come to us with anything.
We love “coaching” all of you!
AMRAP in 8 minutes of:
3 Box Jumps (20"/12")
9 Snatch-grip Deadlifts (50% of Snatch 1RM)
Posted by Chris.
We are in the middle of the 2011 CrossFit Games Open season, which allows athletes from all over the world to compete to find the Fittest Man and Woman on Earth. During these past several weeks, I have completed every posted Open workout to the best of my ability. Last week's workout included a movement called the muscle-up.
The muscle-up is a gymnastic movement in which the athlete hangs from a pair of rings, pulls himself or herself up into a dip position and then pushes our of the dip into a full extension. In high level gymnastic competition, the muscle-up is considered a basic movement and isn't even scored! For CrossFitters, it represents one of the more dynamic gymnastic movements we'll do on a set of rings and requires quite a bit of coordination and strength to complete.
During the course of my training last week, I finally achieved a long-time goal of completing the muscle-up on a set of rings! After the sense of elation passed, I felt a bit deflated. My goal had been reached, now what? Would I allow myself to relax for a bit? Would I move on from the muscle-up to another movement? I didn't know. Since then, I have decided to continue working on the muscle-up until I can comfortably perform it with strict form and during a workout.
The key for you is to have a plan ready for what you will do after you reach your intermediary goals. Without further goals, you run the risk of losing more than you have gained because you no longer have a purpose or motivation to work as hard as you did in achieving your goal. Planning multiple stages of goals also gives you smaller steps to take and more opportunities to succeed, without the risk of a letdown in the case that you take too long to reach your goal or you reach it and you don't know what to do next.
What are some of your fitness goals? How have you split up those goals into manageable intermediary goals for yourself? Share in the comments!
Andreas Aguilar opens up his routine with the best muscle-up I've ever seen... Mine wasn't quite as smooth!
"Walk It Out"
5 rounds for time of:
30 second Plank hold
30 second Side Plank hold (left)
30 second Side Plank hold (right)
Posted by Zareh.