I have a collection of my favorite inspirational quotes that I curate and reference every few weeks. There have been a lot of smart men and women who have come before me, who have found themselves in similar or more demanding positions, and who have more eloquently expressed themselves.
It helps to inspire me to try harder, push longer, endure more, think more clearly, and just generally strive to be better. The following are a few of my favorites.
I choose to compete…not because it is easy, but because it is hard, because that competition will serve to measure and organize the best of my energies and skills, because that challenge is one that I am willing to accept, one I am unwilling to postpone, and one which I intend to overcome.
-a variation of John F Kennedy's "We choose to go to the Moon" speech
Strength does not come from physical capacity. It comes from an indomitable will.
The significance of man is not in what he attains, but rather in what he longs to attain.
It is not the mountain we conquer, it is ourselves.
-Sir Edmund Hillary
You are something the whole universe is doing the same way a wave is something the whole ocean is doing.
Each of these quotes means something to me, drives me in a particular way, or reminds of a specific truth. Do these quotes resonate with you? Do you have any favorite quotes you'd like to share?
A. Every 4 minutes for 5 rounds:
2 incredibly heavy squats
*warm up thoroughly, use the first round to test your weight, then use the same incredibly heavy weight
across the last 4 rounds
B. AMRAP 12 minutes:
60 wall ball (20/14)
60 toes to bar
Posted by Armen.
WLC and “The Special”
There are some fun events kicking off in the next couple weeks. The Whole Life Challenge starts next Saturday and I know there is a lot of excitement surrounding the event. I hope all your questions were answered during The Huddle, but if you have anything else you’re wondering, feel free to ask. There’s still time to sign up! We are offering an amazing special to extend the WLC to your friends and family. The challenge will be much easier if you have support at home. I’m excited to announce that we are offering a no commitment deal for your friends and family to join the WLC, and CrossFit 818’s amazing community, for the duration of the event at a low cost of $389! This price includes the cost of the challenge, and is a great opportunity to change your life and the life of those around you.
The rock climbing event on Saturday, May 10th, is a fun way to help burn some calories and get your WLC workout in for the day. I need an accurate head count for this event so that Arcadia Rock Climbing can provide us with the appropriate service. Please sign up on the announcements board near the power platform, or on the events Facebook page. There are still waivers that need to be filled out, ask any of the coaches where they are located.
Saturday Wreck Shops
Saturday Wreck Shops, aka open gym hours, are a great way to work on weakness, primary lifts, and get in some auxiliary work. I am in serious need of a Saturday weightlifting buddy. It’s the pillar of my training week. Every Saturday I squat, press, and deadlift heavy. I could really use someone to endure the pain with me and I’ll help you work towards your training goals. My only requirement is consistency. If you’re interested, just ask.
Part A: 3x5 bench press
*warm up, then use the same heavy weight across each of these sets
Part B: EMOTM for 15 minutes:
20 kb swings (53/35, USA)
45 second side plank
4 turkish get ups (2 each side)
*rotate through (1st minute is kb swings, 2nd is plank, 3rd is TGU, 4th is kb swings, etc)
Posted by Tyler
Our first Sunday Funday took place yesterday with CrossFit Santa Monica and it was a great success! We spent a fair amount of time running around in the sand, doing kettlebell swings and ground-to-shoulders with some slam balls. It was a lot of fun getting to meet some new people who also do CrossFit, and, in my opinion, it was nice to do a workout outside of the traditional gym setting - I don't know about you but my calves hurt! Weekend excursions will be a fixture in the coming months so make sure to keep your eye on this blog and our Facebook page to see what's coming up!
A group shot of CF 818 and CF Santa Monica's Sunday Funday crew!
A. EMOTM for 12 minutes:
1 really heavy clean
*use the first 6 minutes to warm up to a really heavy clean, then use the same weight across the last 6 minutes
B. Tabata mash up:
Posted by Commish
The Southern California weather continues to warm up and summer is just around the corner... so why are you procrastinating when it comes to making time for your fitness?! Now is the perfect time to get that ball rolling again or take it to the next level. Get into the gym today and get your fitness on the right track.
And if you haven't yet registered for the Whole Life Challenge, what are you waiting for?
You can have results or excuses, but not both!
A. Every 2 minutes for 7 rounds:
3 snatches off the high blocks
*use the first 3 rounds to work up to a moderately heavy weight, then use that weight across the last 4 rounds
B. For time:
Posted by Zareh.
Attention 818ers! Our first Sunday Funday will be taking place this Sunday, April 27th at the beach! Here is what you need to know to show up and have a blast:
Who: CrossFit 818 & CrossFit Santa Monica
When: Sunday, April 27th at 10:00 AM
Where to park: Public lot just south of 2600 Barnard Way, Santa Monica, CA 90405 - $10 for the whole day. Here is a map of the location.
Where to meet: We will meet on the beach just south of the parking lot.
What to wear: Normal workout gear, bring a swimsuit if you want to stay at the beach afterward!
What to bring: Sunscreen, water, money (preferably cash) for parking and lunch.
What to eat: We will be ordering lunch from Poke-Poke (Yelp review here) - $10-15 depending on what you want.
Plan on showing up around 10:00 AM so that we can start by 10:30 and beat the normal weekend beach crowd madness. The workout will be team based (just like our Saturday workouts) and won't involve swimming - feel free to jump in the surf afterward though! Carpooling wouldn't be a bad idea, feel free to use the comment section to sort that out. If you have any questions feel free to drop me a line at email@example.com. Hope to see you on Sunday!
George is down for a Sunday pump, are you?
A. Every 3 minutes for 5 rounds:
4 heavy heavy back squats
*use the same weight across each interval
B. AMRAP 12 minutes:
10 box jumps (24/20)
20 wall ball (20/14)
Posted by Commish
CrossFit workouts are hard, you figured that out on your first day. But is it fun? Yes, it is incredibly fun.
Each day you come in here, you push your body to its limits, you learn new tasks and skills, and you do things you never thought you could do. You're constantly trying new things and reaching new heights, and even though it's hard you're still having a great time!
And next time you think you're having a terrible time and you hate what you're doing, do what I do: take a step back and smile during your workout. Research has shown that merely smiling makes your happier while scowling makes you more upset.
20 pull ups
20 pull ups
20 pull ups
20 pull ups
20 pull ups
Posted by Armen.
Why should I participate?
The Whole Life Challenge is an opportunity to change your life for the better. Participating in this 8 week event will give you an understanding of how your body can work at it’s optimal performance level. The length of the challenge will allow you to break those bad habits that have been plaguing your everyday life, probably without you knowing it. This challenge encompasses a lot more than just diet. Points can be earned for exercising daily, mobilizing, and taking supplements. The points are based on an honor system and measurements of your waist, at the belly button, and legs, at the thighs, will be taken. We are also doing a baseline workout that will be announced at the info session. The same workout will be tested again at the conclusion of the challenge. The prizes for this event are in the works, but I can assure you that they will be of epic proportion.
We have received many questions about how the challenge works. There’s a lot of information to cover, so we are going to have a Q&A information session on Monday, April 28th at 7:30 P.M. You can follow updates for the event on Facebook here. The FAQ and Rules section on the Whole Life Challenge website are a great reference for how the scoring and flow of the overall competition works. Make sure that you are signing up under the CrossFit 818 team. Click here to sign up.
Personally, I know that I have bad habits, I just cant seem to break them. Diet has always been the most difficult part of my overall health and fitness plan. I love food and I have an insatiable sweet tooth. I’m really looking forward to using this event as motivation for myself to lose a few pounds. I know how hard it is to lose weight. I’ve struggled with it my entire life. There’s not a day that goes by that I don’t look at myself in the mirror and wonder what a skinnier me would look like. I know it’s a terrible circle to be in, and thinking that way certainly doesn’t help. Ok… onward and upward. What does this challenge give you an opportunity to change?
Part A: Every 90 seconds for 10 rounds:
1 3 position clean & jerk
*1 3 position clean & jerk is: high hang clean + jerk, mid thigh clean + jerk, below knee clean + jerk
*work on getting under comfort with the movement then speed and stability
*aim for between 60-65% of 1RM clean & jerk
Part B: EMOTM for 10 minutes:
5 toes to bar
*both each minute
Posted by Tyler
When did you first start CrossFitting?: 04/8/13
When did you first start training at CF 818?: 04/8/13
Tell us about your sports and fitness background: I played little league baseball from 12 years old up until high school baseball. I was actually pretty good at most sports. I also trained Muay Thai for 2 years in my early twenties and worked out at the gym most of my life.
How did you first get exposed to CrossFit? Take us back to your first WOD...what was it, and how did it feel? My first workout was 04/8/13, I did EMOTM for 12 min 2 push press and AMRAP 12 min, 4 push press, 12 air squats and 8 toe to bar. I did horrible and was very disappointed about how bad I did. I live a few blocks from our box at CF818 and every time I would walk by I could not help myself looking in and seeing what the guys were doing. Part of me was very intimidated by what I saw and part of me wanted to come in try to see what it was all about.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Within the first few months once my body adjusted to the level of training I went from 155 to almost 170 and I felt very strong. Towards the end of the year I slimmed down to my current weight of 160. I would constantly catch myself thinking at random places “it would be pretty cool to just bust out couple of handstand push ups and see how people would react me doing it”.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Besides feeling like a Hulk around my friends when we are doing random things, I would surprise them and myself at how my training made me better physically and mentally. One time I was helping a friend move and he asked me to help him grab the other side of this 70 inch TV, so when I went to grab it (automatically I went into a squat position) and I realized that it was not that heavy for me so I told him I got this. I took the TV down to the truck all by myself without really trying too hard. When it was time to unload the truck I noticed these 2 helpers were struggling together with the same TV that I was holding by myself. That’s when I realized all those heavy cleans, dead lifts, squats and kettlebells we were doing really paid off. I really felt this satisfaction inside of me that all my hard work was paying off.
Please share with us any favorite CrossFit / CF 818 moments: When I first started I could not help with my ego that I was gonna crush everyone but soon realized that my ego really needed to be left at the door. So one time Armen noticed that I was staring at the leaders board a little too long and he asked me if I wanted to be on it. I quickly told him that I really didn’t think I had a shot but he convinced me otherwise. I don’t remember which category but there was just one persons name on it, so Armen told me I can do as many as I can and still be on it since there was room for 5 people. So when I got my name on the leader board I was very excited and made a promise to get on it for real next time. Having strong shoulders I was kind of good at handstand push-ups so one day I told Armen to time me and I busted out like 15 of them in a row and I got on the board. I know to many people it doesn’t really matter but for me it was a big deal so now I strive to push myself and improve.
Its funny now days I will notice random people wearing t-shirts with Rogue or CrossFit and I will strike up a conversation and when they realize I do CrossFit also its like we are from the same family. I know what he goes through and he knows what I go through with the WODs and we always end our conversation with “I will never go back to a gym like 24hrs if they offered a lifetime membership for free.”
Any advice for people just getting started? Don’t be intimidated because everyone improves at their own level and pace. All the people at our box didn’t wake up one day and started squatting 400 or clean 200 but with hard work everyone will hit their potential. Trust your coaches at CrossFit 818 because they know their stuff and they actually care for us and our well being.
What are your hobbies, interests and/or talents outside of CrossFit? Because of Crossfit I am now more involved with outdoor activities. At least couple of times a year my buddies and I go ice fishing, jetskiing, snowmobiling, camping, quads and mountain biking. My goal is one day bring my 2 girls in when they are old enough and do CrossFit with them, I think that would be pretty cool.
I just want to say thanks to Zareh, Armen and my fellow CrossFitters (Slice especially) for all your help and much appreciated advice.
David (AKA Rich Froning Jr Jr) photobombs and motivates Slice at the same time!
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
*start with a heavy 5, end with a heavy 1
B. AMRAP 16 minutes:
20 one handed kb swings (53/35, USSR)
max reps handstand push ups
*score is HSPU
Posted by Commish
Happy Friday! Here is Kelly's third blog about competition and camaraderie at CF 818. Check it out!
Hell yes!! Strong is the new sexy and CrossFit has proven that to us time and time again. When I think of strength, power and endurance my mind instantly goes to all those women who put performance before all else. That is exactly what competing and training for a competition forces you to do. Training for a competition and competing are unlike any other experience. For those of us that have committed ourselves to a competition and the grueling training that goes along with it know you know the gratification one feels for simply finishing. The ability to look back hours, days, even years later and being able to say, "I did that!" makes every moment spent preparing worthwhile.
For all of you 818ers out there that don’t know we have a competition class, here is some insight as to why you don’t have to be a Games Competitor to join in on the action. Prior to signing up for our first competition a number of us couldn't do unassisted pull-ups, handstand push-ups, toes 2 bar, double unders…. The point is that we all start somewhere and if you think Camille Leblanc-Bazinet, Lindsey Valenzuela or any of the other top female CF Games athletes started off being great at everything guess again. Competition training takes dedication and determination, there are days when doing one workout seems like torture, and two seems impossible. It’s those days and those feelings that make having a competition team and supplemental workout partners so important. I am lucky to have a number of great women to train and compete with. It's safe to say that we are better athletes because of each other's support.
Training and competing has elevated my strength, speed, endurance, and most of all the confidence in my ability to go out there and kick some CF butt!! There will always be areas to improve upon, but it is going out and giving it everything you have that allows you to look back and feel good about where you’ve been and where you're going.
Now that you all know the inside scoop on competitions and competition class I hope you'll give it a try and join us on Sundays at 8am sharp!
A little celebration after a big deadlift PR!
A. 2 rounds for quality:
5 heavy squats
3 heavier squats
1 very heavy squatFor time:
B. 600m run
40 kb squat clean thrusters left (53/35)
40 kb squat clean thrusters right (53/35)
Posted by Commish
Spring is in full swing, the sun is shining and CF 818 has a whole host of fun events inside and outside the gym for everyone to participate in. We all work hard in the gym to get better at living life, right? Doing things outside gives us a chance to showcase the strength and skills that we practice on a daily basis.
Tyler and Armen let us know about the rock climbing event in May and the upcoming Whole Life Challenge. I'm here to let you know that on Sunday, April 27th will be our inaugural Sunday Funday event. CrossFit 818 will be teaming up with our friends at CrossFit Santa Monica for an awesome team workout on the beach and lunch. More details will follow soon - keep your eyes open for an invitation on Facebook, this is one you won't want to miss!
Get that bar off ya shoulders!
A. Find a heavy double squat snatch
B. 3x2 squat snatch @ 90% of A
C. For time:
power snatch (50% of A)
box jumps (24/20)
Posted by Commish