Happy Friday! Here is Yvette's last blog, today she writes about what CrossFit means to her, where it's taken her and where she plans on going. Check it out!
Often times in life we make decisions that happen on the spur of the moment, not knowing that those decisions will pave the road to a future we would never have been able to envision on our own. A perfect example of this is my decision to join CrossFit 818. I never thought that a couple years down the road I would learn so much about myself by staying committed to health and fitness! I have learned that my mental struggles are far more debilitating than my physical strength. I have learned that my potential is endless, and the more I push myself the more I overcome. I have learned that my health is far more important than anything else in this world. And more importantly, I have learned that in order to achieve my goals I need to work hard, stay determined and look to my friends for support.
My personal journey with CrossFit has been amazing. As I look towards the future, I hope that someday I can take on the role of a coach and pass on the wealth of knowledge that continues to be shared with me each and every day. I strive to become physically and mentally stronger, maintain a healthy lifestyle and continue taking on the challenge of competitions. If you asked me 10 years ago if I would ever see myself so involved in a sport I would have said “those times have passed.” Wow was I wrong! Because in fact life is a journey and deciding to take a path that focused on my health would be the best decision I have ever made.
Yvette reppin' CF818 at a recent NLI competition!
For time, 21-15-9:
Handstand push ups
Posted by Commish
Just a friendly reminder that this Sunday, June 1st we will be embarking on a short hike at 10 AM. After getting back we will be having a WLC-friendly BBQ and potluck! We will be providing some yummy meat and veggies to grill. If you are attending feel free to bring something healthy to the potluck, the more the merrier right? The hike isn't very strenuous and won't take too long so if you're bringing meat or other perishables they will survive just fine if packed in a cooler. Also, if you haven't done so already, please RSVP to our Facebook event so we have an accurate headcount.
If you're planning on joining us here is what you need to know:
Who: CrossFit 818, family & friends
When: Sunday, June 1st at 10:00 AM
Where: Brand Park, 1601 W Mountain Dr., Glendale, 91201
What: Short hike and potluck!
What to wear: It's going to be warm and sunny means shorts and t-shirts
What to bring: Sunscreen and water for the hike, and WLC-friendly food for the potluck
From the vault: BC rockin' out!
A. 5RM back squat
B. 3 rounds for time:
10 1 handed kb swings (53/35, USSR)
8 over the bar burpees
6 power cleans (135/95)
..rest 3 minutes..
3 rounds for time:
10 front squats (135/95)
8 over the bar burpees
6 kb push press (53/35)
Posted by Commish
Today you'll probably get a chance to meet Hima, a local ghee producer who supplies various CrossFit gyms and their members with ghee. Wait...what's ghee?
Ghee is clarified butter, which means the butter has been processed so that all the milk solids have been removed. This makes ghee lactose and casein free. Further, it's an incredibly delicious and healthy source of good fat that's Paleo and Whole Life Challenge friendly! Hima also produces her ghee using very high quality Irish dairy sourced from hormone and antibiotic free grassfed cows, so the quality is high.
So today Hima will be around to sample off some different things you can make with her ghee (bulletproof coffee, sweet potatoes, etc). You'll get a chance to try the product and purchase it directly from her if you'd like.
A. 4x2 tempo push press
*use the same weight across
B. AMRAP 10 minutes:
10 wall ball (20/14)
10 db snatch (50/35)
Posted by Armen.
As a child I spent a fair amount of time outside. I enjoyed video games just like any other kid but I couldn't be cooped up indoors for very long, I needed to be on some kind of adventure to be happy. I'm an adult now (for better or for worse) with a job and responsibilities but that desire to get out and explore this planet never faded. For reasons that elude me I have always been fascinated by the desert. Maybe it's the ghost towns that dot Route 66, maybe it's the inhospitable climate, maybe it's one of the few places I know where I can find absolute silence. Maybe it's a combination of all these things and then some, I'm not sure.
What I do know is that the earth is like a giant playground. In the desert there are countless trails to hike and a lot of really big boulders to climb on. Your adventures may not be in the desert, they could be on the ocean or in the mountains but there is a common theme here: these environments require physical durability. Getting out of the comfort zone of home really highlights whether or not you're physically fit. I want to stay in shape so that I can keep running around outside like a kid for as long as possible. Are you a part of the adventure club? Where do you go and what do you like to do?
Run, throw, climb, lift and jump - go forth and adventure!
A. Accumulate 5 minutes in dead bug
B. EMOTM for 16 minutes:
odd - 30 double unders
even - 8 kb RDL (70/53)
Posted by Commish
While you're relaxing with family and friends during this Memorial Day, please take a moment to honor the men and women of our Armed Services who have fallen in line of duty, past and present, for their ultimate service to our country and its citizens. As a reminder we will not be holding regular classes today, but will be gathering at the gym at 9:00am and 10:00am for a tribute workout in honor of Michael P. Murphy.
Here follows his official Medal of Honor citation:
For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.
While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
1 mile run
1 mile run
*Partition pullups, pushups, squats as needed. If you have a 20lb. weight vest or body armor, wear it.
Posted by Zareh.
Happy Friday! Here is Yvette's second installment about preparing for and competing in her first NLI event. Check it out!
A year into CrossFit I decided to take on the challenge of NLI competitions. I approached Armen with the idea and he was very supportive, and was willing to give those of us who were interested some extra coaching. I knew the competition would not only be a physical test of my endurance but a mental one as well. The training schedule leading up to my first competition was draining and the mental training was one that I had to battle with each day before, during and after the workouts. I battled with my insecurities of not knowing what to exactly expect and whether I would let myself down, but my determination to do my best kept me going. CrossFit has definitely taught me not to give up and the competition would justify this lesson I have learned along the way.
The morning of my competition was nerve wracking. I could feel the butterflies in my stomach, and mentally I had to calm my inner self by constantly reassuring myself that I had the best training from the best coach. Looking back I remember coach Armen telling us to enjoy the journey, and what a journey my first competition turned out to be. Yes, at times I felt disappointed because of my performance but the team unity and the family like atmosphere kept my spirits high throughout the competition. CrossFit has given me the opportunity to enjoy the sweat and tears because not only have I overcome my fears and insecurities, but I have learned that at CrossFit 818 we are a team. We individually work towards our personal goals but unite during the journey.
After weeks of preparation the 818 team is all smiles on competition day!
A. Work up to a heavy power clean
B. EMOTM 14:
odd - 15 wall ball (20/14)
even - 3 power cleans (80% of A)
Posted by Commish
What is it about some people that makes them stand out in a crowd? Think about your favorite athlete, musician or business leader and then consider why they are so successful. It may be easy to assume that they are at the top of their respective game due to luck or being blessed with a specific skill, but it is more likely that they have achieved their level of prominence as a result of many, many hours of hard work and dedication. In my opinion one of the character traits that stands out most is work ethic. Whether you are in the box or the boardroom you can quickly assess if someone is truly working hard or phoning it in. The thing that I've noticed about CrossFit is that you don't need to have the biggest lift or the fastest time to get noticed by your peers - the community gravitates toward and supports those who put forth the most effort. What do you do to stand out in life?
Shay Shay standing out with a big grin!
A. 1RM strict press
B. For time:
front squats (135/95)
Posted by Commish
Some info on upcoming events:
2014 CrossFit Games Southern California Regionals
We all did the Open workouts this year (how could anyone forget that thruster/burpee doozy!), but now it's time for the CrossFit Games SoCal Regionals. This weekend in Del Mar, CA you'll have a chance to spectate and watch some of the best CrossFitters in the world compete to earn their trip to The CrossFit Games! The event is 3 days, Friday through Sunday and you can buy tickets here!
I'll be there on Saturday and I know a bunch of your fellow 818ers are planning on going this weekends too. Ask your coaches or your fellow 818ers for their experience at these events if you're on the fence. I promise it's a lot of fun, you get to see some of the fittest people on Earth tackle some really tough workouts, see a bunch of cool gear and equipment companies present their finest wares, and meet some awesome fellow CrossFitters from all around Southern California.
Memorial Day Murph
Tyler told you about Murph yesterday, so just as a reminder: we'll be closed on Sunday (perfect day to visit Del Mar for Regionals!) and on Monday we'll only be open in the morning for our Memorial Day Murph event which is going to be freakin awesome. We'll give you some details on this over the next couple days, but we'll likely have a couple heats in order to give everyone who wants to participate all the time and chances they need to get it done.
The California Affiliate League Saturday Night Lights Partner Event
There are a handful of your fellow CF818 peeps who enjoy competing in local competitions and their next event is coming up at the end of this month. On 5/31, we'll have 12 competitors in 6 teams competing in a co-ed partner throwdown at Precision CrossFit in Agoura Hills. We're not sure what the schedule of the day will be yet, but I'd love to have a big group of our fellow 818ers to come on out to support, watch, and cheer as your friends and peers push themselves to the limit and test themselves!
10 rounds for reps:
40 seconds double unders
rest 20 seconds
40 seconds pull ups
rest 20 seconds
40 seconds hang power snatch (95/65)
rest 20 seconds
Posted by Armen.
Next Monday, CrossFit 818 will participate in the annual Memorial Day Murph Workout. The workout is a tribute to a great man who served his country in many ways. In this post I’d like to cover exactly what that means. Lieutenant Michael P. Murphy was killed in action fighting for his country during Operation Enduring Freedom on June 28th, 2005. His friends always called him Murph, and that nickname stuck with him through his training to become a Navy Seal. Michael Murphy was a decorated Seal, but his story starts long before that.
In high school, he picked up the nickname “Murph: The Protector”, for always somehow being in the right place at the right time, and doing the honorable thing. In 8th grade, he protected a special needs child who was being shoved into a locker by a group of boys. He also protected a homeless man, who was being attacked while collecting cans. He chased away the attackers and helped the man pick up his cans. During the summer months he worked as a lifeguard at a local lake.
Murph was killed in action doing what he had always done, protecting. He was shot by Taliban forcing while exposing himself from cover to get a good radio signal. He called for help to try and save his 4 man team when his mission went wrong. After being shot, he continued to battle with his brothers until he died from his wounds. Only one man survived from his team. Murph was post humorously awarded the highest honor a soldier can receive, The Congressional Medal of Honor.
If you’d like to learn more about this great man’s story, there is a documentary that was made covering the details of his life. Murph: The Protector, is available through iTunes and Amazon. It was released in January 2014, and I have to say it’s one of the saddest and most inspirational films I’ve ever seen. There are few movies that have made me cry my eyes out, and this is one of them. The others are The Green Mile, Braveheart, and Marley and Me… Yes I know, I’m a big softy.
If the idea of 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats is daunting to you, just remember what Murph did for his country. Next Monday, be there.
Part A: 5x5 glute/ham raises
Part B: EMOTM 18:
odd - 200m row
even - 15 push ups
Posted by Tyler
When did you first start CrossFitting?:
When did you first start training at CF 818?:
Tell us about your sports and fitness background:
I played a few sports growing up but always gravitated towards baseball. I started playing at the age of 4 years old and played up until high school at Saint Francis in La Canada. After high school with no mandatory conditioning to hate, I signed up at 24-hour fitness and attempted to workout. I wasn’t the most motivated lifter, but was always committed to exercising regularly.
How did you first get exposed to CrossFit? Take us back to your first WOD...what was it, and how did it feel?
Originally, two of my younger cousins had been doing CrossFit about three years back. I didn’t know much about it, but was always interested in the concept. I would ridicule them for only working out three days a week, but boy was I in for a rude awakening. My brother and I went to CF818 for a week trial, strolling in with confidence, and were asked to complete a variation of Nicole (running+pull-ups) on our first day. After finishing the workout, my brother was on the verge of blacking out while I was sprawled out on the floor lying in agonizing pain. I vowed to never return. Fast-forward two years and I returned with a humbled attitude and a vendetta to master the sport.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?:
Prior to CrossFit, I always maintained an athletic physique. I’ve gained about 10 pounds and am currently the strongest, fastest, and most flexible I have ever been. Aside from the physical perspective, I have grown strong mentally. I push myself very hard and have really learned how to pace myself and trust in my ability. The most important bit of knowledge that I have gained is that there is no such thing as a plateau. There are ALWAYS weaknesses that need to be improved both physically and mentally.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
I never realized how much the CrossFit exercises were going to impact my life. It affects all aspects of daily life from taking the groceries out of the car, to gaining an extra 20 yards with my driver on the golf course. I have started to live a more active lifestyle playing basketball, hiking, swimming, and running during my “rest days.”
I also never realized how much I was going to learn by attending CrossFit. I now have a better understanding of how to properly exercise and maintain my health. If I am ever sore or hurt, I know the exact stretches that’ll help me feel better.
On a side note, it’s always nice being able to show off handstands or muscle-ups for the ladies :).
Please share with us any favorite CrossFit / CF 818 moments:
My favorite day was participating in the NLI, my first CrossFit competition, with the CF818 team. It was really nice to get out of the gym and compete with other boxes. It was really fun being able to take naps in between workouts and cheering on our teammates. Although I felt I could’ve done better, I finished 22nd out of 120 in my division. It was an awesome experience having the opportunity to train specifically for one event, and crush it!
I also love the camaraderie built after finishing a grueling workout. There’s no better feeling then pushing yourself and getting a few “good jobs” and high-fives while putting away the equipment. It’s also always nice to hear “Damn it Adrian, you got me again!”
Any advice for people just getting started?
CrossFit never gets easier, just less shitty. Although painful and difficult at times, you must attend consistently. If you’re sore or injured, let the coaches know and they will scale the workouts accordingly. To survive and thrive, you must be able to trust in the coaches, the process, and in your own ability.
What are your hobbies, interests and/or talents outside of CrossFit?
I love being active and just getting out of the house. I love snowboarding, running, baseball, swimming, hiking, basketball, and playing golf. Something that most don’t know about me is that I am an avid cook and an experienced baker.
A. 1RM Overhead squat
5 rounds for time:
15 overhead squats (95/65)
Posted by Commish