Summer is officially here. Not that it matters too much in California what the seasons are, Glendale summers are pretty toasty. It's important to stay hydrated throughout your day, especially if you're planning on working out. Now, more than ever, you should be paying a lot of attention to your water intake. Your water intake should be consistent throughout the day. If you find yourself guzzling a bottle of water on your way to the gym because you forgot to drink enough during the day, it's too late. Your water intake immediately before a workout, or even during a workout does little in terms of your hydration levels. It takes time for your cells and bloodstream to absorb the water you're drinking. A good indicator of your hydration, is what your sweat tastes like. I'm not saying you should be sample tasting your sweat throughout the day. That's a little excessive. But we've all been there during a workout and sweat drips into our eyes, or into our mouths. Next time you're in the middle of a workout, pay attention to your sweat. If your sweat burns your eyes, or tastes salty, drink more water. It's a lot easier to get dehydrated with the higher temperatures we've been having, and add in some humidity and it's even easier. Just because California is in a drought, doesn't mean our bodies have to be.
Edwin knows the importance of keeping his Hydro Flask close by
A. Handstand practice
10 rounds for time:
3 snatches (135/95)
15 wall ball (20/14)
Posted by Megan
Happy Monday! There's a lot of work that goes into what you see on game day. The finished product is the result of countless hours spent in the gym and on the field when no one is looking. Take it from MJ...
A. Back squat waves:
5, 4, 3, 2, 1
*Add weight from each set to the next
B. AMRAP 12
10 toes to bar
20 db snatches (50/35)
Posted by Commish
Have you ever been the only person in class? The class time doesn't matter, it's bound to happen sooner or later. Maybe everyone slept in or went home early, leaving you all alone in class. The workout is the same, the music is still loud but, it's a completely different vibe when you compare it to being in the middle of a full house. Days like this are cool for two reasons: first, you get one-on-one coaching and, second, you get to assess your mental toughness. Personally, I find it easier to keep pace during a workout when people are around. I keep reminding myself to catch up to someone or not to let them catch me. Having someone nearby is motivating whether or not you know it. Things get a little more difficult when you're solo, however. How long do you keep up this pace? When do you let go of the bar? How long do you rest? It all comes down to your own mettle and resilience during a workout. It can be as easy or as difficult as you want it to be. I'm guessing you'll probably lean toward making things a little more challenging, that's why you do CrossFit after all... right?
RFJrJr locking out a handstand push-up!
A. 2k row for time
B. AMRAP 18:
3 sandbag box mounts (48"/40")
9 renegade rows (2-count)
200m waiters walk (53/35)
Posted by Commish
About a year and a half ago, I went to a seminar about barbell training that was put on by one of the scions of the strength training community, Mark Rippetoe. I had heard the stories about his sometimes irreverent comments, as well as the ones about him helping shape strength and conditioning as we know it today. I found both to be true at the seminar, where he was, at once, the smartest and funniest person in the room.
I took away a great deal of new information, and enriched some of the knowledge that I had already learned from reading about the subject. At its core, the system that Rip advocates is pretty simple: it involves squats, deadlifts, presses and cleans that increase in weight as you progress through each week of the program. Some of your fellow 818ers have done this and have seen great results - you can definitely tell who they are!
In CrossFit, we do the movements mentioned above frequently, but in order to see serious gains, you must dedicate some time and effort specifically to the barbell. So, after six months of focusing on the snatch, clean, and jerk, I felt that it was time to try something new with the weightlifting class that takes place on Monday nights. For now, we will be making our way through a linear progression template that will make these (already strong) guys and gals even stronger!
Interested in learning more about this program? Feel free to drop by on Mondays at 7:30 or reach out to one of your coaches!
Jun is jacked!
A. EMOTM 10:
7 knees to elbows
B. 4 rounds for time:
5 hang power cleans (155/105)
10 handstand push-ups
Posted by Commish
A couple years ago, a good friend of mine, Stefan told me about an idea he had for delivering chef prepared fresh paleo meals to the gym and EliteEats was born. Some of you had the opportunity to experience Stefan's wondrous creations (oh that chili!), but those of you who haven't, you're in luck! Stefan and EliteEats are now Power Supply and Power Supply will be here during the Wednesday afternoon classes to offer our members tastings of some of their wonderful paleo creations. Stop by for a kick ass workout and some awesome food!
A. 1RM Front Squat
B. Max reps Front Squats @ 80% of A
C. Max reps Front Squats @ 60% of A
D. 1 Front Squat @ 100% of A
Posted by Zareh.
Some of you may know, but to those who don't, I'm in the midst of a ketogenic diet. A ketogenic diet consists of consuming 30g or less of carbs per day. The super low carb consumption puts your body into ketosis wherein your body starts using fat for fuel versus carbs.
A lot of people have asked, "Why are you doing that? Weren't you just doing strict paleo? And didn't you also try zone?" My reasons are two-fold. One reason is, I get asked a lot, and I mean a lot, of questions regarding diets and how a person should eat. I'm not of the mind that there is one diet to rule them all. There are definitely certain foods that are better than others but, in terms of overall eating habits, I think a lot of it is individually based. So if I want to help others and answer diet-related questions, I feel that I should have at least some experience doing it instead of having just read about it. The other reason, results. This includes: aesthetics, performance, and how I feel overall.
I did pretty well on strict paleo. I felt good, I achieved some desired aesthetic results, and I had energy for days. But when my cravings for the not-so-paleo foods (cookies, ice cream, etc.) hit, they hit hard. I felt deprived and I found it very hard to eat enough every day. Also, my bank account suffered significantly in keeping with paleo compliant foods.
When I tried zone, I didn't feel deprived at all. I could factor in my poor food choices and make them fit my blocks for the day. But I didn't get very good results, aesthetically or performance wise. You can say "well, just be stricter about the foods you eat." But if you put a cookie and a big bowl of broccoli in front of me, and tell me to pick one or the other, I'm going to pick the cookie. I'm human, not perfect. Also, weighing and measuring my food was very time consuming and with my schedule it wasn't the most efficient.
Now on to keto. So far, it's all good. The lack of carbs is rough and as my body shifts into ketosis, workouts feel worse than they should. But I'm never hungry and for the first time in a long time, I'm easily consuming the appropriate amount of protein for my body. Although I am craving a piece of fruit, I'm not going crazy over those cravings. On Saturdays, between the hours of 4-10pm, I get to back load my carbs. Quite frankly, that makes things during the week a bit easier to deal with and I can imagine it is easy to maintain this type of diet for a long time.
So I tinker with my diet because I want to know more about what works best for me in terms of performance, aesthetics, health, and longevity. By learning more about how it all affects me, I can give some personal insight on top of the scientific reasonings, instead of, "Well, from what I've heard, this is what will happen..." If you have any questions, shoot me an email at firstname.lastname@example.org or chat with me before/after class!
Brgr having fun during a hollow hold
22 kb swings (70/53, USA)
22 box jumps (24/20)
22 wall balls (20/14)
Posted by Megan
Happy Monday, 818! Today's workout consists of three sections, the last one is...
A. Max Height Box Jump
B. Max Rep Double Unders (consecutive, 3 attempts)
Posted by Commish
Most of you have probably already noticed the large Power Supply fridge near the counter, but if you want to get a chance to taste their delicious food, then next Wednesday is your day! The Power Supply team will be hear in during the afternoon and evening classes to provide everyone who comes by with samples of their incredible meals. Nutrition is a huge part of your fitness and Power Supply can help you make that an easy and vastly enjoyable process by delivering Paleo meals, made by local chefs using fresh, real food straight to the gym.
Keep an eye out for more on this coming soon!
A. 1RM Strict Press
B. 4 rounds
AMRAP 4 minutes:
4 Push Press (115/75)
12 Jump Squats
rest 1 minute between rounds
Posted by Zareh
From the Throwback Thursday time machine, here is one of my favorite posts. It's about music being a metaphor for life - the journey being more important than the finale. Check it out!
"When we make music we don't do it in order to reach a certain point, such as the end of the composition. If that were the purpose of music then obviously the fastest players would be the best. Also, when we are dancing we are not aiming to arrive at a particular place on the floor as in a journey. When we dance, the journey itself is the point, as when we play music the playing itself is the point." -Alan Watts
CrossFit isn't about getting somewhere. You're not going to wake up one day and say "Holy crap, I've done it, I'm fit!" You're going to show up day in and day out, work hard, and enjoy the day to day ups and downs of living a life you actually want to live. So who's ready to dance?
AMRAP 20 minutes:
3 Strict Pull-ups
6 Snatches (115/75)
9 Overhead Squats
Posted by Commish
As you know, one of the big differences between CrossFit and a conventional workout is the use of movements that require a certain degree of skill and practice in order to perform correctly.
Sometimes certain skilled movements we use in CrossFit require more practice than class time allows. Other times, you may find yourself unable to complete certain movements with full range of motion due to mobility limitations. In all of these cases, we encourage you to come early and stay late to work on these movements and your mobility. However, you can reach your goals faster or more fully by practicing at home.
Practice doesn't mean another workout, though. You might spend some time at the bottom of the squat to work on lower body mobility or jump rope for 5-10 minutes to work on double-unders (just a couple of examples).
If you're interested in working on your 'goats' but aren't sure what CrossFit homework you should be doing, just ask one of your coaches!
Jeff with a J makes sure deadlifts aren't one of his goats!
A. 10x2 Sumo Deadlifts
*Start light and work up to a heavy double
B. EMOTM for 20 minutes
odd: 15 calories Row
even: 20 burpees
Posted by Commish