What better way to kick off the 2011 CrossFit Games with a workout than a workout made famous by the first CrossFit Games champion, James "OPT" Fitzgerald!
Remember that the gym will close today after the 12 noon class, so get your butts in here! Saturday morning 8:30am and 9:30am classes will be conducted as usual, but the 10:30am has been cancelled. Sunday, the gym is closed! Enjoy the Games!
3 rounds for time of:
21 Kettlebell Swings (24/16)
Posted by Zareh.
The 2011 CrossFit Games begin tomorrow! While many of you are planning on attending, for those of you unable to make the trek for any reason, fear not! The Games will be covered on ESPN3 here all weekend long!
Please remember that the gym schedule has been altered for this weekend's festivities: Friday we will close after the noon class, so there will be no afternoon/evening classes! Saturday morning's 10:30am class has been cancelled (8:30am and 9:30am will be conducted as normal), and Sunday the gym is closed!
Make sure to speak with Coaches Armen or Chris if you're interested in attending one of the three days! Get fired up!
2010 CrossFit Games Women's Champ Kristan Clever doesn't quit!
1RM Back Squat
AMRAP 6 Minutes:
10 Push Press
10 Push-ups (Hand Release)
Posted by Zareh.
As you all should know by now, the 2011 CrossFit Games are taking place this weekend at the Home Depot Center in Carson. The Games got me thinking about the greatest athletic performance ever and after some research I came to what may be a somewhat controversial conclusion: the greatest athletic performance ever wasn't achieved by a man, but by a horse.
In 1973, Secretariat won the Belmont Stakes to complete the Triple Crown. He ran the 1.5 mile race in a record 2:24, averaging almost 38 miles per hour for the entire race. He won by 31 lengths, and both his time and margin of victory have never been matched.
If you want to see some incredible athletic performances, make sure you don't miss the CrossFit Games this weekend!
"Secretariat is widening now! He is moving like a tremendous machine!"
AMRAP in 12 Minutes of:
6 Hang Power Clean (135/95)
9 Handstand Push-Ups
Posted by Zareh.
A lot of members at CrossFit 818 have just approached or are about to approach their 1st Quarter of Training with us. This is a great stage for YOU and is a time to celebrate all the hard work, time and commitment you have put into your health and fitness. But this is ONLY the beginning...
What YOUR Coaches are looking for from you?
All of the coaches at CrossFit 818 have HIGH expectations for each and everyone of you. We base those expectations on the goals you have given us. I hope you understand how committed we are to your goals, because we ARE! Which is whey we have built in Quarterly Check-In's with you. A lot can happen in 3 months during CrossFit, especially in your 1st 3 months. These Quarterly Check-In appointments will ensure that you are getting everything you want out of CrossFit 818.
To help prepare you a little more about what goes on during your Quarterly Check-In here is what we like to cover:
1- How's your Progress? Goals? Where you need work? Goal Setting? This part is a self check of everything that is going on with you. In your CrossFit journey (esp in the beginning) you are going to learn a lot about yourself not only physically but mentally and emotionally. Communicating with us about everything that is going on with you is only going to help you improve, be more confident and in-turn provide you with better results!
Where were you at (fitness wise) when you walked through our doors?
Where are you now?
What were your initial goals??? (Get 'in-shape'? Lose weight? Kick your meds?)
Are your goals starting to change? (Do all workouts RX? Consecutive Double Unders? OH Squat 95lbs. 15 in a row
Take a few moments before we meet and review your thoughts, get some specific questions to go over and review your journal and notes. Speaking of your Journal...
2- Journal Review. You have been journaling right??? I know. Journal is probably the easiest/hardest thing to do, especially after you are in the fetal position for 10 minutes after a workout that just CRUSHED you. But journaling is MANDATORY for you to improve faster and get your money's worth. Everyone knows how important journaling is but we don't have many of you with a complete journal at this quarterly meet up. Health and FITness is science. You eat cleaner and workout smarter you get the results that you want. The more detailed you are, the more you have an opportunity to GUARANTEE your goals. And your coaches can help you tremendously when you present to us a complete food and workout log. Don't believe me? Put it and us to the test. I know in my 11 years of coaching it is night and day for those that journal diligently and get results to those that don't and well...DON'T!
3- Your Expectations of US? In your initial one on one introductory appointment with we talked a BIG game. "Our Coaches are the BEST." We contact you in you don't show up for a week or longer. We help you with your nutrition. We provide you a clean and organized gym. We are dedicated to our programming. Etc, etc, etc...
So how are we doing?
Are we meeting YOUR expectations?
Is your experience everything you want and need to improve/hit your goals/get results?
What can we do better?
Anything missing you would like us to implement?
We consider this part of the Quarterly Check-In a formal time to chat with you and be candid and help us make your CrossFit 818 experience the BEST. With that said, we appreciate each and every one of you at CrossFit 818. It has been an amazing (almost) 5 months here and you all have so much potential its scary! Keep up the great work.
Are you excited?! Last year's #1 and #2 Fittest Men in the World share their thoughts and training heading up to the Games.
25 Good Mornings (45/33)
50 Ab-Mat Situps
Posted by Chris.
Here's a post from a favorite CrossFit blog of mine, crossfitlisbeth.com. Read it, love it, and we'll see you in class soon!
It’s just a workout.
We hear that all the time from critics of CrossFit: “It’s just a workout, not some battle or religious experience. You people make too big a deal of it.” And maybe they’re right.
But, if it is just a workout, why is CrossFit so successful? Why are people so devoted to CrossFit, so passionate that sometimes we get the “cult” label? Because we are together — we connected the dots, we made a path to follow, we brought people together in the gym. And we created a new, common language that everyone could speak. We made what was an isolated experience into a shared good time.
It could be said that the entire history of all art throughout all time – painting, music, literature, sculpture, whatever — boils down to this line in the old Maria McKee song: “God help me, am I the only one who ever felt this way?” Really, that’s what artists ask -- and, when their audience responds, they know that they’ve struck upon a universal truth — what is true for them, turns out to be true for others. This is the essence of art. And this is the essence of CrossFit.
From the gym to this blog right here — this very moment in your life right now — the message we are all seeking (and maybe giving) is quite probably the same: You’re not the only one to ever feel this way. You are not alone.
Or, it’s just a workout. Your choice.
“I hope that they remember being so happy. And so sad. That they were, indeed, together. And I hope they realize how lucky they were to care about anything this much.” — John Walters, “The Same River Twice”
Overhead Squats (95/65)
Posted by Armen.
As all of you know by now, the CrossFit Games are coming to Southern California next weekend, Friday through Sunday. Tickets are still available for all three days. Coach Armen and Chris will both be down there during the weekend, so talk to them about arranging carpools. I highly recommend that all of try to attend at least one day, as you will get to see the top men and women CrossFitters from around the world!
CrossFit 818 2011 CrossFit Games Schedule: Friday, July 29th, the gym will be open until 1:00pm (last class at 12 noon). That means if you normally come in Friday afternoon, you should plan on getting your class in another time! Saturday, July 30th, we will have the 8:30am and 9:30am classes as normal with the 10:30 being cancelled for the CrossFit Games. Finally, July 31st, the gym will be closed for the final day of the CrossFit Games. All class cancellations will be reflected on our Mindbody schedule. If you have any questions, please don't hesitate to ask!
Reminder: today's the last day to get your Stronger Faster Healthier Fish Oil and/or Whey Protein orders in!
2008 CrossFit Games Champ, Jason Khalipa is ready... are you?
2000m row for time
1 mile run for time
Posted by Zareh.
Below is a very interesting article that I found on yahoo regarding the 15 biggest nutrition myths and why they are just that …”myths”.
Check it out:
The supermarket is filled with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labels and you’ll see the fallout from millions of lobbying and advertising dollars spent to posit faulty claims about health and nutrition. You’ll find row upon endless row of foods that promise—explicitly or not—to improve your life, flatten your belly, and make you a happier person. The fact is, many of these foods do just the opposite. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your chances of losing weight. But I must warn you: The truth can hurt.
MYTH #1: High fructose corn syrup is worse than table sugar
Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.
MYTH #2: Sea salt is a healthier version of regular salt
Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.
MYTH #3: Energy drinks are less harmful than soda
Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.
MYTH #4: Diet soda is harmless
The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.
MYTH #5: Low-fat foods are better for you
As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)
See the rest of the article here!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double Unders
Posted by Chris.
CrossFit 818 was featured in yesterday's local newspaper, the Glendale News Press. You can read the full story here! Our community continues to receive the recognition it deserves and that wouldn't be possible without all of our committed members. Keep up the great work!
Just a reminder that we are placing a Stronger Faster Healthier order this Friday, so make sure to let the coaches know what you need!
Complete for time:
Kettlebell Swings (24kg/16kg)
*10 Swings, 1 Situp, 9 Swings, 2 Situps...1 Swing, 10 Situps
Posted by Zareh.
As your coaches and your gym, we're here to give you what you need to succeed. That said, our blog is one of the ways we communicate with you, so here are some updates on going ons at the gym.
Tell us what music to have on during class! As George likes to point out, my playlists are "pretty much all Genesis, Daft Punk, and Metallica" and while I don't really mind the music on my playlist, new music is always welcome. So tell us what you wanna hear! Either comment here with songs, email me (firstname.lastname@example.org), or tell me next time you see me.
Thanks to a great suggestion by Ken, down the road we can make use of some really cool websites to allow all of you to make your own playlists and share it with us. For now though, hit us up with your choices for songs and we'll get some sweet new tunes in class.
Fight Gone Bad
Regarding our Fight Gone Bad challenge, we have whole bunch of you participating and we can't thank you enough for being a part of this! For those of you who are still on the fence…What are you waiting for?! It only costs ya $10 and the people who improve the most win cash prizes. This is a great way to provide some context to your training and get more involved with the community at CrossFit 818 and with the CrossFit community in greater Los Angeles because...
Fight Gone Bad is also an international fundraising event! A handful of you are participating, but we'd love to have even more of you be a part of our fundraising team. We've already raised $400 together! Hit up www.fgb6.org, register there, choose CrossFit 818 as your team, and start hitting up all the people you've helped move in the past year. Don't forget that the finals for our Fight Gone Bad challenge will take place at a local Fight Gone Bad event with a whole bunch of other CrossFit gyms across LA, featuring hundreds of CrossFitters just like you, who have all raised money for some great organizations. Trust me when I say you DO NOT want to miss this event…it'll inspire you more than you can even imagine.
Stronger Faster Healthier Order
You guys all know and love our favorite supplement supplier, Stronger Faster Healthier. We all use their whey protein and take their fish oil, and it's coming time for us to place another order. If you're starting to run out of your fish oil or your whey protein or if you just want some extra, let us know over the next few days because we'll be placing an order in the next few days.
SFH has also changed their fish oil formula recently and the new product is awesome. It's called SO3 and it's even more potent (50% more!) than before. This means you can use less and your 10 oz bottle will last even longer (45 days instead of 30 days!). The new SFH SO3 Fish Oil costs $50 for a 10 ounce bottle, compared to $38 for the old 10 oz. Further, they're now offering a 6 oz bottle that's cheaper than the old 10 oz ($35) that lasts for as long as the old bottle did. The flavors you know and love remain the same, so just let us know what you want us to get for ya and we'll place the order in the next few days!
New Class Times?
We've been thinking about perhaps adding in some new classes, so keep your eyes open over the next week or two for a survey on what times will work best for you!
The CrossFit Games
I wrote about this last week, but The CrossFit Games are right around the corner and you should all attend. A $50 ticket gets you a weekend pass to one of the coolest athletic events you'll ever see. If you can't make it for any of the days (the Games are all day Friday, all day Saturday, and Sunday from morning until around 5 PM), then be sure to watch the events LIVE for free here (http://games.crossfit.com/content/watch-live). The Games are like the Olympics meets Coachella, complete with awesome athletic competition, a great vendor's village, and some of the nicest people you'll ever meet…people who are CrossFitters just like you!
5 rounds for time:
12 Deadlifts (155/115)
9 Hang Power Cleans
6 Push Jerk
Posted by Armen.
Malcolm Gladwell, in his book Outliers, talks about the secret to success in any undertaking is putting in the time to practice, whether it be sports, art, business, or whatever you wish to master. How much time? Try 10,000 hours! If you want to master a skill or an art, according to Gladwell, you need to put in 10,000 hours of practice. When you think about it, the idea makes sense, and Gladwell even offers a few notable examples including an Olympic Gold medalist swimmer and a world-class violinist.
Are you willing to devote the hard work and time necessary to master a skill?
1RM Front Squat
AMRAP 10 minutes of:
10 Kettlebell Front Squat
10 Kettlebell Swings
Posted by Zareh.