The human body is an incredible machine because we can do so many different things with it. You could spend hours on Youtube watching people doing unbelievable things like juggling chainsaws or speed-solving a Rubik's cube. You know the kind of stuff that I'm talking about, it's absolutely mind boggling what we are capable of. One feat of human talent that really fascinates me is the production of power and if you glance at the bottom of this post and see the workout you'll see my inspiration.
I like to think of myself as an engine. Once I wake up in the morning and put the key in the ignition I'm ready to go. Throughout the course of the day I can rev up the engine for challenging tasks or I can ease off the gas and cool off a bit into an idle state. The first part of today's workout is a one rep max clean which is one of my favorite lifts because it marries speed and force in a powerful yet graceful movement. Whenever a max effort lift comes up it demands a commitment of all that your body has to offer - you must open the throttle all the way, nothing less will suffice. A max effort lift is not a conditioning movement, there is no use in finding the most efficient gas mileage that your body can get. If you try to do this the bar probably won't make it very far if it even budges off the ground to begin with. What we're looking for today is a very intense, channeled expression of power. Let's PR today!
TBT: Yours truly pulling at full throttle.
A. 1RM clean
B. AMRAP 20 minutes:
1 clean (90% of A)
Posted by Commish
For most of us there is no real appreciable limit to how much we can develop our fitness. Sure, as we improve it takes more and more work for us to continue improving; this is the law of diminishing returns, which applies to pretty much everything. But the beautiful thing is our limits are so far away, that we're essentially limitless in our ability to improve.
The problem is we sometimes put artificial limits on ourselves and this is a supremely silly thing to do. These artificial limits are completely and fully made up by our psyche and do absolutely nothing to help us while doing plenty to hold us back. Every time you look at a weight and think "oh man that's heavy" or "I'll try this out" or "I'm not strong enough for that" or anything along those lines, you're limiting yourself for no reason.
Instead, be positive and be aggressive: "I can do this" or "I will do this" or "I've got this" or "I'm stronger than this" will go a long way to help you out. Repeating these phrases to yourself on a regular basis will help shift your negative mindset, the one that's holding you back, to a more positive mindset that pushes you to new heights.
My personal favorite phrase, and one I tell myself everyday, is "why not me?". This is a powerfully positive thought that helps counteract moments of self doubt and puts me in a much better mood immediately. It reminds me that I have no limits, that my fitness is the result of my effort, and that there's no reason I should deny myself of my progress and fitness.
Don't limit yourself. Anything is possible, and you can do what you want to do as long as you're willing to put in the work and endure the process. Others have done it, so why not you?
A. EMOTM for 12 minutes:
Odd - 20 second hanstand hold
8 push ups
Even - 3 back squats
B. AMRAP 10 minutes:
30 second L-hang
20 kb swings (70/53, USSR)
Posted by Armen.
This past weekend, CrossFit 818 hosted a Bring a Friend event and it was a ton of fun. We had lots of new faces in the gym all weekend, and we enjoyed having your friends and family check out the community and see what CrossFit is all about.
Didn’t get a chance to show your friends and family what you’ve been up to at the gym last week? During the month of August, we would like to extend our Bring a Friend Weekend deal to include every Saturday. Bring them in any Saturday this month and we’ll get them a smokin’ deal on their membership, and throw in some sweet options for you to choose from as a token of our appreciation.
Thank you so much from everyone at CrossFit 818 for making this such a great community!
Part A: 6x5 partner glute ham raises
6x5 partner pull ups
Part B: 5 rounds of AMRAP 3 minutes:
150 double unders
100 wall ball (20/14)
50 toes to bar
*rest 1 minute between rounds
*pick up where you left off each time
*each round is scored separately
*if you finish, your score for that round is a time
Posted by Tyler
The 2014 CrossFit Games came to an exciting close yesterday after thirteen very challenging events. Rich Froning Jr again proved that he is the fittest man alive and Camille Leblanc-Bazinet earned her first title after being a perennial candidate for the last couple years. It is pretty cool seeing competition of this caliber because it shows just how much the body is capable of but what is really eye opening is knowing just how young some of these athletes are. CrossFit works. Whether you're trying to compete at the Games or just trying to lead a healthier life you've gotta get in the gym and put in the work!
Anxiously awaiting the final event while watching the Games live at 818!
A. 1RM overhead squat
5 rounds for time:
15 overhead squats (95/65)
Posted by Commish
This is the last reminder before our awesome weekend of fun begins tomorrow! Remember that you are welcome to bring a guest to any class tomorrow through Sunday. If your guest signs up they get a 10% discount off their membership and you get to pick up a free t-shirt, extra class or one-on-one training session!
On Sunday we will be watching the CrossFit Games live at the gym and we welcome you to join us. Please feel free to bring family, friends and food for the potluck! We hope to see you there!
Faulkner is ready for the Games, are you?
Bring A Friend Weekend Team Workout!
A. In Teams of 2:
*Switch every 250M
B. 6 Rounds:
10 DB Snatches (50/35)
10 Push Ups
C. 6 Rounds:
10 One Arm DB Thruster
10 Box Jumps (20)
*One person works One runs 100M
*First one done rests
Posted by Commish
I had a discussion with a friend yesterday about a book that he recently read called Talent is Overrated. I learned that the premise of the book is that anyone can develop a talent through deliberate practice. You may think that any time you practice something you are doing so deliberately, but consider that for a second and take stock of whether or not you are actually paying attention to the specifics of what you are doing. Personally, I know that my mind likes to wander so studying was never fun when I was in school - I distinctly remember daydreaming every time I cracked a book open in the library!
Deliberate practice is relevant because we all strive to get better at something. If you have taken our new weightlifting specialty class you'll know that the entire hour is dedicated to working on the most minute details of the Olympic lifts. As you can imagine being given corrections on the little stuff may not be glamorous, but if you focus on what you're trying to accomplish you will see real improvement. Turn on ESPN and you'll see highlights of the games from earlier in the day. What you don't see is the hours of the deliberate practice in the batting cage or free throw line that those athletes put in before getting a shout out on SportsCenter.
Chris deliberately practicing his hang cleans.
A. Snatch grip deadlift + hang snatch high pull + hang power snatch
work up to a moderately heavy (1+1+1), then repeat that weight for 5 sets
B. For time: 100 overhead squats (95/65)
*every time you stop complete 8 box jumps (24/20)
Posted by Commish
"It takes purpose to do what we do every day, and it's people with purpose who are happiest."
That's a paraphrased quote from Greg Glassman, the founder of CrossFit, and he's right. There aren't very many pissed off CrossFitters, definitely not at CF818. We are a group of people who find something special and powerful in finding and chasing the edges of our capabilities. We're competitive, either with others or with ourselves, we're driven, and we're committed to improving our physical and mental lives through discomfort and self discovery.
We've got purpose and we've got the keys to happiness because of it. It's up to you to share that happiness.
You've experienced the power of CrossFit 818 and seen what this does for you. You're in the best shape of your life, you've lost weight and gained muscle, you can run farther, faster, and longer than ever before, and you can lift weights you never dreamed possible. You've challenged yourself in the gym and everything outside the gym became easier. You're more productive at work, you're a better husband, wife, parent, sibling, employee, and boss. So share this with your friends and family. Give them the same opportunity you had.
This weekend is Bring-A-Friend weekend, and every class on Friday, Saturday, and Sunday will be designed to accommodate you and your guests. Don't worry, we won't be having Fatal Friday this Friday, so your friends and family will be just fine jumping in for their first workouts. Bring your friends and family in and give them a taste of what CrossFit 818 is all about: world class coaching, fun workouts, great community and support, and extraordinary results.
In case you hadn't noticed, the classes are starting to get a little fuller and our membership is getting closer and closer to being capped out. If your friends and family have been curious about this whole CrossFit thing, NOW is the time for them to get in here while we've still got the space! Remember that not only do they get a discount for signing up this weekend, but you get rewarded for your guests who sign up, so get your peeps in here and get them sweating!
Let us know if you have any questions and we can't wait to see you this weekend!
A. EMOTM 14:
odd - 5 strict pull ups
even - 30 second active hang
B. AMRAP 15 minutes:
15 one handed kb swings (53/35)
rest 1 minute between rounds
Posted by Armen.
Have you ever been in the middle of some awful workout, looked to the person next to you, and hoped they’d stop working so you could too? CrossFit works for a lot of reasons. The full body movements, the intensity, and the ability to scale any movement are just some of the things that make it effective for anyone. After participating in, and watching, hundreds of classes, I’ve come to the realization that shared suffering is a big reason why CrossFit is so much fun, and works for so many people.
I’ve talked about my first CrossFit experience before, but most people don’t know the full story. I was living downtown and working in “The Valley”. Several nights a week I was practicing Brazilian Jiu Jitsu in Arcadia. On my nights off from BJJ, I would hit the 24 hour fitness in Glendale with my buddy Karl. He called me one day and asked me if I’d ever heard of “CrossFit”, which I hadn’t. Earlier that day, he’d scheduled an appointment at CrossFit 818 for an intro session. I came along having no idea what to expect. We did the baseline test, chatted with Z for an hour, and I went home to consider my options.
I lifted weights for years in globo gyms. I have read more articles in Muscle&Fitness magazine than you can count. I thought I was an expert in fitness and that little 6 minute workout destroyed me. I wanted more, but I was flat broke, living from paycheck to paycheck. I already had a $200 a month fitness hobby with BJJ. Somehow I made it work, fully intending to complete the six month commitment and apply what I had learned back in the globo gym.
Looking at where I am now… I couldn’t have been more wrong. CrossFit 818 has changed my life. Some of the best people I know, I met at the gym. Some were even at my wedding. It’s not just the place I work, it’s my second home. It’s the shared suffering with the friends in our amazing community that bonds us together.
This weekend is Bring a Friend weekend. Bring someone. You never know what might happen.
Part A: 10 rounds of:
12 second perfect plank
9 second negative
6 second bottom hold
3 push ups
*rest as needed between rounds
Part B: 3 rounds for time of:
30 abmat med ball sit ups (20/14)
30 med ball overhead lunges
30 wall ball
Posted by Tyler
As July comes to a close we want to keep you in the loop about our upcoming events, here's what you need to know!
Bring A Friend Weekend will be taking place Friday through Sunday, July 25-27! We encourage you to bring a friend or two along so that they can experience these crazy CrossFit workouts you keep telling them about. All of the workouts will be designed for a larger class so don't hesitate to spread the word - but, if you're planning on bringing 3 or more just give us a heads up anyways. Remember, any guest who decides to join CrossFit 818 after participating in Bring A Friend Weekend will receive a 10% discount on their membership, and, for every person you bring that signs up you will get an hour of personal training, an extra class per week for a month, or a t-shirt and a sweet gym bag!
The Sunday Funday Potluck will follow shortly after the Bring A Friend workouts on Sunday at 1:00 PM and will last until about 5 in the evening. We will be screening the final events of the CrossFit Games live. Everyone is encouraged to bring a plate of food to share and you are welcome to invite your family and friends too! We hope to see you there while we watch the fittest man, woman and team take the podium at the StubHub Center!
Tyler in the middle of last Fatal Friday's Flash Mob
A. 1RM box jump
B. For time:
squat cleans (135/95)
Posted by Commish
Next week marks the beginning of the 8th CrossFit Games where the fittest man, woman and team will be crowned after four challenging days of competition. We will be streaming the final events live at the gym and are inviting you to join us in watching the guts and glory that goes into making a champion! We will also be having a potluck, so whip up your favorite food to share with the group! Here's what you need to know:
Who: CF 818 family & friends
What: Potluck & CF Games final event screening
When: Sunday, July 27 1:00 PM - 5:00 PM
Where: CrossFit 818
Bring: A delicious dish for the potluck and a camp or lawn chair to sit in
If you're interested in checking out who made the cut at regionals you can find more information here. Also, if you've got an athlete tee from Rogue or Reebok this would be the time to wear it and show your support! Mark your calendar, we can't wait to see you all next weekend!
MaxCon flash mob!
Fatal Friday 5: Friday Strikes Back
Posted by Commish