Here's a blog post from Lisbeth Darsh, who writes crossfitlisbeth.com.
You can beat me. But not defeat me.
So, it’s time to stop playing “Little Suzie was a good girl and gets a treat” and start playing “Little Suzie wants 20 f***ing pull-ups.”
Adjust your own attitude. Weave your own hope. Life will get better when you get better.
Do what tightens your throat and drops your heart into your stomach: it’s the only way to find out what you’ve really got.
Throw yourself right on the damn line again, pain and scars and all.
Because once you truly experience the power of the barbell, you can’t ever go back.
CrossFit is a drug, like they say. If I was cut off from it, I really don’t know what I would do. At this point, I am willing to throw rocks through car windows and steal spare change in order to feed my habit. I am an addict. Ragged calluses are my track marks.
What are you afraid of? Just admit it . . . and free yourself. No one gives your fears any power but you.
For an hour a day, you get to take all of society’s polite expectations and old baggage and haunts of years gone by and throw that sh** in the corner.
So, yell at your barbell if you need to. Glare at it, scowl at it, get good and mad at it. Drop it, manhandle it, call it bad names.
Be brave. Choose better. And change. Even if your life is seriously f***ed, you will have to save yourself.
You already know in your heart what you are and who you are. What you might not know is what you could truly become.
Bring-A-Friend Day Workout #2
Teams of 2 will complete the following for time:
200 Double Unders
Run 800 meters (together)
50 pull ups
150 Double Unders
Run 600 meters (together)
50 Box Jumps (24″ box)
100 Double Unders
Run 400 meters (together)
50 KB Swings
50 Double Unders
Run 200 meters (together)
Posted by Armen.
The Paleo Challenge begins this Sunday, October 2nd at 12 PM. Here is some very important information about the challenge and also some things that you should do before Sunday in order to be ready to make some awesome stuff happen:
1. Create a Gmail account
Go to Gmail.com and click the red button in the top right corner that says "Create An Account." Follow all the instructions on the site and fill out all the info it asks for. When it asks you for your email you will use the following template: first initial, last name dot 818 paleo posse @ gmail dot com. So if my name is John Doe, my new account is "email@example.com." If you have any trouble with this, let us know and we'll help you getting this set up.
This account is required for a couple reasons: 1) to participate in the online google groups forum, 2) to have access to the official paleo challenge food log. Both of these are required for the challenge. We can help if you have any issues with these, so no excuses.
2. Be ready to take your picture
Fellas, gym shorts and no shirt. Ladies, sports bras and gym bottoms.
3. Be ready to take notes
Bring a note book or a laptop in order to take notes during the seminar. There will be a lot of information and it'll be a lot easier to remember all this if you have it written down somewhere.
The Wreck Shop
Awesome job at last week's Wreck Shop, everyone! Great PRs were set, we all had a wonderful time and we're going to keep that energy going by having themes every week. This week's theme….Overhead Squats! Come in and work on your shoulder mobility, follow it up with work on some of your overhead weaknesses, then hit up this week's Wreck Shop Challenge: 15RM Overhead Squat. The goal is bodyweight.
Remember that the Wreck Shop is free for unlimited students, $5 per session for 4x per week students, $7.50 per session for 3x per week students, and $10 for 2x per week students and you'll have to buy a minimum of a 5 session punch pass (which will never expire). The Wreck Shop works exactly like class: you must sign in before you come. And just FYI, the sessions you purchase for the Wreck Shop are separate from the classes you already have.
Today, tomorrow, and Saturday of this week! This is gonna be freaking awesome and you're all going to love it. Bring your friends, family, and co-workers and be their ambassador to CrossFit 818! You'll help them enjoy themselves by making sure they sign a waiver, along with guiding them through the warm-ups, the movements, and the class in general.
All the workouts over these three days are team oriented and will serve as a great introduction to what CrossFit is all about and how our program at CF818 works.
Bring-A-Friend Day Workout #1
AMRAP in 5 min, followed by 1 min rest, for each: (one person works @ a time)
9 Deadlifts (M: 135 lbs, W: 95 lbs)
9 Push Ups
6 Power Cleans (M: 135 lbs, W: 95 lbs)
6 Hand Release push ups
3 Power Clean & Jerks (M: 135 lbs, W: 95 lbs)
Score: total reps for each round
Posted by Armen.
Everyone should keep their eyes out for an email and invite to the 'Paleo Posse' group, the official name for our next CrossFit 818 Quarterly Challenge support group. The challenge kicks off with a brief, informative seminar on Sunday, October 2nd at 12pm led by Annie Mello and your private 'before' pictures following the seminar. Full details and rules will be explained on Sunday and all questions will be answered.
If you have any questions in the interim, please let us know and we encourage everyone to join in on the fun!
1RM Jerk (Split or Push)
9 Shoulders-to-Overhead (155/105)
Posted by Zareh.
We all have our “How we heard about CF story”. The family, friend, co-worker, neighbor, acquaintance that introduced us to this crazy program called CrossFit.
It was July of 2007. My brother comes to me one day and said, “Hey brother, check out this website a lot of my firefighter buddies are doing. It’s called crossfit.com. I think you will like it.”
So I sat down and keyed in crossfit.com. My initial reaction was that it looked interesting. So I proceeded to watch the video’s and read the articles and found myself continuing to watch MORE of the video’s and read MORE articles.
The next thing I know, I’m hauling my brother to the nearest globo gym and we are trying some ridiculous AMRAP.
Then I found myself at CrossFit LA a month later.
Next thing I know, I am a CFLA member.
Six months later I am CrossFit certified.
Jan 09: I opened a box, CrossFit Sioux Falls, in South Dakota…WHAT?! A Cali boy living in South Dakota???
Dec 10: Grew the box for 0 to a near 200 members and sold it to one of our members and came all the way back to Cali.
Feb 11: Moved back to So Cal with no job, no plan. A couple of weeks after I came back and met Z through a friend and he was just about to open CF 818. We hit it off and the rest is history.
Thank you Mark Mello for introducing me to what has been a major life change for the good…CrossFit!
Everyone has a story…
What is your referral story???
Who introduced you to CrossFit?...Well now is your time to thank them:-)
If you found it on your own, then now is the time to give someone you care about the gift of a lifetime of FITness, health and unlimited physical potential.
Share your awesome CrossFit gym and your crazy new workout with your friends, family, and coworkers! On Thursday September 29th, Friday, September 30th, and Saturday, October 1st, you're invited to bring whoever you want to class with you.
Remember that you are their big brother/big sister! Take care of them…make sure they signed a waiver, show them around the gym, guide them through the warmup and workout. Be a great ambassador! Remember that for every person you bring in and they sign up, you get a free week of membership!
5RM Back Squat
5 rounds for time:
35 Double Unders
*10 minute cut-off
Wreck Shop on Saturday was a huge success and we saw several 1000+ lb. totals (Back Squat, Press, Deadlift)!
Now you have an opportunity to bring your friends with to several Bring-a-Friend days at CrossFit 818. Starting on Thursday September 29th through Saturday October 1st, you can bring whoever you like to the gym for a workout. So if you've been getting a lot of questions about why you're looking so good, or what that CrossFit thing is that you do, now is the time to have those questions answered by bringing in your friends for a workout. Look for more information in your email boxes, and if you have any questions please feel free to ask the coaches!
Posted by Zareh.
Tomorrow marks the beginning of the Wreck Shop, a two-hour open gym session with Coach Armen. For the inaugural session, we encourage you to come by at 12pm and find your CrossFit Total!
Dave Lipson and Jason Khalipa are good models of what the CFT should look like.
A. 1RM Bench Press
B. 3x3 Front Squat
C. AMRAP Bench Press (80% of 1RM; 1 attempt)
D. Tabata Sit-ups
Posted by Zareh.
Thank you to everyone for making Fight Gone Bad 6 amazing! As a gym, we raised $5,187.13. That is awesome, and we couldn't be more proud of all of you!
That said, it's time for our next challenge….
The Paleo Challenge!
This is your chance to really get the most out of your training. This challenge is all about making progress on your goals and seeing some sweet results in the meantime. Here's how it works:
On Sunday October 2nd, come to the gym for the start of the challenge. We'll take your "before" pictures (privately, fellas shirtless and in gym shorts, ladies in sports bras) in order to have an idea of where you're starting from. After the pictures are taken, there will be a short (hour long) talk on exactly what Paleo means and how best to apply it in your everyday life followed by a Q&A about the details of the challenge.
What else is involved? There will be weekly Paleo Roundtable Meetings at the gym to provide some support and give you somewhere to troubleshoot with your fellow challengers. On top of that, we'll have an online group and message board you can log your food on (in order for us to check out and give feedback on) and also get more support too.
We'll take the "after" pictures the second week of November. Then the coaches will name the finalists and the rest of you will choose the winners! This challenge costs $30 to enter, 100% of which goes into the prize pool and is then awarded to the winners.
Sign up on the Announcements and Community Events board at the gym and feel free to ask any of us if you have any questions!
The first version of the Wreckshop is a few days away! Get excited! Remember that this first event is free for everyone. After that, it's free for unlimited members, $5 for 4x/week members, and $10 for everyone else. This first version is going to be dedicated to the CrossFit Total and will give you a chance to find your 1 Rep Max deaflit, back squat, and shoulder press. It's gonna be a lot of fun, and we're all looking forward to it!
Post Wreckshop Happy Hour
And after the Wreckshop is done, head on over to the Tavern on Brand (just down the street from the gym, on Brand Blvd) for some fun happy hour drinks with your friends from 818! It'll be a great chance to get a chance to hang out without any of the coaches making you do burpees!
Squat Snatches (115/75)
Posted by Armen.
Geoff Yazzetta! Geoff scored a 302 Rx'd on Fight Gone Bad this past Saturday for an improvement of an astonishing 75.6% improvement (yes, I witnessed his baseline and it was legit). In second place was Seda with an improvement of 48.8%! Rounding out the top 5 were Ara R. with a 46.9% improvement, Heidi with a 39% improvement, and Alex with a 34.6% improvement. Winners can pick up their cashola at the gym on Friday. Congratulations!
I'm also going to award a special prize of a bottle of SFH SO3 fish-oil to Tyler Selvage who had the highest overall score of any member in the gym with a 349 Rx'd!
Great job everyone on our second CrossFit 818 Quarterly Challenge; our average improvement was 25%! Keep an eye out on this space for an announcement regarding our next CrossFit 818 Quarterly Challenge coming soon!
"Buns and Guns"
3 rounds for time:
10 Back Squats (185/135)
15 Overhead Walking Lunges (45/25)
Posted by Zareh.
A couple of weeks ago we all read Z's post on "I Can't Stand, Can't!". I would like to expand on this topic and talk about "The Situation"...
"The Situation" is a term I like to use when we put ourselves in a place where it is difficult to succeed (regarding our health + fitness). When you find yourself in "The Situation" you need to do 2 things. First, find out what the REAL Problem is. Then, ask yourself the HARD Questions. Below are a few real life examples: (not mine of course ;-)
"I can't go to the gym...I have to work"
-A job that is too demanding
-Your goals AREN'T demanding enough
-Poor time management during the work week
-What is more important to me - this job, or my health/longevity/quality or life?
-Where can I be more efficient to ensure my work is done during the week? -If I can't make time now, then will I ever be able too?
"I couldn't stick to my diet...We went out for happy hour."
-Friends/occasions that are out of line with your fitness goals
-A diet that is too strict
-How important is this diet to me?
-Am I willing to give up certain drinks and food, or would I rather enjoy myself?
-Can I plan my social events around my diet?
-What would I have to give up instead?
"I haven't been working out...I'm too tired, since I haven't been sleeping as much as I would like."
-Poor time management
-Incompatible lifestyles of staying up too late, and getting up too early.
-Why am I staying up too late or getting up too early?
-How important are these activities to me?
-What activities am I will to give up to make my time more manageable?
-How important is working out to me? Is it a priority at this point in my life?
One of the favorite parts for me about being the CMO and Coach for CrossFit 818 is getting to know the members and finding out more about their goals, dreams, desires, and hold up's. I love to be the person to help them when they need it the most. When ever you find yourself in "The Situation" of any kind, come on in and talk to us. Shoot us an email. Give us a call. We are all certified in finding the REAL problem and asking the HARD questions.
5 rounds for time:
25 Wall Balls (20/14)
20 Hang Power Cleans (105/75)
15 Kettlebell Swings (70/53)
rest 2:30 between rounds
Posted by Chris.
On Saturday, CrossFit 818 was well represented at Fight Gone Bad 6 on a Sony Pictures Studios' sound stage, alongside a couple of hundred other CrossFit athletes from several of the largest CrossFit gyms in Los Angeles. Our team members kicked butt in their workout, set huge PRs, and most importantly, raised an astounding $5,117 for an average of almost $250 per participant. Special thanks to Alicia, who donated even though she didn't get the opportunity to participate.
Our biggest fundraiser was none other than George Salameh, who raised $700! In appreciation of his effort, George is going to receive a bottle of Stronger Faster Healthier's brand new SO3 Fish Oil.
Saturday also served as the finals for our CrossFit 818 Quarterly Challenge, and we will be tabulating the scores for everyone who completed the workout on Friday and Saturday and we'll announce the results on Wednesday!
Great job everybody, and we hope to see even more awesome participation next year!
4 rounds for time:
200m Farmer's Walk
20 Box Jump (30/24)
Posted by Zareh.