We'd like to welcome everyone who will be visiting CrossFit 818 this weekend with your friends who are members of the CrossFit 818 family. We know you've heard about the intense workouts and caveman diets, but now you'll have a chance to experience it for yourself. Don't worry, one of the best things about CrossFit is that it can be scaled for athletes of all levels of fitness and experience. Keep in mind, we've relaxed our normal class caps in order to accommodate everyone for this weekend, so don't hesitate to drop in for a great partner workout.
3 rounds for total reps:
2 minutes Wall Ball (20/14)
2 minutes SDLHP (75/55)
2 minutes Box Jumps (20")
2 minutes Push Press (75/55)
2 minutes Row (Calories
*With a partner complete as many reps as
possible of the following movements. Only
one partner may work at a time.
Posted by Zareh.
Hey peeps! I'm sure by now you're aware that tomorrow, Saturday, and Sunday will all be our Bring-A-Friend days where you're encouraged to bring your friends, family, and coworkers to try out this whole new CrossFit thing. Well, you're a pro and you know what it's like at the gym, but what can they expect? Excuse me while I address your guests.
Hi there! So you've made the decision to join us for a workout...congrats! You're definitely going to have a good time, but what can you expect? Well, here's a general idea. You and your host will show up about 10 minutes early to class so you can sign a waiver and get comfortable with the gym environment. Once class starts promptly on time, you'll either be sent out to run or be told to grab a jumprope so you can warm up for a few minutes. After that's over, we'll start preparing for the workout that you'll be doing during class. This preparation will include more specific warming up (aiming for the specific parts of the body that'll be involved with the workout of the day), setting up the equipment you'll need, practicing the movements in the workout of the day, and generally getting the body nice and ready.
After everything is set up, you're nice and warm, and you've gotten a chance to practice every movement you'll be asked to do, your coach will describe the format of the workout, what you're expected to do, how long it'll take, how to approach it, etc. Only after all of this preparatory work has been done will the workout begin. It may seem like a lot to do before working out, but we want to make sure that you're at least comfortable with what you'll be expected to do and how you'll be doing it so you can have a good time and a good workout!
Most of all, just relax, come in, and have fun. This is a safe environment with professional coaches who are here to happily help you live the healthy and fit lifestyle you're looking for!
A. 1 RM power snatch
B. AMRAP 10
3 Power Snatch (70% of 1 RM)
6 lateral burpees
9 Knees to Elbows
Posted by Armen.
Your Friends, Family, CO-Workers and Naysayers are everywhere. You can run, you can hide but eventually they are going to find you. And when they do you can rest assure that they are going to inquire, ask, judge, hate, etc... about the new you. The new CrossFit/Paleo you! At the Paleo Posse meeting Monday night we discussed this very topic and I would like to review and add too this important topic so we can arm ourselves with the knowledge and confidence to handle anyone of those reactions 'these' people are going to give you.
I have learned (from the Whole 9) that there are 5 simple ways to handle any reaction to your FFCOWN.
Which situation have you found yourself in recently? How did you respond? Any funny stories?
**BRING A FRIEND DAY STARTS THIS FRIDAY AND ENDS SUNDAY (FOR ALL THE CLASSES). EMAIL US WHO YOU ARE PLANNING TO BRING AND TO WHAT CLASS**
20 Deadlift (275, 185)
20 Kettlebell Swings (70, 53)
20 Overhead Squats (115, 75)
20 Chest to Bar Pullups
20 Box Jumps (24", 20")
20 Dumbbell Squat Cleans (35, 25)
Post by CMO.
When I sit down with my clients I find that what is holding my clients back from greatness is these five items. Not only are they keeping your jeans tight, they are keeping you from feeling as good as you know you want to and should!
When my clients make a few minor tweaks, it makes them reach goals they haven't been able to in years. So think twice before choosing these items and look at the long-term effects that these products will have on your body, not the short-term taste!
1. Bread/Grains - In my opinion this is the most detrimental to our health and really causing the most issues in our everyday life! Here are just a few reasons to avoid this product all together...Bread damages our gut lining, it also contains phytates that bind minerals such as calcium, iron and zinc so that our bodies aren’t able to utilise them. This leads to deficiencies, even if the minerals are present in the body. Gluten also damages our gut, we are at risk from autoimmune diseases such as type 1 diabetes, autism, MS, lupus (and more) and certain types of cancer such as pancreatic cancer. Grains contain lots of carbohydrates. Too many carbohydrates = too much insulin = fat bodies.
2. Dairy - Dairy provokes an inflammatory response in the gut, which can adversely affect how you digest and absorb not just dairy products, but all your food. Dairy (particularly milk) spikes insulin levels. This is bad in ways you can’t even imagine (think diabetes). Dairy (especially cheese) has an acidifying effect on the body.
3. Tofu - Tofu is a processed food that derives from soy and legumes. The reason these are so harmful is they are inflammatory gut irratant foods that block the essential vitamins and minerals that you are receiving from your nutrient dense foods (like veggies, meats, and healthy fats). Inflammatory foods cause bloating and could potentially lead to bigger issues such as IBS (irritable bowel syndrome),Rheumatoid Arthritis, and many other Auto immune diseases. So ditch the tofu and stick to just the veggies fit ones!
4. Refined Sugars- Sugar is harmful for many reasons but here are top reasons to stay far away. Sugar suppresses your immune system, it promotes inflammation which increases risk of disease and the aging process. Sugar raises insulin levels which can lead to many problems such as diabetes, aging, and damage to the pancreas. Think twice before reaching for the Hershey kisses!
5. Fat-Free/ Sugar-Free Anything - Avoid labels that read "Fat Free" or "Sugar Free", these products will actually do you more harm than good! First all of these products contain many chemicals that are very harmful to our health! Also, Fat is good for us when we don't eat good fat (such as avocado, olive oil, coconut etc..) our body never feels full. Fat also helps break down and digest our proteins and carbs so without that our body can't break down our food as efficiently.
Sugar Free foods are equally as bad for us! The most common sugar-free items we see are aspartame, saccharin, sucralose and rebiana. Eating too much of these chemically treated sugars has been linked to side effects including upset stomachs, blood sugar control issues and increased risk of some types of cancer. Research also suggests that eating excessive amounts of chemically sweetened foods will entice the brain to want sugary (and typically less healthy) foods more often, which is not helpful for the quality of your diet!
So now you have the tools to not only look better but feel the best you have in years. My motto is "Be the Best You Can Be" and nutrition is 90% of this! Just a few simple changes will lead you on a path of greatness!
What Tweaks are you going to make CrossFit 818 to lead you on your path to greatness???
Workout of the Day:
Power Clean 135/95
*25 2 touch situps (in between each rd)
Posted by: Annie
As you all know, during the duration of our Fight Gone Paleo Challenge we have been doing variations of Fight Gone Bad on Fridays... Since Fight Gone Bad has so many reps of movements, you're probably experiencing higher than normal amounts of soreness over the following few days. Now's a good time to revisit DOMS:
As a CrossFitter you've probably woken up the next morning after a WoD to only realize getting out of bed hurts! This pain is usually DOMS or Delayed Onset Muscle Soreness, which is caused by strenuous exercise. There are several ways to mitigate this pain: you can stay properly hydrated, make sure you get proper nutrition 15-60 minutes after your workout, and ice muscles you used in a workout. But what's the best way to get rid of DOMS? Workout! While it sounds counter-intuitive, studies (and loads of empirical data) have shown that while exercise initially causes a bit more pain in muscles suffering from DOMS, continuing to work out can relieve the pain you feel. Furthermore, you're not doing any damage to your muscles by working out when experiencing DOMS.
So next time your quads scream in protest when you get out of bed, limp over to your closet, put on your workout gear, and get yourself over to CrossFit 818 in Glendale for some more squats!
EMOTM for 30 Min
Posted by Zareh.
One of the most important aspects of making fitness a part of your life in the long term is planning ahead. Without a plan, the obstacles and challenges life throws your way can easily derail you from your fitness goals.
Our current Paleo Challenge is a perfect opportunity for you to practice planning for long term fitness. Sticking to clean eating on a daily basis requires a good plan on a weekly basis. For some, this might mean preparing your food for the week in advance or at least creating an outline of a menu for the week ahead. For others, simply taking a few moments in the morning to determine what you'll eat that day and where you'll get your food is enough to keep you on track. One of the best ways of evaluating whether the plan is working requires logging everything you do in detail. When it comes to your nutrition, write down what you eat, when you eat it, how much you ate, and briefly how you felt that day.
As with all things fitness related, your coaches are here to help you. So let us know if you need assistance with planning ahead!
"Fight Gone Tabata"
Complete 8 Tabata Intervals (20 sec on/10 sec off) of the following
five movements for total number of reps (plus calories rowed):
Wall Ball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Posted by Zareh.
So you got all excited about our Bring-a-Friend Days announcement, but you want more details?! Well, here ya go:
You've got friends, family, and co-workers who are all intrigued about this whole "CrossFit" thing you're up to. They see you eat your Paleo foods, ignore the bagels that Jim from accounting brought by the office, and limp from your desk to the copier and they wonder "What amazing, life changing thing could possibly cause these symptoms?"
You and I both know it's CrossFit, but they don't...and that's where Bring a Friend Weekend comes in. This is your chance to bring all those people to try out a CrossFit class and get a taste of the wild side.
And if you've got that friend who poo-poos CrossFit..."oh, that's not so hard" or "it's a workout for girls, dude!"...this is a great chance to bring them in and show them the light!
Every regular class on Friday September 28th, Saturday September 29th, and Sunday September 30th. All ya gotta do is bring them to class. You will be the ambassador to your guest (guiding them around the gym if they need equipment, making sure they have what they need to workout, etc), but that's basically what you would be doing if you were taking your friends to your favorite bar, right?
If you're bringing 1 or 2 people, you don't need to give us any warning. If you're bringing 3 or more people, let us know so we can make sure to accomodate all of your guests properly.
Because you love us and want to share this new, amazing, wonderful thing in your life with the people around you. Also, you get extra classes for every guest of yours that signs up as our "Thanks" to you for liking us enough to refer them.
A. 1 mile run for time
B. Tabata sit ups
C. 2008 CrossFit Games "Deadlift/Burpee"
5 rounds for time:
5 deadlifts (275/185)
Posted by Armen.
I used to believe that people that could not stick with the Paleo diet when they began lacked the discipline and willpower to be successful. I came from the mindset that if others can do it why can't you?!
But as I become more knowledgeable about nutrition, Paleo, willpower, habits and cravings I have started to uncover more of the truth about why we crave the things we crave and why we eat the way we eat.
Initially we think we need to cut calories, give up certain tasty treats and go on a DIET! It is not rocket science to know that fast food, junk food, and sweets aren't good for you. We know we shouldn't eat them if you want to lean out, get off medication or be healthier. Yet we still have them because we still crave them. It seems like we feel compelled to eat these foods. Sometimes, we don't even want them, but we eat them anyway. All the while having a hard time stopping ourselves.
So the two BIG questions are?? Why do we crave the foods that we crave? How do control if not eliminate craving the bad food?
Food cravings can be defined as "an intense desire to consume a particular food (or type of food) that is difficult to resist." Cravings aren't merely about your behavior related to the food in question -- they're about your emotional motivation and the conditioning (habit) that is created with the repeated satisfaction.
A Little History on Cravings
Back in the Paleo day's (a few thousand years ago) we were hunting and foraging our food in nature, our bodies would need some way to signal to us that we'd found something useful. Thanks to nature and our biology, our brains have been hardwired to appreciate three basic tastes: sweet (a safe source of energy\), fatty (a dense source of calories), and salty (a means of conserving fluid). These important signals from nature helped us select the foods best suited to our health. They were not designed to tell which foods were delicious, they were designed to tell us which foods were nutritious.
The problem is that in today's world, the ancient signals persist, but the foods that relay them are anything but good sources of nutrition. And that creates a major disruption in our bodies and in our brains.
Over the last fifty years. the makeup of our foods has dramatically changed. Our grocery stores and health food markets are packed with shelves of processed, refined food-like products. Food scientists got wise and caught on to the fact that our brains respond strongly to specific flavors (sweet, fatty and salty) so they began to modify our whole foods. They stripped the water, fiber, the nutrients, and replaced them with ingredients like corn syrup, MSG, artificial sweeteners, etc... All with the specific intention of inducing cravings and overconsumption to create bigger profits for food manufacturers. These foods light up pleasure and reward centers in our brain for a different reason than nature intended. The effect is a total disconnection between pleasurable, rewarding tastes (sweet, fatty and salty) and the nutrition that always accompanies them in nature.
Truth Be Told
In nature, sweet tastes usually came from seasonal raw fruit, rich in vitamins, minerals, and phytonurtients. Today, sweet flavors come from artificial sweeteners, refined sugars, and high fructose corn syrup. In nature, fatty tastes usually came from meats, especially nutrient-packed organ meats. In modern times, fats come from a deep-fryer or a tub of "spread." In nature, precious electrolytes like sodium came from sea life, or from the animals we ate. In modern times, salt comes from a shaker.
Modern technology has stripped has stripped the nutrition from those foods, replacing it with empty calories and synthetic chemicals that fool our bodies into giving us the same powerful biological signals to keep eating. More calories with less nutrition is a recipe for disaster!
Understanding where our cravings come from is a start. Now it is time to reconnect delicious, rewarding food with the nutrition and satiety that nature intended is the key to changing these habits. The best way to begin to do this is by simply eating the correct types of proteins, carbs and fats. The more and more you begin to incorporate them back into your diet your hormones, signals and cravings will begin to balance back and reduce the 'bad' cravings. You will begin to look, feel and perform better. Use those emotions as your driving force to continue to discipline yourself on the road to health and ELITE FITness.
Post by CMO.
There are many “stories” I see with my clients. They come from different walks of life, some have kids, some are married, some work 60-80 hours per week, some are unemployed, but what the most common theme I hear with many people is “I don’t have time to eat healthy” or I don’t have time to workout etc….
But when we really break it down for our clients, we all have “time” we just have to make time! So I am writing to all you “time adhesive” people today to show you how time can be your worst enemy or your best friend!
A big way to help with time management is to Pre-Plan your day the night before – If we plan out our agenda the night before we can treat our workouts and cooking like an appointment. This way we will take it more seriously and make it a priority just like you would a business meeting or school etc…
Schedule your workouts on a calendar and COMMIT to it! Would you cancel on a client because you didn’t feel like going, or you were too tired; I doubt it so why would you put your health on the back burner?
Plan your meals on Sunday….. I cook for the week every Sunday. Most of us have Sunday off and have the opportunity to really utilize our time efficiently! Cook for the week and by that I mean, write a menu plan and get your booty in the kitchen. The number one reason for bad food choices is poor time management! So make this a priority just like you would for your favorite show on t.v.! Heres how…
Grab a crock pot and throw a bunch of goodness (i.e. veggies, chicken, chicken broth, sweet potatoes etc..)and let it cook over night. This will ensure at least two or more meals depending on family size that you don’t have to worry about preparing; and now you have more time! Another time saver is to turn your oven to 400 degrees and bake 6-8 sweet potatoes for an hour at one time and this should last you for the week.
Make your BBQ your best friend… Chris and I buy our meat in bulk and then stick a variety of meat on the grill and use it for dinner and lunch for the next couple of days.
Always have snacks on hand at your desk, in your purse, or brief case etc. By doing this you will have something to grab in the clutch and you won’t go to the “bad” foods when you are starving.
If we make time for the importance things in our lives and not fill it with mindless tasks we will not only get success, we can definitely accomplish everything we “need” to get done and everything we “want” to get done too!
What Steps are you going to take 818'ers to make the most of your time?
answer in the comments below…
Workout of the Day:
3 RM Strict Press....
10 Push Press (135/95)
200 meter run
Posted by Annie
The Muscle-Up is an advanced (for CrossFitters) gymnastics movement that incorporates strength, flexibility, and coordination. The movement requires one to move the body through a large range of motion and includes both pulling and pushing elements. Whether performed on their own or in the context of the workout, muscle-ups are a great addition to your repertoire and definitely worth taking the time to develop.
The tutorial below has some great strength and skill development tips for developing a strict muscle-up. As always, your coaches are here to help you achieve all your goals!
Posted by Zareh.