I met KTubbs at CrossFit LA and after I opened CrossFit 818, I was thrilled to hear her work brought her to Glendale. She showed up every morning and got her workouts in and I wanted to share with you the email she sent to us. We'll miss you!
"THANK YOU! I’m going to miss CrossFit 818! I wish I could take you with me to my new life in the South Bay…just jackhammer the gym up, load it on a flatbed, relocate all the coaches and plop y’all back down in El Segundo.
While my job in Glendale was the pinnacle of bad, I feel fortunate that it was 2 blocks away from the gym my friend, Z, had opened up. I came to CrossFit 818 at the lowest point in my physical health. I was coming off 2.5 years of serious injuries and illnesses that left me with mobility issues, a weak respiratory system, scar tissue, arthritis, 50 lbs heavier, depressed, discouraged and not at all confident I could get back to anywhere near where I used to be athletically.
I’ve been doing CrossFit for a long time and at many boxes, and what I found at CrossFit 818 was far and away better than any other gym! It is a supportive community, our ‘Cheers’ where everyone knew my name and was happy to see me…only we didn’t drink and the dancing wasn’t pretty. The reason I was so committed to waking up at 5am for the first class of the day wasn’t because I was that dedicated to my fitness goals—I came because that hour at the gym was the most fun, welcoming and calming part of my entire day…oh, and I got to lift heavy sh*t. In short, this gym made me happy.
Most people at CrossFit 818 didn’t know what the coaches knew about me, that I struggle with eating disorders. After having E.D. in various forms for more than 30 years, I had only just started a treatment program in the year before starting at CrossFit 818. Having an active eating disorder is much easier than recovering from one. Eating disorders develop to help an individual cope with life—taking that away and learning new ways of self-care has been challenging, to say the least, especially at my age. If I had not gotten injured and could still workout 25+ hours a week, I would never have sought treatment because I didn’t realize there was a problem—or more accurately, I didn’t know there was a different way to live. The human body is not designed to support active eating disorders for decades. The damage I have done to myself is permanent, and I am one of the lucky ones whose injuries are not life-threatening. The CrossFit community can be a very triggering place for someone with E.D. and in fact, other boxes I joined encouraged the ‘all or nothing’ thinking that is the hallmark of an E.D. mindset. I cannot see myself returning to them while continuing my recovery from E.D. but my time at CrossFit 818 actually supported my efforts and provided a foundation for me to continue my recovery.
I am most thankful for CrossFit 818 in its acceptance of all ability levels and non-judgmental approach to incorporating fitness into daily life—no matter what that looks like and no matter what I look like doing it. These two values are tantamount to my being able to continue with CrossFit while I recover from my physical injuries and also heal my mind and refrain from the self-destructive habits of E.D. I was made to feel just as much a part of the community, even though a paleo diet, challenges and competitions are not smart choices for me. What I learned here is that acceptance of oneself is a key element in wanting to try harder. All the years I competed in races, my self-confidence was so low that I would hold back or purposely injury myself just before the competition because I did not think I deserved to do well. Self-sabotage was as much a part of my athletic experience as training was. Now I feel myself pushing harder because I’m ok with who I am, even though I’m slower, fatter and weaker than I’ve ever been in my life. I may never be the best athlete in a group, but I’ve discovered what it feels like to challenge myself without compromise and it’s fun to push past what I thought I could do and not hold back. I still find myself holding back some mornings, but I’m practicing this skill and getting better at finding my true limit on a certain day.
I want to thank the coaches at CrossFit 818 for their willingness to find alternatives and scale workouts without judgment. Sometimes I want to improve so much that I put pressure on myself to do things beyond my current limitations and I injure myself, hindering the gradual pace of healing. Fortunately I felt an understanding of that gradual healing process at CrossFit 818 that helped me reign in my impatience. That helped me to be more accepting of my injuries, my size and weak areas, and I feel like the coaches’ acceptance opened the door for me to accept my limitations and work at an appropriate pace towards improvement that prevented new injuries.
Lastly, I appreciate that CrossFit 818 created an environment that is supportive of failure and encourages effort over success. It was ok, even cool, to fail at a bigger box jump or a new move or a higher weight. Many times I looked less than graceful and that was ok too. And because it was ok to fail, I tried things I didn’t think I could do and sometimes I did them, and then I repeated them, and now I do them regularly. You would think that this happens in all gyms, but it doesn’t. At some of the other gyms I’ve been to, there is a cult of success. You watch people do amazing things, but you don’t see their failures. You don’t see the attempts and the many steps taken to get to a new level. I liked that working towards failure was incorporated into most classes. It became engrained. If you are not failing, you are not working to your capacity. I am the worst jump-roper in the history of jumping rope. I have no rhythm whatsoever, and there is a delay between when I tell my feet to jump and when they actually leave the ground…at just the exact moment when the rope is thrashing my shins. I am also one of the slowest burpee’ers around. But never did anyone (but me) make fun of my inabilities. Because of that, I felt more comfortable doing them in class and that is the only way I’m going to get better at either—having that place that I can go to and practice things I am not good at. There are many gyms I can go to where I can do the things I am good at, but it’s rare to find a place you enjoy going where you feel comfortable doing the things you completely suck at. And you have made that into a pretty fun place!
There are some things at CrossFit 818 I will not miss, except in a nostalgic way…
The 5-deep shower line
The stupid cc processer on the parking meters
All the talk of sci-fi characters I know nothing about
A well-insulated gym in the summer months
And on that note, the Tubbs’ Sweat Spray moves on…I will truly miss everyone at CrossFit 818 and have enjoyed every minute (ok, maybe not EVERY minute!). If anyone wants to learn paddleboarding, give me a jingle when the weather warms up.
CF818 Buns and Guns
*Last did on 9/21/2011
3 rounds for time:
10 Back Squat (185/135)
15 WTD Walking Lunge (45/25)
20 Chin ups
Posted by Zareh.
Some reminders about sweet events coming up:
The CrossFit 818 Total is this Saturday from 10AM until 12PM. We are starting lifting at 10AM, so arrive at least 30 minutes early to warm up and be assigned to a group. Remember that this event is FREE and that you're all invited. If you haven't already RSVP'd on the Facebook event page (or if you weren't included on the Facebook event page), let one of the coaches know so we can have an idea of how many of you to expect. You'll be finding your 1RM back squat, press, and deadlift in that order over the course of about 90 minutes. This is going to be a great time and a great chance for you to see just how strong you are.
The CrossFit 818 Holiday Party 2012 is also this Saturday from 3PM-7PM at Spitz in Little Tokyo. This is a sweet spot owned by our very own Bryce, and it's where we held our 2011 Holiday Party too! It's gonna be a blast (and it'll be the last CF818 social event of the year!), so show up and get ready to make some magic happen!
The 2013 Winter Combine is coming on Saturday January 19th. The Combine is basically a gauntlet of skills tests performed over the course of about 90 minutes. Where the CrossFit Total tells you how strong you are, the Combine will tell you how you do everywhere else. It'll test some gymnastics movements (double unders, pull ups, box jumps, squats, etc), some weightlifting (snatch, clean and jerk, front squat), and conditioning too (running, rowing, etc). Between the Combine and the Total, you'll have a great idea of where you stand and, even better, have the tools you need to set SMART goals for 2013! The Combine is FREE, you just have to sign up. We'll be running it in heats starting every half hour from about 10AM until about 12:30PM. You'll have a chance to sign up for your heats on the board next week! Here's some info from last years Summer Combine if you want some more info .
And in case you didn't notice, starting January 2nd, we'll be having 6AM and 7AM classes every weekday morning. We've had these classes on Wednesdays and Fridays for a while now, so we're now moving them over to Mondays, Tuesdays, and Thursdays too. Can't wait to see your smiling faces bright and early in the morning :)
A. 1RM Weighted Push-up
Hang Power Snatch (135/95)
*30 wall ball then 10 hang power snatch then 25 wall ball then 8 hang power snatch then...*
Posted by Armen.
This has been an incredible year for me as a coach.
I have witnessed a lot of different things…
Some of my favorite times...
Events at CF818: *The CF818 combine, FGB challenge, Paleo Challenge(s). *The 2012 CrossFit Open.
Outside Events/Hangouts: *The Parties; BDay's, *The CF818 Tiger's Softball Team was incredible.
Someone starting CF with full blown diabetes and now COMPLETELY off medication.
We have had so many highs, PR's and crazy times throughout 2012 and we wouldn’t trade it for the world.
I met just about every kind of person with every type of goal out there. And every single person that committed themselves to us (CF818) we committed ourselves right back to them. And you know what…this CF thing actually works!!!
You CF818’ers are some of the most amazing people I have ever been fortunate to meet and develop this amazing friendship we have. I can’t tell you how much all you guys mean to me.
Now it’s your turn.
What are your Best of moments for 2012 with CF818?
Who are the friends you have made through CF818 in 2012?
What are your favorite classes, workouts, hang-outs, event's, etc???
Post to comments and give us some memories to remember:-)
AMRAP 20 Minutes
5 Rounds of
*Note: Run plus the 5 Rounds is 1 FULL round of the AMRAP*
Post by CMO.
From all of your coaches at CrossFit 818, we'd like to wish you a Merry Christmas!
Regularly scheduled classes are cancelled for today and tomorrow, but we will have one uncapped class today at 9am. Come in and earn those holiday treats!
"Twas the WoD Before Christmas"
Come in and find out the details... you know you want to!
Posted by Zareh.
"Strong people are harder to kill than weak people, and are generally more useful." - Mark Rippetoe
Yup, the world is supposed to end today, but I'm not worried and, if you CrossFit, neither should you be. One of the side effects to our type of training is that we get stronger and therefore, according to the wisdom of Mark Rippetoe, harder to kill (which unsurprisingly comes in handy during apocalypses).
So whether the Mayans were right or we have to wait awhile longer for the zombie apocalypse, keep CrossFitting and you'll up your chances of surviving just a little bit longer (and you'll look sexy doing it)!
1 Power Clean (115/75)
1 Box Jump (30/24)
2, 3, 4, 5, etc....
every 4 minutes run 200 meters
Posted by Zareh.
The CrossFit 818 CrossFit Total is a week from this Saturday, on 12/29. At this event you'll be tasked to find your 1RM Back Squat, Press, and Deadlift! The Total will begin around 10 AM and end before 12 PM. We'll have 1 class in the morning at 8:30 AM for those of you who don't want to participate in the Total. If you're looking for more info regarding the Total, hit up this blog post.
That same afternoon from 3 PM to 7 PM, we'll be having the CrossFit 818 Holiday Party at Spitz in Little Tokyo. Look here for more details!
If you'll recall, we announced our Coaches' Development Program last week. We got some great feedback and interest about this program, but I just wanted to remind you that this is still there and if you want more info you can email me at firstname.lastname@example.org. If you already reached out to me, thank you very much. Keep your eyes open for an email from me by the end of this week for more info about your next steps.
Lastly, we're going to be holding the CrossFit 818 Winter Combine on January 19th, 2013. If you want a reminder of what the last Combine looked like, take a look here. We'll be putting up more info about the Combine in the next couple weeks. Just keep that date in mind and your eyes open for more details on how to sign up!
"12 Days of Christmas"
3 Push Press (95/65)
5 med ball cleans (20/15)
6 walking lunges
7 kb swing (70/53)
8 burpee pullup
10 kb sdlhp (70/53)
11 box jumps
12 Thrusters (95/65)
*It's like the song*
Posted by Armen.
A lot of you are going out of town or your family and friends are coming into town in the next week or two and spending time with family, drinking, celebrating, relaxing, going out to eat, is going to happen. You all know my stance as far as sticking with your FITness no matter what time of the year it is. But you do need to enjoy your life and your FITness that you have worked so hard on. And this is a great time of the year to do so:-)
Every year, I’ve seen different goals and strategies for staying fit and not eating like a FAT kid who loves cake. Here are some of my tips and tricks:
1. Don’t Suck and Do Nothing! Wake up and do mobility/yoga and some squats, push ups (or go to our class). The minute you wake up. Don’t think about it, just do it. It will be a great start to your day and your body will thank you.
2. When alone, eat clean. With family and friends, be mindful. From Thanksgiving to New Years, I pretty much as Paleo as anyone can when I’m eating alone. I’ve accepted that I’m going to take liberties with family and friends where choices are not clean. Balance is the key to life. I wrote a couple blogs awhile back about some great CHEAT-EAT-ING STRATEGIES and RESTAURANT RULES that would definitely apply to specific ch-EAT-ing ideas.
3. What could it be? Take this time to look back at your 2012 year. Think about all the improvements and steps forward you have made with your life and your FITness. Now think about the improvements and adaptations to be had if you committed to 2 solid months of training and nutrition. Now imagine throwing all that away. That’s how I see the holiday season. The last 2 months. We are at the home stretch of the holiday season, own it and own the results (good or bad) afterwards.
4. Have fun. I’m happier, confident, stand taller and in better shape now than I can remember. I know this is a result of committing to CrossFit and eating right. One of the keys to long lasting motivation is fun. When we are having fun and helping others do the same we want to do more, be more, have more. Show your family and friends what it takes to be as awesome as you are, it's fun and infectious.
Post your thoughts any more ideas, strategies or philosophies during this holiday season to the comments.
AMRAP 3 min at Each Station
Rest 1 min Between Station
1). 25m Shuttle Run
2). Row for Cal
3). Double Unders
5). Plank Ups
Post total reps for all stations.
Post by CMO.
“The healthiest competition occurs when average people win by putting above average effort.” -Colin Powell
Do you work to your full potential?
Do you get done with workouts and wish you would have pushed harder, gone heavier, not gotten that sip of water, etc….?
If this is you, you are not ALONE nor are you Average!
I have been a personal trainer for 10 plus years working with all different walks of life, and although they push hard and see results, I have never seen the results happen so organically and efficiently as I have with those in CrossFit.
Each day you would come in to a CrossFit class you have people from all walks of life around you. The collegiate athlete, the mother of four, the girl in her 30′s that wants to get back into “high school” shape, the fireman who wants to get stronger and faster to help in his everyday workplace; the list goes on and on.
I would have your “Average Joe” walk in and in 3 months, 6 months, or a year ….. were no longer “average”! These people were power houses that could lift heavy weight, perform movements at intensities that I have seen pro athletes fail at, and most importantly feeling complete confidence on the inside and out.
These people were no longer “average” because of the community they were surrounding themselves in!
In my opinion “Average” is a mindset and where you choose to set the bar determines where you are and what you can achieve!
People were not only keeping themselves from being “average” they were encouraging others around them to raise the bar!
So I challange you CrossFit 818 to raise the bar above “average” by the books you read, the people you surrond yourself with, and the environment in which you choose to live!
What steps are you going to take to raise the bar?
Answer in the comments below…..
A. Find 1 RM Split Jerk
B. 3 Rounds for Time.
7 Front Squat (135/95)
14 Lateral Hops
21 Toes to bar
Post by Annie.
As a CrossFitter you've probably woken up the next morning (or even two mornings) 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 for some more squats!
30 Clean & Jerk (135/95)
Kettlebell Swings (70/53)
Posted by Zareh.
During this holiday season we know many of you will be busy taking care of end of year business, spending time with you family and friends, and shopping for the perfect presents for your loved ones. One of the best gifts you can give is the gift of fitness! We have CrossFit 818 Gift Certificates available for purchase and we'll even up the stakes with a little New Year Referral Challenge:
Between now and the end of January, in addition to a one month membership upgrade (your membership will be upgraded from 2 to 3 classes, 3 to 4 classes, or 4 to unlimted classes) for every new member you refer to CrossFit 818, the person who has the most referrals will get a special pair of customized CrossFit 818 Reebok CrossFit Oly Lifters as an extra "thank you" from your coaches for trusting us with your friends' and families' fitness.
As always, you're welcome to bring guests to try a free class at any time. Just let us know who you're bringing and what class they'd like to attend with you! Good luck!
"Annie's Birthday Workout"
Posted by Zareh.