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.
I emailed out this information to every one of our members earlier this week, but here it is on the blog in case you don't receive our emails.
Here at CrossFit 818, we strive towards offering the most complete strength and conditioning program we can for our members. This includes world-class coaching, goal setting work, and nutrition direction. Of course, this relentless pursuit requires us to have well trained, professional coaches who can not only cover the specifics of movements and coaching methodologies, but also communicate clearly with groups, control the flow of a class, and be present outside of class to help with the organizational aspects of our program.
Perhaps you've seen Chris, Z, Annie, or myself coaching during your time here and wondered what it's like to be a professional coach? Maybe you've thought of learning the ropes yourself and developing the skills involved with be a coach?
We'd like to introduce you to the CrossFit 818 Coaches' Development Program (aka CDP)! This is not a new program at CrossFit 818, as we've had it around for about 7 months, and you've probably already seen some of the positive effects of the program already. You've seen our current CDP members assist during class, maybe teach you a couple warm ups, or you may have ever stumbled onto our super secret CDP meetings early on Saturday mornings... the reason you're hearing about it now is that until now, we kept CDP limited to a small group of hand selected members who were chosen based on our internal discussions and their own level of interest. Now, we're opening CDP up to the entirety of the gym membership. This doesn't mean that everyone can or will be a member of CDP. What it means is that everyone has the opportunity to be a member.
We've prepared a very detailed document that outlines not only the entry requirements, but also what you can expect to actually do, how the program is structured, and what (if any) end result you can expect.
That document is here. It's also attached to this email as a PDF document if that makes it easier for you to read.
If you're interested in joining CrossFit 818's CDP, please email me at firstname.lastname@example.org and we can chat about what your next steps will be.
A. 15RM Overhead squat
B. AMRAP 10
5 KB snatch each arm (53/35)
10 KB Step ups
20 Double Unders
Posted by Armen.
It's just about the end of the year and that means it's time to celebrate all the good times from the previous year and make some big steps towards awesomeness for the coming year. What's the mean for you? A couple sweet CF818 events and some big hints about where we're headed in 2013.
The CF818 Winter Total
Wanna know how strong you are? Wanna have a good time at a free special event at CF818? Then the Total is for you. The CrossFit Total is the combination of your 1RM Back Squat, 1RM Press, and 1RM Deadlift, all of which are done in that order in one session...and that's exactly what we're going to do on December 29th. That last Saturday of the year will be devoted to testing our strength. We'll be holding only one class that morning (8:30AM) for those of you who don't want to participate, but would still like to get a workout in.
The Total will begin at around 10AM and end before 12PM. This means lifting will begin at 10ish, which means you have to be nice and warm before that happens, which means you better show up early to get loose and ready. Everyone will be going at the same time, and working on the same lift at the same time. We'll basically split everyone up into small groups (anywhere between 2 and 6 people per group) and everyone will get to warm up with the movement then get 3 attempts at setting a heavy single. We'll spend between 25 and 35 minutes on each movement, so everyone gets a chance to hit each movement, but you won't have time to dilly dally and sit around.
This is going to be a really fun event and you'll have a great chance to see how strong you've gotten over the past year. We even have a leaderboard segment for not only each individual lift, but also for the total itself, so this is a good chance to attack the leaderboard too!
The CF818 Holiday Party
After the Total is up and you've lifted a bunch of really really heavy things, you deserve a chance to relax and hang out, and the CF818 Holiday Party is a perfect opportunity to do that. On the evening of December 29th, you're invited to join all of us at a currently secret location for a great time celebrating the holidays and look forward to the next great year at CF818! Details will be announced shortly...rest assured that we're working on something really sweet for ya :)
Looking forward to 2013
I'm very excited about 2013. We're working on some really wonderful new things that I can't exactly divulge here, but I can definitely hint.
Have you noticed the really great assistants we have helping the coaches in all the evening classes? Have you ever wondered what that's all about? Maybe you want to learn more about the intricacies of coaching or even learn how to be a coach yourself? Well, your chance will be coming very soon. Keep your eyes open for more details!
Or maybe you've been wondering if we'll ever have classes devoted to developing specific skills or forms of fitness? If so, you better get pumped up over a brand new form of Challenge we're going to be starting in the New Year. I'm personally looking forward to this a lot and I think it's gonna be a game changer for a lot of you!
The Armenator 2.0
10 x 10 back squats (10 sets of 10 reps)
*use 70% of 1RM back squat
*if you don't know your 1RM, use 90%-100% bodyweight
*rest as needed between sets
Posted by Armen.
This past weekend, your coach Armen participated in the OC Throwdown. He qualified for the advanced division based on a series of self-reported workouts and was invited to compete in six workouts over the past two day. Armen went on to dominate the competition and finish in 1st place! His performances were so impressive that he would have beat a majority of the elite division, as well.
As his older brother and coach, I want to thank you all for the outpouring of love and support this weekend. A special shout out to all of you who made the 90 minute trek to the OC to cheer Armen on in person. I hope that all of you realize how lucky we are to have an athlete and coach of Armen's caliber representing our community. His success reflects positively on us all and he continues to stand as a role model of elite fitness. Special thanks to Coach Johnny of CrossFit Pasadena who helped coach Armen to victory this past weekend.
I remember Armen's first CrossFit 'workout' in a park out on the west side several years ago. He was unable to complete the warm-up and unceremoniously threw up in a trash can. He's come a tremendous way since that point and I can truly say that Armen has unlimited potential as a CrossFitter. I look forward to his continued development as an athlete!
If you see him around the gym this week, give him a big high five! He's earned it!
50 Thrusters (45/33)
Posted by Zareh.
If you ever find yourself on vacation without access to a gym or pressed for time, a good way to get a quick and effective workout in is to use the Tabata interval. Named after Dr. Izumi Tabata, the protocol consists of 20 seconds of maximal effort followed by 10 seconds of rest repeated eight times. So, a typical Tabata interval will be four total minutes, but it might be the hardest four minutes of your life! What Dr. Tabata and his colleagues discovered was that using high-intensity interval training (the study was six weeks long) led to a significant increase in anaerobic capacity and VO2 max in already well-conditioned athletes. Anaerobic capacity and VO2 max are important for CrossFitters who spend a lot of workout time at high to maximum intensity.
Try the Tabata interval with body weight movements (e.g. squats, pushups, or sit-ups) for a quick, but brutally effective workout that you can do anywhere!
Armen, Matty, Ben, and Scott in a Tabata Hollow Hold circle of torture... this was after their already brutal WoD!
Clean & Jerk 1-1-1-1-1-1-1
3 rounds for time:
10 Clean & Jerk (135lbs./95lbs.)
30 "Two Touch" Sit-ups
Posted by Zareh.
I love watching those fitness infomercials in which they show a rent-a-fitness model using the program/machine/contraption (while maintaining a picture perfect smile) and then show a doctored before and after photo that usually is achieved by getting the paid model to take the after picture BEFORE the before one! Here we pride ourselves on being real people with real stories and, most importantly, with real results. You can walk in and talk to us and see the results of hard work and a program that actually works. Even better yet, you can start your own journey to a before/after picture today... just don't expect to be smiling too much during our workouts!
Posted by Zareh.
This past weekend, The Fittest Games were held by SicFit in Austin, Texas. My brother, Armen "Hammer" Amirian, competed in the Intermediate Men's Division and took Texas by storm in three workouts over a span of about six hours. Armen has been training hard and smart for the past 18 months and he has seen a tremendous transformation from a kid who couldn't get through a CrossFit warm-up without puking to a powerful athlete who is winning CrossFit competitions! The results of hard work should be recognized and used to motivate further improvement. I have little doubt that Armen will continue to improve his skills on his journey towards elite fitness.
Posted by Zareh.