I believe CrossFit is just like the old TV show 'Cheers'? You remember the theme song, “Making your way in the world today takes everything you’ve got. Taking a break from all your worries, sure would help a lot. Wouldn’t you like to get away? Sometimes you want to go where everybody knows your name, and they’re always glad you came. You wanna be where you can see, our troubles are all the same.”
Our lives are compiled of great days and horrible days. Some days we are stressed out to the max, other days are just okay, but in any case it is nice to be surrounded by friends and family. On a great day you want to share
your excitement and when life strikes you with a low blow you need to be surrounded by support. Our community at CrossFit 818 is becoming the 'Cheers' of your life but instead of booze we have barbells.
Day in and day out, one thing I look forward to is going to the box. I
consider everyone at the box my friends and extended family. This box is a place where I can celebrate victories or help pick me up after suffering a loss. When I don’t make it to the box, I miss it. There is something special about being surrounded by people that have very similar goals and values, especially when they are so positive. I now find it hard to hang or be around non-CrossFitters. CrossFitters live life big, they don’t watch it pass on by.
In the last 531 days (actual days since the first WOD) I have gone through plenty of life changing moments with a lot of you. From the crazy PR's in class, witnessing many 1st pullups, to pool parties, challenges, lunch pumps, funny facebook pics, the 1 year anniversary party, or just hanging out on a random Saturday night and all of a sudden 15 CF'ers show up. I have made friends I feel like I have known for years. Each day I am blessed to come to a place and feel like I am living the dream.
Our community is irreplacable!
What is your 'Cheers' moment(s) the last 531 days since you have become part of our community?
4 rounds for time:
100m Waiter Walk (50m left, 50m right)
24 Goblet Drop Lunges
12 Push Ups
Post by CMO.
I believe in excellence being practiced no matter what your current skill level is. If you are an elite athlete it is a direct effect of your practice, attitude and consistency that has gotten you there. If you are are a beginner you can adopt the same traits as the best and eventually with that same practice, attitude and consistency you can not only become elite but have the potential to beat the elite. Last week I discussed the MINDSET OF THE ELITE and how they think. This week I want to show you the principles you need to adopt to become one!
Show Up Everyday.
What separates the best from the rest is showing up everyday. How many times have you wanted to ditch a workout? Did you? Or have you ever let a bad day at work carry over to your workout? Highly Competent CrossFitters (lets call them HCC) not only show up physically, they show up focused, positive and ready to BRING IT everyday!
HCC's are always searching for ways to learn, grow and improve. First they journal and track their progress religiously (can't improve what you can't measure). Second, they find what they need the most work on. Lastly, they develop a plan and commit to improvement daily.
Follow Through with Excellence.
I've never met a person I considered competent who didn't follow through. Willa A. Foster said, "Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of alternatives." Performing with a high level of excellence is always a choice, an act of the will. I've have come across a lot of people that say they will do anything to accomplish their lofty goals, but when it comes time to commit or the 'going gets tough' all I hear is a ton of excuses and very little action. I have always said there is someone out there who is less athletic, has less money, more obstacles, less support, less time that is getting the results you want... So why can't you?!
Accomplish More Than Expected.
HCC's always go the extra mile. For them, good enough is never good enough. One of my favorite quotes of all time is, "The body will quit a thousand times faster then the mind will". Especially in the heat of a WOD we all have more in the tank, we can push harder, stay more focused and be in control. Every time we push ourselves harder then we 'think' we can we stretch our comfort zone. And every time we stretch our comfort zone we prove to ourselves we are capable of more.
HCC's do more than perform at a high level. They inspire and motivate the people around them to do the same.
Where do you stand when it comes to getting the job done? Do attack the workout with a fervor and perform at the highest level possible? Or is good enough sometimes good enough for you?
Reflect back on your workouts this past year, where have you consistently performed? Do you compete at the level of the group? Or do you help raise the bar of the group?
Inspiring others is a two way street. First, you help others raise their performance by bringing the intensity and positive attitude to the class. And in return you get a better group of classmates that will add to your workout and performance. It's a WIN-WIN!
A. 1000m row for time
B. 5 rounds:
100m Farmer's Walk (AHAP)
Post by CMO.
One of the things we talk about when introducing perspective members to CrossFit 818 is our vibrant community. For your fitness to become a real part of your everyday life in the long term, you must have a community of like-minded individuals who share your goals, can empathize with your struggles and triumphs, and can support you and keep you accountable when you need it. We thank each and every one of you for the contribution you make to our wonderful community!
Here's one of those time when community matters outside of the realm of fitness... Your coaches here at CrossFit 818 are dog-lovers (if you hadn't noticed, Rambo pretty much manages the back office single-pawedly). One of our newer member Alejandro, shared a blog he wrote about his dog, who is in a fight for his life. Check out his blog about his dog Bo here.
Power Snatch (95/65)
Posted by Zareh.
Okay everyone…they are out there. Could be a family member, a co-worker, your neighbor, a friend of a friend…
Who is your CrossFit 818 CheerLeader?
You know, the person that supports your CF efforts from afar. The person that is so happy for you but won't give it a shot for themselves. Tell us about them:
-Do they support your CF efforts? How?
-Do they talk about how they are going to start soon??? And they don’t. Do you think they will join in the future?
-Were you a former CF CheerLeader and now you have seen the light? How did you do it?
-Any interesting/funny CF cheerleader stories?
Sound off in the comments CF 818'ers. Paint us a picture:-)
EMOTM for 10 minutes:
AMRAP 10 minutes:
*every time the rope stops you must perform 20 hollow rocks
Posted by Chris.
All of you have heard us talk about consistency when it comes to your fitness and nutrition. Consistency in this context means continuing to show up despite whatever else may be happening and continuing to make good decisions when it comes to the types and amounts of food you eat. One of the overlooked keys to maintaining this consistency is the group of people one surrounds him or her self with on a daily basis. A strong support group can help ensure that a person stays on track, even when life is throwing that person curve balls.
At CrossFit 818, our community is far different than what you see at a conventional gym. Every class is comprised of men and women who know what it is to push oneself to the edge during their workout. This understanding leads to an environment of support and encouragement that can foster tremendous results through mutual motivation. Those of you who have tried CrossFit workouts on your own (i.e. while traveling) know how different it is to workout by yourself without that community support.
When you see a new face at the gym, don't hesitate to introduce yourself! And for those of you who finish your workouts ahead of the group, always stick around and cheer on your fellow CrossFitters. You never know when you'll be in need of some future cheering yourself to get through the end of tough WoD!
AMRAP 8 Minutes of:
3 Power Snatch (135/95)
Posted by Zareh.
When you choose to walk into this gym, call us to set up an appointment, or finally join us here at CrossFit 818, you're becoming a member of a new family. We're a family that's here to support you and provide you with all the tools you need to successfully live a healthy and fit life.
Every time you come back to the gym for a workout, it should feel like you're coming back home. Just like mom and dad's house, we respect our equipment and our environment by putting away our toys after class (and a healthy helping of cleaning done by the staff before, during, and after hours). Just like a good family, we tell you what to eat, how to work out, provide you with a place to hang out, and even people to hang out with.
The best part about it all is that (unlike the way some families can be) we're not trying to force you into any of it! We're giving you the tools, environment, and support necessary to do the things you want/need to do. The family aspect of it is just a little bonus that comes along with the awesome physical results and while it'll definitely make the process much smoother and the progress arrive quicker, it's by your choice that you accept and participate (or don't).
We view you as part of our family. You're our students, but you're also our family and our community, so here's our official welcome: Welcome home! Welcome to the family! We can't wait to see what you've got in you!
Three Rounds for time of:
20 Kettlebell Swings
100m Farmer's Walk
15 KB Sumo Deadlift High Pull
100m Farmer's Walk
10 KB Snatch
100m Farmer's Walk
You may not drop or set down your weight during the Farmer's Walk. Each infraction is a 5 squat penalty.
Posted by Armen.
Some of you may have noticed that the upper portion of our whiteboards are all dominated by what we call our Leaderboards. While a good portion of you may know what they're for, I wanted to write a post to really lay it all out.
The next time you're in the gym, take a good look at them. Their simplest function is to record the top five scores (times, weights, reps, etc) in a variety of common benchmarks ranging from workouts (like Nancy or Jackie) to max efforts (like max clean and jerk, max reps pull-ups, or fastest 400m run). That's pretty easy, right? Well they have another, more important function that stems from that scorekeeping.
The Leaderboards help build a sense of community. You come in and see someone has knocked you down from 3rd to 4th and now suddenly you're motivated to hit that benchmark harder to reclaim your spot. Or one day you're reading the boards and you see a time or score that just looks absolutely amazing and you're suddenly inspired by that performance. Even better, the feeling you get when you actually make it onto the leaderboards…pride, happiness, excitement!
Those leaderboards serve as a constant reminder that there's always room to improve, that competition is a big part of what we do (both against ourselves and against our peers), that everyone here goes through the same insanely hard ass-kicking workouts that you do, and that together we can lift each other up to great achievements!
"Death By 10 Meters"
With a continuously running clock,
athletes will sprint every minute, on
the minute, adding 10 meters every
minute until they cannot complete
the necessary number of sprints in
the allotted time.
Posted by Armen.
Not at CrossFit 818!
What's that definition of insanity by Albert Einstein? Insanity is doing the same thing over and over again and expecting different results. If that's the case, we have all probably been a bit insane over the course of our lives when it comes to our health and fitness!
With our Southern California summer just around the corner, why continue down the same, boring path when it doesn't work? Get into the best shape of your life while having a great time using the most effective program out there: CrossFit!
This April, don't be a fool when it comes to your well-being. Join our vibrant community of men and women who have taken their health into their own hands by taking their first steps towards elite fitness!
Did I say 65lbs? I meant 80lbs!!! Cheri visits CrossFit 818 and proves that strong is beautiful!
Complete for time:
Posted by Zareh.
Nearly everyone who has sat at a desk for a lengthy period of time during their lives (all of us) has probably dealt with some form of low back tightness or pain. A lot of that is caused by the fact that sitting down in a chair for long periods of time is not natural. The human body was designed to squat, not sit! Long periods of sitting can cause muscular imbalances, tightness in the posterior chain (like the hamstrings and the psoas), and ultimately lead to that nagging back tightness and pain we've all likely experienced at one time or another. One study showed that the prevalence of that type of low back pain and tightness 2-4 times higher in the general populations of highly industrialized countries like Sweden, Germany, and Belgium than it is amongst farmers in Nigeria, China, the Philippines, and Indonesia. Now I'm not suggesting you grab a box and spend your time squatting in front of your desk and computer (although that would be quite the sight!), but I am suggesting that if you want to deal with the issue of low back pain or tightness, you need to address, on a daily basis, the causes of that pain. First, strengthen the muscles and address the imbalances by doing constantly varied functional movements. Second, mobilize every day, meaning the use of proper stretching and self-myofascial release (foam rolling).
Stop by CrossFit 818 if you have any questions!
Posted by Zareh.
One of the things I love the most about CrossFit boxes (and one of the things that separate it from most conventional gyms) is the sense of community that permeates their memberships. I'm not talking about the small-talk socializing that happens everyday at globogyms to help speed the time by and lessen the actual work that's completed... there isn't much time for that during a CrossFit workout! I'm talking about the sense of belonging in a group of like-minded individuals all with the same goal of attaining elite fitness. I've had the distinct pleasure of having the support of my fellow CrossFitters throughout the process of opening CrossFit 818 and today we'll have several more over at lunch time to help celebrate our opening CrossFit style!
We are continuing to schedule free private introductions all throughout the week and slots are filling up quick, so give us a call, shoot us in email, or just walk in and schedule your intro today! Classes officially start Tuesday, March 15th!
Armen and Nareg display their brotherly love through CrossFit!
Posted by Zareh.