Workout of the Day

“Zeus”
3 rounds for time of:
30 Wall Ball shots (20/14lb. to 10ft.)
30 Sumo Deadlift High-pull (75/55lb.)
30 Box jump (20″)
30 Push Press (75/55lb.)
30 Calorie Row
30 Push-ups
10 Body weight Back Squat

“30 Day Pull-up Cash Out Challenge” Day 5
25 Pull-ups

Schedule Announcement
CFCM will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days!
Saturday–9AM only at OCC Track
Sunday–10AM… location TBA
Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!

Competitive Program
Rest day.

Workout of the Day

“Adrian”
7 rounds for time of:
3 Forward rolls
5 Wall walk-ups
7 Toes to bar
9 Box jumps (30″)

“30 Day Pull Up Cash Out Challenge” Day 4
20 Kipping Chin Ups
or
40 Band Kipping Chin Ups
or
60 Jumping Kipping Chin Ups

Notes–Today’s workout is in honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington. He died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

What a workout! How did everyone like the wall walk-ups? I have a feeling I’m going to be sore in places I didn’t know about tomorrow. This is an example of why I like CrossFit… you just never know what you’re going to get. And I doubt you’d see anyone doing this workout at 24 Hour Fitness. Yeah, we’re a little crazy. I hope you guys had fun.

Schedule Announcement
CFCM will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days!
Saturday–9AM only at OCC Track
Sunday–10AM… location TBA
Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!

Link Love
Read–Midline Stability: Stay Tight and Breathe.
Laugh–Pumpcast News, Part 1–The Tonight Show. This is hilarious.
Eat–Sous Vide Turkish Slider Burgers.

Competitive Program
10k Row… always be rowing!

Workout of the Day

For time:
30 Muscle-ups
or
90 Pull Ups
90 Dips
*20 minute cap

“30 Day Pull-up Cash Out Challenge” Day 3
15 Ring Rows w/ Feet on a box
or
20 Ring Rows w/ Legs straight
or
30 Ring Rows w/ Knees bent

Notes–The muscle-up. It’s one of those moves that everyone wants to master, and is definitely one of the more advanced skills in the world of CrossFit. When I started at CFCM over 4 years ago, I was doing jumping pull-ups, so I had a long way to go before a muscle-up was even in my sights. I’m a slow learner, so I don’t think I started trying muscle-ups until I was 2 years in, and didn’t get my first one until about a year later. Part of my problem was that I didn’t think I was capable of doing it, so I didn’t try very hard.

If the muscle-up is a goal of yours, you definitely have to build a solid foundation. A muscle up is a pull-up over the rings and into a dip. If you cannot do either one of these things, then will not not get a muscle-up. I know we’ve said it in class before, but you have to have the strength to do at least 5 strict pull-ups and 5 strict dips. This is why we make you sub with pull-ups and dips with good, full range of motion. When you have this down, then we can start working on the transition. Some pick it up quick, and others (like me) take a long time. But, if you want it and you work at it, (and if you dream about it) you can achieve it!

Schedule Announcements
CFCM will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days!
Saturday–9AM only at OCC Track
Sunday–10AM… location TBA
Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!

Link Love
Read–Why We Snatch, by Tatum Vayavananda. Good little article.
Watch–2013 Live Regional Coverage. Watch clips from the various regional events that went down last weekend!
Eat–Brian’s Bowls. I know I’ve posted about these before, but just in case you missed it… these are great on the go paleo meals. You can order them online and they get delivered to the gym weekly, so you can just pick them up when you come in to workout. There are new choices every week and they come frozen, but take only 5 minutes to microwave. I definitely recommend if you you need a fast, healthy and delicious meal option!

Competitive Program
In 10min:
Snatch Push Press -MTR- 10-10-10
In 15min:
Hang Snatch –MTR- 5-5-5-5-5
In 10min:
Deadlift -MTR- 10-10-10
In 10min:
1 Arm Row 10-10-10-*10-*10

Workout of the Day

30 Minute AMRAP of:
1 Rope climb
10 Planche Push-ups
15 Burpees
*Score total reps

“30 Day Pull Up Cash Out Challenge” Day 2
10 C2B Pull-up
or
20 Band C2B Pull-up
or
30 Jumping C2B Pull-up

Notes–Fun workout today, right?! Everybody loves a 30 minute AMRAP… with burpees! If you came both yesterday and today, your body should be practically immobile by tomorrow. Remember to take time after your workouts to cool down… an easy 800m jog or 1k row, foam roll, stretch, eat and hydrate. This is the stuff that should help you recover faster. The most exciting part of this workout was definitely the rope climbs, and it was fun to watch so many of you get your first climbs today. If you don’t have it down yet, don’t worry! It’s like everything else we do… it just takes practice. Those ropes are almost always hanging there, so feel free to work on your climbing anytime. You may also want to keep a pair of tall socks in your gym bag from now on!

Schedule Announcements
CFCM will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days!
Saturday–9AM only at OCC Track
Sunday–10AM… location TBA
Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!

Link Love
Read–Mental Toughness Training in the Primal World, by Jack Yee.
Read More–SoCal Regional Report: A Familiar Ending.
Watch–Strategy With Jami Tikkanen. I love when CrossFit posts videos of Jami. I met this guy in London 3 years ago, when I visited his gym, CrossFit Thames. He’s a super nice guy and a great coach.

Competitive Program
5k Run

Workout of the Day

3 rounds for time of:
200m Run
100m Walking lunge
50 Squats

“30 Day Pull-up Cash Out Challenge” Day 1
5 Negative C2B pull-up

Notes–A new challenge begins! Who’s ready for pull-ups?!

Link Love
Read–Want To Be Good at Oly? by Chad Vaughn. This is a really great article, and I hope you all will take a few minutes to read it. I definitely learned a couple of things and found it very helpful.
Watch–This Is Annie Thorisdottir. Great video on a stellar athlete. I like her all the better after watching this.
Eat–Spicy Meat Marinara Served on Zucchini Noodles. Looks interesting and delicious.

Schedule Announcement
Hey all! Just a heads up… the gym will be CLOSED this Saturday and Sunday, as we are hosting another CrossFit Level 1 Certification. Not to worry though… it will be a beautiful weekend, and we will have off-site workouts both days! Stay tuned for the details. Also Monday, May 27th is Memorial Day. There will only be one workout at 10am on Monday. If you’ve never experienced “Murph”, you are in for a real treat!

Competitive Program
In 10min:
Press -MTR- 10-10-10
In 15min:
Power Snatch –MTR- 5-5-5-5-5
In 10min:
Back Squat -MTR- 10-10-10
In 10min:
Bent Over Row -MTR- 10-10-10

Workout of the Day

Rest day.

SoCal Regional Day 3 Recap
Day three kicked off with a team event in the morning. Nathan and G kicked butt doing double-unders, handstand push-ups, toes-to-bars, shoulder to overheads, and weighted walking lunges. It was a rough workout and they pulled our team back up to 11th place. Keeta and Aaron continued to do amazing and I think were mostly just relieved to get through workout 6! The final event of the day involved rope climbs and cleans. Our team placed 22nd, putting us in 12th place overall! Keeta and Aaron were rope climbing/cleaning champs. At the end of the weekend Keeta finished in 23rd and Aaron in 38th place. Everyone is sore and tired, but very happy to have done so well this year.

It was three long days and we are done! I have to say, I’m a little sad for it to be over… so much build up, and it comes and goes so quickly. After this weekend, I am more and more convinced that we are one of the best “little” gyms around. Thanks to those of you who were there to cheer us on, and those that were there in spirit this weekend. Thanks to Max, Chris, and Alec who take such good care of us. We have a pretty freaking awesome community!

Now… back to the gym!

Workout of the Day

Rest day!

SoCal Regional Day 2 Recap:
Such a great day for CFCM at the SoCal Regional! Thank you again to everyone who made the trip down. It was a long and exhausting day… even as a spectator! We kicked off this morning with a team chipper. Each member did 30 reps each of wall balls, C2B pull-ups, pistols, and 1 arm dumbbell snatches. We went 4 minutes faster then we did in our practice and finished in 11th place overall. Keeta and Aaron did all the same movements, but 100 reps of each… an insanely brutal workout. Keeta finished in 16th and Aaron in 33rd.

The second workout of the day was 21-15-9 of deadlifts and box jumps. Scott and I (Linds) did this workout as a team, and we finished in 11th place, putting the team in 12th for day 2. Keeta smashed this workout with a time of 4:54, moving her up to 22nd place. Aaron finished in 31st place putting him in 33rd overall. All around, we are right about where we expected to be going into this weekend. The competition is only getting better year to year, and it is honestly so inspiring and fun to compete alongside some of these athletes.

We have two more workouts to go tomorrow, and we’re feeling good! Thanks for all of the support CFCM!

If you plan to come tomorrow, here are the heat times for the first event (always subject to change of course):
Team–9am
Keeta–10:10
Aaron–11:25

“The Joey” aka “The Roo”
For Time:
30 Power clean (95/65lb.)
30 Oh squat
30 push ups
250m row
25 power clean
25 Oh squat
25 push ups
500m row
15 power clean
15 Oh squat
15 push ups
1,000m Row
5 power clean
5 Oh squat
5 push ups
1,500m Row
Time cap: 32 min.

Notes–Hey CFCM! How’d you enjoy today’s “little” workout, brought to you by Dakota?! Looks nastier than what I had to do today!

Now, for a little recap: Day one at the SoCal Regional went very well. The first workout was “Jackie” and all of our competitors finished well under the time cap. The second workout consisted of a 3 rep max overhead squat, followed by 7 minutes of burpee muscle-ups. Our team accumulated a total OHS score of 1,085 pounds, and 84 muscle ups putting us in 9th place. Keeta hit 135lbs for 2 reps and 7 muscle ups, putting her in 31st place for individual women. Aaron hit 275lbs for 3 reps (285lbs for 1 rep) and 27 muscle-ups, putting him in 32nd place at the end of day 1. Thanks to all of you who sent encouraging messages and to those of you who showed up and cheered us on in yellow today. We were definitely tough to miss! The next two days will be even more packed and exciting. I will try my best to keep you all posted!

Competitive Program
Rest day

Workout of the Day

Front Squat
3-3-3-3-3

Cash Out:
AMAP Strict Chin-up
AMAP Kipping C2B Chin-up
AMAP Kipping Chin-up

Notes–Hey team! Great job today on the squats! Did you remember to write down how much weight you lifted? It’s good to know those numbers and have them on hand.

Just a little update on the Regional, in case any of you are interested. The CFCM team checked in this evening. The venue looks amazing and the entire workout area is covered… a big upgrade from last year. Let me tell you, it was HOT! The first team workout will kick off tomorrow morning by 9am, followed by the individual competitors. We won’t know our exact heat times until tomorrow morning. The second event will begin around 1:30, with teams first followed by individuals… likely going til about 5:30 or 6pm. Saturday and Sunday will be similar schedules.

I think I speak for the rest of the coaches and regional team when I say that we very much feel like we are representing an amazing community, which is all of you. Thank you all so much for participating in the Open, and for always being so supportive and encouraging. I feel very grateful, and like I am a part of something so much bigger than myself because of you all. If you don’t have big plans this weekend, please feel free to come down to Del Mar and watch/cheer. We’d love to see you. Keep checking in for updates!

Schedule Announcements
Friday 5/17–Morning classes only. We will be closing after the 9am class (at 10am), so if you want to get a workout in, come early!
Saturday & Sunday 5/18-19–CLOSED for SoCal Regional. This is a big deal for our gym, and naturally all of our trainers and staff will be there, so we will be closing the gym for the weekend. Please feel free to come cheer on our individuals and team at the Del Mar Fairgrounds!

Link Love
Read–Bret, Unbroken. This is an awesome story in Runner’s World Magazine.
Watch–Sam Briggs and Lindsey Valenzuela are Ready!

Competitive Program
In 20min:
Power Clean –MTR- 5-5-5-5-5

In 15min
Pendlay Row 10/ 8/ 4×6/ @ B’s MTR

In 19min:
10min Row Out & 9min Row Back
*Match out & back distance

Workout of the Day

2013 Regional (Modified) Event #7

4 rounds for time of:
100ft. Sprint
4 Cleans (225 / 135 lbs)
100ft. Sprint
Time cap: 10 minutes

Schedule Announcements
Friday 5/17–Morning classes only. We will be closing after the 9am class (at 10am), so if you want to get a workout in, come early!
Saturday & Sunday 5/18-19–CLOSED for SoCal Regional. This is a big deal for our gym, and naturally all of our trainers and staff will be there, so we will be closing the gym for the weekend. Please feel free to come cheer on our individuals and team at the Del Mar Fairgrounds!

Link Love
Watch–Pyrros Dimas Gold Medal 1996. One of the best Olympic lifters there is. 213kg… 469lb Clean & Jerk. Amazing.
Read–The Sports Psychology Behind the Red Dot Trigger. I like this. Very interesting.
Quote–”To grow is to go beyond what you are today. Stand up as yourself. Do not imitate. Do not pretend to have achieved your goal, and do not try to cut corners. Just try to grow.” -Swami Prajnanpad

Competitive Program
In 15min:
Press 10/ 8/ 4×6/ @ B’s MTR

In 20min:
Hang Snatch –MTR- 5-5-5-5-5

In 19min:
10min Run Out & 9min Run Back
*Match out & back distance