Workout of the Day

5 Rounds
3 min AMRAP of
1 Power Clean (225/155lb)
3 Burpees
6 Box jumps (24/20″)
1 min Rest

Crossfit for HOPE
Where – Crossfit Costa Mesa
When – June 9th 2012
What – CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital. Contributions can be performance-based pledges or donations for participants and affiliates. We’ll keep track of the athlete performances and donations for each individual and every participating Affiliate.

Register Online  - You can use your same log in if you participated in the Crossfit Open.

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

2012 WOD Gear Team Series
Presenting the 2012 2nd Annual WOD Gear Team Competition
Venue: Pasadena Rose Bowl
Date: Saturday, July 28th
72 Teams…2 men/2 women

Compete in the venue where champions are made…the Pasadena Rose Bowl. I can assure you that the 2012 WOD Gear Team Series will be an amazing experience for both competitors and spectators. I highly encourage teams, of all levels, to come and be a part of this event. Come and represent CFCM.

Registration opens on May 21st.

Check out more info HERE

CFCM Goes Country – Tomorrow May 18th at 8:30pm come join us for some 2 steppin’, boot scootin’ good ol’ fashion fun at In Cahoots in Fullerton. Come one, Come Y’all!!

Schedule Change
May 28th we are holding one class at 11am in honor of Memorial Day. After the workout we are having a potluck BBQ. More info to come.

 ”There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” -Derek Jeter

Workout of the Day

800m Run
28 Kettlebell Swings (70/53lb)
28 Strict Pull ups
28 Kettlebell Clean & Jerk (ea.)
28 Strict Pull ups
800m Run

Link Love
Watch – SoCal Men’s Workout 2 Recap (Spotlight on Mike Cahill)
Read – I Can’t Eat That, I’m Paleo

2012 WOD Gear Team Series
Presenting the 2012 2nd Annual WOD Gear Team Competition
Venue: Pasadena Rose Bowl
Date: Saturday, July 28th
72 Teams…2 men/2 women

Compete in the venue where champions are made…the Pasadena Rose Bowl. I can assure you that the 2012 WOD Gear Team Series will be an amazing experience for both competitors and spectators. I highly encourage teams, of all levels, to come and be a part of this event. Come and represent CFCM.

Registration opens on May 21st.

Check out more info HERE

CFCM Goes Country – This Friday May 18th at 8:30pm come join us for some 2 steppin’, boot scootin’ good ol’ fashion fun at In Cahoots in Fullerton. Come one, Come Y’all!!

Welcome our new Onboarders

Workout of the Day

Deadlift
5-5-5-5-5
Then after 5min rest…
3 Rounds of
50 Double unders
15 True push ups

2012 WOD Gear Team Series
Presenting the 2012 WOD Gear Team Competition
Venue: Pasadena Rose Bowl
Date: Saturday, July 28th
72 Teams…2 men/2 women

Compete in the venue where champions are made…the Pasadena Rose Bowl. I can assure you that the 2012 WOD Gear Team Series will be an amazing experience for both competitors and spectators. We highly encourage teams, of all levels, to come and be a part of this event. Come and represent your box wearing your colors. Show us your community!!!

Im going to be putting up a sign up sheet for people to create teams on the white board. Registration opens on May 21st.

CFCM Goes Country – This Friday May 18th at 8:30pm come join us for some 2 steppin’, boot scootin’ good ol’ fashion fun at In Cahoots in Fullerton. Come one, Come Y’all!!

News Flash – The “Bring a Buddy” 10am classes on Saturdays are back so spread the word. Also, we have all new workout journals in stock so get yours while they last.

I wanted to take a few moments and share with everyone some of the really exciting new things that are cooking here at CrossFit Costa Mesa.  Many of you may know this, but we are the first CrossFit gym in Costa Mesa.  What started in my garage with a handful of crazy people willing to come to some strange alley to workout has grown into so much more. I can now confidently say we are the premier CrossFit in Orange County and that fills me with tremendous pride.

With growth comes a natural transformation; It’s a tough process.  I remember when the CrossFit Games were held in Aromas, CA in the dirt and the evolution to the Reebok CrossFit games at the Home Depot center with a $250,000 grand prize was quite a shock to the system.  I remember feeling we have lost something now that the Games aren’t held on a dirt hill somewhere in NorCal.

When I look at CFCM now, I feel something similar.  The small, intimate garage gym feel has changed to something new. Occasionally we try to bring back the “old times” but that’s a mistake.  It’s a mistake in that it does not honor the present good that is occurring all around us in this new normal.  CrossFit, as in many things, is about embracing change.  Remember when butterfly pull-up came into the scene?  You may not as it was a few years ago, but it changed the game.  Every year something happens that changes our world.  Heavier weight becomes the norm, fast WOD times become even faster.  Everything continues to step forward.  And so are we.

I want to invite you to get a taste of the steps to come here at CFCM.  We have been in our new space for nearly half a year now and it’s time to take the necessary steps to move our community forward.  Some of you may feel put off by the changes, you may not like them; some of you will be thrilled.  The only thing I will stand behind with confidence is change is inevitable, all that matters is how you meet it.

Introducing CrossFit Costa Mesa version 2.0

Over the next 30 days, from now until June 15^th you are going to be experiencing some changes at the gym.  Here are some of the overarching details that will be going on in the background but you can expect them all to be in full effect by June 15^th.

• Conversion to Zenplanner
• This means new back office systems, new billing methods, and a brand new member Check-in Solution.  Yes you will now have to eventually “check in” every time you arrive for a class. This is an inevitable step in our efforts to improve your experience here at the gym.
• Introduction of the CFCM Club Teams
• You’ve seen the power lifting racks, the Oly platforms, and maybe even been a little interested in trying a few of their workouts.  Well now you can.  With more details to come, CFCM members are being invited to join our Olympic Lifting or Power lifting Club teams.  There will be dedicated workout times, solid coaching, and the chance to even compete in upcoming power lifting and Olympic lifting meets.
• Introduction of CFCM Seminars
• Every two weeks CFCM will host a 2 hour long skill-specific seminar on either Saturday or Sunday. Do you need to spend some time improving your olympic lifts?  How about that muscle-up, butterfly, or just simply getting your first pull-up? This is where we’ll really dig into these technical pieces of our program and help you improve. There will be a sign up process online and the class will be capped to ensure a successful environment.  These will rotate continually through the major lifts and gymnastic movements and we will also be bringing in specialists to ensure you get the best possible instruction for your money.
• Introduction of the CFCM CrossFit Gamers Program
• Do you want to get better at the sport of CrossFit?  Any desire to compete in some local competitions?  Want to compete for next year’s CrossFit games?  Any individual looking to take their game to a competitive level at CrossFit as a sport, this program is for you.  More details to come, but while this program is open to anyone, at any level of fitness, it will require a high level of commitment along with requiring members to compete in local and regional events.
• Evolution of the Personal Training Model at CFCM
• CrossFit Costa Mesa is first a foremost a community of people committed to themselves and to each other.  This is a place where people come together to push each other, encourage each other, and challenge each other.  Our general programming is some of the best you can find and the gains our members continue to make, including body composition as well as physical performance continues to amaze us all.  But, at times, there can be valid justification for an individual to step out of the group class for a moment for some personal attention.  Maybe you have been stuck on a lift for a while and need some special coaching, maybe the kipping pull up has been evading you and the next seminar is not for 3 months.  Whatever it is, personal training could be just what you need for that little push. We believe that personal training is important to support people with their individual needs while in support of the group program.
• Gym Space Remodel
• Over the weekend of June 16-17^th the physical space of CFCM will be transformed as well.  The space is being opened up completely to support our growth and evolution.  More space for each member, more room to move around and be creative during workouts.  Be prepared for a different feel when the remodel is complete.

All of the totally awesome and dangerous stuff we usually keep Aaron from before the Regional came out last night the minute the last workout came to a close. Indo Board ping pong anyone?

Workout of the Day

Snatch Balance + OHS (2 + 1)
Then, after 5 minutes rest…
3 Rounds:
800m Run
2:00 Rest

Link Love
Read, think – Light Weights Are Just as Good for Building Muscle, Getting Stronger, Researchers Find
Also, read – 2012 SoCal Regional’s Update – Alec Hanson Version

Regional Photos

I’d like to give you some examples of what I mean by this.

Mike Cahill, a beast of an athlete, had a very humbling first workout.  Not humbling due to a lack of ability, but humbling due to a frustrating aspect of CrossFit as a sport, which is the judging factor.  I man with 5-6min “Diane” time ended up 2^nd to last due to, in part, this frustrating aspect.  I watched amongst the crowd of thousands as Mike was repeatedly “no repped” and as the time ran out.  The athletes surrounding Mike saw the discrepancy; the crowd saw it as well.  But Mike, with what I can only imagine was a boiling frustration, kept working through the end of the clock.  He could have stormed off, cussed out the judge, but he acted with class.  After that he went on to get 3^rd overall in the next workout, literally destroying the competition, and he fought tooth and nail every workout and earned a spot in the final WOD after the cuts.  Pride.

Linds, our other individual superstar, came into Regionals with several PR’s to overcome.  When the Regional workouts were announced, she had several blocks to overcome right away.  Namely, the 70# One Arm Dumbbell Snatch and the 30 Hang Cleans at 135#.  When it came time to do the cleans Linds handled it easily to beat the minimum required to make it through the cuts.

One workout three, when the 70# snatch was required, she missed both “practice” attempts for her judge.  I thought “oh no” and felt this knot in my stomach.  But she started nailing them when the time to start began and she ended with 21 total reps.  The crowd would erupt every time she would hit the lift and all I felt was pride.

Our Team, composed of Aaron, Nathan, Scotty, Cheree, G, and Tara had a rough first day.  The WOD’s didn’t completely fall under any one combination of strengths.  We finished day one in the bottom 3^rd of competitors.  But when Day 2 came around we turned it on.  Tara and Nathan crushed the first WOD, destroying everyone in their heat and then when it came time for Aaron, Scotty, G and Cheree, they turned it on too and pulled us back into striking range for the 3^rd day.  It came down to the snatches and each of these 6 people landed CFCM a 4^th place finish overall.  Cheree had a personal record of 105# on her snatch as did Scotty, G, Aaron, and Tara; all lifting more than they ever had before.  It dramatically jumped up our team’s position and took us within one spot of competing in the final workout.  I have not felt this unique kind of pride in a long time.

I felt it over and over this weekend.  Especially as I watched other gym members show up and cheer on the competitors, as I watched the encouragement and support pour out.

You all are an amazing group of people.  I am blessed to know you and blessed to be a part of CFCM.  See you next year.

Tomorrow will be more resting. I head to Pomona in the afternoon to check in and get settled. My mama is coming up to watch too… she’s the best. I’ve had several people ask me what I eat on competition day. I don’t know what is better or worse, but I think the most important thing is to eat how you normally do. Competitions are no time to change your habits… especially food habits. Could turn out bad, if you know what I mean? So, I usually pack mashed sweet potatoes (I like them with a little butter, salt and cinnamon), a few packs of Columbus deli meat, avocados, larabars (Cashew is still my favorite), and berries. I also like to take protein powder and coconut water. I think that’s it. Yep.

The picture above is from the 2010 Regional… back when teams didn’t even have to qualify! I had to single arm snatch a 35# dumbbell for this workout… and it was hard! I’ve come a ways 70 pounder on Saturday… no big deal!

Last thing… I was reading Katie Hogan’s blog today and was reminded of this quote…

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Williamson

This video is good too (and not just because of Brad Pitt… but he doesn’t hurt ):

 Where there is no struggle, there is no strength.

Workout of the Day

Push Press 3-3-3-3-3
on a 2min clock
Then after 5min rest…
Clean Ladder
AHAP on the min for 10min
5 Burpee box jumps
1 Clean sttempt

Crossfit Games
SoCal Regionals are this weekend, May 11-13 at the Pomona Fairplex (1101 West Mckinley Avenue). Directions and event details can be found HERE and Tickets are available online now HERE. I strongly recommend everyone tries to make it out to at least one of the days this weekend to help support our athletes representing CFCM and see some of the fittest on earth compete.

CFCM Regional T shirts – Thursday night at the gym all of the pre ordered regional shirts will be available for you to pick up.

This Weekend Schedule

Day 1, Friday, May 11th, 2012
Team Workout 1 – 10:00am – 11:00am
Lindsay Workout 1 – 11:12am – 11:48am
Mike Workout 1 – 12:00pm – 12:48pm
Team Workout 2 – 1:24pm – 2:24pm
Lindsay Workout 2 – 2:34pm – 3:34pm
Mike Workout 2 – 3:44pm – 4:44pm

Day 2, Saturday, May 12th, 2012
Team Workout 3 - 9:00am – 9:45am
Mike Workout 3 - 10:00am – 10:48am
Lindsay Workout 3 - 10:58am – 11:34am
Team Workout 4 - 11:54am – 1:24pm
Mike Workout 4 - 1:39pm – 3:39pm
Lindsay Workout 4 - 3:54pm – 5:24pm

Day 3, Sunday, May 13th, 2012
Team Workout 5 (Women) - 8:00am – 8:45am
Lindsay Workout 5 - 8:50am – 10:05am
Team Workout 5 (Men) - 10:15am – 11:00am
Mike Workout 5 - 11:05am – 12:20pm
Team Workout 6 - 1:00pm – 1:30pm
Lindsay Workout 6 - 1:45pm – 3:15pm
Mike Workout 6 - 3:30pm – 5:00pm

Schedule Change
Gym Closure this weekend, May 11-13 (Fri/Sat/Sun) due to the Crossfit SoCal Regionals.

Like I mentioned in a former post, I have been reading more lately. I have to say it feels really good. I am feeling more aware and things seem to be jumping out at me, which I like. It makes me think. I am still working my way though Don Miller’s book, A Million Miles in a Thousand Years, but I have also been drawn back to one of my other favorite authors, Anne Lamott. I read this article of hers the other day, and loved it: How to Live a Life that Satisfies the Soul. She is honest and really funny, in my opinion. This was my favorite quote from the article:

“All I ever wanted since I arrived here on Earth were the things that turned out to be within reach, the same things I needed as a baby—to go from cold to warm, lonely to held, the vessel to the giver, empty to full. You can change the world with a hot bath, if you sink into it from a place of knowing that you are worth profound care, even when you’re dirty and rattled. Who knew?”

Beautiful words!

Speaking of beautiful, I re-watched this video today of Yosemite. It makes me feel so small, but in a good way, you know? … that there is something much bigger out there and it’s not all about me. Yes, who knew?

Workout of the Day

“Mary”
20min AMRAP
5 Handstand push ups
10 One legged squats
15 Pull ups

Link Love
Eat – Pizza Cupcakes
Eat – Bacon Guac Sammies

Crossfit Games
SoCal Regionals are this weekend, May 11-13 at the Pomona Fairplex (1101 West Mckinley Avenue). Directions and event details can be found HERE and Tickets are available online now HERE. I strongly recommend everyone tries to make it out to at least one of the days this weekend to help support our athletes representing CFCM and see some of the fittest on earth compete.

Schedule Change
Gym Closure this weekend, May 11-13 (Fri/Sat/Sun) due to the Crossfit SoCal Regionals.

The Phoenix Shirt

Hi CFCM,

I’d like to take the time to announce the introduction of a very special T-shirt to the CFCM line.  But before we can start printing these, your involvement and feedback will be critical.

First, the background on the t-shirt.  One of the most important things to me here at CFCM has been the transformation of the minds of our members; that switch that gets flicked from the “I Can’t” mentality, to that of “I Can”.  When people start to take hold of their own lives and health, when they realize they have far more potential and ability than they ever thought possible and everything starts to change for them.  I live for that moment.

This t-shirt began as a way for me to honor that change.  I wanted to be able to give someone a physical representation to honor their new commitment to themselves.  And, being the amazing nerd that I am, there happens to be one symbol of rebirth I have always loved.  The Phoenix (http://en.wikipedia.org/wiki/Phoenix_(mythology),the firebird that dies to itself only to be reborn from the flames and ashes of its old body to become new.  I find that symbolism so meaningful for what we do here at CFCM.  Through the pain, the tears, the blood, and the sweat, we become new.  Now, we will have a way to recognize those among us willing to make that sacrifice.

Hence, the introduction of the Phoenix T-shirt.  Now this is not to be confused with our “Fire Breather” T-shirt that is earned through high levels of performance, the Phoenix t-shirt is earned through effort and commitment.  The recipients may not have a sub 3 minute Fran yet, but their effort, their will power, and the change we see evident in their lives qualifies them for this honor.

The training staff and myself will select the recipients of this award is it becomes evident to all of us someone is worthy.  This could happen once a month or once a year.  It’s not dependant on someone’s effort over one particular workout, but about a change we see evident in someone’s life; someone who has made the physical commitment to become something new and someone who inspires our community through their effort and transformation.

With your help, I’d like you to follow the links and VOTE on your favorite design for this new t-shirt.  Several artists have taken some time to come up with some designs and it’s up to you to help me make the final decision.

Here are the final design winners to choose from for the CFCM Phoenix T-Shirt.  Please take some time and give me feedback.   When you are looking through here, here are a couple thoughts for you to consider.

1) We can mix and match the front or backs of shirts. Meaning we can take the front on one shirt and combine it with the back from another.

2) We can move the location or the size of the Phoenix. Maybe you would like it better on the side front where the wings may go onto the side from the front. Maybe you would like it better smaller or placed like a crest on the chest instead of the entire back. Give honest and detailed feedback.

3) Avoid the negative, don’t just give comments like “this one sucks”, instead focus on the ones you like and make comments about those. Feel free to just give a 1 star or No stars to ones you don’t like.

4) Make sure to contribute to both Male and Female versions.

Thank you all for making CFCM your home.

-Alec

Women’s Phoenix T-shirt Versions:  http://bit.ly/KLcAZ0

Men’s Phoenix T-shirt Versions:  http://bit.ly/KLbQTt