Monday, February 6, 2012

Workout of the Day

Back Squat
3-3-3-3
Then, after 5 minutes rest…
AMRAP in 12:
10 Pistols
10 Pull-ups

Session Notes
Today’s workout (sans the strength session) looks a lot like a couplet we’d encounter in the CrossFit Open. Short, easy to judge and a pretty gnarly combo when done fast. We’re going to be doing a lot of this kind of work in the month to come to prepare for the 5 workouts over 5 weeks that makeup the 2012 CrossFit Games Open competition.

Here’s some relevant links for you to read in preparation for the event:
Game’s Website
The CrossFit Open
Registration Page
History of the CrossFit Games

Link Love
Watch – “What Are The CrossFit Games” – video [wmv] [mov] [HD mov]
Eat – Raw Greens with Garlic Paprika Dressing and Quick-Cooked Greens with Bacon Vinaigrette

Schedule Announcement
Wounded Summits Event at CFCM – This Saturday – 11-3pm
We are going to be holding a CrossFit event at our gym this coming Saturday. All are invited. This event is a benefit for a great cause and we hope you’ll attend. More info can be found on the event page.
Note: We will only have one regular class on Saturday at 9am as well as the Bring a Buddy/Open Public workout which takes place at 10am. If you’d like to bring someone to that or you’re interested in just giving our gym a try register HERE.

Mindbody Registration
In the not so distant future we are going to implement a registration and check-in process at the gym. Have to. We are fighting a constant battle between growth and user experience. If we allow our classes to grow beyond our capacity the quality of your experience will decline rapidly. At some point in the not so distant future the 5 & 6pm classes will require a pre-registration as well as a check-in. Soon after, once we get the strategy dialed we’ll move this into 6am, 4pm and the other classes that are growing steadily.

We hope to make this process as smooth as possible. We know change is uncomfortable, but it’s inevitable.

So, what we need of you now, is to REGISTER on Mindbody. This is where you’ll manage your account, including your credit card, user profile and class registration.

It is mandatory that you complete this by the end of the month.

Thanks for helping make the experience here the best it could be.

Session Snapshots

Wounded Summits Event at CrossFit Costa Mesa

A few weeks ago Cass Mark Drake approached us about throwing an event in our gym to promote and benefit his charity, Wounded Summits. We decided to throw this event this weekend in an effort to kick off a series of events that Drake hopes to hold throughout the country. Think of this as a Fight Gone Bad with a few extra workouts. Same chill atmosphere, all while raising money for a great cause.

We will be holding 3 separate workouts throughout the day for you to test your fitness. Here’s the event basics:

Date: Saturday, February 11th, 2012
Time: 11am – 3pm (may run a bit long)
Cost: $30 per participant (100% of the proceeds go to the cause!)
Workouts: 3, to be announced on Saturday
Registration: HERE, or at the gym the day of

Note: We will only have 1 class on this day, 9am only. 11am class is cancelled. We’d like to encourage all of our clients to participate.

More on Wounded Summits from Cass Mark Drake:
“Wounded Summits is an idea that I have been tinkering with for quite some time and decided to make it happen. Many combat vets, firefighters, and cops have been injured in the line of duty. My goal is simple. To take them climbing Rainier and Denali while providing world class instruction prior to doing so with some industry partners. At the same time offering surfing and instruction to all of those in southern California or those merely visiting here with their families.

The first Rainier outing will be in the winter of 2013, fundraising needs to be done until then as equipment and the school costs add up quickly. However anyone in the local Socal area is welcome to our planned one day a week of climbing, free of charge to begin prep.

Surfing will be offered one day a week as well. Once the summer months arrive we will be adding another day each week. I have two other surfers on board to assist with instruction and help. All boards will be purchased from fundraiser proceeds, ensuring that all vets pay absolutely nothing out of pocket.

I myself am a former combat vet, and am wanting to give back. Climbing and surfing helped me get past many hurdles of PTSD and the likes there of. Our main fundraising will be done at local Crossfit gyms throughout the country in the way of contests, where many of our sponsors will ensure prizes and a great time by all.

We appreciate everything that those in the civil service and military do. Do not hesitate to contact us to ask for help, or to enjoy one of our outings! Elite climbing and surfing can be had by all at absolutely no cost. We look forward to hearing from you!

Cassidy Mark Drake
Founder”

Friday, February 3rd, 2012

Kristan, looking for a little help from the heavens. That’s 245 lbs. on that bar. #momfit

Workout of the Day

For time: 50 Box Jumps (24/20″)
Deadlift: 1-1-1-1-1
For time: 50 Box Jumps (24/20″)

Session Notes
90% of everyone who walked through our doors today bested their first box jump session on their second attempt. Surprising, no. Awesome, yes.

Session Snapshots