CrossFit Long Beach

My CF Long Beach Team

Dropped by CrossFit Long Beach for a workout this morning. I have looked them up several times in the last couple years but never made time to stop by. It was awesome to finally make it to the CrossFit gym of my hometown. If you guys make it over to the left coast make sure and visit them. They are awesome!

And make sure to visit any CrossFit gym in your travels and get outside your own microcosm. You have a lot of friends out there...

Trainer Meeting

Trainers, the meeting is back on for tomorrow after our recent hiatus. I will not be there, returning next week. Jeremy will be running as usual. Have a good one and see you next week!

WOD 12/11/2010

3 Mile Run for time

WOD 12/10/2010

Daily WOD
6 rounds:
6 Heavy O-Squats
6 Clapping Push-Ups
6 HSPU’s

Choose your weight for the O-Squats.

Strength Class
A. Deadlift 40%x5, 50%x5, 60%x5
B. Pistols 5x3 each leg

Strength Wod
Kettlebell Isabel
30 Snatch Right, 30 Snatch Left for time
Must finish one arm before switching.

Skills Class
Press and Variants
Sumo Deadlift
SDLHP
Pullups

Using Same Weight for both exercises
5 Rounds:
10 Sumo Deadlift High Pulls
10 Push Press

WOD 12/9/2010

Deads 3x3

then...

Cyle through the following stations - 5 minute intervals (no rest between)
Row (Calories)
HPS (75/55)
Lateral Jumps (24/20)
Inverted Burpees

Total Reps/Calories

From the Strength Crew...

I just wanted to take a minute and let everyone know about the current evolution of our strength class. We have put our brains together and have changed the programming around a little bit. We are going to be/have been using Jim Wendler’s 5/3/1 program. This is a very simple program that follows a logical percentage based progression that allows for constant PR’s for different rep counts. You will be seeing Squat,Press,Deadlift every week with 1 or 2 accessory exercises a day designed to compliment the major lift. Along with that you will see the WOD’s changing as well. You will still see some Classic Crossfit and Crossfit football workouts but along with this you will also see workouts that are designed to work specific energy systems, this means Intervals, Sprints, Hills, Car Pushing, and some other fun stuff we have in mind.

The reason for the change is to simplify the class and make it less intimidating for people who just want a taste of the class or have been thinking they need some help with the core lifts. This class will make us Bigger, Stronger, Faster athletes and overall better Crossfitters.

Thanks,
Strength Team

WOD 12/8/2010

Daily WOD
“Helen”
3 Rounds:
400m Run
21 Kb Swings (24/16)
12 Pullups

Strength Class
A.Press 40%x5, 50%x5, 60%x5
B1. Dumbell Bench Press 3x10
B2. Dumbell Rows 3x10

Strength Wod
Hills x15 rest 60 seconds at top walk to bottom sprint to top.

Skills Class
O-Squat
Pushup
Pullups Dead Hang
Pullups Kipping

AMRAP in 10 minutes
6 Pullups
6 Pushups
12 Air Squats

WOD 12/7/2010

Pistols 4x4 per leg

Unbroken Challenge
Pullups
KTEs
Double Unders

Add together the total of unbroken sets. Rest as needed. As many attempts as you like.

WOD Tweeted Daily

Join the conversation and receive the CFL WOD's as soon as they are posted via Twitter!

WOD 12/6/2010

Great job on your first class Amie!

Daily WOD

Overhead Squat 3x7

then...

Max False Grip Hang

then...

50 wall balls
100 lunges

Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. Split Squat 3x15 each leg @ 20x0 rest 2 minutes between legs
C. Knees to elbows No kip 3xAMRAP

Strength Wod
Attempt 2 minutes continuous Double Under’s Then
1 Clean & Jerk, 1 Snatch on the minute every minute for 10 minutes 2 Different bars.

Skills Class
Pushups
Bench Press
Deadlift

AMRAP 8 minutes
10 Pushups
5 Deadlifts

DAILY WOD

Name: O-Squat Wt / Hang Time / WOD Time

Justin: 95# / :35 / 4:06

John: 95# / :33.25 / 4:28

Marc: 165# x 2 / :53 / 4:34

Arnold: 155# / 1:00 / 4:40

Kelly: 33# / :25 / 4:57

Erlinda: 55# / :20 / 5:02

Tara: 95# x 9 / :50 / 5:03

Joel: 75# / :20.41 / 5:11

Jeremy: 105# / 1:00 / 5;12

Angelina: 43# / :13.58 / 5:28

Jarah: 33# / 1:02 / 5:31

Charlie: 135# / :50 / 5:40

Wade: 75# / :07 / 5:51

Matt S: 95# / :27 / 6:07

Peggy: 33# / :23 / 6:12

JZ: 75# / :29 / 6:18

Shay: 95# / :13 / 6:33

Jen B: 33# / 1:07 / 7:01

(Kim): 43# / 1:01 / 6:01

(Fran): 43# / :15 / 6:36

(Carrie): ? / ? / 6:42

(Jeff): 85# / 1:11 / 6:44

Skills Class
Amie
Maria
Austin
Brian
Leslyn
Jodi
Kate

WOD 12/4/2010

Working on the headstand

Max Frogstand Holds/Pressing into Handstand

then...

30 Bupree-to-Pull-Ups
60 Squats
30 KTE's
60 KB Swings (24/16)

Break up any way you like.

Name: Frogstand Time / WOD Time

Arnold: :26 / 9:55

Tara: 1:05 / 10:36

Troy: :07 / 13;27

Jeff: :39 / 16:29

(Jarah): <:03 / 10:02

(Angelina): :10 / 10:12

(Laurie): <.05 / 10:46

(Jen B): <.05 / 11:09

(KJ): :17 / 12:39

(Fisher): :39 / 13:33

(Shay): :15 / 15:50

WOD 12/3/2010

Kate bangin' out ring rows in Skills Class

Daily WOD
Press 4x3

then...

3 Rounds:
20 Ball Slams (20/12)
20 Double Unders
10 Burpees

Strength Class
A.Deadlift 75%x5, 85%x3, 95%x1+ Rest 3 to 5 Minutes

Strength WOD (adapted from Crossfit football)
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Rest for 1 minutes between rounds except 5 minute rest between round 3 and 4 for a total of 6 rounds.

Skills Class
Back Squat
Spotting and Being Spotted
Ring Dip
Body Row
Lunge Variants

3 Rounds:
10 Back Stationary Lunges
10 Forward Stationary Lunges
10 Body Rows
10 Ring Dips

12 minute cutoff

DAILY WOD

Name: Press / Time

Barron: 135# / 4:27

Justin: 115# / 5:53

[Jenn C]: 80# / 6:30

JZ: 115# / 7:44

Shay: 115# / 8:10

Laurie: 70# / 8:55

Peggy: 60# / 7:32

(Steph): 70# / 8:25

(Heather): 43# / 8:30

(Carrie): 60# / 7:15

Matt F: 140# / ??

Tara: 80# / ??

(Robyn): DNA / ? +2:26

STRENGTH CLASS

Adam

Jason

Jeremy

Arnold

Kyle

Post WOD Syndrome

Ever feel like this kid after you hit it hard? (shamelessly stolen from CF One World)

WOD 12/2/2010

John trying out the new toys Wade installed this week. Thanks Wade!

Work up to your 5RM Back Squat

then...

Get your goat WOD: Design your own 12 minute AMRAP triplet (3 exercises/movements) involving at least one of your worst skills/movements. If you're feeling spunky choose 3 tough movements instead of just one. Your trainer can help you with this. Post your "Goat" and your rounds.

Johnny Bang Bang: 215#

Tim: 185#

John: 165#

Jeff: 160#

Jenn C: 147#

Maria: 135#

Corene: 130#

KJ: 117#

Angelina: 100#

Oly Class
Charlie