Friday, October 23, 2009

We've moved!

We've climbed up in the virtual world!
CrossFit Thrive's new Blog & website is ""

Looking forward to seeing you there!

Friday, October 16, 2009

Nothin' But Love



10,9,8,7,6,5,4,3,2,1 reps for time of
Box Jumps

*****warning....hippie-groovy post follows*****

Do you love? No, really truly love? When you're with your real friends, do you feel the love that is coming from them? Do you feel the love of yourself that's evidenced by showing up for class? Does your body know you love it enough not to go easy on it, to demand more of it? Can you love something after it's over, and see the lesson, even if in the middle all you want is to make it all stop? Are you opening to the greater you that's trying to emerge? Are you fueling that focus in your life? Are you willing to give up things in your life to be able to extend a greater heart space to all those around you? Do you feel love for the air in the middle of a workout? Is that passion inside of you fueled by a desire to shower the world with your love? Does your love in one part of your life ignite the love and passion in other parts? Are you reacting to life, or active looking for opportunities to share your unique gifts to the world? Do you know when your loving is beaming out of you? Do you hear the music trying to escape the confines of your mortal being? Have you loved today?

Thursday, October 15, 2009


I'll! Yes 3!

Technique work -- Pull-Up (on the new sweet rig!!!)

10 rounds for time of

5 Pull-Ups
10 Back Squats
15 Sit-Ups

Enjoy using the new pull-up system! Thanks Kevin!

Wednesday, October 14, 2009

Wet morning hoping for a dryer afternoon

Should I go to the office? No pants fishing? Why choose?

Technique work -- Squat Clean

WOD "Elizabeth"
21-15-9 Reps for time of
Squat Clean
Ring Dips

There will be workouts today, even if it rains. There's a rumor that it's going to let up in the afternoon as well, so for Reyna's sake let's hope it's true!

Tuesday, October 13, 2009

Happy Tuesday!


Today-- Technique work -- Hang Power Snatch


7 rounds for time of
7 Hang Power Cleans
7 Ring Push-Ups
7 Wall Ball

I really have nothing to say about the above picture. Really, I got nothin.

Monday, October 12, 2009

Monday Morning

Man, this coffee tastes like...wait a minute..

Technique/Strength Work
Deadlift 5x5

Cashout ...
21-15-9 reps for time of

Hope you all had a great weekend, and are ready for a week of fun, exhilerating workouts!

Friday, October 9, 2009

Hey honey, look at the cute...OH MY GOD THEY'RE EVERYWHERE!


Technique work -- Push Press


5 rounds
1 min Body Weight Rows
1 min choice of Push Press/HandStand Push-Ups
1 min Sumo Deadlift High Pull

Thursday, October 8, 2009

The Snatch


Technique Work-- Snatch


5 rounds for time
15 Overhead Squats
Run 500 m

The snatch is a highly technical movement. We'll work it today.

Wednesday, October 7, 2009

Be Safe

could you hand me that screwdriver?

Technique - work the clean.

WOD (CrossFit Benchmark)

5 rounds for time of
5 DeadLift
10 Burpees

Keeping your midline stablized and your core tight keeps you both more safe & more powerful. This means a nice "straight" back. Of course, your spine has a natural curve, this is actually what we mean by a "flat back"or  "keep the curve." Your back should maintain this, its strongest, position anytime you pick up a weight. Even if it's just a paperweight! This is the first "rule" for CrossFit, and for life! Keep it straight, push through the heels and get to those deadlifts!

Tuesday, October 6, 2009

put it behind you

Technique -- Back Squat

WOD (nod to CrossFit Football)

5 rounds
Max Back Squats
7 Jumping Burpees (to box)

Do the back squats until you literally can't do any more. Then rack the weight, do the burpees (stay focused!), and return to the bar.

Tons of fun.

For the LFL....we got lot's of fun comin'!!

Monday, October 5, 2009

Get Cleaning!

Yeah...I posted this pic...good morning to you too.


Technique work...Clean & Jerk
Work up to a "good weight".. about 60-70% of your 1 rep max


30 Clean & Jerks for time
These are full squat cleans. You must lock out the weight on top.

Nice to have you stop by :)

More improvements coming soon to the facilities at CFT!

Friday, October 2, 2009

Overhead workout

the other white meat


Heavy Overhead Squats(OHS)
4 sets of 5


5 rounds

5 Body weight rows
10 Overhead Squats
30 Sit-Ups

The OHS should be comfortably heavy.

Thursday, October 1, 2009

Lookin' good. it..


Work the Jerk
Push Jerk 3 sets of 3 at 80% max

Cash out..

5 rounds
1 min row
1 min max Sit-Ups

Lookin' good (for us) is actually a byproduct of chasing performance.  We all know people who may look great, but who can barely lift a bowl of cereal. Look at olympians, or any professional athlete. They aren't concerned with how they look, but how well they play the game. Turns out that the better we play, the better we look. That's an added benefit for us CrossFitters. We change our perception of which numbers we're chasing. We're chasing a sub-5 minute Fran, or 20+ rounds for Cindy, or a 2x bodyweight deadlift. By chasing these numbers, we find we have to align the rest of our lives. We taper our lives because it might affect our workout tomorrow. Turns out, it affects our life tomorrow as well. Being prepared for your workout translates into the rest of your day in nothing but a positive way. It has to. How many other people worked so hard today, by choice, that they weren't sure they were going to finish? Only those who know what a thruster is. (okay, alright, and maybe that squirrel bolting across the wait he stopped...he's going back..stoppped again...right! Left! Make up your MIND!) 

So let's keep checking performance, not the scale, not the mirror. Just that little number that gets written on the white board at the end of every workout.

Wednesday, September 30, 2009



Front Squat



5 rounds for time

15 Thruster
200 m run

Well done morning crew!!!

Front Squat

1 rep Front Squat

5 rounds
1 min Push-Ups
1 min Row (calories)

Tuesday, September 29, 2009

Pushing it.

bad time for some crunches.


Work the Snatch...5 sets of 3


5 rounds for time of

15 Overhead Squats
30 Sit-Ups

When we're pushing our limits, sometimes we crash. This is a result of going after a bigger and greater goal. If we think we will make the gains we do without the occasional setback, we may be surprised when the CrossFit  gods have other plans. As CrossFitters, these setbacks keep us humble and remind us to be grateful for our capacity for healing.

In the past year, I've had a back weirdness spasm that got pissed when I did pull-ups. I also have an old leg injury that sends tingles up my left leg when I'm sprinting really hard. One of CrossFit Thrive's first, Charlie, is anxious to get back from a back tweek himself.

What kind of setbacks have you had?

Monday, September 28, 2009

Good Fighting!!

Come on you lousy bar!


Warm-Up (12 minutes)

Technique check/work - Deadlift (5-7 minutes)

Find your 1 rep max Deadlift (15 minutes)


7 rounds for time

7 Thrusters
7 Body Weight Rows
7 Sit-Ups

Friday, September 25, 2009

FGB Tomorrow!

Be here at 9am tomorrow for the Fight Gone Bad workout! See you there! 
(307 PCH, Hermosa Beach, 90254)

who needs a mini-van?


5 Rounds for time of:

5 Deadlifts
10 Box Jump
15 Squat Thrust

Don't look for my time....I'm resting up for tomorrow!

By the way, a big shout out to Jennifer, Sonny, Gina, & Mike, who all had intro sessions this week. Way to rock the rower!!

Wednesday, September 23, 2009


Fight Gone Bad IV is happening this Saturday at 9am at Hermosa Boxing Works! We'll be putting out a bucket for donations for prostate cancer research! All are welcome!

AMRAP 15 minutes

5 Ring Push-Up
10 Wall Ball
15 Sit Ups

Post rounds completed HERE.

It takes determination to do what we CrossFitters do. It's not easy. And that's why many of us like it. We like facing that self doubt before, or sometimes in the middle, of a workout. It's fun to face it and beat it on a regular basis. I'm looking forward to this weekend's Fight Gone Bad, where we will see how people face their own limitations.

Tuesday, September 22, 2009

Mmmm...Jumping Back Squats


7 rounds for time of

7 Jumping Back Squats
7 Heavy Bag Flips
7 Kettlebell Swings

Make sure you have a full depth squat on the jumpers.

Monday, September 21, 2009

Nutrition -- PS Fight Gone Bad


5 rounds for time

9 Squat Clean
15 Push-Ups
21 Double Unders

Went to a great Paleo nutrition seminar this past weekend. Here it is in a nutshell "Eat meat & vegetables, nut & seeds, some fruit, little starch & no sugar." Cut out the bread & pasta, cut out the wheat. You'll look, feel, & perform better. Almost immediately.

PS. Fight Gone Bad is happening this Saturday at CrossFit Thrive. If you want to be on the "team" go here to find us & sign up. If you just want to come by to check out a brutal workout, there will be a donation bucket for you to drop some $$ into. Looking forward to seeing many of you there!

Friday, September 18, 2009

Hold on!

no, seriously, I have to pee


5 x 5 rep Overhead Squat


"Hold It"
5 rounds of

30 Second Pull-Up Hold
30 Second Wall Ball
30 Second Plank Hold
30 Second Squat (active depth) Hold

post total number of fails breaks in holds

Thursday, September 17, 2009


It tastes so good on your lips!


AMRAP 17 minutes

10 Sumo-Deadlift High Pulls
10 Kettlebell Swings
10 Walking Overhead Lunges
200 Jump Rope (singles)

The great thing about the Zone diet is that you can have alcohol. You count it as a carb. So if you're headed out for a night on the town, have the wings, steak, or chicken, but leave the potatoes & bread & have beer instead!

Wednesday, September 16, 2009

Uss Bud Light

Oh man, not again!

5 x 3 reps Push Press

2 rounds
500 m Row
max reps Body Weight Row

Tuesday, September 15, 2009


WOD "Barbara"

5 rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between rounds.

You can do it!

Monday, September 14, 2009

More Fun!


As Many Rounds as Possible in 20 minutes of

15 DeadLifts
12 Push-Ups
9 Tuck Jumps

Saturday, September 12, 2009

Beach Day!


1 set of Stairs
50 m Med Ball Throw & Chase
10 Push Ups

Great day at the beach. Richard did a great job pushing through his first rounds with CrossFit Thrive!

Thanks for inviting him Charlie!

Friday, September 11, 2009

Day 3!

WOD (From CrossFit FootBall)

5 x 1 Push Press


4 rounds

Max Rep Push Press @ 65% 1 rep max
30 Double Unders

Enjoy & post your times to Beyond the White Board!

Thursday, September 10, 2009

Modified Malibu

James (Jimmy) Martin "enjoying" yesterday's workout :)

WOD (modification of CF Malibu's first workout)

500m Run
25 Cleans
25 Push-Ups
500m Run
25 Pull-Ups
25 Box-Jumps
500m Run

Thanks to all show showed up yesterday, it was great to have all of your support!

Wednesday, September 9, 2009

09/09/09 @ 9:09 AM--Official Opening Day WOD!

"The Whole 9 Yards"
CrossFit Thrive Opening Day WOD

9 wall balls
9 push-ups
9 squats
9 body-weight rows
9 broad jumps
9 pull-ups
9 box jumps
9 burpees
99m run

3 rounds or 9 min 9 sec

Thank you to our inaugural workout CrossFitters: (from left) Serena Kwan, Jenn Murphy, Steven Merriweather, CrossFit Intrepid Owner Ruth Yu, CrossFit Thrive Owner Max Shippee, Avelyne Malonzo, & Boxing Works Owner Bryan Popejoy!

Tuesday, September 8, 2009

There's... a ... Place for Us... :)


We will be doing a very special in house workout on 9/9/09. You will have to stop by to find out what it is!!!

To let us know you're coming please click here to put your name on the list!!

I look forward to meeting all 4 readers of this blog very soon!!

I will post times & the workout after the 9:09am official first workout!

'till then!

Monday, September 7, 2009

Coming to Life!

WOD -- from

"CrossFit Total"
Back Squat-1 rep max
Shoulder Press-1 rep max
Deadlift-1 rep max

These should all be 1 rep max lifts. Only your last successful lift counts towards your total score. If you're fierce, you're going to have a score up around 1000 lbs, if your like me, it'll be closer to 47.

Very soon, CrossFit Thrive will have a class schedule available online! You will be able to make appointments for your 1-on-1 intro session, or once you're in the mix, to sign up for classes online!

Looking forward to seeing many of you in the gym soon!!

Saturday, September 5, 2009


We will have our first workout on 09/09/09, there will be a warmup workout at 7am, and then the official opener at 9:09 am....hey if you're gonna do it, do it all the way, right?

Any suggestions for 9 rep exercises?

Friday, September 4, 2009




Squat Clean (135#, 95#)
Ring Dips

Over 1700 lbs of weights & equipment was delivered today to 307 Pacific Coast Highway in Hermosa Beach. We are moved in. There is still some feng shui-ing that needs to go on, but I think that we'll get a handle on it tomorrow.

Speaking of tomorrow, I have my first one-on-one intro session tomorrow! Let's hope all goes well!

PS. Is this guy drinking, or puking?

Wednesday, September 2, 2009

Stop Sitting, Start Upping!


5 rounds for time

60 Sit-ups
60 m Bear Crawl
1 min Plank

Yes the abs. We all want to look good. But do we want to do the work? Surprisingly to some, you don't have to do thousands of crunches to get abs like Mr. T. Much of what we do (overhead squat, thrusters, deadlift) require a large amount of "mid-line stabilization." Keeping your core tight during an overhead squat is doing more functionally for your abs then all those crunches you used to do. Not to mention the fact that your back is balancing you out as well, and you don't end up with awesome abs, but still pull your back out.

Every so often, we'll "target" the abs, but for good heavy functional movement, they feel like their the target everyday!


Tuesday, September 1, 2009

Soon! (UPDATED!)


3 rounds

1 min Thrusters
1 min Plank
1 min Jumping Burpees
1 min 45# Bumper Plate Throw
1 min Rest

Score is total # of reps (Plank is active rest)

ABove is the logo for the new home of CrossFit Thrive(CFT). We will be coming into the sweet space that is Hermosa Beach Boxing Works (HBW). Bryan Popejoy, the owner of HBW, is not only a bad-ass at his chosen sport of Muay-Thai, he's also a hella nice guy who offered to give CFT a home while we build the business. Bryan said he's excited about working up a sweat CrossFit style while I expressed my desire to not hit like a girl. (though the girls in his gym look like they hit pretty, well, yikes!)

We are looking to have our first official class on 09/09/09 at 7 am. I will be updating the calendar (to the right) with more workouts as I figure out where to place them. The more people & demand there is for workouts, the more we'll schedule. I look forward to making new friends in both the CrossFit and Muay-Thai/Boxing communities as we work together to make people fiercely fit!

Oh, and a shout out to Alan, who I''m looking forward to shaking hands with once we're open!!

Saturday, August 29, 2009

Three Wolf Moon


14 Squats
14 Push-Ups
14 Sit-Ups
14 Pull-Ups

7 Rounds

Find a chin-up bar and get too it. A shout out to Giu-D, who will love the squats & sit-ups, push herself through the push-ups, and may need to scale the pull-ups. (You can do this by finding a box, and using it to jump up into your pull-up, like this.)

Click here & scroll down to read the reviews of the incredible shirt these real men are wearing.

Friday, August 28, 2009

Old Man Time


15 KB Swings
30 M Med Ball Throw & Chase
15 Push-Ups
30 M Med Ball Throw & Chase

5 rounds

Though it may not be quite as easy as the picture would have you believe, turning back the clock is possible. It takes a bit of work and blissiplin', but it can happen. Having proper nutrition is one of the keys to get you there.

Your nutrition can actually be a quite good mechanism for turning genes on & off. Good nutrition means that the good genes are firing, but the opposite is also true. Spend your time with a Coke & a Snickers and wonder why your feeling not so hot, or even end up with hyperinsulinemia? I got a pretty good idea, it's in the genes.

I dare you to keep a food journal. A place where you keep track of everything you eat. It may surprise you.

Monday, August 24, 2009

Bail Out


One Minute Each of:

Med Ball Throw & Chase

Rest One Minute, repeat (12 minutes of work total)

Knowing when to bail out of a lift is key to going heavy. If we are indeed pushing ourselves, the only way to do this safely is to know how to get out of the way when a weight isn't doing what we want. A fail in a lift is a small victory, you've found your edge, and gone just ever so slightly over it. Great.

After today's workout, throw some 25's on the bar, and just practice bailing out of a front squat, back squat, push press, clean, and anything else you can think of.

Knowing how to bail out keeps you safe, so like anything else, every so often, you should practice it.

Thursday, August 20, 2009

Go Heavy!

Beach WOD

10 PVC Overhead Squats
30 m Med Ball Throw & Chase
10 Push-Ups
30 m Med Ball Throw & Chase

10 rounds for time

Don't forget to go heavy!

Some people (ahem, ladies) dislike the idea of going heavy. They think it'll make them "big." Surprisingly, that's not necessarily true. Your diet, more than anything else will make you big. At the CrossFit Games this year there were many women who were both strong and slender. Don't be afraid of the heavy weights. Once you learn proper form, you'll have no better friend.

And a quick hello to Jennifer (if memory still serves) who is training for the NY Marathon. Here's the link I promised (sorry about the late post!) CrossFitEndurance

Monday, August 17, 2009

Lookin' Good

WOD (From CFSB "Burrito")

For Time

50 Sit-Ups
50 Double Unders
50 Sit-ups
50 Walking Lunges
50 Sit-Ups
50 Burpess
50 Sit-Ups

However you look. Own it.

Saturday, August 15, 2009

Does Slow & Steady Win the Race?


40 m Medicine Ball Throw & Chase
1 Trip up & down Ave C Stairs
10 Push-Ups

5 rounds for time

What if it wasn't slow & steady that won the race, but efficient & fast? Efficiency of movement is something that we consciously choose to explore with our workouts. Many people would acknowledge that even though they may be able to swim, they are probably not the most efficient swimmers. If you put them in a pool, and had them do 100 meters, it may take them a full minute. Coach them for an hour, and they could may cut that time in half, even while expending less energy!

Swimming is a great example of a functional movement many people realize must be coached to become both efficient and proficient. Believe it or not, the same applies to running, squatting, push-upping, whatever you're doing in life. CrossFit has found that the POSE running technique is the most efficient & fastest way to move your body across dry land.

Below are links to a video from the CrossFit main site, it's part two of a piece of a lecture on POSE running.

A big shout-out to Monica, who is doing her darnedest to stay in shape in spite the fact that her knees hate her! :)

Link to Running Exercise & Demo page from the CrossFit Main Site, in case you want to check out part one as well.

Have a great weekend!

Friday, August 14, 2009

Use your head


21-15-9 reps for time of


Our body tells our brain that we're experience pain. It is up to us to discern whether this pain is something we should push through, or if it's time to take a break. Sometimes, even us CrossFit types can push it too far. That doesn't mean that we don't stop, there is a time and a place to stop. I know of three people who had to step out of the CrossFit due to injuries while there competing.

Basically if it feels like your muscles are screaming, take a breath, or a few breaths, and push on. If it feels like a bone, tendon, ligament or anything else. Stop & assess what the real problem is. Injuries happen at the gym, just like they do in everyday life. The trick is to listen to your body and make smart decisions so you can get back to whuppin' ass as soon as possible.

Wednesday, August 12, 2009

Turn Around!

WOD "1K both ways"

10 Rounds for Time of:

25m Sprint
25m Backward Sprint
25 Sit-Ups
25m Bear Crawl
25m Backward Crawl
25 Sit-Ups

We live in the world in front of us. There is, however, a whole world behind us. Our muscles work in two directions, both forward & backwards. We should train in two directions. It's great for the mind body connection & muscle recruitment.

Clear out a nice path of 25 meters and get to work!

Monday, August 10, 2009

Blame your Parents!


5 rounds

20 Lunges
10 Pushups
20 SitUps

There are a lot of things we can't blame on our parents, and some things we can. We are gifted, for better or worse, with the genetic code of our parents getting it on some lucky night many years ago. There are some great things, no doubt, you've received from them. Maybe your height, eye color, or smooth skin is due largely to being genetically fortunate. There may be other things that you wish you hadn't got, like a propensity for heart disease, or certain types of cancer.

There's good news! It turns out that you can actually have quite a bit of control over how many genes manifest. Specifically the ones that cause our demise. The bad news is that your habits activate or deactivate these genes. And the area we have the most control over this control? The kitchen. You can beat (to a large extent) cancer & heart disease in the kitchen. Just ask Dr. Barry Sears, all of his male family died of heart disease in there early 50's, he is now 62, and still up and around giving lectures. It's not rocket science, it's dietary science.

There will be more about what exactly we should be doing about what we eat later in the week :)

Till then...

PS. Prepare for more intense workouts soon! We may have a surprise coming up!

Sunday, August 9, 2009

Eat it!


Find your 1 rep max Clean, then...

100 Burpees

If you wanna be fancy, you can take a nod from CrossFit Hollister and do Medicine Ball Burpees. (just hold a med ball for the entire movement)

Went to a really great Zone lecture & Q&A with the man Dr. Barry Sears yesterday. It reinvigorated my mind to the true connection that food plays in our overall health. It's the most powerful drug we take. And we take it three times a day or more. Suffice to say that the Zone principle, plus some fish oil, have shown promise with conditions ranging from weight loss to cancer. After doing some more refreshing with the Zone, expect some more info coming soon.

It was also great to connect with some really great CrossFitters after at the dinner. A shout out to all the people I got to shake hands with: Dr. Barry Sears, Mike, Doug, Greg A., Kaitlin, Tony, Don, Mike, Alex, Beth, Nicole, K(Ch?)ristine, Katherine, Kate, Will, Lisa, and, of course, Greg Glassman.

Wednesday, August 5, 2009

Drink It Up!


21-15-9 of...

Front Squat (105#M, 75#W)
Double Unders

About 20 minutes before your workout, have a nice big ol' glass of water. The 20 minutes gives the water time to get into your system before you really start raising your body temperature. Of course, you'll want to follow your workout with plenty of hydration, and unless you're playing for a professional sports team, water (not Gatorade or some other sports drink) is actually the best way to replace your lost fluids. Sports drinks can be full of sugar, and for the relatively short workouts that we CrossFitters do, our electrolyte loss isn't sufficient to warrant it.

Enjoy today's's super fun!

Monday, August 3, 2009

Welcome Back!!


7 rounds of

7 Burpees
70 Meter Sprint
7 Tuck Jumps

When we're on break, or vacation, we often encounter foods that we wouldn't eat at home. I feel it's okay to bend the rules a little bit (or maybe a lot :) when you're out of town. If you're putting in the effort here at home, when you're off, be off. These past 10 days, I only worked out three times. I drank a bit, and ate a bit more. I know that I'm going to be sore the next few days, and I'm actually looking forward to getting back in the wagon. Here's to hoping peeps are looking forward to some good workouts together again!

PS. CrossFit Thrive may have some fun announcements coming up in the near future, it's all good!

Friday, July 31, 2009

Rack it up!

(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)


10 Sit-Ups
16 Side-Plank-Ups (8 each side)

See you all on Tuesday at the House!! I miss you guys!!

Wednesday, July 29, 2009


(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)


5 Push-Ups

As Many Rounds As Possible for 15 Minutes

Post Rounds to Comments! (No need to sign in!)

Monday, July 27, 2009

Get your feet wet!

(CFT is out of town, there will be 3 workout posted this week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)


Run 3K in Shin-Deep water
Start at the Redondo Pier & Run to the first jetty/pipe/walkway thing & back, TWICE
Be careful about your feet, if you have wet slipper/shoes, wear 'em!

The added resistance of the water is good for the adductors of our legs. Not to mention eeryone looks better running on the beach!

Post your time to the comments! (no need to sign in!)

Friday, July 24, 2009


(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)


2 Squats
4 Burpees
8 Lunges (4 each leg)
16 Sit-ups

8 Rounds

Hit this one hard. Then go start your weekend early! Post your time to the comments!