Monday, June 29, 2009

Just Try!


45 Double Unders
45 Squat Clean
45 Body Weight Rows
45 Double Unders

Sometimes, we feel pretty confident in our desire to fail. Does that mean we shouldn't even try?

Is there anyone reading this blog at all?

What is it?


5 rounds
25 Jumping Jacks
25 Sit Ups
25 Squat Thrusts
25 Supermans

Sometimes, people are doing stuff that won't necessarily make them any functionally fitter. Like a door that isn't a door. Walking on a treadmill is fine if your rehabilitating, or if you live in Maine in the winter, and your lungs will freeze if you step outside. But wouldn't it be more than a bit better to just step outside and go for a walk. Unless you live in flats of Texas, there should be SOME terrain that you will walk over that will vary during your outing. Your legs actually work differently when your moving yourself across the ground, as opposed to the ground moving underneath you.

So, if you want to be more functional in your life, do the most functional exercise. Oh, yeah, you already are, 'cuz you're a CrossFitter!

Sunday, June 28, 2009

Riviera Fair


4 Rounds

5 Squats
5 Burpees
5 Push Ups
400 meters

We all want to be the star at the fair! And some of you were today! If you saw one of the local CrossFit stars, Murphy, & I working out in the middle of the Riviera Fair this weekend, thanks for checking us out!

You can learn a lot more about the CrossFit philosophy of fitness on the "main site" This site is for posting our local workouts here in the Redondo Beach area.

Shoot me a phone call or an e-mail so we can meet in person, and we can spend a bit of time exploring your own fitness goals and how CrossFit could help you attain them!

I look forward to hearing from you...unless I already have (Frank!)

Saturday, June 27, 2009



5 rounds

1 Trip up the stairs
10 PVC Thrusters
10 Med Ball Slams

One of my super-hot lady clients showed up this morning with a headache. Not from a Friday night of too much partying, she's had it getting worse and worse since Thursday evening. Instead of doing the above workout, she timed out at 3 rounds.

I think this was a good choice on her part. There are certain kinds of pain that are "fun" to push through. Like the burning of your legs in Tabata Squats. Or the feeling of "there's no air" in the middle of Fight Gone Bad. Other types of pain aren't so much "fun."

A migraine, or the like, isn't something that we should feel like we need to push through. This kind of pain, just like a sprained ankle, or tweeked back, indicate that we need to take a bit of a rest. Or perhaps look at our life style, or diet to see where changes could benefit us.

Amber pushed herself a bit this morning and got through three rounds. If you've ever worked out with any kind of headache, you know that CrossFit can do one of two things. It can totally zap the headache, and when you're done, you've conquered both the workout, and the headache. Or it can make your head a pounding, throbbing appendage of pain. Today, it was the latter for Amber.

The interesting thing, is that she was a bit pissed about the whole thing. She was angry she couldn't get through all five rounds. But that's the kind of gal she is. She's CrossFit :)

Monday, June 22, 2009

Happy Monday


10 Tuck Jumps
10 Jumping Burpees
10 Box (Bench, Curb, Whatever :) Jumps

5 rounds

Jumping is good for you. You where built for it. You've loved it since you were a kid. Now it's in your workout. Embrace it. Love it. Be grateful you have those gorgeous legs & JUMP!

Saturday, June 20, 2009



20 m Tire Drag
10 Push Ups
20 m Tire Drag
10 Kettlebell Swings

5 rounds, if your really hardcore, do it on the beach!

Ah, the good ol' tire. When we work out with tires. We're never rolling them. We're dragging them, flipping them, or swearing at them. Using resistance like a tire when running pumps up your fast twitch muscles, and gets you way more fatigued in much less time.

The best part, as Amber found out today, is to drag that tire in the sand, then run back on the pavement. You feel like you're flying!!

A special hello to Jennifer, who stepped over from Moses' class to try the tire once!

Thursday, June 18, 2009

The Lunge vs Yeoow!!

WOD (Idea thanks to CrossFitSouthBay)

Go from the "Hanging Tree" to the "Pole" & back

2 rounds.

10 Walking Lunges then drop and do
2 Push-Ups.

All the way there... & back. Twice **

We never know when a good lunge will come in handy. I'm sure we all could think of hundreds of examples :)

Keep the chest up & just kiss the knee with the back leg. You should be pushing straight up with your front leg, and just using your back leg for balance, not "pushing" with your back leg to get you up. This will activate your glutes a wee bit better (Lisa:) Your weight should be in the heel of the front foot, and to the outside of the foot, if anything. Do your best to keep that front knee in line with the foot, and keep it from collapsing inward when your driving upward! and Remember you're walk-lunging on railroad tracks, not a tightrope :)

Check out the video here (same as above)

This is a video of Luge, something completely different.

**The "Hanging Tree" is where we did the bodyweight rows. The pole is the one we ran around just the other day during warm ups.

Have fun!

Tuesday, June 16, 2009



5 Rounds for Time

10 Wall Ball
50 Sit Up
100 Jump Rope

Be patient and do the're getting there :)

(more later)

Monday, June 15, 2009

Cold is good.


5 rounds for time

10 Tuck Jumps
10 Push Ups
10 Sit Ups
10 Super Mans
10 Pull Ups

Some days, that soreness can be a bit much. Even after a bit of ibuprofen. Ice is a great way to keep the DOMS (delayed onset muscle soreness) in check. There's a reason we see pics of NFL guys in an ice bath after a huge game. It helps with swelling and pain.

If you're feeling really sore in a particular area after a workout, or new movement. Ice the place that's feeling off. If you don't have an actually bag o' ice, use whatever vegetables you have in the freezer. You can eat them once they've thawed. I prefer peas.

Friday, June 12, 2009

Work through the soreness!


20m Med Ball Throw & Chase
25 Partner Plank Claps
10m Lunges
5 Push Ups
10 Overhead Squats

5 rounds

As people who work out like we should, we find that getting up in the morning can be a sore affair. This, to a degree, is good, since that soreness means you tore up a bit of your muscle, and it's rebuilding stronger than before. The bad part is the discomfort.

"Discomfort," of course, is a relative term, because depending on the day it's either a bit of, "oh, that's a little tender" or "my legs hate me." Just know that once that soreness subsides, you're going to stronger for it. And if it really bad, there's always ice.

Thursday, June 11, 2009




7 Body Weight Rows
7 Squats
7 Push Ups
7 Sit Ups

11 Rounds for Time

Life, believe it or not, isn't always about convenience. Usually, we learn the most about ourselves when we're doing something different, or harder than we're used to. This could apply to everything from childbirth to learning to swim to getting a promotion.

You should consider your workout a daily dose of that difficulty. If you get a little nervous before a workout, good. That hesitation that you push through is what makes you a more evolved person after a workout.

So get to it :)

Friday, June 5, 2009


20m Bear Crawl
10-30lb Push Press
10m Crab Crawl
10m Lunges
15 Sit-ups

for a groovy post, go here.