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!!