Crossfit Total Clinic

Huff pushing through "Jackie" at CF Newport Beach

Although there will be no Saturday group workout tomorrow, I will be very available this following week for a "Crossfit Total Clinic" for those of you who are interested. We will work extensively on correcting the back squat, deadlift, and shoulder press. I think it will be cool to get some of us together lifting some weights for once. I am anticipating many "PRs"! Let me know what you think. When? Where? Who? Let's get this thing planned out.

W.O.D Saturday 6/21/08

3 Rounds For Time:
15 Thrusters (m: 95, w: 65)
30 Kettlebell (or dumbbell) Swings (m: 55, w: 35)
45 Sideways Bar Hops

*1 sideways bar hop is a tuck jump (knees to chest) over the barbell you are using for thrusters

Failed box jumps suck!...but they sure are fun to watch

Genetic Potential

Huff was in Newport today and stopped by Genetic Potential/Crossfit Newport to get in a workout with Brian and Melissa MacKenzie (see picture above). Besides them both being expert trainers, they are some of the nicest people you will ever meet. We couldn't encourage you enough to go check out their great facility if you are ever in or driving through Newport Beach.

W.O.D Friday 6/20/08

As many rounds in 20 minutes of:
15 Clean & Jerks (m: 135, w:95)
400m Run

*power cleans and squat cleans are both acceptable

Some believe that our training methods aren't suitable for everyone. They are fools...

Crossfit _____?

We have good news and bad news. The good news is that our application for affiliation has been pretty much accepted. That was quick! The bad news... Crossfit Synergy is not going to work for us. It is either too close a name to Cynergy Crossfit in Massachusetts or someone else is in already in the process of affiliating with that name. So our next step is to find a new name for our affiliate. Any ideas guys?

W.O.D 6/19/08

"Lynne"
5 Rounds of:
- Max reps of body-weight bench press +
- Max reps of pull-ups
- Rest (as much as needed)

*score is total reps from all 5 rounds added together

Here is an old video of B doing "Lynne"

Click Here to See It

Would You Like To Tackle This Guy?

Didn't think so. This "guy" just happens to be Crossfit Trainer Nick Conn. We would like to congratulate Nick on his 5 seconds of fame on the Crossfit main site. Great job on that muscle-up...that is awesome! If you haven't seen the video you can get to it by clicking HERE. If you watch the video closely, you can also see Huff cheering on everyone in the background. Way to represent!

W.O.D Wednesday 6/18/08

Rest

"Is the Wii Really Good For Your Health?", by Tracy Schmidt

Post thoughts to comments

Almost There...

Huff and I are absolutely determined to get our affiliate up and running. We spent about 6 hours visiting multiple locations and talking to numerous owners. Then, after a very "relaxing" squat/L-sit session, we finished our application for affiliation and have just sent it in! Tomorrow we will be applying for our business license as well as our insurance among other cool things. We are working hard in hope that we can provide all of you a great affiliate to work out at soon. WE ARE STOKED! Thanks for the support!

W.O.D Tuesday 6/17/08

7 Rounds For Time:
7 Deadlifts (m: 225, w: 155)
7 Burpee Box Jumps (m: 24", w: 20")
7 Weighted Pull-Ups (m: 25, w:15)

What's a box jump burpee? Check it!

And The Winner Is...

Miguel DeCoste! Finishing with 67 points, he leaves no doubt that he is our first place Crossfit Trivia winner. Miguel, along with your free t-shirt, you've earned some big-time bragging rights for Saturday. Use them well...

The Crossfit Trivia "Top 5"
1st place - Miguel (67 points)
2nd place - Brian (31 points)
3rd place - Matt (25 points)
4th place - Faith (11 points)
4th Place - Ken (11 points)

W.O.D Monday 6/16/08

Back Squat: 5-5-5-5-5

Ronnie Coleman... funniest steroid video ever?

Kings and Queens of The Mountain

That peaceful looking heart on the summit of the Mcmenemy Trail today in no way symbolizes the enormous pain everyone fought through today... unless it symbolizes a heart attack. Faith,Tim, Danielle, Nathan, Karen, Ken, and Heidi: you all deserve a day to relax because you all pushed through and finished the most difficult Saturday workout ever done. Great job! Although some of you (and me) got lost on the way up, we all eventually made it to the top and you've earned your title of King/Queen of the mountain. Special thanks to Karen and Nathan for providing us all with fresh strawberries to munch on after the walk down. I think everyone will agree that no strawberry has ever tasted so sweet.

Last Crossfit Trivia Question (12 points): What is the name Bill and I have chosen to use for our future Crossfit Affiliate? Hint: Crossfit S_____y

W.O.D Saturday 6/15/08

For Time:
1000m Row, followed by
5 Rounds of
25 Pull-ups
7 Push Jerks (m: 135, w: 85)

Crossfit women getting it done

Saturday At The Trails

Tomorrow's workout will be starting at noon on the McMenemy Trail! Make sure to bring some water, a pair of running shoes, and a strong sense of will. This one won't be easy! I won't give away what we'll be doing, but I'm betting that you can take a pretty good guess. You can find the directions by clicking Here. See you at the trails!

*The Last Crossfit Trivia Question will be posted tomorrow at 7PM (ish).

W.O.D Saturday 6/14/08

Rest (or meet us on the trails)

I find this video very very disturbing. It demonstrates many problems that we will be seeing as Crossfit becomes more popular. Post thoughts to comments

"Unfuckwithable"

Is this not the best phrase to describe crossfitters? It may be a tab bit crude, but it is definitely dead-on accurate. I'll be sporting it... not that I need to collect anymore "Crossfit Clothing" at this point. Soon, I'll have enough crossfit shirts in my closet to outfit a small army. Check out www.crossfitshirts.com to begin your collection.

*I know I said I'd reveal the future name of our affiliate today. Unfortunately, I won't be able to reveal it online yet for several reasons. If you come to the Saturday workout, Bill and I will let you in on the secret.

**Congrats to Crossfit Santa Barbara for becoming an official affiliate! You can check out their website at www.crossfitsantabarb.com

Crossfit Trivia Question #14 (12 points): What is the suggested ratio of carbs/protein/fat that most nutritionists suggest today? What is the primary reason (one word) that eating that way causes sickness?

W.O.D Friday 6/12/08

For Time:
21 Deadlifts (m: 135, w:95)
18 Knees to Elbows
400m Run
18 Deadlifts
15 Knees to Elbows
400m Run
15 Deadlifts
12 Knees to Elbows
4oom Run
12 Deadlifts
9 Knees to Elbows
400m Run

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I like kipping Knees 2 Elbows. They are amazingly efficient. Check them out near the end of the video.

Cheers!

Finally, summer is here! I'll finally have enough time to create workouts that will make even Greg Amundsen cringe. Cheers to a summer full of sweat, tears, and beers (a little added protein powder can make anything zone!)

Congratulations to Faith on graduating!

Crossfit Trivia #13 (11 points): Exactly how many crossfit affiliates are there as of today?

W.O.D Thursday 6/12/08

For Time:
10 Thrusters (m:135, w:95)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders

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I don't know who this is, but he has a horrible taste in music