A few weeks ago I had the immense pleasure of spending my Sunday morning with a group of women from CrossFit LA.  Previously we had a women’s night at the gym where we networked, chatted, ate food and generally enjoyed time with each other.  This next event was born out of the women of CFLA brainstorming on what they wanted to see and experience.  Two of our students, Carolyn and Kathryn, who are experts in their respective fields, life coaching and adventure racing, did most of the work in creating the event and together, the three of us created a space for the amazing women of CFLA to show up.

And show up they did, indeed!

We had a total of nine women at our Walk & Talk which was the perfect amount for our first foray into this sort of gathering.  We met at Will Rogers park and spent a few hours together.  The time was filled with a lovely hike led by Kathryn, and a discussion and mental exercises based on how tools we learn in CrossFit can be taken out into the world and our lives, guided by Carolyn and me.  At the end, we gathered for a picnic, everyone having brought a dish to contribute.

It proved to be a tremendous opportunity to get to know this group of women better.  I was honored by the level of their sharing and grateful to spend the morning with them.  And, even better, I now know a little bit more about what each of them wants in life and can do my best to support them in achieving that goal!

This past Saturday we celebrated the first CFLA Kids Open House!  It was a great success and at one point we had forty five people in attendance!  There were a lot of little ones and a lot of different activities to keep them busy and experiencing what CrossFit would look like for them.  I enjoyed meeting new families and look forward to seeing the children in class soon!

If you would like to learn more about our program (for kids aged 3-12), check out our website and blog!

The “Little Champs” check out the obstacle course.

Naz explains how to play “Dragon Tails.”

The girls show everyone how a CrossFit workout is done!

CrossFit Games Southwest Regionals – Day #1

Day 2 of the competition!  I did the workout on this day, along with Michael, Louie, and Leslie.  We started the day at 24th or 25th place, after the two workouts from Saturday.

The workout was:

Flip a 350# tire 100m, while also carrying a 150# log on your shoulders that distance.  You can have up to two people on the tire and as many people on the log as you want.  The log cannot get ahead of the tire.

Once you reach 100m you do 40 squats with all 4 teammembers shouldering the log.  Then 20 presses overhead, switching shoulders each press.

Then you flip the tire and carry the log 100m back to the start line.

Michael and Louie were in charge of the tire, while Leslie and I were in charge of the log.  We had padded our shoulders and necks so the log wouldn’t be so painful to carry.

This workout wound up being a total dud, in my opinion.  The design of it wasn’t up to the same level as the Saturday workouts.  Basically, Louie and Michael busted their butts, while we did pretty much nothing on the log.  The squats were hard on Michael since he was the tallest, while I was barely even touching the log since I’m shorter than him, and basically did air squats.  The presses overhead were very easy, we went straight through those.

I’m not sure I even broke a sweat on this workout.  Very strange.  It was a downer after Saturday being so fantastic and it had LOOKED like it would be fun, but it didn’t deliver.

We wound up finishing in 25th overall, out of 70 teams that competed.  I am happy with being the top third and am confident we will place even higher next year!

CrossFit Games Southwest Regionals – Day #1

Saturday was the first day of two days of competition at the 2010 CF Games Southwest Regionals.  I was there as part of the team of six people representing CrossFit LA in the affiliate team competition.  We had three workouts to do – two on Saturday and one on Sunday.  We divided it up so I only did the second workout on Saturday, and then would also do Sunday’s workout.

The second workout was as follows:

Teams begin on the track in the start positions for a 400m relay race.

* Each team member runs a 100m leg, passing one baton.
* The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes.
* Once all collected, the team completes another 400m lap from the original start point, together.
* First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers. Then only two members at a time work, doing the following:

1. 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep.
2. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar).  Their clock stops when the last pull up rep is done.

I was in the third position on the running, so I only ran about 550m, while the others ran 650m, 750m, and 850m, respectively.  Kenny and I had worked on running on Friday a couple of times and I felt really confident in Kenny’s game plan and our ability to make it work.  It definitely helped having someone with as much racing competition experience as Kenny to make a plan for us on the relay.  We ran the segment I was in at about a 1:19-1:21 pace (for 400m), which, needless to say, is not my usual pace.  It actually felt really good for the most part, though.  For part of it Kenny was “pushing” me—basically using two fingers to put my hip a little bit to keep me up to speed.  It also helped remind me to stay upright and relaxed, which helped a lot, too.

The only part of the running that got hard was at the end, when Kenny was picking a spot for us to do the rest of the workout and trying to line us up in a spot right across from the pull up bars.  He just kept going and going and in my head all I was thinking was, “Kenny pick one, Kenny pick one, Kenny pick one.”

He ended up picking a perfect spot right across from the pull up bars and with all the CFLA folks right behind us in the stands cheering us on.  It was great to be able to hear everybody while we were working!

After the running we were in my element—dumbbell snatches!  I love this movement and went super hard on them.  Kenny and I rotated in sets of ten, while Michael and Leslie traded off on the double unders.  Once they finished the double unders they joined us for the last few sets of snatches.  Kenny and I figure we did about one hundred snatches a piece.  I did almost all of them on my right side, maybe three sets on my left.

Then we were on to the pull ups.  The original plan was for the boys to do them all since they are faster, but Kenny asked us to jump in, so I did about 30-40 of them, I believe.

All in all this was a fantastic workout—the workout itself was fun and well written and we had seamless teamwork and executed our game plan perfectly.  I was pretty elated after this event and it reminded me exactly why I do all this stuff!

We wound up finishing second in our heat in this event and twenty-first out of all the teams (around seventy).

This weekend is the big competition!  I am on the affiliate team, representing CrossFit LA, in the CrossFit Games Southwest Regionals.  There are about 70 teams competing this weekend for the top 8 spots.  Teams finishing in the top 8 will advance to the CrossFit Games in July, at the Home Depot Center.

This weekend at the Regionals we will have three workouts to do – two on Saturday and one on Sunday.  Each workout will use 4 of our 6 team members.  So, it is up to us to strategize who to use on which workout.  We will not know Sundays’ workout until Saturday evening.

On Saturday our workouts are as follows — I will be participating in workout #2:

Team Competition
Event #1 On the grass outside the track – Crawford Field
A relay involving three stages.

• The first member of the team does a shuttle run to 10 yd, then 20 yd line/cones, then to 100m (If the ground is not touched with one hand completely beyond the line he/she will have to return and touch the ground completely past the cone/line.), to a set of 50# (m) or 30# (w) DB’s at the 100yd line.
• The first member does 30 DB Thrusters then runs back and touches the second athlete who starts the shuttle run to the DB’s.
• The first athlete then does 15 (m) or 10 (w) ring dips, sits down and is finished.
• The team continues with each returning member touching/starting the next member before the leading member does his or her ring dips to finish.
• The clock stops when the last team member finishes his/her dips (the last team member runs straight to the rings from the DB Thrusters, not to the start line).

Event #2 Held in the track/stadium.
Teams begin on the track in the start positions for a 400m relay race.

• Each team member runs a 100m leg, passing one baton.
• The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes.
• Once all collected, the team completes another 400m lap from the original start point, together.
• First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers. Then only two members at a time work, doing the following:

1. 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep.
2. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar).  Their clock stops when the last pull up rep is done.

For more information on the competition, visit http://games2010.crossfit.com/blog/southwest/

You can also see live streaming coverage of the events at http://live.crossfit.com/

Check out our newest seminar, next week at CrossFit LA!

To register -

Email info@crossfitla.com

Call 310-260-9550

Calling all Future Firebreathers!

The CrossFit LA Kids Program is off to a lively start!  We officially opened our doors to the public on April 12th and already have new students coming in.  We have been having a great time in classes, the kids have been learning a lot already about exercise AND nutrition, and we have many more great things planned for the near future.

We currently have two programs going with plans for expansion, both in terms of offering more classes (including weekends) in the near future and the addition of a teen program next year!

Check out our website and blog for more information on CFLA Kids and exercise for children!

“Little Champs” – Ages 3 to 5

“Champs” – Ages 6 to 12

The way to get started in the CrossFit Kids LA program is with a tryout session. Tryouts are by appointment only and can be schedule by calling (310) 260-9550.

Tryouts are a one-on-one session with one of our coaches and you, the parent, and your child. The tryout is a chance for you to learn more about the program and see how we will work with your child. It is an opportunity for us to meet your child, create a foundation for communication, and have them do some basic physical drills to assess their level of development. By the end of the tryout, you will see what your child’s experience with us will be like and we will begin together on the path toward success for your child.

Children of current CFLA members receive discounts!

For more information, or to schedule a tryout –
Call: 310-260-9550
Email: info@crossfitla.com

Website: www.crossfitkidsla.com

The 2010 CrossFit Games SoCal Sectional is done!  This past weekend was a long weekend, but it was exciting and inspiring.  It was amazing to witness all the athletes that came out to compete.  Their displays of heart were tremendous.  I always enjoy the community feeling when CrossFitters get together, too.  It was nice to see people I had not seen in a long time and meet new members of the community as well.

CrossFit HQ has done a great job embodying the weekend in two videos they posted.  Check them out!

Day One Video – WMV or MOV

Day Two Video – WMV or MOV

Two very long days on my feet—running around, up and down the stadium steps, moving equipment, high speed problem solving, running back and forth between stations, fielding questions and complaints, working with some really great judges, reuniting with friends, meeting new people, learning from Tony Budding and Dave Castro, saying a quick hello to Coach Glassman, being ever so grateful to the volunteer staff especially those from CFLA who gave so many hours, watching completely inspirational efforts by athletes, having the privilege of seeing Michael smile his way through an amazing performance…and silently cheering in my head for all the CFLA competitors as they came through the workouts.

Every day since I’ve been receiving a lot of Facebook messages and emails. Even today there are still some complaints coming in, but by far it is mostly constructive criticism and positive feedback.

I am completely and utterly exhausted…yet, also completely satisfied and inspired.

Let’s all do it again next year.

CrossFit LA has the honor of hosting the 2010 CrossFit Games SoCal Sectionals this weekend.  They will be held at Drake Stadium on the UCLA Campus.  Tickets are still available — $50 gets TWO people into the event.

You can purchase tickets in advance or buy them at the event.

Here are the workouts the athletes will be doing on Saturday.  Sunday’s workout will be announced at the end of Saturday!

WOD#1: “Stadium Chipper”
Overview. This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate)
*note: penalty for putting the plate down or setting it on your feet – starting over at ZERO
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20#/14#)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

WOD #1 Overview… [wmv][mov]
WOD #1 Movement Standards… [wmv][mov]

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WOD#2: “Double Down”
Overview: This WOD actually consists of two (2) short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1:
4 rounds for time of:
9 Squat Cleans (135#/95#)
6 Handstand push ups

Part 2:
For time:
30 Hang Squat Snatches (75#/43#)
30 Chest To Bar Pull Ups
750m Row

WOD #2 Overview… [wmv][mov]
WOD #2 Movement Standards… [wmv][mov]