We have a winner!

Today's Workout

5 Rounds For Number of Sets and Total Time*

10 Dead Hang Pullups
10 Ring Dips (no kip)
10 True Push-ups

*Take up to 3 minutes rest between rounds

Top Performances: Christos 28:25, 19 sets. Whitney 40:25, 45 sets (the only lady to do True Push-ups!)

You may have seen the video of Nick P. and Ryan on our Facebook Page (If you are not a fan yet please fan us!). This was the aftermath. Way to be the first to break in Pukie brother. While puking is not ideal it is a sure sign of having worked as hard as possible in a workout.

Weightlifting Shoes 101, By Lon Kilgore and Mark Rippetoe (If theses aren't on your Christmas list they should be. The first time you squat in them is magical.)

Taking technique to the next level.

Today's Workout

In 10 Minutes Find Your Max Clean

Then

5 Rounds For Time

15 75/55lb Sumo-Deadlift High Pull
15 75/55lb Thrusters

Christos, 205. Dax, 7:19. Larisa and Katie 110. Katie 12:37.

I witnessed something awesome today that has been happening more and more. One of our more experienced athletes stepped up and helped a less experienced athlete with her technique in the clean. This is a beautiful thing for a couple of reasons. When you teach something to someone else it helps to fortify and express your own mastery of a motion. The more you can explain a motion the better you will be able to understand it in your own practice. This is also helpful when we are in a class and newer athletes may not be getting my full attention because I try to spread the coaching love evenly. Don't be afraid to help out your fellow athletes! If you get serious about learning how to coach a great thing to do is to take the CrossFit Level 1 course and begin to learn how to effectively teach others even in group settings.

Pose, Fall, Pull

Today's Workout:

Get outside before it rains and go run a 5k. 

Map your distance here and crush it.

Post Thanksgiving Turkey Haze

Today’s Workout:

100 pushups for time. Every minute on the minute do 20 air squats.

4 Letter F-Word

Today's Workout

"Fran"

For Time:

21-15-9 

95/65lb Thrusters
Pull-ups

Top Performances: Chris J, 3:53. Celina: 8:03.

Fran is one of those magical workouts that inspires both great fear and anticipation, but also great performances. It is important to remember that even though were doing Fran today it is just another workout. Attack it just like any other WOD you do here and you should be more than satisfied with your performance. Have a Happy Thanksgiving everyone! 

"Stop the Self Abuse" by Shoreline CrossFit

Footwear

Today's Workout

Max Height Box Jump

Then

10 Minutes Max Reps Double Unders

Today's Top Performances: Will 55", 413 Double Unders. Cristina 39". Katie 336 Double Unders.

Different shoes work best for different situations. For weightlifting a flat hard shoe or an Olympic lifting shoe is ideal. Good options are Chuck Taylors or some Vans cause they are cheap and work better for running than your cushy Nikes. Footwear is incredibly important because your foot is your foundation in nearly every motion we do. As a serious athlete it is a good idea to invest in shoes to support your habit.

Figure out your shoe situation

Thanksgiving Schedule

Today's Workout

Front Squat

5-5-5-5-5

Top Performances: Ryan, 255. Larisa, 135.

We will be closed Thursday, Friday, and Saturday this week. I will post equipmentless workouts if you want to hit one at home. Enjoy family and food. Be here Wednesday if you want to earn it!

Benchmark Friday

Today's Workout

"Angie"

For Time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For the foreseeable future we will be doing Benchmark WODs and Heros on Fridays. Time to fill up our boards.

Holiday Schedule Notice: We will be closed Thursday, Friday, and Saturday next week. Also your days will not count so even if you are a 2 day/week person you can come Monday-Wednesday if you want. Happy Thanksgiving.  

Motivational Consequences…

Today's Workout

Jerk Balance 3-3-3

Split Jerk 1-1-1

Then

3 Rounds (Individually Timed/Rest 90sec)

Row 350m
10 Push-ups
10 Box Jumps 36"/24"

So we seem to have some people who think that class times start anytime from 15 minutes before (which is awesome) to 20 minutes after class starts (which is not). We also have a new awesome wall clock, so here's the deal: If you come into a class more than 5 minutes late you are welcome to join in the class, but only after doing 50 burpees. No exceptions. This is not because I am an asshole (although it is a little because I love burpees), this is for your benefit. We have a limited amount of time to get warmed up, practice skills, work out, and work on mobility in our hour-long classes. When people are late it throws off the flow of the entire class. If you think this sounds harsh ask any of my old coaches about what they would have late athletes do; I've gone through some horrific late workouts and missed starts on teams for simply being late to practice. So please show up on time, or enjoy a nice burpee warmup. 

Spartan Race: December 12

Today's Workout

75 Double Unders
15 Pistols (Each Leg) 1/0.5 Pood
20 Toes to Bar
12 Pistols (Each Leg) 1/0.5 Pood
20 Toes to Bar
9 Pistols (Each Leg) 1/0.5 Pood
20 Toes to Bar
75 Double Unders

The Spartan Race is selling out quickly! Larisa and I have all ready signed up and I know a lot of you guys are interested so make sure you get your spot soon. To register click here. When you register choose the 12 Noon "CrossFit Only" heat and use the code "Sword59" to save $10. The race is a 5k through an obstacle course and will be a fun fitness test for us all and great way to get outside of the gym for a day and workout in beautiful Malibu. 

"Focused Training" CrossFit Ventura