02/13/2013 - 1:45pmgina
02/10/2013 - 3:47pmgina
02/09/2013 - 1:31pmgina
02/08/2013 - 4:00pmgina
02/07/2013 - 2:13pmmelissa
School Of Elite Fitness
Forget everything you know about working out. The repetitive weight machines. The uninspiring physical trainer. The overcrowded spin classes you keep skipping. The oily dude ogling his own reflection. This is CrossFit — elite fitness and strength conditioning for anyone serious about getting into shape. Physically and mentally.
CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out.
Valentine's 80s Prom Day is on at CFLB!
On Thursday, February 14, dress up in your best or worst prom clothes ever, no matter what time you WOD.
And, bring in your favorite prom photo to share with everyone! It's gonna be awesome.
For you younguns out there, be inspired by this picture of Gina's Senior Prom in...yes...1986. Not shown: my date's cane! For reals.
And no, that is definitely not Chad here.
15 Minute AMRAP:
10 Tuck Crunches
15 True Push Ups
20 Double Unders
Whole Life Challenge Pre-Game Huddle
We will go over the rules of the Whole Life Challenge, what you CAN and what you CAN’T eat and other important info regarding the WLC.
Wednesday, February 13: 7:30pm-8:30pm & Friday, February 15: 10:30 a.m. - 11:30 a.m.
- The 7 p.m. (INT/ADV) and 7:30 p.m. (Beginner) classes are CANCELLED
- If you normally attend either of these classes, you will receive an extra class the following week.
WLC Preliminaries - Saturday, Feb.16: 9 a.m. to 11 a.m.
- NO Regular Classes
- If Saturdays are a regular day for you, you will receive an extra day the following week.
- Group photo to be taken at 10 a.m. - All participants please!
Make-up sessions - Must e-mail Melissa to confirm your attendance
- Thursday, February 14: 6:30 a.m.
- Friday, February 15: 5:30 p.m.
- Please plan accordingly; no special accommodations will be made if you cannot attend the Preliminaries OR the Make-up sessions.
2013, Whole Life Challenge WOD
As many reps as possible in 11 minutes:
Start with a 800m run, then complete
As many burpees as possible in the time remaining
*Score is total reps
If so, let your friends know by uploading the WLC Facebook Cover Photo below! Go to our Flickr page to download it.
Remember: your friends and family can sign up for this amazing event as well!
Don't miss out! Registration closes on February 15!
Saturday February 9, 2010
50 Meter tire flip
200 Meter heavy bag run
10 Rope climb or 3:1 rope lowers
-Teams of 4-5 athletes
-Teams must finish each exercise together
Check out one of our youngest athletes, Benny! Maintaining proper
form through his deadlift....let's take note as we have some deadlifts
Here's a few tips:
- Stance = between hip width and shoulder width
- Weight in heels
- Neutral spine/lumbar curve locked in
- Shoulders slightly in front of the bar
- Bar in contact with the shins
- Arms locked straight
- Symmetrical grip outside the knees, just wide enough to not interfere with knees
- Drive through the heels
- Extend legs while hips and shoulders rise at the same rate
- Once the bar passes the knees, the hip opens all the way up
- Bar maintains contact with the legs the entire time
- Keep head neutral
- On return to the floor, push hips back and shoulders forward slightly; delay the knee bend
- Once bar descends below the knees and the torso angle is set, return the bar down to the setup position
*rest exactly 90 sec between sets
B.) 3 person team - Row 1500m for time (switch every 500 meters)
Has anyone noticed the little WLC banner? Whole Life Challenge starts on February 16th. Registration closes on the 15th. Don't miss out this time. It can really change your life. If you don't believe me, ask one of the winners from the last Whole Life Challenge. Hell, ask anyone that participated. For example, I was talking to Mark W. in class tonight and I asked him if he was doing the WLC again. His response was, "of course, why wouldn't I?" He went on to ask why he would spend all of this time and money on CrossFit training and not be all in. Why not get the most out of your time with us? I couldn't agree more.
Also, all classes on Saturday February 16th are cancelled. We will be holding the Whole Life Challenge kick off event which will on ly be open to WLC participants.
1 Suicide drill - 20'/40'/60'
5 GHD wall ball sit ups - 12#/8#
1 Suicide drill - 20'/40'/60'
10 Ice Cream maker
1 Suicide drill - 20'/40'/60'
15 Power Clean - 135#/95#
1 Suicide drill - 20'/40'/60'
20 Slam ball - 20#/14#
1 Suicide drill - 20'/40'/60'
25 Knees to Elbows
You said you were interested in GETTING IN THE BEST SHAPE OF YOUR LIFE.
Well, guess what? Your chance to make that goal a reality is here with The Whole Life Challenge.
If you made a New Year's Resolution to get in the best shape of your life, The Whole Life Challenge will help you keep that goal.
If you've been struggling for years to eat better and lose weight, The Whole Life Challenge will help keep you accountable with your diet.
If you've plateaued in your performance and you haven't made any gains recently, The Whole Life Challenge is sure to ignite the fire and release the beast from within.
Are you interested in becoming a better, healthier and HAPPIER version of yourself?
OF COURSE YOU ARE!
The healthier you live, the more points you score. The more points you score, the closer you get to becoming that person you've always wanted to be.
It's that simple.
AND, it's just $45 per person!
Need extra support? Get your friends and family to sign up with you! Just get them to register under CrossFit Long Beach!
Next time I talk to you, tell me you signed up for the Challenge!
10 Double unders
6 Thruster - 175#/120#
20 Double unders
5 Thruster - 175#/120#
30 Double unders
4 Thruster - 175#/120#
40 Double unders
3 Thruster - 175#/120#
50 Double unders
2 Thruster - 175#/120#
60 Double unders
1 Thruster - 175#/120#
Cool shot of Brian C. clearing it on leap frog Saturday!
AMRAP - 8 minutes
2 Handstand Push-ups (Wall Facing)
4 Hang Power Snatch - 75#/55#
6 Overhead Squat - 75#/55#
I'm so excited for the Whole Life Challenge that kicks off because so much turned around for me during the last WLC we did last fall.
If you missed the memo, you can read how I was a hot mess going into the last challenge. I could barely run, adrenal fatigue had hit hard, and stress had taken a toll on my health and body and mind.
So my primary goal going into the last challenge was to go back to the basics and reset. I needed to sleep, learn how to not stress, lock down my food and hit my WODs/mobility consistently. I did just that during the last WLC, even on a 2 week vacation, and I ended up feeling AWESOME, PRing in the Finale WOD by almost 2 rounds.
But Thanksgiving hit, my birthday hit, and then Christmas hit. Let's just say that while I ate well 99% of the time, I enjoyed wine and cocktails far more than I should. And alas, my sleep went to sh**, I started feeling sluggish again, and I got myself a little wine belly. Damn you, vino! Why do you taste so yummy and make me so happy?
But 2013 hit, I was done with feeling crappy and I actually began the WLC early. I am on one month of no alcohol and clean eating, save a little bit of honey in the occasional gluten-free cookie. Basically, I decided to start the WLC early, because I knew the formula worked. And I feel great!
So this time around, I'm happy to start the WLC at the next step -- I'm going to really focus on my CrossFit performance goals. With that, I know my supplemental health goals will fall into place (including maybe 6-pack abs?).
Who's gonna join me? Registration closes Feb 15 firm so don't miss out on all the fun.
"Eva" -- Leaderboard WOD!
Five rounds for time of:
Run 800 meters
30 Kettlebell swing - 70#/55#
*40 min cut off so scale accordingly
This is a Big Dawg WOD so check your ego at the door. If you overestimate your abilities, fitness level or, as we say in CrossFIt, work capacity, you can hurt yourself. You'd be way better to walk away from this one feeling like you could go heavier and harder next time than to hurt yourself or worse -- end up in the hospital. The best training for you isn't always the Rx version.
"The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals."
By Sandy Bond
My challenge started four years ago when on the eve of turning 50 years-old, I wanted to look good. At that time I was 245 lbs and not doing a darn thing to change it. I was determined not to hit 50 looking the way I did. I said, ”looking,” not feeling. It was all VANITY then. I started doing some Crossfit and changing my eating and lost 70 lbs. Then I came to CFLB, found out about Paleo lost another 20 lbs, and in that time period turned 50.
So why am I doing the Whole Life Challenge?
I have met my goal, I look good (well better than I did) and now I’m 50. Shoot, aren’t those three reasons enough?!
If not, then an even bigger reason is that I feel the best I’ve ever felt in my entire life. I am stronger and healthier than I have ever been. Sometimes I can’t believe when I’m WODing next to some of these 30 year old “girls” that I’m actually keeping up with them! I am doing stuff I’ve never done before. But all that is not just because I joined Crossfit.
It takes work every day and my body needs me to treat it the best possible way. As you get older, like it or not, your body is going to change and some of those changes aren’t for the best. I needed to start thinking about what to put into my body not just to look good but to feel good.
The WLC is not just about eating healthy but about healthy living at any age. I didn’t stop my quest when I reached my goal and lost all that weight.
I knew that was only the beginning.
The WLC gives me more resources and tools to make me feel better. What better way to excel but with a challenge. People do better when they are challenged. We try a little harder, we strive to do better.
Participating in the challenge as a community also keeps me accountable and whatever your goal might be, we are all on the same track in making our life healthier.
Mobility, fish oil, a daily WOD and healthy food is my recipe for a long life because 50 is the new 39.
So all you folks that are younger than me don’t think you are off the hook. You need to do this to see what it does for you. I can’t wait to see what I’ll be doing at 60.
“Move over you young’uns cuz this ‘Damn Lady’ is coming through!”
Sunday, February 3, 2013
By Fernando Alcantara
There are things I know about myself and there are plenty of things I don't know.
I know that when a WOD calls for a run with a sandbag or a medicine ball that I'm going to piss and moan about it. I know when a WOD calls for bodyweight moves that it's going to be a rough WOD. I know that when I'm out with friends that do not CrossFit or adhere to a Paleo diet that my plate will be more “FAILeo” than Paleo.
I also know the following:
I lost 20 pounds and dropped 7 percent body fat in eight weeks the one time I stuck with a Paleo Challenge
I went from being an average athlete who could only attempt Rx WODs 50 percent of the time to an athlete who Rx’s his WODs more often than not (unless the prescribed weight is just ridiculous!)
Everything about my body, health and even state of mind is better when my diet is dialed in.
Those things, I know for certain.
The things I don't know are:
How much better would I look IF my diet was dialed in?
How much better would my joints feel if I ALWAYS took my fish oil?
How much better would I be at CrossFit IF my diet was dialed in?
Funnily enough, I KNOW the answer to these questions too. When my diet is dialed in, I always look better. When I take my fish oil on a regular basis, my joints don’t bother me and when my diet is dialed in, my performance in CrossFit is ALWAYS better.
My problem is consistency.
I am still new to this CrossFit thing (going on 3 years) and I’m still new to the Paleo lifestyle. It’s going to take some time for me to erase 30 years of bad eating habits so I’m cutting myself a little bit of slack that I haven’t dialed my diet in completely, but at the same time, I’m not giving up on myself. I know what my weaknesses are and I am going to hammer them out.
And the best way to hammer out these weaknesses of mine is through the Whole Life Challenge.
I am doing the Whole Life Challenge because I know that every facet of my life improves when I eat better. I am doing the Whole Life Challenge because I have issues that need to be resolved and honestly, I feel way more confident about myself when I’m lean and mean.
Will the Challenge make me love running with a medicine ball or a sandbag on my shoulders?
No, but I know I’m going to look really good while I’m doing it! ;)
P.S. I'm going to be able to do the things the guy in this video below can do thanks to the Whole Life Challenge.
Saturday, February 2, 2013
AMRAP - 20 min
10 Wall Walk-ups
20 Burpee Box Jump - 28"/24"
1 Wall Climb
200m Farmer Carry with dumb bells- 100#/70#
Burpee Leap Frog - black mat to wall