Blog

After watching Corey Reed’s documentary “Heart of a Champion” at the gym tonight, memories of that time came flooding back. The few months that Corey trained at the gym in 2012 with his team — comprised of Zach, Niki, and Shirley and coached by Kenny — were so special and emotionally-charged. And though the film highlights how amazing  a person and athlete Corey is, despite his accident and no matter that he’s a blind amputee, the film reminded me of how special WE are. We are so lucky here at CFLA. Our environment, our bonds, our community allow individuals to thrive and reach exponential potential within the safety and support of a team.

The film echoed some of our everyday CFLA themes. Our daily context may seem subtle at times, and though we practice for physical virtuosity, at the very core of our training are emotional themes. Our training is rooted in a certain level of vulnerability. Are you open to coaching? Do you trust yourself to be the best you can? Do you allow yourself to lean on relationships built here? What kind of heart do you personally contribute to a situation, whether it’s in class or outside in life? Can you persevere when things go “wrong”? Do you allow the community to believe in you — do you believe them? Do you let outside forces define you (as an athlete, as a person) or do YOU define you? These themes were so glaring and important in the film, but it takes a special place to consider this stuff regularly.

Because of this, the specialness of CFLA was just as much a star of this film as Corey Reed. 

If you missed the screening at the gym, the film can be rented or bought through the Ride with Core website here.


Thursday’s Workout
Practice

A) HSPU skill practice

B) For time
150 DU
90sec Rest
30 Sandbag front squats
90sec Rest
150 DU

C) 4 Rounds for quality on the 2:00
20sec Bench press (BW / ⅔ BW)

And Coming Friday
Mental Toughness

“Med Ball Mania”

5 Rounds for time
20 Wallballs (20/14)
20 MB Russian twists
10 MB sit-to-stands (no anchor)
200m MB run
**MUST hold and control MB for the entire 5 rounds of the workout. 5 inverted burpee penalty anytime ball leaves hands except during WB (yes this includes loss of control on the WB as well)**
**20min cap**
**See 8/20/13**

3 Comments:


  • By Ricky Casady 23 Oct 2014

    Special community indeed. Miss you all very much!

    • By RossG 23 Oct 2014

      Young beardless Ricky was in the background of one of the shots!

  • By RossG 23 Oct 2014

    I’d say the training I’ve received here is definitely more than physical. Going to Danette and Kenny for coaching when I wanted to give up after 7 years here turned out to be a transformative time in my life. They got me to see myself as an athlete for longevity and health. They have me logging my “self-talk” instead of my scores. Now, I’m focusing on the Glassman training pyramid layer by layer (this cycle, it’s Context and Nutrition). I have new passion for CrossFit and fitness in general and the rest of my life is more free. AND I have improved physically, where i was once stuck. I suggest y’all take advantage of their expertise and passion :)

Leave a Reply



I wrote a post for the Whole Life Challenge on Monday… it was about holding the line… staying strong when every part of you would rather give up. You know, the way it feels part of the way through one of our mental toughness workouts, when you are proud of yourself for making it as far and as fast as you did, but know you could do more, and know that even if you don’t finish, you’re still good with it. 

Here’s the thing… your mind will do everything in it’s power to preserve your peace, and to get you to go back to your little “island of comfort”. It will pull out all the tricks in the book to get you to cave-in, enticing you with images of comfort, relaxation, rest, water, air, food… it will provide you with excuse after excuse – tell you you’re tired, you didn’t get enough sleep last night, it’s been hours since you ate, it’s been minutes since you ate, you have other things going on that are more important… it will tell you anything it needs to to get you to quit.

The only bummer of that is… the magic. The magic only happens in this zone… the zone where you want to give up, are convincing yourself to give up, but somehow you don’t give up. One thing that we have here at the gym… is a chance to practice that, each and every time we show up for our workouts. Putting everything we have into our training – not necessarily everything we have physically, rather everything we have physically, mentally, emotionally – giving that time to ourselves as a gift, to really be present, focused and in the moment. 

But really, why take my word for it. Check this very short video out… it’s sure to pump you up for a Wednesday!

 


Wednesday’s Workout
Competition

“Franklin Hill”
6 on the 6:00

And Coming Thursday
practice

A) HSPU skill practice

B) For time
150 DU
90sec Rest
30 Sandbag front squats
90sec Rest
150 DU

C) 4 Rounds for quality on the 2:00
20sec Bench press (BW / ⅔ BW)

1 Comment:


  • By Alex Bentley 22 Oct 2014

    Agree. When I was doing the Tri last weekend, I felt that our frequent visits to that don’t give up zone in the gym really helps you push through. Mental toughness training does work.

Leave a Reply



The Playa del Rey Triathlon experience was so special that my own words can’t capture it. That’s why I had the triathletes themselves write their own blurbs. Though I didn’t get a statement from everyone, there seems to be a universal, underlying theme expressing how wonderful a coach Jamie is and how special it is to be part of a CFLA team. 

triclub2“Jamie helped us understand the countless variables for a triathlon. He made sure we worked through these in exhaustion to eliminate chance of something going wrong on race day. The value of our coach could not have been more clear on race day as we saw competitors retreat from the water, get pulled out by lifeguards, incapable of changing flat tires, and cramp to the point where they had to walk the entire run.  He coached us to get through our biggest hurdles, focus on our strengths and develop our weaknesses. When I look back on my first triathlon I remember the hard work, the support, our competitive team, but most importantly our Coach. Thank you Jamie! “ – Matt Cerussi

“As I was driving during the early morning of the triathlon I definitely was feeling very nervous. This was it! My first triathlon! I knew I was going to have some jitters but not like this. But as I walked into the transition area and found my CFLA teammates all in one section setting up, I quickly forgot all about being nervous. How can you be nervous when you’re busy laughing, joking and sharing in each other’s excitement? To be quite honest the triathlon is a big blur now. I can’t even remember if i heard the starter say ‘go.’ The thing I clearly remember was the cheering we got throughout the race and especially at the end. From my teammates encouraging me during the race to our CFLA family cheering for us from the sidelines.” – Tom Lee

“Over the course of three months bless his soul Jamie Silber tolerated our relentless shenanigans, constant questions, and early morning complaints. He managed to not only teach us how to swim, bike, and run, but how to handle the unforseen calmly and confidently, how to compete, and how to still have fun while doing so.Thanks to all of our cheerleaders who came out on Sunday — you don’t realize how much we appreciate it and how energizing it is to hear your name being screamed! Good work CFLA Tri Team!!! It was so much fun sharing some unforgettable moments of laughter and training alongside y’alls those early Saturday mornings. Hey, for being told we have the attention span of gnats I’d say we did pretty damn well!” – Niki Marek, 1st Place, Sprint Women 25-29.

“I pretty much never thought I would ever do a triathlon in my life.  Ocean swimming is a big fear and of course come the morning of race day the waves were unbelievably huge!!  I realized while I was out there how much Jamie’s training seriously prepared me.  I was able to stay calm and keep moving instead of turning back.  Jamie Silber is the most amazing human being and coach.  He saved my life and pushed me past my limits like nobody has before.  I’m truly blessed to have had this experience and learn from him.  Plus, it was very comforting to see my CFLA family racing by my side!  I’m going to miss seeing them all bright and early Saturday morning!  Amazing group to train with, couldn’t have done it without them! :)” – Renee Reiff

“The sea was pretty angry that morning . But I’m glad I survived and finished strong with a new PR. I felt so much more comfortable during the race because of Jamie’s coaching. His last words to me were ‘don’t stop swimming’ and I didn’t :) And it was also comforting to see familiar faces – we all cheered each other on as a true team! Such an individual sport but felt like a team because of the group camaraderie. Thanks again Coach Jamie!” -Monica Arteche Sone, 4th Place Sprint Women 25-29

“While the physical challenge of the triathlon is pretty daunting, I found staying in the race mentally to be incredibly difficult for me. The final four miles of the run were the worst, but there is nothing more rewarding than winning the mental battle and crossing that finish line! Thanks to CFLA for all of the mental toughness work we do. Beat last year’s time by 11 minutes!” – Benet Heames

“Definitely owe it all to Coach Jamie’s words of wisdom both technical and mental. To echo Monica’s thoughts, this was a totally different experience than our first two sprint tris in June. It felt great competing with a group and a team. Having them push you because we’re all competitive and want to win, but also pushing each other to give it your all. Great support from Shirley and everyone who came out to watch too!  Good times!” – Steven Sone

“I never imagined myself as a triathlete, but when the training program was offered through CFLA, it seemed like an opportunity I didn’t want to miss out on. After a little apprehension, I signed up because I think I have a horrible case of FOMO (‘fear of missing out’). Looking back, it was absolutely worth it. I enjoyed the prep more than anything. Tuesdays, Saturdays, emails from Jamie (which all of us always read) and lots of laughs in between. This team an this community of people from CFLA were inspiring. It was incredibly rewarding to compete alongside them, and our fearless leader Jamie couldn’t have done a better job prepping us–and putting up with us. Definitely one for the books! – Ryan Gorman, 3rd Place

TRICLUB“First of all, triathlons can be a pretty lonely affair.  Not much talking, just head down and push to the finish. But someone forgot to tell that to Coach Jamie Silber aka CFLA Tri Dad. His most important advice was to look around at some point in the race, take it all in and smile. He guaranteed it would make you faster by at least a minute. I wish he had given me advice for how to deal with the horse in the wetsuit who seemed to wrap himself around me as a giant wave took us under and his hoof kicked me in the goggles. As I struggled to regain my composure, Chad Naylor, hard to miss with his art-covered arms swimming by looked up and gave me a reassuring ‘you’re doing great.’ That encounter snapped me out of it pulled me back into the game.  It was a reminder that while competing might be solitary experience, CFLA friends and supporters are all around. We have become a wonderful, scrappy family within the larger CFLA family and being a part of that beats winning a medal any day.  But I must admit, I did enjoy doing the iconic Jamie Silber squat on the podium.” – Charlie Windisch-Graetz, 2nd Place Olympic Men 50-54

triclub4“Looking back the CLFA Tri club was an amazing experience on many levels.  Jamie coached me when I was in high school and what more can you ask for in a coach – he’s a world class animal…. I mean athlete!  Then the weekend and week day gatherings all over the Westside for workouts, that was awesome.  The swims are the best and it didn’t end there.  The day of the tri there was Jamie on the beach coaching away before the event,  and the cheering section coming across the finish line with my family waiting was one of those ‘priceless’ moments.  Is it July yet?  (Isn’t that when the class starts again?)” – Ryan Morelli   

“Standing on the beach in the morning fog, rubber wetsuit snug around me,         my heart starting to beat louder in my chest. The surf seemed thundering — louder and bigger than we had seen in on our training swims. I saw the first wave of participants go off.  I looked out and saw some people beaten back to shore walking out or rescued by lifeguards. Before the tingle of terror could make its way from my brain to the rest of my body, I looked around and saw Coach Jamie Silber and our CFLA group huddled.  Jamie calmly told me to not try to bodysurf on the way in and make sure I dive deep on the way out. We had drilled this many times before as a group, and were prepared. There was nothing but support and encouragement from the CFLA team. Jamie was an amazing coach. His knowledge of triathlon training and sports psychology is only surpassed by his infectious enthusiasm for the sport. BIGGUPS! to my fellow CFLA-Tri-Club members and a huge THANK YOU to Jamie for his dedication to us and to those that came out and supported us.” – Adam Gafni


 

Tuesday’s Workout
Practice

A) For quality in 5min
     Max meters rowing

B) Kipping pull-up skill practic

C) For time
     Row distance from Part A

D) For time
     50 deadlifts (≤40%)

E) EMOM 10
     2 Power snatches (≤75%)

And Coming Wednesday
Competition 

Franklin Hill
“6 on the 6″

6 Comments:


  • By Travis Gates 20 Oct 2014

    Way to go, peeps!

  • By Vince 20 Oct 2014

    There is something special about our community and this CFLA Tri Team. It was demonstrated to me once again as I was crashing on the run and had to walk. Chad came by and encouraged me to run with him for a few miles to help me loosen up. It worked and it saved my triathlon. I don’t know if I would have finished without his support. -Vince Totino, participation trophy

    • By Charlie W-G 21 Oct 2014

      Chad Naylor gets my vote for “saved Vince and Charlie from disaster” medal. Thanks buddy. I owe you…

  • By Alex Bentley 21 Oct 2014

    That race was an absolute blast. Most fun race ever. Although I didn’t do the Jamie coached tri workouts (I should of!), Jamie was there to give me tips and encouragement anyway. Looking forward to the next one.

  • By Chad N 21 Oct 2014

    The Triathlon was so surreal! I felt like every time throughout the day of the race the only people smiling and having a good time were the CFLA team members! Jamie forgot to tell us that everyone in a triathlon is so serious! Vince and Charlie – thanks for the kind words I’m really glad you guys finished so strong! You definitely were an inspiration to me during training and I’m stoked to be able to share such a cool experience with you guys! Our coach-dad Jamie was amazing, I really appreciated his support and he was there along the way for all of our triathlon milestones. So when’s the next one?

  • By Niki Marek 21 Oct 2014

    Imma miss you guys!!!! It truly was a special experience, I’m happy to have spent my Tuesday nights and Saturday mornings with this crew.

Leave a Reply



Busy weekend and week for CFLA!  First big congrats to top fundraiser Thomas C and everyone that participated in Crush Cancer (Auggie, Hudson, Diz, Shirley, Miranda, Rachel and Eric P). Over 8k raised by CFLA students. Nicely done! 

Yesterday the CFLA team got busy at the Playa Del Rey Triathlon.  Despite rough waves Charlie, Doss, Eli, Niki, and RyRy took some silverware!!!  Posse of studs!  Congrats Coach Jamie Silber. 

Take a look at the video for what to look for this week in training. Remember Wednesday night is the premier of Corey Reed’s documentary, “Heart of a Champion,” at 7:30PM.  


Monday’s workout
Practice

A) 20 Front squats (+2%)

B) 3 Rounds for quality on the 4:00
      200m Run
      Max HSPU
     **2min cap each round**

C) 5 Rounds for quality and load of “Klokov Complex”
     1 Deadlift
     1 Squat clean
     1 Front squat
     1 Push press
     1 Split jerk
      **Hold onto bar through entire round**
      **1min Rest between rounds**

And Coming Tuesday
Practice

A) For quality in 5min
     Max meters rowing

B) Kipping pull-up skill practic

C) For time
     Row distance from Part A

D) For time
     50 deadlifts (≤40%)

E) EMOM 10
     2 Power snatches (≤75%)

 

There are no comments yet, but you can be the first



Leave a Reply



Hometown: Santa Monica
Age: 19
Occupation:Student/works at VeggieGrill
When did you first start CrossFitting?: June 11, 2013
When did you first start training at CFLA?: June 11, 2013
Favorite WOD: Jonesy!! 
Least Favorite WOD: Fran and Franklin Hill
 
Tell us about you sports & fitness background: I was always involved in some sort of sports camp or team because I genuinely loved to just play! I have tried out most sports but basketball and Tae Kwon Do (and now CrossFit) were my favorite. I was never great at basketball, but I loved to run up and down the court. When I was younger, because of my spunk and passion for playing my hardest, I was a star…but as I got older, girls got better and I became a bench warmer because “my attributions to the team were keeping my teammates’ heads and spirits up” — not actually playing in the game, or so my coach said. Tae Kwon Do was also a huge part of my life for about seven years during which I received my second degree black belt and went to the Junior Olympics at the age of 11. I loved to spar, but I loved the art of forms more and I placed in most competitions I competed in. I soon got a little burnt out and bored with the training and decided I would rather play basketball, a team sport. Every now and then I think back as to what would have happened if I hadn’t stopped and I can only imagine how far I would have gone if I had continued.
 
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My mom, Diz! I was actually the last person in the family to start because I was so confused as to why anyone would want to put themselves through such a gruesome workout. But last summer I tried it out and I fell in love almost instantly! I don’t remember the exact workout I did, but I remember wanting to die. But after I felt so good and strong and proud that I had gotten through it and couldn’t wait to come back ASAP.
 
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So right before starting CrossFit, I was living in San Diego and except for basketball season, I wasn’t really working out at all and had gained a lot of weight. So when I came back up to Santa Monica and started working out and eating better, I definitely saw changes in my body, but most dramatically my face! My cheeks (or what I told myself was still baby fat at the age of 18) had disappeared and I no longer looked like a bowling ball! I became more confident and overall happy because I had engaged myself in a much more healthy lifestyle.
 
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I now find it so stressful if I don’t workout for more than a few days. Playing sports growing up, you don’t realize you’re actually working out. When that ended, the thought of going to a gym and working out was such a joke to me! But now that I have emerged myself in this great community that pushes and encourages you no matter how you’re performing, I couldn’t imagine my life without it. (Everyone I have met is also a huge reason I come back. Everyone is so great and when I don’t feel like coming, I always know that I will have a great time with the people. Somehow almost dying with people I like brings us together that much closer- or so I feel!)
 
Please share with us any favorite CrossFit / CFLA moments: The first Femme Royal I ever did with my mom! Such a huge percentage of the gym was there cheering us on and that feeling of knowing that we were supported by so many people in our community was the best feeling I could ever feel! Not just at the Femme Royal but when we went to the Games or regionals or anywhere we go together, we all have each others backs and I love that so much.
 
Any advice for people just getting started? Just get to the first workout! I know that getting up and going to that first one is the hardest because I pushed it off for years, but once you do, I promise it will change your life.
 
What are your hobbies, interests and/or talents outside of CrossFit? This is awkward because other than a few high school friends that I still have tight connections with, you guys are it! I go to school, work and come to CFLA — and that’s my life’s story. It may sound sad, but I love it and wouldn’t change it if I could. Because I am taking five classes and working about five days a week, I haven’t been at the gym as much as I would like, but whenever I am not doing homework or sleeping, I promise you will see me here!
 
**If anyone is interested in being featured as a CFLA Athlete Profile, email Diz at [email protected] We want to learn more about our diverse and interesting community **
 

 

Friday’sWorkout
Recovery: Practice

A) For quality
     800m Run
     800m Row

B) AMRAP 10 for quality  (≤7 RPE)
     10 Kipping pull-ups
     100m Sandbag front carry

C) 4 Rounds for quality on the 2:00
     20sec Bench press (BW / ⅔ BW)

And Coming Monday
Practice
A) 20 Front squats (+2%)

B) 3 Rounds for quality on the 4:00
200m Run
Max HSPU
**2min cap each round**

C) 5 Rounds for quality and load of “Klokov Complex”
1 Deadlift
1 Squat clean
1 Front squat
1 Push press
1 Split jerk
**Hold onto bar through entire round**
**1min Rest between rounds**

 

4 Comments:


  • By John Bonds 16 Oct 2014

    Love ya Maya

  • By Danette Dizzle Rivera 16 Oct 2014

    I love your energy around the gym, Maya! Keep killin it, girl. You make your mami proud :)

  • By RossG 17 Oct 2014

    Maya, I appreciate you! Proud of ya, too :)

  • By Jeremy E Jones 21 Oct 2014

    Ram! You’re awesome! I’m glad you’re here. You rock

Leave a Reply



All good things come to an end.

8 years ago last month, I walked into Petranek Fitness. Nothing has been the same since. Almost everything that I am I owe to the experiences that came next. Andy, this community, and you as people, have given me my entire life. This has been a social club, a therapist, a fierce training ground, an opportunity, a challenge, and a family. This has been a whole life. I swear I didn’t mean that as a pun.

Thursday, October 16 will mark the end of an era in my life. After 7 years, I am performing my duties for the last time as a CrossFit coach at CFLA. I wish I was good enough to write what kind of world I have gotten to live in for all that time. One thing hasn’t changed – that picture is me coaching 6 years ago. Yup, always wore jeans.

I have had the extremely rare opportunity to be a part of a movement. One that started in these walls. To be a part of a group of individuals who believe in something different. To work and grow among daring people who aren’t afraid to dream and weren’t afraid to challenge what they knew. To have those people shape who I am. And to let who I am shape them in return.

If you had known me when I started here, I mean really known and seen into the deepest part of me, you would know that I knew I’d never amount to anything. There was no chance I would make any difference for myself let alone anyone else. What this place is and who you are as a community has given me a purpose and a life like I could never have imagined. I can never say thank you enough.

It’s probably trivial to say I don’t know what I’d have done if I hadn’t found all this. I’ll never know. But I’d be hard pressed to say that I didn’t win the lottery on this one. I couldn’t want to be anyone else, know anyone else, be doing anything else, and have anything else. I can imagine other things I’d be doing, but I can’t imagine they’d ever have turned out this well.

This hasn’t just changed me. Our time together has created things that have changed the people I care about, the community I love, the city I live in, and without hyperbole, tens of thousands of lives around the world. It’s hard to fathom really. What has happened was the impossible made possible.

I want to say thank you to every single person who has given me the chance to coach them. I want to name you all, and it would never do you justice. You know who you are. You’ve taught me everything I know. You’ve been generous, loving, fun, vulnerable, humble, confronting, demanding, and uncompromising. Don’t ever change.


Thursday’s Workout

Mental Toughness

A) 20 Front squats (+2%)

B) Task vs Time vs Task Priority

   1) Task Priority
   500m Row, for time

   -Rest 3 min, then

   2) Time Priority
   Row as many meters as possible in the time it took to complete Part 1

   -Rest 3 min

   3) Task Priority
   Row the result of Part 2, for time

And coming Friday
Recovery: Practice

A) For quality
     800m Run
     800m Row

B) AMRAP 10 for quality  (≤7 RPE)
     10 Kipping pull-ups
     100m Sandbag front carry

C) 4 Rounds for quality on the 2:00
     20sec Bench press (BW / ⅔ BW)

 

 

4 Comments:


  • By James 15 Oct 2014

    Mike – you were one of the first coaches I met and one of the main reasons why I joined CFLA. So happy for you to be moving on to the next chapter in your life (Whole Life that is !) Hope to see you in class going forward !!

  • By Niki Marek 16 Oct 2014

    Yup……wearing the same clothes today that you wore in that picture (which is probably 5+ years old)…..things have definitely stayed the same. Going to miss you Michael, although I wasn’t an AM regular by any means, it’ll be a bummer to know I won’t have the option of dropping into your classes anymore. You’ll be missed! Still pissed about your decision to stop coaching, but then again, Niki isn’t a fan of change. See you at noon!! You best be there!

  • By Matt Cipolla 16 Oct 2014

    Thanks for all your coaching and mentoring Michael!

  • By Pili Montilla 17 Oct 2014

    You changed CFLA. And now you’re changing the world. I’m so proud of you.

Leave a Reply



Good-byes are usually hard, especially with someone who has been a leader in our community for over 8 years. It’s much easier, however, when a good-bye isn’t really a good-bye, but rather a change of context. Thursday morning’s the day… it will mark a milestone at CFLA, since it will be the last day in over 6 years that Michael is on the weekly class schedule. Yup… it’s really been that long.
 
Here’s the crazy thing… shaking him from our community hasn’t been so easy… 
 
A year ago, when he went from being the full time general manager of CFLA to being the full time CEO of the Whole Life Challenge, we first said our first good-byes (you can read that blog post here).
 
Now, just about a year later, we’re saying good-bye again… but again, he’s really not going anywhere. He’ll still be a regular participant in classes, and he’s still running the Whole Life Challenge… right here in Santa Monica. 
 
Whether you realize it or not, this community his hard to leave. When you find a group of people (coaches and students) who are all moving in the same direction that you are, with momentum and power; people that form a community that is positive, strong, powerful, effective and is committed to taking regular, daily, courageous action in their  life… they are people you want to be around, and don’t every really want to leave.  
 
In spite of this… Michael’s life is changing… And change is good, fresh, new, fun, exciting. Instead of coaching small groups in person at  CFLA, he’s now running a company, coaching coaches, developing software, and managing  large groups of people (think thousands), on-line, through the Whole Life Challenge. And trust me when I say… that is a full time job. It’s is actually the  manifestation of what he unknowingly started 8 years ago when he walked through the doors at Petranek Fitness.
 
So, join me, again, in wishing him all the best… in celebrating him and his growth… and know that in spite of this change, no… we haven’t seen the last of Michael Stanwyck!
 

Wednesday’s Workout
Recovery Practice 

A) Kipping pull-up skill practice

B) EMOM 30
1st min: 25-50 DU
2nd min: 6-10 Alt DB Snatches
3rd min: 30sec PVC Matrix-Matrix-Twist-Twist
4rd min: 10-15 Butterfly Abmat situps
5th min: 10-15 Pushups

And Coming Thursday
Mental Toughness

A) 20 Front squats (+2%)

B) Task vs Time vs Task Priority

1) Task Priority
500m Row, for time
  – Rest 3 min, then
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1
   – Rest 3 min
3) Task Priority
Row the distance you covered in Part 2, for time.

9 Comments:


  • By RossG 14 Oct 2014

    Congrats, “Mtanwyck”! I remember the day you confronted me 6 years ago at Back on Broadway for not attending class..then I said I’d come and then didn’t. Ha – We’ve both come a long way. I’m proud of your contributions and achievements. The WLC is amazing and has added so much to my life. May your work bring you great fortune (“a million dollars!”) Thanks for all you taught me and for being my coach back in the day :) Will see you around!

  • By Danette Dizzle Rivera 14 Oct 2014

    Bye Michael ! See you tomorrow … ;)

  • By Alex Bentley 15 Oct 2014

    Classic pic! Keep crushing it Michael!

  • By Shirley Brown 15 Oct 2014

    Go Michael- Just not too far away!

  • By Niki Marek 15 Oct 2014

    We’ll see you in zee noooooonahs Michael!!! Goodbye for the second time :(

  • By mfeitshans 16 Oct 2014

    So happy to hear things are getting bigger and better for you, Michael! Best of luck.

  • By Matt Cipolla 16 Oct 2014

    Congrats Michael!! Enjoy your mornings!

  • By Pili Montilla 17 Oct 2014

    My opinion is not biased when I say that Michael’s commitment to the CFLA community has impacted so many lives in so many amazing ways. He deserves so much!!!!! -definitely more than a blog post ;) I am glad that you are moving on Mr. Stanwyck! It’s time.

  • By Lauren Casady 18 Oct 2014

    And remember, June 6th is Michael Stanwyck day all over the world. I will be celebrating in Boston as well!

Leave a Reply



Bikini competition training update: It’s been so much more enjoyable than I could have imagined. Seriously, I didn’t think being so focused and demonstrating this much discipline could be this … fun. But it really is. I can’t even write any cute anecdotes that sound fun on paper. Giving examples of consistent workouts and meticulous nutrition plan doesn’t sound like a party, does it? But what I can tell you is the feeling I get from putting in the daily work empowers me. Every baby step – every time I do my workout, every meal I eat that is in my plan, every time I drink enough water, every time I don’t apologize for this big commitment I took on, I know I’m an inch closer to what I said I was going to do. It feels amazing. And that’s incredibly fun.

This last weekend was the first time I had a hard time mentally sticking to my diet plan. We went to a wedding Saturday night and though I stuck to my plan, I felt weakened. On Sunday, all I could think about was eating a loaf a bread. I stared at bread. In my imagination, I could smell it, taste it. It was torturous. And I worried because with 19 weeks to go in my challenge, I was feeling so weak. The only thing I could do was take one step at a time to NOT eat a loaf or five of bread. I drank tea. I took a shower. I mobilized. Then I went to bed sticking to my plan. The next morning, I was fine and back on track.

I’ve been working a lot on not falling into old habits, what I call an F-It Mentality. If I had said F It and ate the loaf of bread, I’m not going to lie, it probably would have been pretty great in the moment, but it certainly wouldn’t have served my long-term goal. And I’ve had to address this on all levels of my life recently. F-It, a shopping spree? Or continue to build toward wiser financial decisions and ultimately freedom? The only way I can change this F-It Mentality is to keep taking steady, small steps toward the big picture.

“As long as I’m facing the right direction, it doesn’t matter the size of my steps.” – Erica Jong.


Tuesday’s Workout
Recovery Practice 

A) For quality
     1500m Row at 7.5 RPE

B) HSPU Skill Practice

C) EMOM 12
     Odd: 8 T&G Deadlifts (≤40%)
     Even: 30 seconds of  Saw Plank

D) 10 Rounds for quality
2 Circuits:
     1 Cluster
     1 Jerk
     1 Rear-rack thruster
**Hold onto bar through all 2 circuits of each round**
**30sec rest between rounds**

And Coming Wednesday
Recovery Practice

A) Kipping pull-up skill practice

B) EMOM 30
1st min: 25-50 DU
2nd min: 6-10 Alt DB Snatches
3rd min: 30sec PVC Matrix-Matrix-Twist-Twist
4rd min: 10-15 Butterfly Abmat situps
5th min: 10-15 Pushups

2 Comments:


  • By RossG 14 Oct 2014

    Keep up the inspirational work. Loving this!

Leave a Reply



First, THE Dr. Romanov (founder of Pose Running Method) will be conducting a free seminar on Wednesday afternoon at 4:30 PM. Go.

Second, this is a RECOVERY WEEK (4th, 8th and 12th weeks are such).  Take advantage of the Practice Days Tue, Wed, and Fri to work movements with a exquisitie quality and kick arse virtuosity. 

Monday – One word: SCALE.  “Angie,” can be a doozy.  Respect her. 

Tuesday – Focus on the pyramid with your HSPU’s, and kiss the crown of your head on the floor/mat.  The alternative is a line between your hands and head as you crash down on your skull… this one alternative I prefer we don’t practice as shoulders and spines tend not to appreciate it. 

Wednesday – This will most likely be a model that we use a lot moving forward.  My friend and trusted colleague Jami Tikkanen (Annie Thorisdottir’s coach) has used this with great success for athletes of all levels.  There is NO need to “Crush” this workout – it is meant as a recovery, movement quality flush.  Keep a lid on it kids.

Thursday – Mental Toughness – bring it for your Front Squats and 3 short sets of rowing. If you haven’t done this workout before it’s a great test of pacing, heart and mindset.

Friday – Work quality kips after holding those sandbags.  Also, good opportunity to work the Bench.  


 

Monday’s Workout
Competition 

“Angie”
100 Pull-ups
100 Push-ups
100 Situps
100 Squats
**25min cap**

Scale beg: ½ Angie.
Scale int: ¾ Angie
MUST do movements in order

And Coming Tuesday
Recovery Practice 

A) For quality
     1500m Row at 7.5 RPE

B) HSPU Skill Practice

C) EMOM 12
     Odd: 8 T&G Deadlifts (≤40%)
     Even: 30 seconds of  Saw Plank

D) 10 Rounds for quality
2 Circuits:
     1 Cluster
     1 Jerk
     1 Rear-rack thruster
**Hold onto bar through all 2 circuits of each round**
**30sec rest between rounds**

 

 

There are no comments yet, but you can be the first



Leave a Reply



Hometown:  Fountain Valley, CA
Age: 29
Occupation: Restaurant Owner (fundamentalLA – check it out!)
When did you first start CrossFitting?: 2013
When did you first start training at CFLA?: 2013
Favorite WOD: Anything involving cleans and/or pull-ups
Least Favorite WOD:  Anything involving running (franklin hill…ehhhh)

Tell us about you sports & fitness background:  I grew up mostly swimming, playing soccer, and golfing. In high school, I focused on just golf, and spent a LOT of time playing around CA and traveling around the country playing on the Junior circuit. Eventually I got burnt out and retired (quit) when I graduated. Since then it’s been random workouts (curls, skull crushers mostly), swimming, playing soccer here and there, until I joined CFLA.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I got super interested in CF when I first watched random youtube videos. One of my first was the Rich Froning/Jason Khalipa 13.5 workout where they were facing off and just kept moving for what seemed like forever. I looked deeper into what CF was and pretty much everything about it appealed to me–the whiteboard, the structured WODs, tracking metrics and improvement, people in class supporting each other through a tough workout, all of it.

My first day at CFLA was a Saturday during the Crush Cancer Saturdays last year. This workout in particular was as many reps as possible in 1min of each of the five movements (clean, shoulder to overhead, double under, burpee, kettlebell swings), then, 2 min of rest, then that same number of reps for time. I remember thinking I was in decent shape, but I couldn’t clean 65lbs, or do more than a few burpees at a time. I went home shaking and exhausted, passed out on the sofa, and was sore for the next 4 days. It was amazing, and I was hooked.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Since I started CF, there’s been a huge improvement in my functional fitness. I can tell I’m able to lift random things off the floor more safely and easily (cases of beer, sandbags, barbells…) than before. Even though I lifted weights before I started CF, I think about lifting completely differently now–no more walking back and forth from curls to chest flys. In general, everyone on the coaching staff has got me thinking about how my body works together, how tight hammies can cause a sore back, the importance of range of motion and mobility, etc.

Also my thighs are bigger, for sure.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I think much more holistically about my fitness and lifestyle than I ever have before. Working out used to be about bigger arms and chest, but CFLA has me thinking of working out as just part of a thought process and routine that includes mobilization, daily journaling and goal setting, reflection, thinking about diet (I may not eat right, but at least I feel guilty about it now), supplementation, etc. I expected to get really jacked, but I’ve gotten so much more out of it than that.

Please share with us any favorite CrossFit / CFLA moments: The 2014 CF Open days all stand-out in my head as being the most fun, inspiring, and memorable. It was shortly after I had joined the gym, and starting a month before the first workout, I could feel the energy building–everyone encouraging everyone else to sign-up and participate. The actual workouts were a combination of energy and positivity expressed through WODing (yup, that’s a word), dancing, chanting (ohhhh, a lay lay), and cheering. Zach and Kenny hugging with the rest of CFLA going crazy and supporting at the end of 14.5 at Trojan CF was particularly insane!

Any advice for people just getting started? The biggest piece of advice I can give is to pick a class, and go to that class consistently. Get to know the others in your class, learn new things about people, make new friends (I love my 7am class). My favorite aspect of CFLA is the community. I love the people, how we interact with and support each other. I’ve made a lot of awesome friends here. Take advantage of this opportunity in this big city to make friends with like-minded people who are genuine and amazing. You’ll get stronger physically and emotionally.

What are your hobbies, interests and/or talents outside of CrossFit? Any free time I have I try to be eating, relaxing, or working out. I love Grower Champagne, and I can drink a lot of it, so I would count that as a talent.

 


Friday’s Workout
Competition

“Niki”
4 RFT
400m Run
89 DU
7 Hang squat cleans (155/105)
Then, 50 Burpees
**See 7/23/14**

And Coming Monday
Competition

“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
- 25 minute time cap
Scale beg: ½ Angie
Scale int: ¾ Angie
***MUST do movements in order***

 

 

 

 

5 Comments:


  • By Danette Dizzle Rivera 09 Oct 2014

    Aw Woo! You’re the best. I’m so glad you’re part of our fam. And I love that this photo was the more decent of the two you submitted for your profile. #ThighDayFriday

    • By Woogene Lee 10 Oct 2014

      Haha. The other one was so flattering though

  • By Shirley Brown 09 Oct 2014

    Woogene! Love that you are here. Your energy is truly amazing!

    • By Woogene Lee 10 Oct 2014

      Thanks Shirley! Your support has been awesome!

  • By Pete Mann 09 Oct 2014

    Yeah Woo! 7am!

Leave a Reply




1 2 3 4 287
Search

Subscribe to Blog

Enter your email address:

Delivered by FeedBurner

Blog Archives

Find Us on Facebook