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I’m sure some of you Morning Missiles and Night Riders would like to know the official results of the Open?  We will be announcing this info very soon…

In the meantime and if you haven’t met him already I’d like to introduce you to the former head trainer at Crossfit Mount Kisko, beast of an athlete, nutrition specialist, personality dynamo, lover of Bruce Springsteen – Kevin Kurz. Mr. Kurz just passed through the CFLA apprenticeship program and is now joining our full time coaching staff. 

Here are a few words from “Kritter” himself:

“I am very excited to announce that starting March 10th, I will be coaching the 6 and 7am classes on Tuesdays and Thursdays. I have been CrossFitting since 2009. I am a CrossFit Level 1 trainer and have been through the CrossFit Olympic Lifting Certification Course. Currently I am working towards a certificate in clinical nutrition through a pre-med program at UCLA. Over the next 1-2 years, I plan to implement a nutritional assessment program at CFLA to help members achieve more fitness, health and well being. I am 100% dedicated to bringing our members safe and efficient coaching. And I promise to contribute great energy and my growing expertise to this community that already strives for mental, physical and overall personal development.” – Kevin Kurz (aka “Kritter”)


 

Monday’s Workout
Competition

“Cowboy”

AMRAP 12
30cal Row
15 Overhead squats (95/65)
**Courtesy of Crossfit New England**

 

And Coming Tuesday
Practice

A) Back squat (Use 90% of 1RM + 4-10lb as 1RM)
     75% x 5
     85% x 3
     95% x 1+

B) 3RFT
     5 Squat snatches (60%)
     15 Toes to bar
     **10min Cap**

C) AMRAP 6
     10 Pistols
     10 Box jumps

 

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 Tonight the 15.1 workout was announced, which means the CrossFit competitive season 2015 is official open. Fun! Did you see the workout?  (See below, under Friday’s workout.)

What do you think? A grip burner? Deceptively light? Looks like fun?  If you’ve done it, what did you think? Would you have done it differently? Let’s hear your thoughts and strategies!

 

Friday’s Workout
Competition

CrossFit Open 15.1

AMRAP 9
15 Toe to Bar
10 Deadlifts (115/75)
5 Snatch (115/75)

**THEN IMMEDIATELY INTO**

15.1A
6 minutes to find:
1RM Clean & Jerk

And Coming Monday
Competition

“Cowboy”
AMRAP 12
30cal Row
15 Overhead squats (95/65)
**Courtesy of Crossfit New England**

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Today my share is simple. A recipe with 8 ingredients, most of which I’d bet a lot of you have in your  home right now. I made it last night and it was wonderful and WLC compliant. The ingredients are straightforward and it takes a little over an hour and can feed 3-4 people (depending on appetite). I served it with sautéed parsnips and roasted broccoli . 

It’s not an original, but a simple recipe that is slightly adapted from what I found on Tasting Table.

Braised Chicken Quarters

What you will need:
4 chicken quarters or 8 chicken thighs (skins on)
salt and pepper
Olive Oil
2 Lemons, 1 thinly sliced, 1 for juice
2 Yellow onions-thinly sliced
12 cloves garlic, whole and peeled
1 tsp dried oregano (fresh will work too)
1 cup green olives

What to do:
1. Preheat oven to 350 

2. Salt and pepper both sides of chicken. Heat large cast iron skillet or oven proof dutch oven on medium high heat, then add a few tablespoons of olive oil. 

3. Brown chicken about 5 min skin side down first, then flip and add in garlic, cook another 5 min on other side.  Remove chicken and garlic from pan and set aside (or put into large 9x 13 pan, if your skillet isn’t large enough to hold all your chicken)

4. In hot skillet add in onions, lemons  and oregano and season with salt and pepper. Stir frequently until soft and fragrant.

5. Add chicken and garlic back into pan with onions. Add olives and juice of one lemon. Bake 40-50min. 

Enjoy, then tell me what you think or you can share with you think CF Open wod 15.1 will be. 


Thursday’s Workout
Practice

A) Snatch balance
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3

B) 3 RFT
50 Double unders
10 Deadlifts (55%)
**5min Cap**

C) AMRAP 10
5 Bar muscleups
10 Box jumps with step down

And Coming Friday
Competition

Open Workout 15.1

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24 Feb / 2015

Progress

“There is nothing noble in being superior to your fellow men, true nobility is being superior to your former self.”
~ Lao Tzu
 
This quote captures the true spirit of the CF Games Open at CFLA, and epitomizes our focus – progress.
 
How will you do over the next 5 weeks compared to your former self?

Wednesday’s Workout
Practice

A) Toes to bar skill practice

B) 4 RFQ
10 Thrusters (50%)
10 Burpees
10 CTB Pullups
**2min Rest between rounds**

And Coming Thursday
Practice

A) Snatch balance
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
 
B) 3 RFT
50 Double unders
10 Deadlifts (55%)
**5min Cap**
 
C) AMRAP 10
5 Bar muscleups
10 Box jumps with step down 

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Once a week I work out at LA Fitness because they have a sauna, a jacuzzi, and a donkey-kick machine that contributes greatly toward my Project Booty Pop. I also like that LAF is a pretty straight-forward gym despite the amenities, which are very old-school. But quite possibly my favorite part of the gym is that the average age of members is easily classified as senior citizen. This older crowd is multi-cultural representing many counties, languages, ethnicities. And I enjoy spying on their approach to fitness.

Their more mature demeanor at the gym is so different from those of us under 50 who rush from one exercise to the next in our hot-stuff outfits. The older folks are there with a friend or two, socializing. They’re in loose jeans or elastic-waist pants and comfy shoes. They are pushing out reps and doing their best. Some are dancing away in Zumba class with varying degrees of rhythm. Mainly, they act like this is simply a good part of their day, not something they squeeze into their schedule because they want to look better in size (fill in the blank) jeans. The older people I see working out and swimming at LAF treat gymtime as essential as and an enjoyed meal. It’s somehow ingrained in them — across cultural boundaries — that movement is life.

After my workouts, I usually head to the huge public jacuzzi. I’m almost always the youngest one in there. In the same area, there is a cold pool chilled to forty degrees, and when I headed out to the pools this last Sunday, an Asian woman in her seventies was neck-deep in the cold pool. When I’ve gone into the cold pool, I can’t get passed by hips — the icy water is painful — but I admit when I get out, I feel an electric rush of circulation through my lower extremities. I always want to yell, “I FEEL ALIVE!” from the rush, but I’m never sure how that will go over. I wanted to nod to the lady, but she paid me no mind. This was just part of her routine. A man in his mid seventies mumbling to himself in Russian kicked off his flip flops and stepped down fully into the cold pool, too. God, these people are badasses. I got into the jacuzzi. A lady with a red wig walked in front of me sloshing through the water, swinging her arms. She went back and forth — her apparent workout — also not worried that I was observing her. A man with a walker made his way to the Olympic-sized pool adjacent to the jacuzzi and grabbed the hand rail. He lowered himself into the pool. And off he went; slowly, but off none the less. I closed my eyes sure I was in good company.

In this life, we are graciously given one body – one! And often we can’t think past the age we are now in terms of our health and fitness. We don’t think about the big picture. But I’m telling you, whatever you are doing now to your body will pay off later. Or it will make you pay. We certainly should use our fitness to achieve short-term goals –because it’s fun! — but from what I’m discovering myself and what I witness with this older crowd, treating movement as a lifelong project is the key. Movement is life. And an attitude that this movement is simply a daily part of life keeps it sustainable. 

Think of me as your future self since I’m older than a lot of you. (That’s how I regard the members of LA Fitness.) And I’m sending you this message: Take care of this one, beautiful vehicle now. Move it, fuel it well, and be kind to it. Don’t squeeze your routine in or think of reasons to get around it. Not only will right now feel better, but more, so will the future, that time when you’re rocking elastic-waist pants, and wigs, and velcro slippers to the gym. Can’t wait!

 


 

Tuesday’s Workout
Practice

A) Back squat (Use 90% of 1RM + 10lb as 1RM)
80% x 3
85% x 3
90% x 3+

B) 4 RFQ (1:1)
Row
Power clean and jerks (50% of 1RM Jerk)
Wallballs to 10’

And Coming Wednesday
Practice

A) Toes to bar skill practice

B) 4 RFQ
10 Thrusters (50%)
10 Burpees
10 CTB Pullups
**2min Rest between rounds**

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The Open is here.  The next five weekends our community gathers to celebrate fitness by having FUN together.  IF you are planning to come to class Friday to familiarize yourself with the workout (announced Thursday night) I’d highly recommend NOT to treat it like a competition day. Rather, get an idea of what the movements, sequences, and time elements are so you can create your own individualized Saturday game plan.  


Monday’s Workout
Mental Toughness

“OPT’s Repeatability Test”
3 rounds, at 100% effort:
     250m Row
     10 KBS (32/24)
     10 Burpees
     10 KBS (32/24)
     10 Burpees
     10 KBS (32/24)
     250m Row
**Rest exactly 12 min between rounds**
**See 7/30/14**

And Coming Tuesday
Practice

A) Back squat (Use 90% of 1RM + 10lb as 1RM)
     80% x 3
     85% x 3
     90% x 3+

B) 4 RFQ (1:1)
     Row
     Power clean and jerks (50% of 1RM Jerk)
     Wallballs to 10’

 

 

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Hometown: Alamo, CA
Age: 30 on Feb 19!
Occupation: Family doctor in residency.
When did you first start CrossFitting?: October 2012
When did you first start training at CFLA?: December 2012
Favorite WOD: Anything metcon with bodyweight moves. That’s my jam.
Least Favorite WOD: Anything with a lot of rowing.. I’m like molasses on a rower!

Tell us about you sports & fitness background: I was active in team sports as a kid.. swim team, t-ball, softball, soccer, and dance. Despite my involvement in sports, I was never a particularly athletic kid and lacked a competitive drive. I was the kid in PE who walked the mile and complained about her inner thighs chafing. One by one I lost interest in all of the sports except dance which I continued up until college. Throughout high school and college I was a gym rat and did the typical mindless cardio and machine routine. During my freshman year of college, I added about 20 lb onto my already chubby frame from all the crap I was eating (top ramen, anyone?). That was the least healthy I’ve ever been and I felt disgusting. But my desire to lose weight motivated me to become interested in nutrition, which is now a huge part of my life and career! By the end of my sophomore year, after meeting this dreamy guy named Chad, my husband now, I lost about 25 lb thanks to my new healthy eating habits (and becoming vegetarian!) and doing a lot of interval training. In medical school, I started running and lost another 5 lb or so.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My friend in medical school did CrossFit near our school in Upland, CA and told me about their free group class on Saturday. One day my other friend and I went to check it out. The WOD was a group effort bodyweight workout with squats, sit ups, pull ups, and running. I loved the group dynamic of working together to get the reps done. It was so motivating! A couple months later when Chad was looking for a new workout, bored of the gym, I suggested CrossFit! I had run by CFLA many times and seen those hunky men and svelte women running the 800m loop. I knew he would love it. What I didn’t realize was how huge a part of my life it would become!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I thought I was fairly fit when I started CrossFit but I quickly realized how wrong I was! I was definitely “skinny fat” and was not strong at all. I’ve toned up like crazy and developed so much more muscle definition over the past few years. And I’ve gotten so much stronger! I’m still a lightweight in class but I’m finally doing some movements Rx which makes me feel so proud!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? First off, CFLA has offered some amazing friendships and a sense of community that I never expected, especially in LA. It’s also fostered a competitive spirit (friendly competition of course) that helps push me to work harder and lift heavier. And the dedication I’ve learned to get through a tough workout has translated into every aspect of my life. I feel like I can get through any uncomfortable situation with my new found inner cheerleader yelling “Come on! You can get through this! Just a little farther!”

Please share with us any favorite CrossFit / CFLA moments: Supporting CFLA at outside events is so much fun! I participated in Crush Cancer this past year and had a blast. Just witnessing so many people working hard toward a common goal is inspiring. I also love just mobilizing before class while chatting, and getting through a tough workout with the amazing CFLA folks. It also feels pretty damn good to PR or finally nail a movement you’ve been working toward!

Any advice for people just getting started? Don’t be afraid to push yourself! When I first started CrossFit, I was afraid to lift heavy. Of course I was afraid to hurt myself since I wasn’t used to olympic lifting moves. But also, as a woman, the fitness world kept telling me I was supposed to do high reps and low weight. Otherwise you’ll get bulky and no girl wants the dreaded bulk, they say! But it didn’t take long to realize that it’s really hard for me to build muscle! Now I still listen to my body, but I push myself as much as I can and have gotten a lot stronger.

What are your hobbies, interests and/or talents outside of CrossFit? I love doing yoga, hiking with my Boston Terrier Bella, traveling, eating, and cooking.. And yes, I post a lot of food pics! Sorry! Food is a huge part of my life and I can’t help but share it with the people I love ;)


 

Friday’s Workout
Practice

A) Double under skill practice

B) 5 RFQ on the 4:00
10 Burpees
10 Toes to bar
20 Alt Pistols
**3min Cap each round**

And Coming Monday
Mental Toughness

“OPT’s Repeatability Test”
3 rounds, at 100% effort
250m Row
10 KBS (32/24)
10 Burpees
10 KBS (32/24)
10 Burpees
10 KBS (32/24)
250m Row
**Rest exactly 12 min between rounds**
**See 7/30/14**

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Ladies and Gentleman, it is with great pleasure that I introduce to you the team rosters for this year’s CFLA Open Game Days (starts Feb 28)! Our Morning Captains, Alyssa and Woogene, worked tirelessly to recruit AM CFLAers onto their team, and our Evening Captains, Elliot and Ryan, put in an equal effort to round up the PM CFLAers. However, there are those athletes who are not clearly a Morning or Evening CFLAer, and these athletes were drafted onto the AM and PM teams during our Draft this past Monday. (Don’t worry, any late people registering for the Open will still be placed onto one of the teams!)

Now, without further ado, here are your CFLA Open Game Days team rosters!

Morning Missiles

Captains:
Alyssa P
Woogene L

Adriane S
Adrien d T
Arjun K
Bryan M
David K
Erik M
Jonathan C
Keith F
Kevin K
Matt Ce
Nicholas B
Pete M
Pooja T
Stephan M
Tanya B
Tim M
Tj L
Todd R
Todd S
Thomas L
 

Draftees:
Adam R
Alek E
Alex B
Clint L
Giancarlo C
Jennifer S
Matt Ci
Mike C
Monica A-S
Shirley B
Vince T
Zach G

Night Riders

Captains:
Elliot F
Ryan G

Andrew H
Andy D
Anna C
Benet H
Chris C
Chris W
Christian D
Clayton C
Jack R
James F
JF D
John B
Julian F
Maddison G
Maggie G
Michael S
Miranda N
Nazareth R
Ross G
Simon H
Stephen K

Draftees:
Andy P
Augustin Q
Danette R
Eli M
Eric P
Harley C
Justin R
Kenny K
Kim S
Niki M
Renee R
Steven S 

Remember, it’s not too late to get onto these teams! REGISTER HERE. It’s $20. Join affiliate “CrossFit Los Angeles” and then join “Team CFLA.”


Thursday’s Workout
Competition

4 RFT
21 Wallballs to 10’ (20/14)
15 Toes to bar
9 Snatches (115/83)
**Courtesy of Crossfit St. Paul**

And Coming Friday
Practice

A) Double under skill practice

B) 5 RFQ on the 4:00
10 Burpees
10 Toes to bar
20 Alt Pistols
**3min Cap each round**

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Simple. In 4 words: Get In the Game.

I’m learning how to play the guitar. I’ve been taking lessons now, on and off for the past 3 years. I show up to my lessons (actually, my teacher comes to me) and it’s fun – casual, we play tunes, he writes out progressions to new songs, I learn a new strumming technique. And between lessons I practice… usually while watching TV. It’s relaxing, it’s fun, and I’m slowly getting better.

But I’m hardly “In the Game.” 

No. To be in the game, I would need to up the ante. Make it a bit more risky. Give me a better reason to have focused practice, not just practicing while relaxing and watching TV. To really be in the game, I would need to schedule a date for a performance, in front of other people. This would help to organize my brain around being ready (or not). It would put me at risk of failing. It would give me a clear intention. It would help me know where I stand as a player (because I’m learning guitar so that I am comfortable playing with others, not so that I can just do it in private). And in spite of how scary that sounds, it would serve me in my development as a guitar player by causing a different level of commitment, of practicing, and of proficiency. Yup… that’s exactly what I’ll be doing soon… picking a date and playing guitar on stage.

Now, lets talk about this in terms of YOUR training. What’s the BEST way you can do the same thing for your training that I’m talking about doing for my guitar playing? Well it just so happens that the CrossFit Games Open starts next week. It’s a 5-week event that CrossFit uses to narrow down the field of people who will be invited to compete at Regionals and from there, qualify for the Games. 

But in OUR community at CFLA, that’s not what it’s about at all. The Games Open serves as the event each year during which you can put yourself on the line, at risk, and practice Being In the Game.

As Eminem says, “You only get one shot, do not miss your chance to blow, This opportunity comes once in a lifetime”. Well, this opportunity comes each year… but this just might be YOUR best shot. Don’t wait. Even if you’re not “ready”. 

The first workout is next Friday, Feb 27. Each week for 5 weeks, we’ll be doing the workout that gets announced on Thursday evening as our WOD on Fridays. And then we’ll be repeating it on Saturday during a special Open event.

This is YOUR chance. Register now here ($20)… and join our CrossFit LA community, and Team CrossFit LA. Lets get in this game, together!


Wednesday’s Workout
Practice

A) Sots press (20 min)
5 x 5 Working up as heavy as quality allows

B) Bar muscleup skill practice

C) 4RFT
30 Double unders
10 Jerks (50%)
5 Bar muscleups

And Coming Thursday
Competition

4 RFT
21 Wallballs to 10’ (20/14)
15 Toes to bar
9 Snatches (115/83)
**Courtesy of Crossfit St. Paul**

 

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Standing backstage in a cramped, starkly-lit dressing room lined with warped mirrors, I stared at the other women. There was so much waiting time, I couldn’t fight the urge to take a hard look at everyone. We were all deeply, sadly orange, nervous, and not interacting. The room smelled of hairspray and sour-patch candy. And spray tan, of course. I squatted in heels near my stuff, careful not to unglue the bikini bottoms from their exact place; no longer self conscious about anything, and I sipped water. I thought, “What the f*ck am I doing here?”

The expeditor yelled for my class to get ready. I walked to the side of the stage and watched the women before me sparkle in the blazing lights, smiling brightly when they flexed facing the crowd. They grimaced and breathed hard when they turned away from the audience to flex their back sides. This glamour flexing was tough business. I was ready.

I had practiced my walk and posing so many times. I put in a ton of reps. I wanted the ability to go on auto-pilot when the inevitable nerves might make me forget my own name. I treated posing practice like shooting free throws. I used to take one hundred shots a night back when I was a baller. Same three dribbles, same set up in my hands. Same follow through – nothing fazing me. You want to be automatic from the line. And I wanted to be automatic in my strut.

“Number 20. You’re up!” Jolted with excitement, I smiled. “One job left,” I thought. “Here we go.” I stepped out from behind the heavy curtain. The stage was small, but the space in which I walked into seemed so vast, and only made of light. I felt amazing. Without thinking too much, I clicked into my well-rehearsed routine. Good thing because though I tried to remember all my cues, I mainly basked in the blinding stage lights; my eyelashes shielding me a bit. I loved the feeling of walking into this all-consuming light; knowing there was a crowd, but not seeing them. It was almost like doing the routine alone. Until I made eye contact with every judge — the head judge especially — like I was burning my image into their memory. I was so, “MmHmm, that’s right” while staring them down. I laugh now that the most automatic thing on stage was my confidence. That was encouraging.

I placed 3rd in the 40’s Masters and 5th in Novice Tall. Placing in the Novice class — which is an open age class — was a surprise. Not placing higher in the 40’s was a bit of a let down. Listen, no one preaches It’s About the Journey more than me, but just like when I played basketball when the last second drained off the clock and my team lost, I wasn’t quick to say, “Nice journey, Rivera!” I was bummed at first when I lost games, and then I was over it. I was never devastated about it. I was simply back at the free throw line to practice more.

I’m thinking this is what I’ll do for bikini comp’s, too. I want to practice more. I want to do this again. Probably in July. I loved the training. I really liked the scientific approach to food. I loved being on stage. Sure, there were things that were weird and very surreal at times, but I honestly liked most of it.

One of the best things of my experience was hearing about how other people were inspired by my training. My brother in law, who is a sixth degree black belt in karate and one of the toughest guys I know, had gotten out of shape in recent years. He told me Saturday that all my progress posts inspired him to start training hard for Spartan races. He’s lost 10lbs already and feels tremendously better. I can’t knock that the power of being in motion moves other people, too.

I have to say that I’m pretty proud that I was able to execute a plan exactly how I wanted. But the only way I was able to do it  –and it’s taken me 47 years to figure this out — is with self-love, self-acceptance, and from a platform of compassion. Being vegan is often my most obvious avenue of compassion, but I also mean toward myself and those around me simply doing the best they can.

I figured out how to mine the joy out of this experience especially when things got hard. Because, really, joy and love are the mothereffing gold of all things no matter what you’re pursuing or doing.

 


Tuesday’s Workout
Competition

AMRAP 20
10 HSPU
200m Run
3 Squat cleans (185/123)
4 Front squats (185/123)

And Coming Wednesday
Practice

A) Sots press (20 min)
5 x 5 Working up as heavy as quality allows

B) Bar muscleup skill practice

C) 4RFT
30 Double unders
10 Jerks (50%)
5 Bar muscleups

Comments

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