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Hometown:  New York, NY
Age:  42
Occupation:  Attorney
When did you first start CrossFitting?:  Memorial Day, 2014 
When did you first start training at CFLA?:  June 2014 
Favorite WOD:  Murph
Least Favorite WOD:  Anything with over 50 burpees

Tell us about your sports & fitness background:  I was a small kid growing up and played little league baseball, but other than that — and a stint as an average skier on my high school ski team — I didn’t play organized sports. I dabbled in a few recreational things through college, but was never a real athlete. After law school, marriage and my first two kids, I was not taking care of myself physically. I ate what I wanted and didn’t exercise regularly. And it showed. When the economy tanked in 2008, one of the fancy gyms in LA that had been charging a pretty high initiation fee offered a monthly membership with no initiation fee, so I joined. From that point, I was focused on staying fit and made regular exercise and healthy eating into habits. From 2009 through mid-2014, I worked out at local gyms, ran, spun, sometimes worked with a trainer and was generally active. It got me in shape, I lost more than 20 pounds, and I thought I was pretty fit for my age. My office used to be in Santa Monica, and some colleagues, including my partner Nina Boyajian, kept telling me about some place called CrossFit LA, but I was set in my ways and kept doing what I was doing.      

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?  I am on the executive board of a charity called Sports Spectacular, which for 30 years has hosted an annual sports awards dinner that raises money for Cedars-Sinai Medical Center. A friend of mine from the organization was an actor in the film “Lone Survivor,” about Operation Red Wings, including Lt. Michael Murphy. Through that connection, we were talking to a San Diego apparel company started by other Navy SEALs about providing merchandise for our 2014 Sports Spectacular event. They couldn’t do it because the event coincided with a campaign they run every year to raise money for the Michael Murphy scholarship foundation during some annual workout called “Murph.” I looked into it, and wondered if I could even finish the workout.  I heard that you could do the workout at CrossFit LA even if you weren’t a member, so I signed up. I think I was in the second heat that morning, and I remember watching some guys knocking out reps. I had never seen pull-ups like that and I thought to myself, “What have I gotten into?” Anyway, I grinded through the workout (toughest of my life) and finished. The energy in the room (and on the runs) was amazing. I had never experienced a workout environment like that before. Several people I didn’t know cheered me on and encouraged me throughout the workout. I felt very welcome even though I barely knew anybody. A few days later, I called CrossFit LA about joining. I spoke with Kenny Kane, who would become my Fundamentals coach, and joined.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I feel stronger than ever, and my endurance has improved.  My whole body feels sturdier.  Thanks to great coaching (including my first session with Kenny), my posture has improved.  After a lot of practice, I finally can do proper kipping pull-ups, chest-to-bar pull-ups and double-unders, none of which I could do before I started CrossFit.  My running has improved after all of our work on Franklin Hill.  I am more mindful of the mental vs. physical sides of working out, which helps me pace myself and get through particularly tough WODs.  There is plenty that I can’t yet do, but look forward to those challenges, having experienced my progress thus far.  I also feel like I have more energy and my immune system is stronger.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I think I’m happier.  Ironically, the insanity at CrossFit brings me a certain peace after the WODs.  I often feel like, if I can get through a tough WOD, I can get through whatever else I need to get through that day.  Also, I can no longer imagine going to a regular gym, or working out alone anymore.  Working out with many friends at 7 a.m. (and sometimes 6) is one of the great things about CrossFit LA.

Please share with us any favorite CrossFit / CFLA moments: Murph was my introduction to CrossFit and one of my favorite experiences for the reasons I mentioned.  Another favorite moment was when my kids came to watch me do 15.3 in this year’s Open, and Kenny brought them into the CFLA cheer before we started.  I thought it was really cool for them to see the unique spirit and community we have here, and the look on my daughter Lily’s face was pretty priceless too.  Finally, it felt great to see the Resiliency Project’s e-mail about how our Open teams’ fundraising enabled a veteran in need to join a CrossFit box.  I was glad to have contributed to the Morning Missiles in that way, being completely unable to compete with some of our better athletes.

Any advice for people just getting started? I remember seeing some CrossFit LA slogan along the lines of, “Start where you are, do what you can.”  I think that’s great advice.  There is a lot of talk about CrossFit, and people ask me all the time if I get injured.  But if you’re smart about working out and listen to your body, I think you can become very fit doing CrossFit with no more risk than you would take working out anywhere else.  I scale how I need to scale, and if I feel like I’m tired to the point where my form is suffering, I slow down.  So I would tell beginners to take that slogan to heart, and be smart in your workouts.  I realize that I have now jinxed myself about injuries, and will probably blow out my shoulder next week.  It has been great getting to  know all of you, and I’m glad many of us are Facebook friends now so we can stay in touch.

What are your hobbies, interests and/or talents outside of CrossFit?I am blessed with an incredible family including my superhuman wife, Kristina Royce, and my three kids, Jon, Lily and Abby.  I love to read, if I can find the time.  I can draw, although I rarely do so.  And I can sing like an angel.


Friday’s Workout
Spring Break

A) In 20min find 15RM
Overhead squat

B) 15-12-9
DB power cleans (55/35)
DB thrusters
Pullups

And Coming Monday
TEST WEEK FOR CYCLE 8

3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

 

 

 

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Our second training cycle of the year begins on Monday with Test Week (May 4 – May 8). It’s important to plan your Test Week thoughtfully. Choose some days that will test some of your strengths and choose some days that will test some of your weaknesses. You’ll have a lot of intentionality in your training this cycle if you are intentional with your testing.

The main lifts we will train are the overhead squat and the squat clean. The two skill focuses of the cycle are pushups and air squats. Yeah, I just said air squats. No matter how advanced a student may be, his/her air squat can always be improved. If you devote some extra time and attention to the air squat, then your weighted squats, other lifts, and other skills/movements will benefit from that. Show up to practice with dedication, patience, and humilty.

Below is what this upcoming Test Week looks like. Share in the comments which tests you plan to do!

MONDAY – Test your capacity for activities lasting a few minutes.
3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 20:00
1RM OHS

20:00 – 23:00
Rest

23:00 – 43:00
1RM Squat clean

WEDNESDAY – Test your capacity for activities lasting 20-40min.
“Silber Lining”
FT
400m Run
12 Alt. pistols
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Alt. pistols
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Alt. pistols
48 DB renegade rows
60 DB Russian twists
**40min Cap**

THURSDAY – Test your proficiency with the barbell.
For load
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell (45/33) and press for as long as possible.
Once you cannot press the weight, push press for as long as possible.
Once you cannot push press the push press, jerk for as long as possible.

FRIDAY – Test your capacity for bodyweight movements.
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats


Thursday’s Workout
Spring Break

A) “CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

B) “Leaderboard Day”
Complete up to 3 Leaderboard events
**Subject to coach approval**

And Coming Friday
Spring Break

A) In 20min find 15RM
Overhead squat

B) 15-12-9
DB power cleans (55/35)
DB thrusters
Pullups

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The online comment box has ignited a new breed of boldness; one completely unique to our generation. It’s an ugly evolution, really, that often seems bereft of all compassion. As a rule, I don’t read online comments, but sometimes — when there are many comments — I’ll take a quick peek out of sick curiosity like, how can someone make THIS topic controversial and negative? And I always cringe within a minute. Always. There is almost always self-righteous, unbelievably judgmental, often mean comments taken out of context – no matter the topic. Most times commenters are arguing with each other. How does a cupcake post turn into a nasty entanglement of cheap-shots and obscenities? Beats me, but mostly it saddens me.

The common expression Kill Them With Kindness now really means flashing a fake smile at someone’s negativity – or don’t let anyone see that someone is getting to you, which probably isn’t the original purpose of the phrase. I’m beginning to think we are unable to dissuade negativity with authentic kindness. There’s no need when we can toss our cruel grenades anonymously online often fueled by our own insecurities then log off smugly without a care of consequences left by the grenade.

If we can’t genuinely kill with kindness, would it kill us to be a just little more kind? To consider the target first – what they might be going through, have been through?

Anger typically injures the angry, especially in the long run, but immediately the receiver of the barbs most likely feels a depth of shame and hurt that might never be known. The whole thing is a shame, one lacking courage, self respect, and mainly, humanity.

To illustrate this to a small extent, fitness blogger and personal trainer Cassey Ho made a short video where she photoshops herself based on actual comments left for her. The short video is poignant and choked me up a bit. It reminded me that if I never hear the passive aggressive spurs “just saying” or “in my humble opinion” or “no offense” again, it will be too soon. Mainly, it reminds me that it most certainly won’t kill me to be more kind and thoughtful and compassionate to everyone else trying to make it – everyone trying to get fitter, eat better, be better parents, spouses, workers; better people in general – and stumbling at all of the above, too.

 

 

Tuesday’s Workout
Spring Break

“Grippy Mover”
AMRAP 36
72 Double unders
36 Mountain climbers
100m DB farmers carry (⅔ BW / ½ BW)
36 Situps

And Coming Wednesday
Spring Break

FT
10-9-8…1
Deadlifts (225/155)
Ring dips
**12min Cap**

And Coming Thursday

Spring Break

CFLA Baseline

“Leaderboard Day”

 

 

 

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First, before today’s workout take a look back at Coach Adam’s blog post from Friday. Solid info on setting yourself really well to lift exceptionally.  This will be helpful considering you’ll be doing 24 lifts (many tired) up to %85 of your 1RM.

Second, if you would like to develop your running speed sign up for our Speed Team.  The team will meet three times a week for eight weeks starting next Monday, May 4 @ 6:30 PM at the Santa Monica High School track.  Call the office 310.260.9550 to sign up for optimum speediness.



Monday’s Workout

Fun

4 RFT:
10 RKBS (32/20)
1 Squat cleans (85%)
15 RKBS
2 Squat cleans
20 RKBS
3 Squat cleans
      25 RKBS

And Coming Tuesday
Fun

“Grippy Mover”
AMRAP 36
72 Double unders
36 Mountain climbers
100m DB farmers carry (⅔ BW / ½ BW)
36 Situps

 

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23 Apr / 2015

It’s a Set-Up

Have you ever seen a painter paint a wall with little or no preparation? He doesn’t sand the the rough areas, patch the holes or apply a primer/undercoat. No matter how meticulous he is, after all his hard work, the finished product is going to look like crap – or worse, it will look ok for a short period of time until some cracks begin to show and the paint starts to peel off.

Don’t worry – this is not a blog about remodelling your house. I was asked recently about the set-up position of a lift. The question was: How important can the set-up of a movement (or lift) be in determining your finishing position or end result?

Here’s what you need to know.
Like the painter, you will have a difficult time finishing correctly if you set-up incorrectly. It’s as simple as that. You may be able to muscle the weight up now with no problem. But, you could potentially move more weight AND alleviate the risk of injury with a better set-up.

What does the ideal set-up look like?
Think about your current set-up position.

As coach Bob Takano says, “If you are comfortable, you are probably doing it wrong!”

The set-up for the snatch and clean should not look the same as the set-up for a deadlift. Let me repeat that – it should not look the same as the set-up for a deadlift.

In Olympic lifting, the set-up forms the basis of an efficient first pull which, in turn, optimizes the second pull. The first pull begins from the floor and ends roughly at mid-thigh. In the starting position, we want to maintain an upright posture with the arms approximately vertical when viewed from the side. This is important because having an upright torso minimizes the stress placed on the lower back. It also allows for the bar to be kept closer to the center of mass and ensures better balance. During the first pull, we want the bar to start away from the shins and for the hips and shoulders to rise at the same rate, as such, this will cause the bar to sweep back.

Here are some points for consideration during your set-up.
I’d be the first to admit that, although these are general guidelines and can vary depending on the anatomy and proportions of the individual, I have found them to be a good place to start. Only a couple of things to remember. Easy right!!

 –Hook-grip the bar

–Feet below the hips

–Barbell over the balls/mid-foot.

–Hips at or slightly above knee level.

–Knees flared out to the sides and in contact with arms, this allows the knees to be clear of the bar path.

–Flat back.

–Arms internally rotated to prevent looping the bar.

–Weight in the front edges of heels.

–Eyes straight ahead.

–Get tight.

If you cannot set up in this position there’s a high chance that mobility and flexibility are an issue. More than likely, it’s tight hips, hamstrings, ankles and thoracic spine. As much as we all love to hate foam rolling and lacrosse balls, it may be time to rekindle that romance. Spend some time finding your restrictions and weaknesses and make them a priority.

And remember, the purpose of this blog is to help you achieve a better starting position in the Snatch and Clean. Ask yourself, “am I able to set-up correctly in the start position of a snatch or clean from the floor?  What does this look like?” If you wouldn’t tolerate a dodgy paint job on your house, do not tolerate a poor starting position to your lifts. Trust me, your future self will thank you for it.


 Friday’s Workout
Spring Break

A) In 15min establish max effort
Muscle ups

B) AMRAP 15
200m Run
10 Hang power snatches (95/65)
15 Hand-release pushups

And Coming Monday
Spring Break

4 RFT
10 RKBS (32/20)
1 Squat cleans (85%)
15 RKBS
2 Squat cleans
20 RKBS
3 Squat cleans
25 RKBS

 

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22 Apr / 2015

Try it

tumeric tea ingredients

I was talking to my chiropractor the other day and she said “how do you have time to do that?” The “That” she was referring to was cooking.  I was sharing with her that I had made homemade pizza.  My homemade pizza truly means crust and all, which is a little more time consuming then pre-made crust.  I explained and she agreed we all make time to do things that give us joy and pleasure and cooking is just one of them. Though, it wasn’t always that way. When I was a child my mother didn’t really let me in the kitchen. I always wanted to help, but she wanted to be efficient and get it done her way. Looking back I totally get it now. When you need to get food on the table to feed the family and you’ve got limited time the thought of a teaching a kid in the kitchen doesn’t make sense. So Mom, I get it now.

In college I “prepared” food, you know, the basics; pasta, salads etc.  I also got to work in a few restaurants, which were awesome and hard at the same time.  I learned a lot about prep cooking, presentation and just got to see a whole lot of the behind the scenes stuff.  As I started to cook more on my own I was very particular on how I wanted things done. Now, after many years of practice and I am open to things not being perfect. Yes, sometimes I would like my onions all the same size when chopped if that’s the case I’ll do it myself, but most of the time it doesn’t have to be that way.  To me, cooking for those you love is truly an expression of love and much easier than words. When cooking there is room to be creative, artsy and free, which can be an expression of anything you want it to be.

This past week I made myself some turmeric tea.  I’d been wanting to try it for the longest time, but just hadn’t made the time to do it. Funny thing was, it didn’t take long at all. I used a blender and pot and just a few simple ingredients.  It was super simple and truly tasted amazing. When I drank my tea I felt like I could have been sitting at the beach with bonfire, or in the snow next to a fireplace.  I had two reasons for wanting to make this tea. 1.Tumeric is an anti inflammatory and since the WLC ended I’ve slacked a bit on my fish oil. (I also recently learned its an antiseptic). 2. It just sounded good and I thought maybe it could be an alternative to coffee. The verdict: this beverage not only tastes good, but has healing properties. It’s a win, so, I dare you to try it. Check it out: Tumeric Tea/ Milk, recipe from Wellness Mama.


Today’s Workout

Spring Break

“CF Total”
In 45 minutes, 15 minutes per lift
1RM Back squat
1RM Press
1RM Deadlift

And Coming Friday
Spring Break

A) In 15min establish max effort Muscle ups

B) AMRAP 15
200m Run
10 Hang power snatches (95/65)
15 Hand-release pushups

 

 

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Guest blog post by Coach Jamie Silber

We’re so excited to announce the start of CrossFit LA’s first running club, the Speed Team. It begins May 4th and goes through June 26th. In short it’s a training group that meets three times a week to improve running, not matter the level at which you start. Among the obvious reasons why Speed Team was created, here’s a specific anecdote …

I know a gal who’s an avid CrossFitter and is in very good shape. She looooves to talk about her workouts. In fact, that’s all she really talks about. I do chime in from time to time, but I enjoy listening to her. She is very passionate about her practice. Then one day it happened…out came the words:

“I wish we didn’t have to RUN today…I HATE RUNNING!”

I sat there churning for a moment, formulating a biased pro-running retort. I then channeled my behaviorist, Coach Dizzle Rivera, to calm me down, and I came back to her with this question: “Ok, well, what is your favorite lift?”

She quickly replied,”Over Head Squats”.

I asked why and she said, “Because it’s the perfect marriage of technique and power.”

I was tired that day and decided to save her my pro-running diatribe, so I said, “Good answer,” and we left it at that.

In truth, my “I-HATE-RUNNING” friend couldn’t’ have described running better: Running, too, is the perfect marriage of technique and power. In fact, this is what Speed Team is all about; mastering technique and turning it into power. An overhead squat actually has a lot in common with running. Both require active shoulders, a strong, stable midline and dynamic hip extension. But I’m sure my friend would object. Speed Team wants to coach into the commonalities that lie in the technique we apply to our lifts and gymnastic movements and apply them to a running practice. Sound technique and lots of practice will allow ones running to feel less out of one’s control. Running is skill-based, just like anything else, and we often don’t enjoy movements when we haven’t learned the proper way to do them. Maybe the woman in my example could learn to no longer hate running if the same attention she devotes to overhead squats was applied to running. At the very least, she’ll hopefully hate running less and won’t avoid them in workouts. Speed Team is an opportunity to apply power and technique, just over longer periods of time. At best, training with Speed Team has the potential to make every workout feel better.

Check out all the details of what Speed Team has to offer you in this link. Ask questions! We will gladly answer them for you, and we hope to see you out there May 4th.

– Coach Jamie

 

Wednesday’s Workout
Spring Break

A) EMOM 10
O: 14 DB renegade rows (45/30)
E: :30 Candlestick levers

B) FT
750m Row
25 Burpees
500m Row
50 Burpees
250m Row
75 Burpees
**30min Cap**
**See 3/4/14**

 And Coming Thursday
Spring Break

“CF Total”
In 45 minutes, 15 minutes per lift
1RM Back squat
1RM Press
1RM Deadlift

 

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 Part 2 of Coach Benet’s blog about the California Drought.

Over the weekend, I met a young couple from East Porterville, CA. This is a city that has arguably been hit the hardest by the drought. Many of the residents of Tulare County are on a well system, and of the 952 wells that have gone dry in the county, 600 are in East Porterville, CA. One day this family had water from their well, and the next it had gone dry.

How would your water behaviors change if you had to fill up buckets, drums, and trash cans from two 5,000-gallon water tanks parked in your neighborhood? Read about their story here.

The issues surrounding SoCal water (politics, economics, infrastructure, and individual behaviors) have existed for years. It’s only now that we are becoming aware of them because we are in a drought.

What can you do now? We are now directing blame at agriculture, politicians, oil/energy, but ultimately I believe that we have to point the finger at ourselves first as water consumers. We have to change our mindset about how we use water if we expect to make larger change in our total usage. What’s your droughtbeard? A droughtbeard is something you do daily to remind yourself about water use. For me, it is actually why I have a beard. Every day I look in the mirror and I am awkwardly reminded about being focused on water. Whether I’m in the shower, brushing teeth, or buying meat at the store I am 100% aware of my water footprint. Another example of a #droughtbeard can be something as simple as putting up post-it notes by all of your faucets!

Be creative, but I encourage you to find your #droughtbeard and share it with us on facebook, instagram, or twitter!


 

Tuesday’s Workout
Spring Break

A) In 20min find 1RM
Bench press

B) For individual and total time
800m Run
3min Rest
400m Run
2min Rest
200m Run

And Coming Wednesday
Spring Break

A) EMOM 10
O: 14 DB renegade rows (45/30)
E: :30 Candlestick levers

B) FT
750m Row
25 Burpees
500m Row
50 Burpees
250m Row
75 Burpees
**30min Cap**
**See 3/4/14**

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Enjoy the Spring Break workouts coming the next couple of weeks.  Trust your fitness and have a blast!


Monday’s Wokout
Fun

“3.2.1.”

For total time, no rest between rounds.
3 Rounds:
5 Jerks (135/95)
7 Pullups
9 Jumping lunges

2 Rounds:
8 Front squats (135/95)
10 Power cleans
12 V-ups

1 Rounds:
400m Run
50 Double unders
50 Med ball situps (20/14)

And Coming Tuesday
Fun

A) In 20min find 1RM
Bench press

B) For individual and total time
800m Run
3min Rest
400m Run
2min Rest
200m Run

 

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Hometown:  Simi Valley, CA
Age: 33

Occupation: CFO
When did you first start CrossFitting?: November 2012
When did you first start training at CFLA?: November 2012
Favorite WOD: 1RM Bench Press
Least Favorite WOD: 16 x 100m Franklin Hill sprints

Tell us about you sports & fitness background: I played sports as a kid, but generally I was pretty lazy until I started martial arts at age 13. It completely changed my life. Not only physically, but in other parts of my life as well. My grades in school skyrocketed, I had a much better relationship with my family and I was much happier. I eventually earned a black belt in Tae Kwon Do. After high school I mostly just moved from different workout to workout, including various gyms, boot camps and yoga studios. I always tried to stay active. I love hiking, when I can find a hiking buddy.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I tried a lot of different workouts, but none of them really made a difference, nor did they give me the results I was looking for. I’m a big believer in not reinventing the wheel. I’ll just do what all those really in shape people are doing, which was CrossFit. Once I moved closer to CFLA, I made the leap and joined.

I don’t remember my first workout, but it was towards the end of 2012. I do remember though, that for the first three months, I felt like puking after every class. Eventually that feeling went away. Until Franklin Hill sprints, then that feeling comes right back to remind me of the good ol’ days.

  What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’ve definitely progressed so much, but I still have a long way to go. For instance, when I started, I had to do pull-ups with the large band while everyone did regular pull-ups. Then, after about a year and a half I could regularly do pull-ups without a band. But by then, everyone moved on to chest to bar pullups! When I finally got chest to bar pull-ups, everyone else was doing bar muscle-ups. If I finally get those, who knows what we will be working on next…

In general, I feel really great though. I have been lucky to not get injured and have been very happy with how I feel. Looking to just keep improving.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The big unexpected change I’ve noticed must have come from all the back squats we’ve been doing. Between my wife and Woogene, I probably get slapped on the butt at least 3 times a day. That’s 3 more than before CrossFit.

Please share with us any favorite CrossFit / CFLA moments:  Last year we did 14.5 at Trojan CrossFit, and I was the last competitor in the last heat to finish. The workout DESTROYED me, but I had my 7am crew coaching (or, yelling at) me through the end of the workout. I couldn’t have done it without them and the 80 other people pushing me through.

My funniest CFLA moment was last Halloween, when completely unscripted, Alyssa and I dressed up as each other. I had a ponytail and wore neon, had a back pack and put on black tights under my shorts. I run into the gym thinking “I got her good! Wait, why is Alyssa wearing glasses and wearing white socks hiked up?” It was pretty hysterical.

Any advice for people just getting started? Show up. A lot. I started coming twice a week, then 3 days, then 4 days. Now, if I came any more, Andy would probably have to start charging me rent on top of my membership. It takes a lot of time to make big changes, so you have to be patient and keep at it. Especially showing up on days that you don’t really like the workout.

I make CrossFit part of my regular schedule. I wake up, put on pants, check pants for giant holes in the crotch (I learned that one after a couple bad experiences), and head over to CFLA. It’s easy to come regularly if you don’t have to think about it.

What are your hobbies, interests and/or talents outside of CrossFit?I have a whacky family made up of a very loving wife, an adorable 10 month old baby, an almost blind and diabetic dog, a pig (yes, a pig) and couple chickens. They definitely keep me busy! Being an entrepreneur means rarely being able to turn that off. I also enjoy anything outdoors (unless it is cold) and traveling to places that aren’t cold, but really my main pastime outside of work and home is CrossFit.


 

Friday’s Workout
Retest

4 Rounds for total time
60 Double unders
20 Alt. pistols
10 Bar muscleups
**2min Rest between rounds**

And Coming Monday
Spring Break Week!

“3.2.1.”
For total time, no rest between rounds.

3 rounds of:
5 Jerks (135/95)
7 Pull Ups
9 Jumping Lunges

2 rounds of:
8 Front Squats (135/95)
10 Power Cleans
12 V-Ups

1 round of:
400m Run
50 Double Unders
50 Med Ball Sit Ups (20/14

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