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As a child growing up I always preferred savory over sweet. I remember going out to eat with my family and Wee Willie restaurant in Netarts, OR and ordering a burger for dinner and a mini loaf of bread for desert. I remember in college going down to our dorm room store with my friends getting a bag of Doritos  while the others got Ben and Jerry’s. I’m not really sure when my sugar tooth kicked in, but it’s here and the loaf of bread and bag of Doritos doesn’t win as often. Ice cream has been a slow win, I like it, but its not usually my desert of choice, because diary doesn’t always sit with me well. As I experiment with food I’ve been playing a little bit with ice cream.   I made Lemon last week and today I bring to you, chocolate peanut butter.

Chocolate Peanut Butter Dairy Free Ice Cream

What you will need:
1 can full fat coconut milk (throw out some liquid)
1/4 cup + 1 Tbs of coco powder 
1/4 cup maple syrup
1 tsp vanilla extract

1/4 cup Enjoy Life dark chocolate chips
2-3 Tbs Creamy peanut butter (natural, of course)

What to do:
1. Blend all ingredients in blender until smooth, NOT including chocolate chips and peanut butter.
2. Put blended mixture in ice cream maker and blend about 30min (or follow ice cream makers directions), then add in peanut butter and mix for another minute.
3. Remove from ice cream maker bowl and mix in chocolate chips, freeze for at least 20 minutes before serving  (that’s about as long as I could wait and Niki too) 
4. Then enjoy.


 Today’s Workout

Practice

A) 4 RFT on the 4:00
4 Thrusters (50% of 1RM jerk)
8 Jerks (50%)
12 Box jumps
**90sec Cap each round**

B) 3 rounds for total time and total reps
250m Row
Max Effort Kipping CTB pull-ups

And Coming Friday
Competition

CF Open WOD 15.5

 

 

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24 Mar / 2015

Jonesy

There is never a good time for them – whether at home resting after a long day at work, on vacation, or waking up with them in the middle of the night – stomach cramps are no fun. And they become even less fun when they warrant a trip to the ER.

That’s what happened to Jonesy last week… and it went from a simple case of stomach cramps to a full-blown case of appendicitis and need for emergency surgery to remove his appendix.

He survived the surgery in tip-top, Jonesy shape, and made his first appearance back at CFLA today, albeit slowly and gingerly.

Please send him some CFLA love and support as he makes his way back to full throttle.

JONESY!


Wednesday’s Workout
Mental Toughness

AMRAP 25
500m Row
100m KB Carry (24/16)
20 KB SDHP
30 Alt. Goblet lunges
**25 Burpee penalty for letting go of KB**

And Coming Thursday
Practice

A) 4 RFT on the 4:00
4 Thrusters (50% of 1RM jerk)
8 Jerks (50%)
12 Box jumps
**90sec Cap each round**

B) 3 rounds for total time and total reps
250m Row
Max Effort Kipping CTB pullups

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We had a lower turn out this week for 15.4, but that has historically been the case; attendance dips during the third and forth workouts, but usually we end it with a BANG for the last workout. Come on, guys! One more week to explore the limits of your competitiveness and have fun with your team.

Now, for the winner of 15.4 in the epic battle between AM vs. PM …

It was a tie!

We’re loving that this is SO neck and neck. Since this week was a tie, the AM Team still leads in overall points. For 15.5, make sure that you and all of your teammates bring the heat, the $$, and themselves on Saturday.

15.4 Category Breakdown:
Participation: AM Team won this by TWO PEOPLE! Remember: If you’re on a team, but can’t workout (injured or did it on Friday), your presence still counts towards participation if you come just to cheer for your teammates on Saturday. 
Philanthropy: AM Team is sweeping this category. Nice job, guys.
Spirit: PM Team edged out AM in this category, but just by a hair.
Performance: PM Team. Though AM typically has an athlete who puts up the highest individual score, the depth of PM Team’s keeps them very competitive and this week, on top.

Here are your top scorers from CFLA for 15.4 (Please note that Zach is in Australia on vacation and did not do the workout.)

Top Rx Women:
1. Alyssa Parker, 64
2. Ryan Gorman, 52
3. Shirley Brown, 37

Top Rx Men:
1. TJ Langer, 85
2. Kenny Kane, 70
3. Benet Heames/Travis Boyle, 66

Top Scaled Women:
1. Niki Marek, 133
2. Tanya Bentley, 120

Top Scaled Men:
1. John Bonds, 120
2. Justin Remeny, 111

Great job, CFLA! One more Open week to go!


 

Tuesday’s Workout
Practice

A) Toes to bar skill practice

B) 4 RFT on the 4:00
10 Burpees
10 Alt pistols
10 Deadlifts (50-55%)
**3min Cap each round**

And Coming Wednesday
Mental Toughness

AMRAP 25
500m Row
100m KB Carry (24/16)
20 KB SDHP
30 Alt. Goblet lunges
**25 Burpee penalty for letting go of KB**
**See 11/5/12**

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Here are basic points for the week:

Monday – goal is to hit 3+ at 90+% on the Wendler Back Squats and rock fairly heavy squat snatches while playing with wall balls.

Tuesday – Intent is clean up all those awesome progressions happening with the pistols and move some modestly heavy deadlifts.

Wednesday – Don’t drop the KB – simple. Can you rest it on your shoe? Yes. Can you lay on the floor and rest it on your shoulder some mobility drill? Yes. But that’s not the point. Point is keep that thing moving and get back on the rower. We’re not checking your cleverness on this one…

Thursday – Point is to go overhead aggressively and with quality speed.  Additionally, part B can be a great check point for your CTB pull ups altogether.

Friday – Well, we don’t know what 15.5 will be yet?  However,  thrusters, deadlifts, pistols, and box jumps are yet to make an appearance during the Open.  Odd’s are we’ll see a couple of these elements?


 

Monday’s Workout
Practice

A) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
80% x 3
85% x 3
90% x 3+

B) Double under skill practice

C) 5 RFT
10 Wallballs to 10’
1 Squat snatch (80%)
**10min Cap**

And coming Tuesday
Practice

A) Toes to bar skill practice

B) 4 RFT on the 4:00
10 Burpees
10 Alt pistols
10 Deadlifts (50-55%)
 **3min Cap each round**

 

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Hometown: Santa Monica, California
Age: 37
Occupation: Project Manager
When did you first start CrossFitting?: (+-) 1/15/2014
When did you first start training at CFLA?: (+-) 1/15/2014
Favorite WOD: I like them all. Lifting is really fun. Possibly the January 2015 Whole Life Challenge workout. It sounded so easy until you got into it. I’m not saying I like hard workouts, but this one was such a great workout.

Least Favorite WOD: Not so into burpees or running. So anything with burpees in it. But I know its good for me. So I just overcome and do it.

Tell us about you sports & fitness background: Growing up I was in gymnastics from about age 5-10. From there I did some karate for about a year. After that until high school I would go to my grandpa’s house in Texas every summer. I called it “the fat camp”. Only saying this because at around age 11. I started battling with my weight. Grandpa would get me up in the morning. Grandma would have breakfast ready. We would eat and then workout. Sit-ups, push-ups, back squats, bench press, hitting a speed bag and a heavy bag, then run 1.5 miles every day. I would always go to Texas fat and come back lean. Then in high school I got into football with all its training. This is where I got really strong. I was bench pressing over 300lbs and squatting over 400lbs.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?For about 2 years my good friend and neighbor Tom tried to convince me to join CrossFit. I was a member of many different gyms like 24 Hour Fitness. I kept blowing it off thinking I was going somewhere with gyms like 24. Tom started one of his first Whole Life Challenges and said I should just give it a shot. So I did. I was really glad I did. Shortly after that he enrolled in another one so I signed up to do it with him. This is where I experienced …the Burpee. When I watched Tom do one. I said to myself, “piece of cake”. Wow oh Wow was I wrong. After 5 — that’s right I said 5 — I thought I was going to die. So to bring us to my first WOD, all I remember was the Burpee’s. I really saw the meaning of team spirit. It gave me the encouragement to push harder and move faster. There is nothing out there like CrossFit. The feeling I had after that first workout is something I have a hard time describing. It’s a lot of emotions all wrapped into one. I was so excited that I stepped in and did the workout. Pissed I couldn’t do a lot of the movements.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Just over a year ago I weighed 312lbs and was taking 4 different ( high ) blood pressure medications and looking like I was carrying triplets and with a head as round as a bowling ball. Not a pretty picture. My enrollment day was (+-) the start of the January 2014 Whole Life Challenge. I weighed in at just under 300lbs. Ask me this. What can I do? Pull-ups, sit-ups, ……? Nope, on the pull-ups. A few sit-ups, and everything else not so good. But I was determined to change my life. I had seen the light. My doctor said to me, “You need to do something Jacob or I’m going to have to add another pill”. My friends and family telling me I need to do something. Ok now this is the best part. The after! I’m down over 80lbs (228lbs). 80! Man, that’s like a person almost. The doctor you ask? Well I’m not off meds totally. However, I’ve gone from 4 pills to a ½ of one and a reduced second. Wow! Right? As for the workouts — are you ready for this? I got a pull-ups, not a lot in a row but YEP! Sit-ups, push-ups, squats, burpees (oh man BURPEES! I’m getting better with them. They are not as hard as they once were), max back-squat 275lb, max clean-jerk 165lb, the list goes on and on. Basically, I am a new man. I don’t get winded walking up a flight of stairs or run short distances. How I feel is really indescribable. There are just too many words to try an explain it. If I had to give you one word, …… Spectacular!!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Very unexpected was my blood pressure medication. I had to see my doctor a while back because I was feeling a little light headed. Turned out I had low blood pressure. Who would have thunk if you lost weight you might need to reduce you drug intake.

Please share with us any favorite CrossFit / CFLA moments: I think my most memorable moment to date has to be when I nailed my first kipping pull-up. I remember after I did it. I went running around the gym giving anyone I could high 5’s. What a great day! There are others that come close. This is my favorite so far.

Any advice for people just getting started? #1 and most important: Don’t be afraid. It’s a lot to take in when you drive by and see the people doing their workouts. Then you say to yourself, “There is no way in hell I can do that.” I will tell you something that will be the key to your success: Everyone here works at different levels and there are all ages from kids to seniors. As much as I want to be a fire breather and ripped, I have to scale down my workouts. That being said, I want to be at the Rx someday. It’s not going to happen overnight and it’s not going to be easy. Ask yourself this question: Do you want to change your life? If your answer is yes, Give CrossFit a shot.

What are your hobbies, interests and/or talents outside of CrossFit?A long time ago at around age 5 I wanted to be a pilot. Work for an airline. Well it didn’t happen the way I wanted. I had to start wearing glasses in high school so the military wasn’t an option anymore. So 4 years ago I went to flight school and became a licensed pilot. I am a certified BBQ judge, cook competitive BBQ, off-roading, gardening, hiking, biking (mountain or road), etc. Professionally I work at a construction company. So I’m very good with my hands. As a kid I loved to build models, planes mostly but a bunch of car as well. One car I remember most and still have is the remains of a rocket propelled Camaro.


 

Friday’s Workout
Competition

CF OPEN 15.4
Rx:

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

Scaled:
AMRAP 8:
10 push press 
10 cleans 
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

 And Coming Monday
Practice

A) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
80% x 3
85% x 3
90% x 3+

B) Double under skill practice

C) 5 RFT
10 Wallballs to 10’
1 Squat snatch (80%)
**10min Cap**

 

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18 Mar / 2015

Eat Clean

Just because the Whole Life Challenge is over, doesn’t mean you have to stop making conscious eating choices. On the contrary, the WLC is designed to create sustainable habits that you can maintain after the Challenge ends. Sometimes, that’s not always easy, but we have some great options right inside our own gym to help with that!

Power Supply
Power Supply is our new meal service that provides great food, prepared fresh by local chefs and delivered weekly to the gym. The meals are made with antibiotic and hormone-free meats, cage-free poultry and eggs, fresh veggies, fruits, nuts, and healthy fats. Everything is local and organic where possible and always fresh. There’s no gluten, dairy, un-natural sugar, artificial flavors, or ingredients you can‘t pronounce. Scot from Power Supply did a tasting here about 3 weekends ago during CFLA Open Game Days, and the food was delicious! Order here, and use the code CFLA.

Fundamental LA
Fundamental LA is a restaurant, owned by CFLA’s own Woogene, that offers seasonal Californian food. One thing they are known for is their lunch, which consists of the freshest sandwiches and salads, in a comfortable counter-service atmosphere. The CFLA staff made a trip over there for lunch recently, and the sandwiches blew my mind. (You might want to ask for no bread though!) Fundamental also has an ever-changing dinner menu consisting of a selection of dishes inspired by the seasons, meant to be shared with friends and family. The four-course tasting option is a great good way to try many of the dishes in one meal.

Sweetfin Poké
Sweetfin Poké is a new restaurant opening in Santa Monica, and CFLA’s own Auggie is one of the owners. They offer a wide variety of signature bowls made with healthy ingredients which include vitamin B infused bamboo rice, a kelp noodle slaw and a raw kale and bamboo salad. The homemade sauces fit within the confines of a gluten free diet. In fact, the entire menu is gluten and dairy free, and you can create custom bowls with various types of proteins, bases, sauces and toppings to fit your nutrition preferences. I’m definitely looking forward to when Sweetfin Poké opens. Next time you see Auggie in class, you can ask him for updates about the opening date.

I’d love to hear about some of your favorite spots that you will go to for good post-WLC food!


Thursday’s Workout
Practice

A) Double under skill practice

B) Bar muscleup skill practice

C) AMRAP 10
10 Bar muscleups
10 Power clean and jerks (50% of 1RM jerk)

And Coming Friday
Competition

Open Workout 15.4

 

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We had a great Whole Life Challenge this year, and we capped it off with a fun Finals event at the gym on Saturday morning. Everybody got measured, worked out, and then we announced the winners. In case you missed it, here are your winners of CFLA’s Whole Life Challenge New Year 2015:

Performance 1st Place:
Adrien de Tray
33% Workout Improvement
7% Body Improvement
728 Total Points

Performance 2nd Place:
Matt Cerussi
0% Workout Improvement
11% Body Improvement
728 Total Points

Performance 3rd Place:
Todd Riley
20% Workout Improvement
9% Body Improvement
687 Total Points

Lifestyle 1st Place:
Pete Mann
25% Workout Improvement
24% Body Improvement
728 Total Points

Lifestyle 2nd Place:
Jake Kramer
26% Workout Improvement
7% Body Improvement
728 Total Points

Lifestyle 3rd Place:
Stefanie Paredez
17% Workout Improvement
4% Body Improvement
723 Total Points

Kickstart 1st Place:
Ken Jones
18% Workout Improvement
3% Body Improvement
581 Total Points

Kickstart 2nd Place:
Stephanie Hobbs
0% Workout Improvement
3% Body Improvement
590 Total Points

Highest Workout Improvement:
Adrien de Tray
33% Workout Improvement

Highest Body Improvement:
Pete Mann
24% Body Improvement

Congratulations everybody! Until next year!


Wednesday’s Workout
Competition

3 RFT
100m Sandbag front carry (100/70)
15 Sandbag ground to shoulder
200m Run
25 Hollow rocks
30 RKBS (32/20)

And Coming Thursday
Practice

A) Double under skill practice

B) Bar muscleup skill practice

C) AMRAP 10
10 Bar muscleups
10 Power clean and jerks (50% of 1RM jerk)

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 The performances for 15.3 were inspired and all-around amazing to watch as so many of our athletes got not just their first muscle up — or the first in a long time –, but a bunch more after. Everyone’s all around form was SO MUCH BETTER this year, too. That was glaring to me, and it was great to witness. On Sunday, despite the sweltering heat, we played like champs and put up some big numbers. I’m proud of you guys.

Now, onto the winner of 15.3 in the AM vs. PM battle …

The AM Team!

Good job, Morning Missiles. You were a decisive force this week against the humble Night Riders.

15.3 Category Breakdown:
Participation: AM Team clearly outnumbered the PM Team this week.
Philanthropy: AM Team made it rain again — for charity.
Spirit: AM Team edged out the PM Team for the first time during our Open Game Days.
Performance: And the AM Team took this category, too, by almost 500 reps.

Here are your top scoring athletes for CFLA:

Top Rx Women:
1. Shirley Brown, 254
2. Tanya Bentley, 2
(There was no third Rx female athlete this week)

Top Rx Men:
1. Zach Goren, 478
2. Kenny Kane, 318
3. Andy Petranek, 316 

Top Scaled Women:
1. Alyssa Parker, 1,023
2. Niki Marek/Ryan Gorman, 800

Top Scaled Men:
1. Tim Martin, 915
2. Steven Sone, 770

Only two more CFLA Open Game Days left, guys. Two weeks left to give our all. Can’t wait.


 

Tuesday’s Workout
Practice

A) Sots press
3 x 5 Working up as heavy as quality allows

B) FT
500m Row
2min Rest
40 Wallballs
2min Rest
30 Kipping CTB Pullups
2min Rest
20 Deadlifts (55%)

And Coming Wednesday
Competition

3 RFT
100m Sandbag front carry (100/70)
15 Sandbag ground to shoulder
200m Run
25 Hollow rocks
30 RKBS

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The weekend heat didn’t stop our own Matt Doss, Alek Edwards, Rachel Berman and Monica Arteche from crushing the LA Marathon!  Nor did it stop Adrien De Tray, Pete Mann and dozens of others from shredding body fat, sticking to tough standards and flat out crushing the WLC.  And then of course, The Open – Arjun, Chris White and Tanya just deciding to put on booster packs of inspiration and PR over and over and over.   And although I am a die hard PM’er I gotta give love to the Morning Missiles and the intro with Sgt. Woogene Lee’s march of hilarity.  Man I love this place.


 

Monday’s Workout
Practice

A) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
75% x 5
80% x 5
85% x 5+

B) 4 RFR (:30:30)
Thrusters (50-55%)
Toes to bar
Box jumps
Rest

Tuesday’s Workout
Practice

A) Sots press
3 x 5 Working up as heavy as quality allows

B) FT
500m Row
2min Rest
40 Wallballs
2min Rest
30 Kipping CTB Pullups
2min Rest
20 Deadlifts (55%)

 

 

Comments

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You may or may not know it, but over the past 7 1/2 years, CFLA has been developing a new term, that if you stare long enough at a modern english dictionary, you might find written and defined somewhere between the lines. The term I’m referring to is called a “Leo” – and we began working on it the moment Leo Bishnia walking through the doors at CFLA.
 
In case you haven’t been studying the dictionary lately, I’m going to help you with the definition so that when you hear the term used, you’ll know and understand what is meant.
 
Leo – a term used to describe a person who is modest, committed, meticulous, attentive to detail, has an unquenchable thirst for growth and development, consistent, self-aware, patient, coachable, optimistic, conscious, humble, strong, has a growth mindset, thinks long term, and is… unstoppable. A person who is a has “Leo-like” qualities is rigorous in his commitment for putting his physical training first each day, in spite of how tired he feels, how early it is or how much he doesn’t feel like it. He shows up at 6am no matter what and finds a way to make whatever the plan is for that day work for him, in spite of how it suits his specific needs. He listens attentively to coaching, absorbing like a sponge anything he can from the words of the people he has chosen as mentors and coaches. He choses his weights wisely, based on his experience and skill, never allowing ego or greed to over-ride the appropriateness of his choices. He is obsessed by form, keeping his speed governed by his ability to maintain proper body position and mechanics over the course of a workout. He is accepting of his schedule and life, knowing that five week-days of training suits his life perfectly, in spite of his desire to participate outside of that schedule. A “Leo” is a person who quietly sets the example for everyone else, leading without anyone really knowing that he is.
 
Leo Bishinia – thank you for your contribution to this community over the course of the last 7 1/2 years. If we had numbers for each of our students, we would be retiring yours! The hole that your departure leaves in this community is simply unreplaceable. We’ll miss you at 6am and wish you all the best wherever your travels and life takes you!

And here’s a special message from our former coach, Becca Borawski:
When I think of Leo, three words come immediately to mind: passion, excellence, and kindness. No matter what Leo is doing, be it cutting hair or clean and jerks, his commitment to excellence shines through. It’s not that he feels he “should” do everything well, it’s that he can’t fathom doing something else. And this is because of his passion. It is clear that everything Leo pursues is backed by a deep desire and enthusiasm to be doing exactly that. And despite how incredibly good he is at those things, he seems not to realize it. So, perhaps, I should add a fourth word – humility. All these qualities combined always cause me to smile when I think of Leo and it also gives me absolute confidence that he will find happiness and success everywhere he goes. Best wishes, Leo – I think of you fondly and often!


 

Friday’s Workout 
Competition

CF Open WOD 15.3
AMRAP 14
7 Muscle Ups
50 Wall Ball
100 Double Unders

And Coming Monday
Practice

A) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
75% x 5
80% x 5
85% x 5+

B) 4 RFR (:30:30)
Thrusters (50-55%)
Toes to bar
Box jumps
Rest

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