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Open gym schedule for Sunday, Dec 28 8am-11am.

Suggested workout:

3 Rounds for Time:
500m Row
15 DL (225/155)
20 Over-bar burpees

Open gym schedule for Monday, Dec 29 7am-10am.

Suggested workout:

“​The Chief is Dead”
Five AMRAP 4 – 1 min rest between ea cycle:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
12 Dead Lifts (135/95)

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Open gym schedule for Saturday, Dec 27 8am-11am.

Suggested workout:

AMRAP 20
5 Push Press (95/65)
7 Pull ups
9 Burpees
11 Jumping Lunges(2ct)
200m run

Open gym schedule for Sunday, Dec 28 8am-11am.

Suggested workout:

3 Rounds for Time:
500m Row
15 DL (225/155)
20 Over-bar burpees

 

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Happy Holidays, Family! 

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Open gym schedule for Wednesday, Dec 24 is 8am-11am

The suggested workout is:

Three rounds for time:

48 Squats
24 Push ups
12 Sit ups
6 Handstand Push ups

 

Thursday, Dec 25 – CLOSED

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Open gym schedule for Tuesday, Dec 23 is 5pm-8pm

The suggested workout is:

For Time:

2 rounds
8 Front Squats (185/120)
400m Run
8 Front Squats
150 Double Unders

 

Open gym schedule for Wednesday, Dec 24 is 8am-11am

The suggested workout is:

Three rounds for time:

48 Squats
24 Push ups
12 Sit ups
6 Handstand Push ups

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Open gym schedule for Monday, Dec 22 is 6am-9am

The suggested workout is:

CFLA’s 12 Days of Christmas
1-200m Run
2 DL (225/155)
3 DB Thrusters (55/35)
4 Burpee Box Jumps (24/20)
5 C2B Pullups
6 Jumping Lunges (2-ct)
7 RKBS (32/24)
8 Flutter Kicks (4-ct)
9 Toes to Bar / V-ups
10 DB Walking Lunges (55/35)
11 Anchored Sit to Stands
12 Renegade Rows (2-ct) (55/35)

Follow the movements to the tune of the song 12 Days of Christmas.
It will go a little something like this…

1 – 200m Run
2 – DL, 200m Run
3 – DB Thrusters, 2 DL, 200m Run
4 – Burpee Box Jumps, 3 DB Thrusters, 2 DL, 200m Run
… and so on…

Open gym schedule for Tuesday, Dec 23 is 5pm-8pm

The suggested workout is:

For Time:

2 rounds
8 Front Squats (185/120)
400m Run
8 Front Squats
150 Double Unders

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Hometown: Pacific Palisades (Born in Toronto)
Age: 43
Occupation: Editor (film and TV)
When did you first start cross fitting: August 2010
When did you first start training at CFLA: August 2010
Favorite WOD: One that includes running, rowing, barbells, box jumps and/or double unders
Least Favorite WOD: One that includes dips, pushups, hollow rocks and/or burpees. Oh, how I cower at burpees…
 
Tell us about your sports and fitness background: Having been a kid that was 1 to 2 years younger than my classmates (I skipped 3rd grade), inheriting my mom’s “short genes” (I don’t think I really started growing until about 10th grade), and being skinny enough that I could show my rib cage as a party trick, basically meant my fitness background involved hoping I didn’t get picked last (again?!) when dividing up teams on the playground. Other than playing soccer during my grade school years, my sports activities have been non-team type stuff like running, skiing, and biking. In high school, I was on the cross country and track teams and while my run times were decent, they weren’t stellar by any means. I enjoyed running, however, and that really became my sole form of fitness for many years. I tried joining some “traditional gyms” over time but it always ended the same way; I wouldn’t know what to do, get bored, not see results, and quit.  I like being active and outdoors but it wasn’t until Crossfit that I felt like I was really training and working towards goals.
 
How did you first get exposed to CF? What was the first WOD? How did it feel?: I had never even heard of CrossFit when a friend of mine told me about it.  I was fascinated hearing about all the different movements, how every day’s workout was different, how you worked out in a class setting with a coach. It sounded so different from the “traditional gym” experience and I wanted to try it out! My first WOD was the Franklin Hill sprints. I remember the other people in the class looking at me with empathy and telling me how brutal it was going to be and how unlucky I was that it was my first CF experience. But the truth is I was just so thankful to be doing a running workout and not a workout with those scary looking barbells or strange balls on the wall! And what the heck were those rings hanging from the ceiling used for?? Those workouts with scary barbells and wall balls came soon enough but I discovered they weren’t all that scary. It was HARD but it was also thrilling to be learning new things and pushing myself physically and mentally in ways I had never done before! My muscles had never been so stiff and sore; but I loved it!
 
What sort of changes have you seen in your body, health, and fitness since starting CF (before/after)? My wife is a great cook (who is also gluten free) so I’ve had the good fortune of eating healthy by default. But being a member of CFLA has helped shape my own awareness of food and exercise and how it affects my life. I am more mindful now and ask myself questions like: how much sugar am I ingesting? Have I had enough water or sleep? Did I stretch enough today?  I check ingredients and ask questions now instead of just taking things for granted.Physically, my body has definitely changed since starting CrossFit. I’ve got muscles I’ve never had before. And it feels pretty good when friends that used to describe me as “skinny” now ask what I’ve been doing to be in “such great shape”. But most significantly, regardless of the weight I’m lifting or the rounds I’m completing, Crossfit has really made me look at myself as an athlete. And that’s pretty cool.
 
What sort of changes in your life have you experienced out of taking something on like CF that were totally unexpected?I think CrossFit has instilled a sense of confidence in me that I didn’t have before. There’s something significant that happens when you are faced with a challenging workout and you find the strength and ability to get it done; you carry that with you and apply it to areas in your life outside the gym.
 
Please share with of us any favorite CF moments: One CFLA moment that makes me smile was during a WOD that involved rounds of deadlifts and running the ‘big loop’. I ran into the gym after the first round and Jonesy asked “are you running the big loop or the small loop?”. I confirmed it was the big loop and when I came back after my second round Jones asked “are you SURE you’re running the big loop?”. Haha, that felt good.But, really, its the incremental improvements that are the most rewarding. It is so gratifying to look back and see how you can now do things you couldn’t before; whether it was a movement that seemed too complex or a weight that seemed too heavy. And a lot of that satisfaction of personal growth comes from being part of the community of CFLA. I never expected to find the camaraderie and support and compassion that exists at CFLA. I always look forward to Danette’s smiling face as I start class, or a chat with Niki upstairs, or sharing a joke with Kenny on my way out. I love that people are genuinely happy to see each other in class and are rooting for their efforts. I am continually impressed and inspired by the work and progress people around me are making, whether they’ve been members for 4 months or 7 years!
 
Any advice for people just getting started?Just keep your mind open and try to leave any insecurities you may have at the door. There’s a great sense of community here and we all want to see everyone succeed so ask questions and get comfortable! The coaches are fantastic so listen to what they have to say. Don’t hesitate to scale the weights and movements down to a level that feels right for you. Pay attention to your body! And get involved with events and activities; the best part about CFLA is the people! Have fun!
 
What are your hobbies, interests, and/or talents, outside of CF? With such a busy work schedule I really look forward to the time I get to spend with my family. And since I’m usually stuck in a dark editing room, I crave being outside, whether its going for a hike, a bike ride, or even just hanging out in the backyard with the kids. I appreciate good food so a tasty meal always puts a smile on my face. And I play drums!
 
 
Friday’s Workout
Competition
 
A) Deadlift (20min)
Work up to heavy 3

B) “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.
**Courtesy of CrossFit**

 
And Coming Monday
OPEN GYM - 6am-9am
 
Suggested Workout:
 
CFLA’s 12 Days of Christmas
1-200m Run
2 DL (225/155)
3 DB Thrusters (55/35)
4 Burpee Box Jumps (24/20)
5 C2B Pullups
6 Jumping Lunges (2-ct)
7 RKBS (32/24)
8 Flutter Kicks (4-ct)
9 Toes to Bar / V-ups
10 DB Walking Lunges (55/35)
11 Anchored Sit to Stands
12 Renegade Rows (2-ct) (55/35)

Follow the movements to the tune of the song 12 Days of Christmas.
It will go a little something like this…

1 – 200m Run
2 – DL, 200m Run
3 – DB Thrusters, 2 DL, 200m Run
4 – Burpee Box Jumps, 3 DB Thrusters, 2 DL, 200m Run
… and so on…

 

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As Christmas grows near I find myself in the kitchen A LOT.  At this time of year I enjoy being there for different reasons. I enjoy feeling the warmth of my home and seeing my tree lit up. I love the smell of pine in the air, listening to Christmas music and being close to Ginger.  

The holidays can be a challenging time to make healthy food choices as many of us are attending holiday parties with decadent food and drinks.  And there always seems to be an endless supply of cookies and cakes around. (I’m not complaining and I know the Whole Life Challenge is approaching)  I try to find a little balance in what I prepare and eat, making sure to keep prepping green stuff so I can get some nutrients, but also making some sweet treats, because, that is just what they are, treats.  So far this year I’ve baked brownies, cookies and am currently whipping up some sweet and spicy nuts to share.  I get a feeling of joy from baking and cooking and sharing food I have prepared with others. It might be that some of the food offers nourishment, it might be that some food is just beautiful to look at and is pleasing to eat. Whatever it is, I know I enjoy it.  Today, I share with you a couple recipes that I’ve used and tweaked a little. I would love to hear what you guys have been baking and preparing for the holidays. 

IMG_1417

Here are a few of what I’ve made so far: 

  • Pomegranate Sea Salt Brownies from With Food + Love. I baked them mini muffin tins and topped with chopped chocolate chips, they were a hit at a recent dinner party. 
  • Paleo Peanut butter Tagalongs- from Elena’s Pantry. I used real butter and and peanut butter instead of palm oil and sun butter.  Super amazing and gluten free.

And Sweet and Spicy Nuts

What you will need:

5 cups of your favorite nuts

4 T coconut oil

3 t cumin

2 t smoked paprika

1/2 t cayenne

2 t sea salt

3-4 T sugar (or adjust as you like)

What to do:

Pre heat oven to 325

1. Melt coconut oil over stove top and stir in sugar until dissolved. 

2. Mix spices together in a small bowel- set aside.

3. Line baking sheet with foil or parchment paper.

4. In a large bowl toss nuts with coconut oil and sugar mixture until all covered. Then add in seasonings and mix until well incorporated. Spread nuts evenly onto baking sheet.

5. Bake for 10 mins then mix nuts and bake for another 10 minutes. 


Thursday’s Workout
Practice

A) Back Squat (20min)
Work up to heavy 3

 B) 3 Rounds for quality on the 5:00
200m Run
10 Thrusters (~50%)
4 Rope climbs
**4min Cap each round**

And Coming Friday
Competition

A) Deadlift (20min)
Work up to heavy 3

B) “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.
**Courtesy of CrossFit*

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I was talking to Alex Bentley yesterday about how some of the easiest looking little workouts… you know, ones that you look at on paper that look simple, are relatively short, have movements you know well, (ones that need no introduction and are bodyweight)… come on, you know what I’m talking about. They can be incredibly hard and challenging.

Anyway, I was saying when talking to Alex, that with the holidays coming up and our collective need to have something to do on our own as a way to keep moving over the extended break, it would be really useful for each person that reads the blog to take 2 minutes to come up with a workout like this and post it up in the comments. Then, if and when you’re looking for inspiration over the holiday, you can refer to this blog post, pick one, and make it happen… bing, bang, boom. Now look… this only works is if, when you read this, that you take 2 minutes to write something down and post it. Think of it as your holiday gift for everyone in our extended community!

So – that’s what this is – a request for you to spend a few minutes and post a workout of your own design in comments. Here are the only requirements: It must be simple (movements should require no explanation), short (less than 10 minutes), contain bodyweight movements only. It will probably look simple, but it will pack a punch. 

Think of this as your Holiday Gift Workout Exchange!  I’ll start with a few  of my own.

1. 10 rounds of :30 on/:30 off – push ups (or squats, sit ups, bicycles, hollow rocks, arch rocks, lunges, etc)

2. 5 rounds :30 run/:90 off

3. 5 rounds :30 hollow rocks, :30 arch rocks, :30 bicycles, :30 rest


Wednesday’s Workout
Practice

A) Press (15min)
Work up to heavy 3

B) Task vs Time vs Task Priority
1) Task Priority
500m Row, for time
-3min Rest
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1
-3min Rest
3) Task Priority
Row the result of Part 2, for time
**See 10/16/14**

And Coming Thursday
Practice

A) Back Squat (20min)
Work up to heavy 3

B) 3 Rounds for quality on the 5:00
200m Run
10 Thrusters (~50%)
4 Rope climbs
**4min Cap each round**

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Back in 2006, when Andy first had a full-time staff at CFLA, he decided to incorporate a Holiday Open Gym. During Open Gym, there would be no regular classes between and around Christmas and New Years. The gym would be open during limited hours where members could work on whatever was needed or they could loosely follow a suggested workout of the day alone or with a group of gym friends. And the core staff would gain some recovery time. From this Open Gym tradition sprouted a more organized Coaches Development Program at CFLA. All the up-and-coming coaches who had already gone through a lot of hands-on instruction would be in charge of Open Gym.

The original idea of shutting down the office and regular classes was this: Andy believed we could serve our clients best if the core staff started off the New Year rested and refreshed.

We still follow this end-of-the-year schedule today with the same reasoning. The core staff hits it hard all year and Open Gym is a perfect time to recharge our batteries so we can hit the ground running come January especially with Cycle 7 starting on the 12th and the Whole Life Challenge starting the 17th. January will be exciting and action-filled — and we want to be fully ready. 

The cool part of Open Gym for members is that no matter your membership package, you can come as many times as you like during Open Gym. A coach — often two coaches — will be available to facilitate groups for the suggested workout or to answer questions about mobility, strength, or endurance. Make sure you take advantage of this time to come as many times as you like. Or you can of course use it as a rejuvenation period, too. 

Holiday Open Gym Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/22/2014 12/23/2014 12/24/2014 12/25/2014 12/26/2014 12/27/2014 12/28/2014
6:00am – 9:00AM 5:00PM – 8:00PM 8:00 AM – 11:00 AM CLOSED CLOSED 8:00AM – 11:00AM 8:00 AM – 11:00 AM
Monday Tuesday Wednesday Thursday Friday
12/29/2014 12/30/2014 12/31/2014 1/1/2015 1/2/2015
7:00AM – 10:00AM 5:00PM – 8:00PM 9:00AM – 12:00PM CLOSED 9:00AM – 12:00PM

 


 

Tuesday’s Workout
Practice

A) Rope climb skill practice (10-15min)

B) 2 Rounds for total quality reps (1:1)
     Toes-to-bar
     Tire flips with jump through
     Hand-release pushups
     Med ball sit-to-stands

And Coming Wednesday
Mental Toughness

A) Press (15min)
Work up to heavy 3

B) Task vs Time vs Task Priority
1) Task Priority
500m Row, for time
-3min Rest
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1
-3min Rest
3) Task Priority
Row the result of Part 2, for time
**See 10/16/14**

 

 

 

 

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