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Since CFLA has been recently been promoting the 2016 Crossfit Games Open, and the Friday Night events for the workouts, there has been a lot of excitement and chatter around the gym.  I have heard some members talk about how they feel intimidated about the workouts to come, and if they should even sign up to participate.

The answer to that question is a huge YES!!! Everyone should participate in the open workouts.  They are fun, challenging, humbling, and we are going to have a great time within the community walls cheering on each other.

This intimidation provides yet another opportunity, to identify that fear, and have the option to CRUSH it.  I’m sure all of you have experienced situations where you were scared, anxious, uncertain about the outcome of specific events, but you rose to the occasion and didn’t back down.  The feeling of accomplishment that you gain for overcoming challenges is quite extraordinary.

Our brains are wired to protect oneself, to put up barriers, to become anxious and fearful, it’s a defense mechanism.  Well guess what, we have the ability to rewire our brains! Our thought patterns can shift, if we just tune into controlling our emotions and behavior, we can achieve so much. 

I encourage the CFLA community to join together, rise up, and let’s conquer the 2016 open! Register here https://games.crossfit.com

Wednesday’s Workout:
Competition

“CFG Open 11.1/14.1”
AMRAP 10
30 Double unders
15 Power snatches (75/55)

And Coming Thursday:
Recovery:Practice

A) FQL
5-5-5-5-5
Bench presses

B) Rowing rager
Focus on BW activation at the catch

C) 3 RFQ  ≤7 RPE
12 Deadlifts (50%)
50 Double unders
12 Reverse lunges
–SOMSAVS scoring–

 

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You guys, it’s Open time! And it starts February 25th. For many of you who have been here for a while, you know that the Open has created some of our most fond memories; whether it’s doing something you didn’t know was capable, or watching your teammates shock themselves with inspiring performances, or basking the electric energy this community can generate, or getting those madly intense butterflies before competition only to feel absolutely exhilarated after …I get goosebumps just remembering some of those days!

This year some things will be the same and some things will be different. The biggest difference is that we will model the events in a “Friday Night Lights” style — every Friday night from 6pm to 8 or 9ish (depending on the CF Games official Open workout) we will run heats, cheer, dress up (?), perform, and have a blast. And maybe walk to Busby’s after.

Couple things: CF HQ programs an Rx version of the workout and a set, scaled version of the workout. And sometimes, especially for our beginners, their scaled version is still too much. This is completely ok. The CFLA coaches will scale the workout to fit the context and at whatever level you are currently. It wouldn’t “count” for the CF HQ leaderboard, but we want you to participate in our Open. We want you to cheer and get cheered and ride that energy that only we can generate.

This year we will again have two teams: AM vs. PM. Yes! Everyone who regularly participates in the 6,7, 8, & 10am classes are automatically on the AM team. Everyone who regularly comes to the 4:30, 5:30, 6:30 & 7:30 classes are on the PM team. Anyone who regularly goes to the 12:30pm class will get drafted by the AM & PM team captains on the designated draft day. Your AM team captains are: Niki Marek and Todd Riley. Your PM team captains are: Chris Carlson and a co-captain to be named later. During the Open, the teams will square off in the categories of: Participation, Philanthropy, and Performance – each category scoring equally.

Bonus announcement: The team who has the most team members registered at the CF Games site under Team CFLA by February 19 will earn a pre-Open bonus point, giving their team a slight advantage before the Open even begins! So get registered. The first Open workout, 16.1, will be done Friday, February 26th.

Lastly, we want as many people to participate as possible. Yes, that means you, too. Listen, none of us are going to the Games. Just come play and feel that exhilaration. Remember what it’s like to be on a team — or get on one for the first time. It’s terrifying and it’s completely worth it. The return on this event is so rewarding. Because we want you all in, during the 5 weeks of the Open, there will be no 4:30, 5:30 or 6:30 class. We will do the Open instead. If you are totally adamant about not registering, do the workout anyway. (Just know that every Friday class will be doing the CF Open workout just like in past years.)

Last order of business: We are taking suggestions for the name of the event. Friday Night Lights is a great name, but very unoriginal. What would you call it if you were the commissioner of the CFLA Open??


 

 

Tuesday’s Workout
Practice

A) 2 RFQ @  ≤7 RPE
2min Row @ 20s/min
2min Row @ 22s/min
2min Row @ 24s/min
2min Row @ 26s/min
2min Row @ 28s/min
–3min Rest between rounds–

B) Handstand walk gala

C) QAMRAP 7 @ ≤7 RPE
7 Sit to stands
7 Squat cleans (45-50%)

Wednesday’s Workout
Competition

“CFG Open 11.1/14.1”

AMRAP 10
30 Double unders
15 Power snatches (75/55)

 


 

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07 Feb / 2016

Breathe

As we evolve our practice here at the gym breath technique becomes increasingly important. Check the vid, wake up early and come play with the Wim Hof breath technique Tuesday 530 am.

 


Monday’s Workout
Competition

FT
1250m Run
20 Push presses (115/75)
30 KB Russian twists (24/16)
40 Burpees
30 KB Russian twists
20 Push presses
1250m Run

And Coming Tuesday
Practice

A) 2 RFQ @  ≤7 RPE
     2min Row @ 20s/min
     2min Row @ 22s/min
     2min Row @ 24s/min
     2min Row @ 26s/min
     2min Row @ 28s/min
 –3min Rest between rounds–

B) Handstand walk gala

C) QAMRAP 7 @ ≤7 RPE
     7 Sit to stands
     7 Squat cleans (45-50%)

 

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Last weekend, I went to a memorial service for an amazing woman. She was my age. I left the service sighing and teary. Sadness was not the prevailing emotion as I headed home, however. It was inspiration.

Disease had ravaged her body even when her mind and heart were so strong, powerful even. So much was done to keep her alive, but the disease took over anyway like a rogue wave, big and unstoppable.

I thought about her during our mental toughness workout yesterday — not in a sad way — and not in a pumped-up, let’s-do-it-for-her! way either. At the risk of sounding trite, I wanted to celebrate movement, the fact that we can and do move. We are a consistent group here at CFLA, and we’re down to earth, and we move. We’re able to put one foot in front of the other during those stupid 800m repeats, and I’m glad we can.

The feeling, this gratitude, is matter-of-fact. It isn’t false. It isn’t chest-thumping. It’s a current of energy that flows us forward. And it’s a privilege in the most subtly powerful of ways. I’m happy to celebrate that.


 

Friday’s Workout
Practice

A) FQL
2-2-2-2-2
Back squats

B) Handstand walk circus

C) QAMRAP 8
8 Kipping pullups
8 Pushups
60 Double unders

Saturday’s Workout

Partner WOD
Complete the following with a partner:
Can break up and perform in any order:

100 Hang Power Cleans (135/95)
150 Wallballs (20/14)
200 Situps
1600m Run

Sunday’s Workout

“Super Bowl 50”

AMRAP 20
46 Double unders (Over/under)
26 Mtn Climbers (Panthers score & run)
20 Wall Balls (Broncos score & pass)
190m Run (190min game)
–E5MOT5M: 7 Tuck jumps (TD points after 5min quarters)–

Monday’s Workout
Competition

FT
1250m Run
20 Push presses (115/75)
30 KB Russian twists (24/16)
40 Burpees
30 KB Russian twists
20 Push presses
1250m Run

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We as a staff at the School of Mastery are always looking for ways to enhance the experience and coaching given to all of our members. Our drive to make this place better has led us to make improvements such as implementing our Fundamentals program for all new students, adding specialty programs like Tri Club and Speed Team, refreshing and renovating parts of the facility, providing a suggestion box to hear from you, etc.

There are also steps that we can take now to provide a more optimal experience in class. Many of our weekday classes include several parts to class (filling up most of the hour) and/or require a lot of equipment (filling up most of the room). So, the need for a clear system for class caps and class reservations during Mon-Fri has become important.

We’ve had a reservation system for quite some time now, and members have used this system to guarantee a spot in a class that may end up reaching the class cap of 16 people. However, it is quite common that when a class does fill up, the coach will try his/her best to find a way to accommodate any additional students that arrive for that class. We have tried to avoid having someone who made the effort to come to the gym wait an hour for the next class.

While we appreciate the value in turning nobody away from a class, we also recognize some drawbacks to this process, two of which are listed below:

  1. TOO MANY PEOPLE IN THE ROOM – Of course, a class full of >16 people typically can have an incredibly energetic and positive environment. But, when we are over the cap, there is less room on the floor for equipment, which can lead to an increased chance of accidents and injury. Secondly, the additional students in the room skew the coach:student ratio, which can minimize the time that the coach’s eyes can be on each student, and minimize the amount of personal interaction the coach can have with each student. Thirdly, often the group is split into two rooms when there is a class of >16 people. This segregates the class, when we would prefer everyone to be together as one unit in the same room. The class split can also further hinder the coach’s eyes on and interaction with each student. If we stick to the cap, we can provide the opportunity for a better experience and better coaching for each person in class.
  2. THE RESERVATION SYSTEM AND PUNCTUAL ARRIVAL LOSES EFFECTIVENESS – When the 16-person cap is not abided by, the reservation system is not as effective as it could be, nor is punctual arrival time as beneficial it could be. Essentially, those members who currently take the time and effort to reserve a class or arrive early or on time for a class have no advantage over not reserving or arriving later. So, if we stick to the cap, and reservations are used as they are intended, there will be less confusion as to whether or not there will be space available for each person. The number of available spaces can easily be found in advance of a class by visiting crossfitla.com/members/schedule from a computer or phone. The system, if used effectively, can acknowledge and respect those who either reserve a spot in advance or arrive in time to secure a spot.

We want to provide as much clarity around class availability as possible, and we want to do what we can to increase safety in class and deliver a high level of coaching, while still balancing a great class energy. So, with all this in mind, we’ve updated our reservation policy as follows:

  • All weekday classes are capped at 16 people.
  • A reservation can be made at crossfitla.com/members/schedule and will hold 1 spot in a class, but it is not required to attend a class.
  • Reservations for a class open 12 hours before the start of that class.
  • Upon arriving at the gym, the reservation must be checked into at the check-in computer.
  • A class that is reserved will count toward the weekly allotment of classes on a class membership, whether that class is actually attended or not, unless the reservation is cancelled.
  • A reservation for a class may be cancelled at any time until 1 hour before the start of that class.
  • Reservations for a class close 1 hour before the start of that class.

We know that every situation is unique, so there may still be the need for some flexibility around this or some exceptions. But we believe that if we follow this system as closely as we can, we will provide a smoother and safer experience for everyone in class. Please note that weekend classes will be unaffected by this, as we structure the weekend workouts to accommodate larger groups. This system is most significant for attendees of the peak classes during Mon-Fri, and we understand that this system may be new to some of you and may require some adjusting. We are here for you! If you have questions about any of this, please ask me, Kenny, or your Primary Coach.


Thursday’s Workout
Mental Toughness

3 RFT
50 RKBS (32/24)
100 Double unders
800m Run
–35min Cap–

And Coming Friday
Practice

A) FQL
2-2-2-2-2
Back squats

B) Handstand walk circus

C) QAMRAP 8
8 Kipping pullups
8 Pushups
60 Double unders

 

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Crossfit LA is proud to announce that we will be holding workouts throughout the open over the five weekends, the first workout being announced on Thursday, February 25th.  We are introducing Open Friday Night Lights events, and will hold the first open workout on Friday, February 26th!!! Make sure to register at http://games.crossfit.com/.

Wednesday’s Workout:
Practice

A) FQ @ Damper 1
4 x 30:30 Row:Paddle @ 20s/min
4 x 30:30 Row:Paddle @ 22s/min
4 x 30:30 Row:Paddle @ 24s/min
4 x 30:30 Row:Paddle @ 26s/min
4 x 30:30 Row:Paddle @ 28s/min

B) 4 RFQT
10 Kipping ring dips
200m Sprint
–1min Rest between rounds–

And Coming Thursday:
Mental Toughness

3 RFT
50 RKBS (32/24)
100 Double unders
800m Run
–35min Cap–

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I want to share  footage of the US Women’s Crew Team which includes Erin Cafaro-MacKenzie who has given the CFLA coaches a ton of amazing tips and drills for rowing this cycle. Here is the final heat of the 2012 London Olympics of the women’s 8. I think it’s one think to hear that we are getting direct advice from an Olympic gold medalist, it’s quite another to witness and realize how dominate that national team was. We are grateful for her advice and are thrilled to pass her coaching on to you guys.

Use what we’ve already taught for Tuesday’s competition and be ready for new drills on Wednesday!


 

 

Tuesday’s Workout
Competition

“CFG 15.5”
27-21-15-9
Row for Cal
Thrusters (95/63)

Wednesday’s Workout
Practice

A) FQ @ Damper 1
4 x 30:30 Row:Paddle @ 20s/min
4 x 30:30 Row:Paddle @ 22s/min
4 x 30:30 Row:Paddle @ 24s/min
4 x 30:30 Row:Paddle @ 26s/min
4 x 30:30 Row:Paddle @ 28s/min

B) 4 RFQT
10 Kipping ring dips
200m Sprint
–1min Rest between rounds–

 

 

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REMINDER: All are welcome to join the Wim Hof Breathing class I’m offering Tuesday mornings at 530am throughout the whole Life Challenge.  Now, check the vid for info on a legendary Bondsi-Q about to go down at the gym AND whispers of The Open….


 

Monday’s Workout
Practice

A) FQL
     2-2-2-2-2
     Bench presses

B) EMOM 20
     1 Squat clean
     3 Sit to stands

 

And Coming Tuesday
Competition

“CFG 15.5”
27-21-15-9
Row for Cal
Thrusters (95/63)

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Guest post by Coach Jamie Silber
Spoil Alert! I’m going to let you know right off the bat, this blog will eventually be about the “sport” of triathlon. But wait, please bare with me as I put things into context – to which I have to bring this discussion back to our head coach, Kenny Kane.  A few years ago Coach Kenny thought the foundations of the CrossFit Pyramid were too laden in the physical realm.  If you’re not familiar with the CF Pyramid, the layers are defined by elements that contribute to the development of a healthy and a fit life. To better support this model, Coach Kenny wanted to lend intention to the CFLA practice by adding “context” as the true foundation of the pyramid of health and fitness.  The addition of context to our functional, physical training creates a mental and emotional application to our practice. As a coach for over 30 years, I feel this is a game changer for me and our community. What we do in the gym and how we do it, has a direct and mindful application to our lives and wait for it…to our Sports.
Next Wednesday, February 3rd. will be the 4th addition of the CFLA Triathlon-Team. Our aim is simple; to provide an inclusive, safe, and dynamic training program for all abilities. We will seek out context every step of the way towards mastery in the disciplines of swim, bike, and run. This year we will travel to Napa Valley, CA for our goal event. Currently we have a mix of returning athletes and first timers on the roster. So, if you are searching for something to put at the top of “your” pyramid, I invite you join us and let’s have some fun!

Friday’s Workout
PracticeA) 2 RFQT
2k Row @ ≤ 26s/min
–2min Rest between rounds–
B) Handstand walk hoedown
C) FQT
2 Rounds
8 Deadlifts (55%)
16 Lunges
-800m Run-
2 Rounds
8 Deadlifts
16 Lunges
Monday’s Workout
Practice
A) FQL
2-2-2-2-2
Bench pressesB) EMOM 20
1 Squat clean
3 Sit to stands

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I had a plan to tell you about the beautiful tasty falafel I made. It all started at CDP a couple of weeks ago when Kenny brought in mediterranean food. I’d been eating humus ever since and truly enjoying it. It inspired me to make some falafel.  Last Friday Jonesy and I decided to cook.  I thought it would be the perfect opportunity to try out something new.

I had looked at a few different recipes and got the appropriate WLC compliant ingredients.  Chickpeas, onions, garlic, herbs, seasoning and some coconut flour to help bind. I did what I usually do, used the recipe for inspiration, but went by taste mostly. Well, Jonesy got the hot oil ready, popped the falafel in and he said “hey, they are disappearing”. I was like what? It’s true, the beautiful little babies were disintegrating into the hot oil. So, dinner that night turned out to be falafel crumble on salad along with some homemade humus and cucumber tomato salad. It tasted good but the texture was not quite right. After that I planed to remake them on Saturday night the “right way” .  I did some online research and  found that the disintegrating is a very common thing. I felt a bit of relief as I realized it wasn’t just me.  Then came Saturday, I didn’t feel much like cooking that evening as I had a little tickle in my throat.

Today I share with you my get better smoothie, inspired by Pooja. We had a little conversation about food and what she eats.  She said she usually has a smoothie for breakfast, so today I made one with what I had in my house. It had two purposes; 1. It was liquid and smooth on my sore throat. 2. It was full of good vitamins.  I’ve been drinking tea and water and eating soup like it my job, but no salads lately as they just don’t appeal to me. so today I share a little inspiration into an easy WLC compliant smoothie. I would love to hear what some of your favorites are.

Get Well smoothie (WLC compliant)

What you’ll need:
1 Banana
Frozen mixed berries- appx 1/2 cup
Full fat coconut milk canned, 1/4 can
Power greens – I used 1/3 of a bag, spinach, kale, chard
Tumeric- a good sprinkling
water to get a little liquid in there

What to do:
Blend it up. Taste and adjust as needed. More berries, maybe some almond butter, chia seeds or your favorite fruit.

This made two servings

Sending healthy healing thoughts to all of you.


Today’s Workout
Competition

AMRAP 12
21 Overhead squats (115/83)
21 Box jumps (24/20)
15 Power snatches
15 Box jumps
9 Squat snatches
9 Box jumps
–Courtesy of CF St. Paul

And Coming Friday
Practice

A) 2 RFQT
     2k Row @ ≤ 26s/min
    –2min Rest between rounds–

B) Handstand walk hoedown

C) FQT
2 Rounds
      8 Deadlifts (55%)
      16 Lunges
800m Run
      2 Rounds
      8 Deadlifts
      16 Lunges

 

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