Blog

Sometimes our light goes out
But is blown into flame by
Another human being. Each of
Us owes deepest thanks to
Those who have rekindled this
Light.            -Albert Schweitzer

I feel this way about you guys, about our gym. I feel like my light has been encouraged back to a roaring flame by the connections I’ve made here, the feeling I get working here, and diving back into my own athleticism. And I’m so grateful for it all. Thank you.

Have a wonderful Thanksgiving!

 


Thursday and Friday …
Recovery

CFLA is CLOSED Thursday and Friday.
Enjoy your family, friends, food, and time off.
Recover well and we’ll see you Saturday when regular classes resume.

 

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An article brought to you by our friends over at the Whole Life Challenge.

You worked hard to keep yourself healthy and fit this year, didn’t you? Well, those of us over at the Whole Life Challenge headquarters have decided that there’s no better way to celebrate all the positive choices you made … than by adding a ton of holiday weight between Thanksgiving and New Year’s Eve.

And we aren’t talking about muscle mass. We are talking about good, old-fashioned fat. After all, doesn’t everyone want to get nice-and-squishy during the holidays?

So throw out everything you know about health and fitness, my friend! Here is our countdown of the top five ways to gain a TON of holiday weight, brought to you by the high-level advisory board at the Whole Life Challenge headquarters.  

  1. Start by fasting all day before a celebration.

There’s no smarter strategy for kicking off the holidays and setting the foundation for gaining a ton of weight than by waking up on Thanksgiving morning and forgoing your healthy and normal-sized breakfast. When you starve yourself all day long, you will be sure to binge on the stuffing and mashed potatoes. And what better way to add all sorts of weight than by shoving boatloads of starchy carbs into your mouth?

And if you really want to commit to adding another ten, fifteen, or even twenty pounds to your frame, do not eat anything before you hit all those Christmas parties either. Don’t do it. After all, your hosts will be sure to serve nothing but rich desserts and carb-heavy feasts.

So avoid eating sensible, pre-party dinners at home. That’s a surefire way to kill your temptation to binge on party food. If you eat a reasonable portion of lean protein with green veggies before you hit all those parties, you won’t have any room for appetizers and brownies!

  1. Whatever you do, don’t drink water throughout the day. Instead, drink calorie-heavy holiday drinks.

Eggnog should do the trick. Just pour some into your Camelbak and start swiggin’. Be sure to drink some beer while watching the Thanksgiving football games … and some wine while getting ready for that office party … and then some holiday cocktails when you get there.

When you drink alcohol, your body will produce a hormone called gelanin, which basically is the hormone that lets you know you are hungry … even if you aren’t!

Some people make the mistake of drinking water throughout the day to buffer the effect of food and alcohol. Big mistake! Water is like kryptonite to your weight-gaining plan. It has this annoying side effect of making you feel satiated. It basically suppresses your appetite.

Thumbs down!

Oh, and that reminds me of my third tip …

  1. Scarf down your meals as fast as you can.

Last Saturday, the famous competitive eater Joey Chestnut ate 9.35 pounds of turkey in 10 minutes. You can put Joey to shame: Just binge away!

Eat as though you will never again see another plateful of turkey, mashed potatoes, and stuffing for the rest of your life. And while you are at it, try to eat the entire can of cranberry sauce. Just check out the back of the can: It’s got no nutritional value other than 25 grams of carbs and 21 grams of sugar. You have hit the jackpot. And that jellied goodness is undeniably delicious too.

Here’s the deal: It takes your stomach 20 minutes to let your brain know that it is full. If you relax, chat with your family, eat slowly, and sip some water between bites, your stomach and your brain might catch up. You’ll feel satiated before you have had a chance to gorge yourself.

And that puts your weight-gaining goals in jeopardy!

  1. Put exercise on the backburner.

Have you ever started exercising, only to find that it makes you want to not only exercise more, but also eat well and get more sleep? It’s called a feedback loop, and it basically means that the positive results you get from living a healthy lifestyle make you want to continue living a healthy lifestyle.

That sounds like a giant, fat recipe for failure! If you make exercising a priority instead of shoving it onto the back-burner where it belongs, you will be less likely to make all those unhealthy choices that result in gaining weight.

Some people wake up on Thanksgiving morning and go out for a Turkey Trot. Or they sign up for a CrossFit class at 8 a.m. on Thanksgiving. Some people even take their families hiking or sledding on Christmas Day.

Can you imagine?

These poor fools are determined to kick off their holidays with a healthy feedback loop. Bless their hearts.

But wait. There is one truly great way to gain weight during the holidays. It’s the mother of all weight gain plans …

  1. Make sure you have an endless stream of holiday snacks at home at all times.

You know what I’m talking about … all those great treats you never have the chance to eat the rest of the year. Those tins of popcorn are basically a trifecta of weight-gaining potential partitioned into three delicious flavors for your convenience. What about sugar cookies and peppermint bark? Just plop up all on your countertop, prepared to help you pack on every last holiday pound available.

Hey, while you are at it, put some of those red and green M&Ms in a festive bowl, and stick those bad boys on your coffee table so you can nibble endlessly while binge-watching a Law & Order marathon.

Some people decide to keep their households clean of junk food. They figure that if they stock their kitchens with healthy fruits and veggies, good fats, and lean protein, they will limit their unhealthy choices to outside activities. These people are using something called “moderation.” They recognize that the holidays are a time to celebrate and treat themselves, but they decide to limit their indulgences to true celebrations while keeping their homes free of temptation.

Those people are missing out on their true weight-gaining potential. They are probably only going to gain a pound or two, max.


Wednesday’s Workout
Throwback Fun

2 rounds for time
200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Pushups

 

And Coming Thursday
Happy Thanksgiving

Gobble Gobble!

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I could have done what I always do. Chop it up, top it with a little peanut or almond butter and eat it up. If I was feeling a little daring I would have thrown some chocolate chips or bacon on top. But today I stepped it up a bit.  It’s still super easy, so bare with me.  

The fennel had been sitting there in the fridge. Every time I opened the door I would see it. I bought it for a reason, but I wasn’t sure what for. So, step by step,  I got out what I thought I needed.  First things first, apples and fennel. Then what?  Some sort of acid, maybe a base and some seasoning? Sounds about right to me.  When cooking and creating I often browse for a little inspiration. I know you all do it, whether it be looking at Pintrest or facebook, maybe you do it for workout ideas or garden or home inspiration.  Think of this as your Thanksgiving inspiration for the week. I’m truly thankful to be here. I love to cook and I’m also thankful to be able to share what I love to do. So, be inspired, create and share. 

Simple Apple Fennel Salad

What you will need:IMG_0741

1 large honey crisp apple (or whichever apple you have around)

1 large bulb fennel

juice of half lemon

juice of 1 mandarin orange

salt to taste

small drizzle of olive oil

Optional: pecans for garnish or leafy greens to serve atop.

What to do:

1. Thinly slice your apple and fennel.  For the apple, cut in half, then in quarters, remove core and thinly slice horizontally. For the fennel, cut the bottom portion of the bulb off, then cut into half length wise, then slice each half on the horizontal. I used some of the green top for a little extra color.  I used a food processor for quick slicing. 

2. Combine in a bowl tossing with fingers.

3. Drizzle with juice of lemon and orange, olive oil, and salt lightly and incorporate well.

4. Serve alone or atop greens.

 


Tuesday’s Workout

3 Rounds for time
50 Situps
35 Thrusters (75/45)
20 Pullups

**See 6/18/08**

And Coming Wednesday

2 rounds for time
200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Pushups

**See 6/2/08**

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Cycle 6 closed and y’all smashed it!  Simply put, there were profound improvements last week. Congratulations all.

Monday through Wednesday this week we’re doing throwback workouts that we did ages ago.  Have fun.  


 

Monday’s Workout
Throwback Fun

For time
120 Double unders
5 Clean and jerks (185/115)
400m Run
5 Clean and jerks (185/115)
120 Double unders
5 Clean and jerks (185/115)
**See 11/30/10** 

 

Tuesday’s Workout
Throwback Fun

3 Rounds for time
50 Situp
35 Thrusters (75/45)
20 Pullups
**See 6/18/08**

 

 

 

 

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Hometown:  Tucson, AZ
Age: 27
Occupation: Social Worker
When did you first start CrossFitting?: January 2013
When did you first start training at CFLA?: January 2013
Favorite WOD: In general, I prefer the longer, metabolic workouts that require lots of running or rowing with barbell work in between.  They’re never as bad as they look and I always feel really accomplished afterwards.
Least Favorite WOD: Currently double unders and pull-ups (both strict and kipping…I don’t discriminate) are the bane of my existence.  I’m also not a huge fan of having to throw heavy weights over my head.

Tell us about your sports & fitness background: Welllll…there’s really not that much to tell.  Unlike many of the individuals who have written before me, sports and fitness were never really big parts of my life.  I did gymnastics and dance throughout elementary and middle school.  In high school I played on the JV tennis team for a few years, but then quit when I became more interested in non-athletic extra-curriculars. In college I frequented the gym, mostly using the treadmill or elliptical and never daring to pick up a dumbbell or barbell.  It wasn’t until I joined CFLA that I really found the time or desire to fit fitness into my life.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I spent two years at USC in a dual-masters program that sucked the life out of me. Although it was an incredible experience and I wouldn’t take it back, all of my time and attention was spent reading books, writing papers, attending classes, or working at various internships. When I graduated and got my first real world job I found two things: 1) I really hadn’t taken care of myself and 2) with nights and weekends being mine again I had tons of free time to do just that.  All I knew of CrossFit was that it looked super intense and was totally out of my comfort zone.  But I also recognized that anything I had tried within my comfort zone (the gym, yoga classes, running) never really stuck.  I needed to make some changes in my life and noticed that CFLA was only a few blocks from my apartment.  Everyone I talked to about it told me I was crazy and that if I tried it I would probably injure myself (both a reflection of how inactive my friends are and how little faith they had in my athletic ability), but I told them I felt like I needed to be a little crazy and would check it out for myself.

After recovering from the baseline workout (I swear no workout has made me as sore since) I showed up to my first real class where we did a WOD that involved intervals of rowing and running.  I remember frantically trying to take my shoes out of the straps on the rower while trying to catch my breath, running down Santa Monica, turning around at Berkeley and thinking to myself…Do. Not. Puke.  You just signed yourself up for four months of this.  How will you ever come back if you’re the girl that pukes the first day?!  Luckily…I didn’t puke and never had to answer that question.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Really, the question should be what hasn’t changed since I started CrossFit?  I’ve lost about 15 pounds since I began almost two years ago and currently fit into clothes in sizes I never thought I’d see again.  My relationship to food has completely changed.  Eating is no longer solely about what tastes good or what I’m craving in the moment, but what will nourish and fuel my body. I’ve become someone who really enjoys going to farmers markets to buy fresh fruits and vegetables and not just to eat tamales or chocolate croissants!  Although [like most women] I can’t say I love everything about my body, for the first time in my life I’ve started to find things I really like.  I’m proud of its strength and find myself amazed with what it can endure.  I smile a lot more when I look in the mirror than I used to.  Exercise has become a part of my daily life.  Whether it’s working out at CFLA, running on the boardwalk, biking through the streets of Santa Monica, or trying a new hike, I’ve tried to take on Under Armour’s mantra of “No Matter What – Sweat Every Day.”  

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The most unexpected thing that has come out of taking on CrossFit is the effect it has had on my relationship with my dad.  Although he was skeptical at first, and quite often reminds me not to do anything that will injure myself, my dad has been my biggest cheerleader through this experience. CrossFit has given us something to bond over.  Quite often I’ll call him as I walk home from the gym and he’ll ask for a rundown of that day’s workout.  Then he’ll share with me what his personal trainer made him do and we’ll commiserate about our sore bodies.  When he comes to LA or I go to Tucson we’ll make time to get some exercise in together.  He even came to a class with me two summers ago during “Bring-A-Friend Days.”  He made it through wall balls, slam balls, plate carries, and even jumping rope.  I’ll never forget when we walked out of the gym and he turned to me and said: “That was the hardest thing I’ve ever done in my whole life.” 

Please share with us any favorite CrossFit / CFLA moments: My first Whole Life Challenge – can’t thank you enough Andy and Michael.  Running my first half marathon.  Competing with so many amazing women at the Femme Royale – especially watching my awesome partner Maggie hit a dead lift PR and jump up and down and clap like a little girl. The sugar high before the crash that came with tasting over a dozen cookies at the Chili-Cookie Cook-off.  Handstand push-up practice at Shirley’s Strong Woman Gymnastics Clinic.  The Ride with Core documentary showing was pretty frickin’ inspirational. Kicking Noz’s butt on the Urban Course when we were the only two to show during Testing Week.  The purple tutu exchange throughout Ragnar Napa Valley.  Watching the adorable CrossFit Kids do air thrusters and push presses.  Wearing a ridiculous red garter on my leg with Steph as we rowed, lifted, and burpee’d through Buddy Battle 2014.  Pre-WOD sewing session with Shirley to make our incredible Technicolor flag for the Twilight Concerts at the Santa Monica Pier.

Any advice for people just getting started? Trust the coaches.  They watch.  They pay attention.  And if you show up to the same classes they really get to know you and what you’re capable of.  For the most part I’m someone who is overly cautious – I’m constantly being told that I can handle more weight.  For a while I was weary of the insistence on adding another plate or going up another size kettle bell.  I worried that this was just a crazy CrossFit thing – lift heavier, run faster, do more reps. Yeah, yeah…I’ll look real tough until a barbell comes crashing down on my head.  But I still remember the day when we were doing an EMOM with dead lifts.  Like everyone else, I was trying to progressively move up in weight when Matt told me my back didn’t look straight enough and that I should take some off my bar.  He helped me remove the plate, modeled the correct posture, and watched to make sure I could mimic it at the new, lighter weight. I knew then that the coaches had my back – literally in this case.  Sure, they want to see us get stronger, move faster, push ourselves harder, but not at the expense of our physical wellbeing.  They’ve never asked me to do something I couldn’t handle.  When they tell you to kick it up a notch, know that they are never setting you up to fail.  You can do it. 

What are your hobbies, interests and/or talents outside of CrossFit? My day job is spent playing a social worker at a nursing home in the Valley.  As much as I love kids, there’s something about the old folks that really gets me. When you spend enough time with the 85+ crowd you often feel like you’re working with kids, but every so often they hand over a nugget of wisdom that only someone with decades of life experience could provide. On the weekends I try to spend as much time outdoors as possible – hanging at the beach, running, hiking, biking – whatever will keep me in the sunshine.  But if I’m gonna be indoors you can usually find me in the kitchen.  I love checking out food blogs and trying new recipes.  I recently bought both a veggie spiralizer and ice cream maker and have been having a lot of fun experimenting with my new gadgets…zoodles or non-dairy pumpkin ice-cream anyone?


Friday’s Workout
Retest

“Lynne”
5 RFR
Max Effort Bench press (BW / ⅔ BW)
Max Effort Pull-ups

And Coming Monday
Old School Week!

For time:
400m Run
5 Clean and jerks (185/115)
500m Row
5 Clean and jerks (185/115)
120 Double unders
5 Clean and jerks (185/115)
**See 11/30/10**

 

 

 

 

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Last week, Kenny hosted two former Navy SEALs (Chriss Smith, owner of Trident CrossFit and CFLA’s own Mark Semos) on his Positivity Project Podcast, and they had a compelling conversation about mental toughness. Early in the episode, Chriss defines mental toughness as “the ability to control one’s actions [and] the ability to control one’s mind to do the arduous things in life.” He then goes on to say that “[mental toughness] gives you the ability to realize that only you are standing in your own way. If your mind is strong enough you can accomplish anything.”

Later in the episode, Chriss and Mark both describe their SEAL training as a window to themselves, or an opportunity that allowed them to look inside themselves and see what they could accomplish. What they saw and learned helped provide them with the mental toughness that was requisite for their job, and they still lean on that mental toughness today.

Now, I probably will never have the opportunity to experience the elite training that Chriss and Mark experienced. But I have other opportunities (of course not on that same elite level) on a daily basis to look inside myself to see what I can accomplish. Some of those opportunities are right here at the gym. Our workouts give me an opportunity to learn about myself. I’ve learned that I’m terrified of difficult tasks. I’m terrified of experiencing discomfort. And I’m terrified of failing. But through our workouts, I’m also learning that I truly am capable of more than I had ever thought possible, both inside and outside the gym. Chriss is right when he says only I am standing in my own way.

This is a powerful concept, and it was high on my mind during yesterday’s workout, which required a great deal of mental toughness. It so happened that I’d listened to Chriss and Mark on the podcast just hours before class. Their words absolutely had a positive impact on my mindset during the workout, leading me to a huge PR. I highly recommend you listen to the episode if you have a chance. You’ll even hear a few sound bites from our very own John Bonds!


Thursday’s Workout
Retest

A) “Cosgrove’s Evil 8”
6-5-4-3-2-1
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
**Hold onto bar during each round**
**Rest 90sec between each round**

B) Max reps in 2min
Sandbag ground to shoulder (100/70)

And Coming Friday
Retest

“Lynne”
5 RFR
Max Effort Bench press (BW / ⅔ BW)
Max Effort Pull-ups

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Yesterday, I failed. It was a day at the gym specifically designed to see how much improvement I’ve made over the past 12 weeks in the 20-rep-max front squat. It’s re-test week… and I’m used to actually seeing improvement – even if it’s just a little bit. I’ve been training every week for the past 12 weeks… and been at most of the workouts during which we’ve practiced our 20-rep-max front squat. 

But yesterday… I don’t know. I think the first thing that threw me was seeing for the first time that even with all the training over the past 12 weeks, I was potentially only going to increase my best effort by 5 pounds.  And that 5-pound increase was something I had achieved weeks before… today I felt like I needed to do more to make it “worth it”, even though inside I knew I wasn’t “feelin’ it”. An increase of just 1 or 2 pounds, over 12 weeks… really? Pfffft… hardly worth it. I would do it… and make it count.

I loaded the bar up with 185 – 10 lbs over my best from 12 weeks ago, and 5 pounds over my best effort in this cycle. I psyched myself up… convinced myself that, yes, I could do it… I could do anything. I got through the first 10 reps OK… knowing the second 10 was going to be rough… and by the time I got to 15, I was done. DROP.

I left the workout feeling down, dejected, even feeling like I was a failure. Yes, I know… silly… I’ve achieved so many amazing things over the past 20 years physically, even entertaining the idea that I’m a failure is ridiculous… and yet. There it was. I sat with it – in a straddle stretch after class for 10 minutes… reflecting during that time what I would say to myself if I was my own coach.

In those 10 minutes I found my compassion and empathy… and was able to forgive myself for judging myself as a failure. It wasn’t the failure that was getting me down, it was my own self judgement. Because the truth of the matter is… I’m pretty much anything in life but a failure (I’m sharing this because I’m sure I’m not the only person who has gone through these feelings after a workout at CFLA – and I know that you too, are anything but a failure!)

And then, after compassion and empathy, four words came to mind… the same four words that I used when I opened Petranek Fitness 10 years ago. 

“Show Up. Don’t Quit.”

Today… failure and all… today was a “show up day”. Nothing more, nothing less. And yes, there’s always this to look forward to… there will be plenty more failures on show up days. 

And quit? Hell no. 


Wednesday’s Workout
Retest Week

3RFT
800m Run
800m Row
200m Sandbag front carry (100/70)
**40min cap**

**See August 20 for test results**

And Coming Thursday
Retest Week

A) “Cosgrove’s Evil 8”
6-5-4-3-2-1
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
**Hold onto bar during each round**
**Rest 90sec between each round**

B) Max reps in 2min
Sandbag ground to shoulder (100/70)

**See August 21 for test results**

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As most of you know, November 1st marked the 10 year anniversary at CrossFit Los Angeles. This is no small feat. In fact, there are hardly any other CrossFit gyms that can make that claim, and some may never. It makes me very proud to be part of an original-ten box that keeps evolving and getting better.

So, this year’s Holiday Party will be special. It will be a 10 Year Anniversary and Holiday Party – more than a celebration, but an acknowledgement of who we are and how far we’ve come. It’s our diamond anniversary! We’re only 10 once so let’s blow this party out of the water. We’ll dress a little fancier, enjoy it all a little more, get in that photo booth a hundred times, and cheers with our CFLA family and friends often.

Mark your calendars now: Friday, December 12th from 7pm – 11pm.

And there’s an extra kicker: We are having a Member (and Staff) Lip Synch Performance! Find a song, get some friends to perform said song with you, practice a little, then perform it at the party. Simple yet fun, possibly side-splitting funny. You can do a solo act, too, if you like. The song needs to be four minutes or less. You can wear costumes, you can dance (please dance!). The intention is to bring in the next 10 years at CFLA with a highly-entertaining bang. I will set up sign-up sheets by tomorrow. You don’t need to reveal the song – or the name of your group. Just write the participants. Fun!

Lastly, if you’ve been a member at CFLA for a long time, please share old stories and if you have them, old photos. You can email me directly [email protected] or you can tell stories in the comments.

 


 

Tuesday’s Workout
Retest Week

1RM Power snatch (20min)
20RM Front squat (20min)

**See August 19 for test results**

And Coming Wednesday
Retest Week

3RFT
800m Run
800m Row
200m Sandbag front carry (100/70)
**40min cap**

**See August 20 for test results**

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Cycle Six is coming to a close.  It’s time to put the last twelve weeks of  front squats, sandbags, runs, bench pressing, hspu’s, barbell complexes, kipping pull-ups, and snatches to the the test.   Game on CFLA.  Celebrate your growth with PR’s.  


 

Monday’s Workout
Test

3RFT
15 DL (225/155)
50 DU
15 HSPU

**See August 18 for baseline test results.

 

Tuesday’s Workout
Test

1RM Power snatch (20min)

20RM Front squat (20min)

**See August 19 for baseline test results.

 

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Hometown:  San Diego, CA
Age: 25
Occupation: Former Restaurant General Manager; Currently, Niki’s running partner, prepping for the Avalon 50 Miler!
When did you first start CrossFitting?: June 2012
When did you first start training at CFLA?: Nov 2013
Favorite WOD: Anything with wall balls, rowing, or long workouts.
Least Favorite WOD: Anything with any type of gymnastics movements!

Tell us about you sports & fitness background:  My sister and I grew up playing sports. We were the girls playing neighborhood football with all of the boys. There wasn’t a day that went by that I wasn’t at some sort of softball, soccer, or volleyball practice/game. Ultimately, softball was my sport of choice. I played competitive softball all through middle school and high school, and eventually, softball is what got me into college. I was fortunate enough to play for Dartmouth College all four years—starting at first base for every single game. After graduation, I retired from softball. I spent the following years consistently working out and running, but was never able to fill the void of competitiveness or being part of a team that softball always provided me.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? One of my servers (in the restaurant industry) in Scottsdale was constantly coming to work with torn hands and sore muscles, and I was always giving her a hard time about it. Knowing that I worked out religiously, she challenged me to check out her CrossFit gym on their bring-a-friend day. Bored with my mundane workouts, and confident that I was already in great shape, I agreed to go. My first work out was Fight Gone Bad. It killed me—and I loved it. Never have I felt so exhausted so quickly. More importantly, I really enjoyed working out with like-minded people. I signed up that day and have been doing CrossFit ever since.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  Most significantly, I’ve seen my mentality of health and fitness change for the better. In college, I used to think working out at the gym had to be a 3-hour ordeal for it to count. I spent many hours at the gym, isolated with my headphones, running on a treadmill and doing ab workouts. Boring! CrossFit has played a big part in redefining my body image. Strength and functionality is what drives me now. I am less concerned about a number on a scale and more focused on being a well-rounded and strong athlete.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? CrossFit has been able to fill the void that softball left. I’m able to feed my competitive spirit while feeling like part of a team. I used to be that person who believed working out with other people only held me back. Now I do not know how I would be able to get up every morning if it wasn’t for my 7am and 8am regulars. For someone who has moved 8 times since graduating college, CrossFit has provided me with a much needed community and family.

Please share with us any favorite CrossFit / CFLA moments: The Buddy Battle was one of my favorite moments. Shout out to RyRy for being the best partner ever! I also really enjoyed the 2014 Open workouts. I feel like those 5 weeks really embodied the spirit and tenacity of CFLA. Mostly, I enjoy the day-to-day. I love my 7am & 8am classes. I love watching people break through personal barriers. Lastly, I truly enjoy “stretching”, mostly talking, with people after workouts.

Any advice for people just getting started?  Humility, especially for people who are already “fit”. We all have strengths; we all have weaknesses. Show up on the days with movements that are difficult for you. Stay consistent. Know your limits and scale things when appropriate.

What are your hobbies, interests and/or talents outside of CrossFit? Wait… we’re supposed to do things outside of CrossFit? I’m at the gym all of the time! On the rare occasion I am not at the gym, I enjoy surfing, playing flag football (summer 2014 champs!! Woot woot), and playing tennis with my sister. When I’m not outside, I do make time for quite a bit of TV… is the new Bachelor season on yet?


 

Friday’s Workout
Competition

 “Franklin Hill”
6 on the 6:00
**See 10/22/14**

And Coming Monday
RETEST WEEK

3 Rounds for Time:
15 DL (225/155)
50 DU
15 HSPU

Scaling for HSPU:
A) HSPU with head level with hands
B) HSPU with 1-2 Abmats under head
C) HSPU from box
D) Pushups

 

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