4 Days into the Challenge.. How is everyone doing? Need help with what to eat? When to eat? How much? Lets hear what you have to say.

Did you watch that video yet? Well, this is what happens when you watch too much SpaceBalls and you eat grains. Its pretty astonishing really. On a serious note, Photoshop, and what you can do with it are pretty amazeballs. Stop looking at Magazine covers and thinking its real.

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Servando.. you ask and you shall receive.. WHAT ARE ROOTS, TUBERS, and BULBS he asks?

Roots/Bulbs/Tubers: Beets, carrots, celeriac (celery root), garlic, green onions, horseradish, leeks, onions, parsnips, Sweet potatoes, white potatoes (remove the skins), radishes, rutabaga, shallots, turnips, yam, maca, jicama, ginger, cassava, manioc, yucca, taro, water chestnut, artichoke, fennel.

Other Safe Starches: Acorn, kabocha, butternut, delicata, pumpkin, , spaghetti green plantains

EMOM 8 minutes.
Bench Press: Complete 5  reps @ 70% of your 1rm from last week

10 rounds
6 Hang Cleans (95/65) (odd minutes)
6 Thrusters (even minutes)
6 pull ups
plate push up and back (every other round)

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Community

First who is that lady on the far left, she is almost a different person now!

With the “Open” finished many Balboans have experienced a heightened awareness of what it means to try and compete in the sport of CrossFit. The “Open” was a series of tests designed to challenge each individual not just physically but mentally as well. Whether it was decreed that we all complete burpees, thrusters and deadlifts, we rose, we stood fast and we pushed ourselves to levels we maybe never knew we could get to. I recall watching Jeff, Pete, Case and Tom, to name a few, who managed to deadlift new Personal Bests during the heat of that infamous deadlfit/box-jump (step-up) workout. Not only did they pull new 1rms, they were able to do it for multiple reps. The common theme here was you all as athletes chose to push yourselves past what you felt comfortable doing. there was little fear, little hesitation, just a willingness to “Do”.

This leads me to beg the question, who’s ready to compete outside of our walls. Not for glory but for personal challenge. On this note, our lovely Cali has written a great piece on her experience with both competition…. READ ON

One of the biggest misconceptions about CrossFit is that competitions are for competitors.  It reminds me of when I was in high school and people would say “Oh, you’re a gymnast..” and I would respond “No, no, no.  I’m on the gymnastics team.”  I fully understand why people would be inclined to shy away from the pressure that comes with that kind of competitive label.  In CrossFit, I am  starting to find that this issue is somewhat regional.

Probably one of my most annoying qualities is that I compare everything to the east coast.  I can’t help it…it’s what I knew for most of my life and you have to admit, there are a lot of differences.  When it comes to CrossFit, it is different things to different people and athletes compartmentalize it within their life in a way that best suits them.  That concept is not regional.  

However ,there is something that differentiates the crossfitters of the east coast from that of the west coast.  For various reasons, there is a real reluctance to compete by your average gym-goer out here.  This observation does not come from my own anecdotal research but also from many conversations with gym owners, managers, and athletes around the area.  

 I spent countless hours visiting over 20 gyms all around Southern California last week and after speaking with coaches it was clear to me that we were all baffled by the same thing: “Our members just aren’t that into competing.”  On one hand, it comforted me knowing that my challenge getting Balboans to get more involved with the Power Athlete Team Series and Badges for Life wasn’t unique.  On the other hand, it made me incredibly sad.  

I came from an environment where people were clamoring to be a part of their crossfit community.  The athletes I’m referring to were not “good” per se but for some reason didn’t feel inhibited by their lack of ability.  What makes the difference?  Is it that folks are so concerned with being perceived as perfect that they’d rather not take the risk of coming in last place?  Is it that we as coaches have misrepresented the sport of crossfit and made it out to be too serious because we happen to very passionate about progress?  Sometimes I wonder if it’s a chicken-egg scenario in which the environment shapes the athlete’s level of involvement.  I feel that our staff has encouraged people to compete but to little or no avail.  

 The question is really…why compete?  It’s actually really simple.  No one has ever done a competition and then looked back on the experience saying “I really regret doing that”.  We come in everyday and bust our ass to get better, our friends workout with us, we get together outside of the gym, we are a part of something special.  You would be amazed at how fun these little throwdowns can be and just how they bring the already close community even closer.  It’s about getting together and pushing towards a common goal and then looking back on it saying “I’m so glad I did that and I can’t wait for the next one”.  

 The TRUTH about competitions is that most teams are terrible.  Absolutely terrible.  From scaled to Rx, most these athletes are not there to win $10,000, stand on the podium, or make a name for themselves. They are simply there because it’s what we do.  We exercise everyday with our friends and at events it’s even more fun when we get dressed up and do it in front of people.  It’s as simple as that.  Even still, people have excuse after excuse and hold reservations about something they know nothing about…particularly those who have never competed.  

 I get it.  It feels foreign and you don’t know what to expect.  You don’t want to let your teammates down, be embarrassed, or cave under the “pressure”.  These are all things we deal with in our personal and professional life everyday.  This is why you need to compete…we all do in some form or another.  Sports psychologists have proven that the confidence you gain through sport translates to one’s ability to deal with stress in other facets of our life.  This is why I say no one has ever regretting competing.  It is one of the best things you can do for your confidence regardless of your ability.   This is why it literally pains me that people seem to be so opposed to competing.  As we get older, we chose to live life with minimal risk.  It’s precisely that risk, attacking our fears head on, that allow us to grow as individuals.   

-Cali Hinzman

3 rounds
15 Ball Slams
15 Box Jumps

-Rest 5 minutes-

3 rounds 
400m run/500m row
40 Sit Ups
40 Back Extension

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bullWe are on Day 3, how is everyone doing? Had some slips in application? Fear not slips happen you just got to grab the bull by the horns, literally. You are the captain of your ship, we all veer off sometimes, the wind blows, currents rush, but it is up to you and only you to right the ship

On a slightly related topic, as many of you know Jim Kennedy is a man whom seeks adventure and joy. Jim is currently on an adventure of a lifetime, one of which  he has been lucky to do more than just once. Venturing to lands of the orient. Follow the man’s brilliant photographic journey

JimKennedy

Photo Cred: Jim Kennedy

I’m going to be posting a lot of images and details about my trip on my new website that shows all my non wedding work. Hopefully if you are ever planning a trip to this area my blog can help with some useful tips. Be sure to check it out. Just posted my first blog post. Here is the direct link.  -Jim

http://jimkennedyphotographer.com/vietnam-photo-adventure-hanoi/

Back Squat 5/65% 5/75% 3/80% 2×10/65%
*you should be able to get through the 10s with only a little struggle around reps 8-10

7 Rounds
7 Hang Power Snatch (75-95/55-65)
7 KTE
then complete
75 Push Ups

 

Comments (1)

The Scale

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If you havent heard we are on Day 2 of the 6 week challenge. Everyone should be taking this upcoming 6 weeks to implement the Paleo-ish diet that we have outline here on this website as well as on the e-mail that was sent out late last night. If you have any questions about how to implement please reach out to Ben@CrossFitBalboa.com or discuss with one of the coaches and we will get you where you want to be.

Second, part of this challenge is to step on the scale and weigh yourself. The goal here is to have a marker to reference alongside before and after photos.  Weighing yourself is just one measure of progress, although its a poor measure on its own, it is still a measurable and re-testable point. The purpose here is that weight for all of us should be an insignificant measure of health and personal value. Instead people need to step away from the pressure of our society to fit some sort of BMI measure and rather value how clothes fit and how you feel in the mirror. I could go on and on about this but I shall leave it at that.

Weigh in and take photos!

5 rounds
1 minute on 1 minute off
Max Effort Row

EMOM 16 minutes
Minute 1,5,9,13: Complete 8 Burpees
Minute 2,6,10,14: Complete 1 minute Pillar Hold
Minute 3,7,11,15: Complete 12 V-Ups
Minute 4,8,12,16: Complete 12 KBS (American)

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The passed two months here at the gym have simply flashed by and here we are already 14 days into the month of April. Taking a look back at the months of February and March.

The “Open” brought with it 5 weeks of seemed chaos. The “open” provided many firsts for people; Jordan and Ethan were able to get their first ring muscle ups, quite a few people pulled new PR deadlifts for multiple reps during 14.2, and even more getting their first couple double-unders. With the ups of the “open” there were also the revelations that we need to work on our weaknesses. For life will always give you what you hope it wont.

More recently last week it seemed that everyone managed to PR their base lifts– the squat, deadlift, and bench. As we move into this week and passed Tax day let us keep the momentum and drive moving forward into summer and more abruptly as we press the gas pedal down over the next 6 weeks during our #BalboaJacked Look Better Naked Challenge

#BalboaJacked Look Better Naked Challenge Important Notes
-Need to weigh in and have photo taken by Wednesday.
-Photos will be taken at the gym unless you absolutely do not feel comfortable with one of the coaches taking your photo.If this applies to you please take a photo from front, side and back and email to Ben@crossfitbalboa.com otherwise We will take these in the Shirt Room
-Check your e-mails for Nutritional outline for the next 6 weeks
-Sign up on the white board for accountability.

Spend 15 minutes to build to a 1rm power clean

4 rounds
7 PC (use 60% of todays 1rm) *
14 lateral hops over the bar
21 air squats
200 m run

Comments (4)

kickstartjeans

The unforeseen reality of getting jacked is this realization that clothes fit entirely different or maybe just dont fit at all. Mainstream clothing lines will tell you, you arent normal, that being athletic, having quads, hamstrings and that ass means you cant fit into any stylish pants (that was a lot of punctuation used poorly). That time is over thanks to “Barbell Denim”

PREMIUM DENIM THAT MOVES WITH YOUR BODY 

Barbell Denim uses technologically superior denim designed to move in complete sync with your body. With our jeans it almost feels like you’re wearing nothing. 

Designed for athletes, these jeans are made to fit comfortably over muscular legs by accommodating your quads and butt without forcing you to buy larger sizes for the small waist you work so hard for.

However, Barbell Denim will accommodate any body type. Even if your legs aren’t particularly muscular, Barbell Denim will still look amazing on you and feel even more amazing as you move in them. Our hybrid denim stretches both ways so that it can compliment smaller legs, while still easily stretching to accommodate larger legs as well.

Help Contribute to their KickStarter program here… 

15 minutes to find 1rm Bench Press
1 x max @85% of 1rm

Complete 100 Wall Balls for time
*At the top of each minute buy in by doing 5/3 KTE

Comments (1)

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Yesterday I had the opportunity to coach every single class and each hour I found myself continually impressed with everyone who put forth the work yesterday. Boom! Lots of weights lifted, PRs shattered and all out awesomeness.

If you found yourself not setting a new personal best fear not, your time will come

-Spend 10 minutes find 1 rm weighted chin up
*if you cannot do a strict chin up. complete 4×3 negative chin ups with :04 eccentric load
-Spend 10 minutes find max height box jump

4 rounds.. 3 minutes on 1 minute off
12 DB step ups (20″, bench)
10 v-ups
8 HR push ups
6 pull ups
4 plate pick ups (45/35)
2 broad jumps (6′ target)

Comments (1)

ultimatewarrior

Just one day after being inducted into the WWE Hall of Fame, the beloved Ultimate Warrior has passed away at the age of 54. For those of you whom were raised on good old fashioned wrastlin’ you may remember any one of his epic battles against the odds and first claiming the WWF title in 1990. He was a revolutionary and an inspiration to countless people on their road to individualism, self expression, face paint and being straight up jacked!
May you RIP Ultimate Warrior, James Hellwig. Thank you for your service and industry

Spend 20 minutes : Find 1rm Deadlift 

12 min AMRAP
20 Sledge Strikes (10 Left, 10 Right)
1-way plate push
10 Burpee to 6″touch
1-way plate push

#BalboaJacked Look Better Naked Challenge 

On the heels of this past weekend’s “Stupid Easy Paleo” Seminar, this week’s testing and the increasingly awesome weather, it is that time again to take the next step by challenging ourselves to live better lives. Since the new year there have been many ups for many of our athletes here at Balboa. Just this week PRs have been getting broken and set. Heck after 18 months of frustration Tim Burgess finally strung some 12 pull ups together (Boom diggity Tim) With little successes comes many frustrations, so in order to keep the train rolling forward as we move into shirtless and bikini season lets get physical, physical.

So without further ado. This year’s “#BalboaJacked Challenge” will also be a “Look Better, Feel Better Challenge” The “LBFB” is a 6 week challenge beginning April 14th  through May 23rd focusing on making healthier choices in both sleep and diet in order to improve your overall health and happiness. Whether you think you have your nutrition dialed in or you are starting from way in left field, this is an opportunity to take the next step and dial it all in. Whether your goal is to improve body composition, lose fat, gain muscle mass, making subtle or whole sale changes to your diet will carry over to your everyday life

Things you need to know:
-Challenge starts this coming Monday, April 14th and runs through Friday, May 23rd
-Participants will weigh in and have their photos taken at the gym on the day of beginning
(Photos will remain private unless permission is given to share)
-Participants will be judged by both their peers as well as the coaching staff
-Three Categories for review: Aesthetic change, consistency and participation at the gym, and sleep
- Plenty of nutritional advice will be given out via e-mail and website
- Must Have GOALS! that are Singular. Measurable. Attainable. Repeatable and Testable

Want to be a part of it? I know I do.
-Sign Up on White board in gym
-Winner’s both male(1) and female(1) will receive a free months membership and some other cool secretive things

Comments (4)

ReachForIT_Sprague

Congratulations on all the PRs yesterday in the squat. It was awesome to see so many people push themselves to new limits. The numbers that we will be finding over the course of the next two weeks will be pivotal in your and our progress over the next coming weeks.

If you never reach out you may never know what is within your grasp. Keep reaching deeper in yourselves and progress will be yours.

Now for those of you who did not set a new personal record, fear not, winter is not coming, but rather summer

On the tails of this Sunday’s “Stupid Easy Paleo” Seminar we will be embarking on a Look Better Naked:Balboa Jacked challenge beginning next Monday. Details to follow on tomorrow’s blog. Lets keep the ball rolling

OTM for 12 Minutes
1 PC +1 HC (start at moderate weight and add 1-2kg each minute)

2 Rounds
50 Double Unders (25 fails)
40 Mountain Climbers
30 T-2-B
20 Calorie Row
10 HSPU

Comments (3)

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Back Squat 10@ 50% 8@60% 6@70% 3@80% 2@85% 1@90 1@95
3 Attempts at a new PR

Helen
3 RFT
400 M Run
21 KBS 24/16
12 pullups

Comments (6)
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