Crossfit Balboa

MovNat Discount!

Luke — Fri, 03 Feb 2012 06:24:33 +0000

Remember when climbing, throwing, pulling, jumping and falling were all the rage? Yeah… when we were kids… But i’m talking a week from now! Our friends over at MovNat are heading to the OC to put on a full day of play in one of our local parks (TBA). Cliff and Erwan were nice enough to extend a $50 discount to all of our members so contact Luke for details. Check out the event registration page for pricing, and a description of the work shop. I know I’ll be attending, who can resist a full day of play?

Time is running out to to sign up, so register now!

Lift
Bench 1RM, 3 x 3 at 90%

WOD
7 rounds for time

10 push press
10 pull ups
20 double unders

Post WOD
ARMageddon

Most

Ben — Thu, 02 Feb 2012 13:45:46 +0000

Kevin and Bonwell.
“We dont stretch very often but when we do, always have a spotter”
Kevin since you decided to cover your eyes in shame, i shall call you out. Regardless of the humor here, Stretching your lats is vital to helping all of your movement get better. If you need some help stretching ask a coach or the spotters in the picture, Ropko and Bonwell.

Power Clean 3 on the minute for 10 minutes

Tabata’s
DB Bent Over Row (alt arms)
Incline Push ups
Farmer Carry (AHAP)
rest 5 minutes
Tabata Row (goal is 1000m, men, 900 women)

Groundhog’s Day

Jesse — Wed, 01 Feb 2012 06:14:15 +0000

Happy Groundhog Day folks. Legend has it that on the 2nd of February, a groundhog will leave his burrow. If said groundhog sees his shadow he will be angered, forcing another 6 weeks of linear progression and cold winter temps upon us. If the rodent sees no shadow he will be appeased, permitting us a deload week and an early end to winter.

Of course legend aside, groundhog’s day is also the name of a movie by the great Bill Murray in which he is forced to repeat the same day over and over agin for (according to a Harold Ramis interview) for somewhere between 30 and 10,000 years. That’s a lot of days. Due to the movie’s station in popular culture, mundane or trivial tasks, repeated day after day are sometimes referred to as being stuck in “groundhog’s day”. Do you ever feel your training or diet has a bit of groundhog’s day to it? Break up the monotony! Get weird! Tell a trainer “hey dude, let’s do something a little different for the warm up today!”. Getting stuck in a rut is never a good thing but on the other hand, did you see the end of groundhog’s day? Bill Murray changes his curmudgeonly attitude and becomes a master of well, pretty much everything! That could be you!

Happy groundhog’s day folks!

Got to come in to see: There is a list of exercises in the gym that you as an individual get to choose from: lets call today
“The Buffet of Gloriousness”

Remember Spring Break and SUmmer are just around the corner, dont be lame! show up on Wednesdays!

Ben — Tue, 31 Jan 2012 17:23:46 +0000

Spartan Race…Congrats to our guys who finished this past weekend. Looks like the training works but sorry there is not much we can do to prepare you for the sun and Jason always wear sunscreen!

*** New Shirts are here so get them while they are hot!! We also still have a stock of some of the old Zombie shirts, $10 for the zombies.
Press 5rm, -10% 2x max
15 min AMRAP
10 DB Clean + OH (AHAP)
5 Burpee
10 Toe-2-Bar

What’s Cookin?

Jesse — Mon, 30 Jan 2012 06:42:59 +0000

We all watch what we eat, strict paleo, gluten free, etc, etc, etc but how much attention do you pay to what you cook your meals in? New evidence suggests that nonstick cooking pans may be releasing some nasty chemicals into your body! Chemicals known as PFOA and PFOS can be found in food cooked on non-stick surfaces and research indicates that these chemicals may actually counteract the ability of vaccines to protect children from illness! That’s some scary stuff. Do yourself a favor and spend some of your obsessive food geeking time worrying about the pot itself and not just the food you put in it!

Sciency stuff

Front Squat 3rm, -10% 2x max
3 rounds: 1 min @ each 1 min rest after each round
Wall Balls
Ring Pull ups
Handstand Hold
Double Unders

Spartan Race

Ben — Fri, 27 Jan 2012 13:46:11 +0000

Just wanted to wish our guys and gals luck who are competing in the Spartan Race. Be sure to take pictures so we can provide some evidence that you did in fact go and finish (ED). Harris take the momentum you have from almost completing 17 rounds of Death By Burpee yesterday and show that electrical wall who’s boss.

On a different note its Bench and Accessory Friday” Just a friendly reminder that although we try to program as much as we possibly can in an hour’s time, there is always room for more. If there is something you need to work on and believe it or not there just might be something, take the time and ask a coach, fellow athlete, or a friend for some help or ideas.

Bench 3rm, -10% 3×3
DB Bent Over Row 3x max reps
For time
100 evil wheels
50 strict chin ups
100 Good mornings (bar)
*break up as need be

I am Kind…

Ben — Thu, 26 Jan 2012 05:15:49 +0000

Keeping up the week of pep for the upcoming Spartan Race of which we have a couple brave souls entering, we announce our very own Xerces. We, well some of you (us) did a modified version of the workout 300 yesterday so you were able to experience a little bit of joyous sweat and maybe some tears holding up 135 for your wipers, so now after becoming an honorary Spartan, we now announce your enemy, or better yet Xerces (he is merciful as well as all powerful). Before taking this picture I kindly asked him to remove the facial jewelery as well as grow a beard for fear that Dino or Lenny might violently attack him for pillaging their homelands. Dont mind the flannel, facial hair, and loose knit beanie those are all super imposed as well. He is merciful as well as kind and giving so if you are so obliged to meet him, ask for vast riches but I assure you that giving in to his whims and wills will only lead you down a path of destruction.
Rumor has it, the motorbike he rides is actually a giant elephant in disguise.

On a side note, Xerces demands that you allow us to take your headshots for our new members wall that shall be arriving shortly after our camera’s steal your souls. Please promptly oblige before he blots out the sun..again.

www.youtube.com/watch?v=zvILGIIVsMU

Deadlift 5rm

“Death by Burpee”

This Is Sparta!

Jesse — Wed, 25 Jan 2012 04:51:19 +0000

Say hello to Dino, CFB’s master of disaster and the only Greek thing to have more odes written about him than an urn. Dino is known for his tenacity, impeccable fashion sense and commitment to myofascial release. Is Dino a Spartan? Probably. Dino is a tough character and I’m quite sure that if you had 300 Dino’s crammed into a narrow canyon passage, few armies would bother trying to go through them. Dino exhibits the mental fortitude and perseverance that manifests in results. Take a page from Dino’s book, show up every day, work your tail off, have a good attitude and you’ll see results as well.

Also, if you see Dino in the gym, give him a hug. He’s a hugger.
So in honor of our favorite greek we shall do something that the cast of “300″ may or may not have done prior to being airbrushed into every woman’s heart and every Persian’s nightmare.

“modified 300″
25 supine pull ups
25 Deadlifts/ RDL’s (135, 95)
25 Hspu
25 Box Jumps
25 wipers
50 KB/DB Snatch
25 wipers
25 Box Jumps
25 Plyo Push ups
25 Front Squats (135,95)
25 Supine Pull up

One Milllllllllion Dollars!!!

Jesse — Tue, 24 Jan 2012 08:34:37 +0000

I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!

Now, this may be incorrect so keep your shirt on (I know, you Crossfit, that’s hard to do) but last year’s total purse was a million and with the escalation of the games this seems very possible. So, how motivated are you now?

Push Press 3rm, -10% 2×5

4 rounds
400m run
25 KBS
20 Prone- Knee to opposing elbow

Winners And Losers

Jesse — Mon, 23 Jan 2012 06:52:00 +0000

This was a sad day for me, my beloved 49ers lost. I speak only for myself and not the gym as I’m sure many people care nothing about the team or football in general. I guess the Niners will be taking a few weeks off and then they’ll be right where you are, training for life. The only difference is that for them, life is pretty darn specific. If you see me around the gym feel free to give me a hug or possibly bring me a puppy to wrassle with. That would make me feel much better.

www.youtube.com/watch?v=ijZRCIrTgQc

Lift: Weighted Step Ups 4×12 (6 each leg)

WOD: “Grindy”
3 rounds
10 Clean to OH (135, 95)
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)