Gratuitous Photo

I have nothing further to add, other than to give a shout out to CrossFit SurfCity die hards. We need to get a good one soon!

Show Me the Money!!!

TRAINING IS NO LONGER FREE AT CROSSFIT SURFCITY!!! Ok relax, it is but here is a thought that originated with one of our athletes (MK): He asked me, "If you are not willing to accept any payment, is there a charity I can donate to on your behalf?" What a great idea! So I thought about it and did a little research and here is the charity: The Marine Corps-Law Enforcement Foundation (www.mc-lef.org). Basically this charity provides help to the children of fallen soldiers and federal law enforcement officers. Check out the site.

So here is the deal: If you are happy with the training and want to donate a little cash every once in a while, send it to the above charity. Do it in your name so you get the tax deduction. If you would rather just give me the money, you have my word it will get to the charity. Whatever you prefer. And this is totally voluntary. Just thought it would be a good way to give back. Let me know what you guys think.

Before I leave, I just want to give BB a shout out for his awesome session on the O-lifts today. This guy is looking good and has had just a few sessions. He'll be cranking some weight in no time. Real fun to coach. Nice work!!!

November Calendar is up...just in time.

I have posted the days I will be able to coach in November. Please note the change: If you want to come to the park to workout and want me there, e-mail me to let me know you are coming. Then we can set-up a time that will work best for you (around 6am or around 5 or 6 pm). This seems better than me showing up at the park and waiting for...no one! So basically all sessions are on request. I have a couple guys doing this now and it works fine.

About the guys learning the Olympic lifts. These guys are doing great. Both have been quick learners and one has good enough technique to demonstrate to others! I have had a lot of fun coaching these guys. I hope they are having as much fun as me and are happy with what they are learning!!!

Who's Idea Was This?

CrossFit SurfCity crew members (the abridged group) got together on Tuesday night at 8 PM. The workout got going at about 9 PM. First up, a Coach Reeve and Coach Everett favorite: The 10 Minute Drill. Here, you do a power clean/hang clean/power clean combo every thirty seconds for 10 minutes. 60 total reps. Speed on the bar and attacking the weights each time. Coach Reeve, a wrestling All-American uses this drill with many sports but loves it for wrestlers. His guideline is for the wrestler/grappler to put his weight class on the bar and do this drill. Try it!!! Good technique is a must. Arm pulling will be seriously punished.

Next we hit a small circuit: 50m tire flip (jumping into and out of tire on each flip)/30 KB swings (2 pood)/100 yard run with 175 lb sandbag. Good stuff. A very satisfying workout that left us excited for the next one. Workout with your boys like this and you know they got your back. That is what CrossFit is all about.

Note: please don't send comments about the elbows not going through. Only video does this drill justice. Trust me, the elbows were flying but we were banging out reps pretty fast and didn't post for pretty pictures. If you want to see this drill live, come visit us.

Workout Partner

I just wanted to give a shout out to my workout partner. She is a CrossFitting stud. She cleans and snatches with great form (thx Coach B), slings KB's and hammers out pullups. She is also a great coach. Any female athletes looking for a role model need look no further!!! I'm proud of you.

CrossFit Hits The High Seas

I just returned from my first cruise (no I'm not in the Navy...this was one of those wimpy Love Boat excursions.). It was a 7 day trip to Puerto Vallarta, Mazatlan, and Cabo San Lucas aboard the Diamond Princess. Now that's a big boat.

We dropped our luggage off in our room and headed straight to the "Fitness Center" to check out the facilities: a jogging track (approx. 160m), a basketball court, and weight room with a bunch of Cybex machines and dumbbells up to 50 lbs. And an 8 foot high ceiling. I had to improvise a bit. I used the DB's in the gym (and on deck occasionally) and did my bodyweight exercises on deck. I did pullups from any piping I found overhead. I ran on the track and even used the machines once (yuck). I did one workout in the early afternoon and one at about 2am everyday.

Day 1:
Workout #1: Fran: 21-15-9 Thrusters (45lb DB's)/Pullups from piping overhead.
Workout #2: 160 m walking lunges with 25 pushups/25 squats every 20 strides

Day 2:
#1: 3 rounds: 15 squats with 50 lb DB's/1 Arm Bench and Row x15 with 50lb DB's
#2: 5x10 pullups/7x3 handstand pushups

Day 3:
#1: DB Squat Clean with 45 lb DB's x 10/10 pushups. Did 10 sets in 18:10.
#2: Tabata bike

Day 4:
#1: 5 rounds: 5+5 One Leg Squat/1 Arm DB Press (50lb)/Lat Pulldown x 10
#2: Max Pullups x 2/ Max Pushups x 1

Day 5:
#1: Machine Circuit, 10 reps at each machine. Really reminded me how bad machines suck. I will never sell out!!!
#2: 400m run/50 pushups/400m run/50 squats/400m run/50 situps/400m run/50 pullups

Day 6:
#1: 1 mile swim
#2: 10,9,8,7,6,5,4,3,2,1 reps with 50 lb DB's on Hang Squat Clean/RDL/Military Press. Exercises done one right after the other with no rest. Minimal rest between sets. This was my wife's invention...very cool (Thx LR!!!)

Day 7:
#1: Angie (100 reps of pullups/pushups/squats/situps)
#2: 3 x 800m + 50 pullups.

I had a great time putting these workouts together and making the most of the situation. Like Coach B (and FDR) says, "Do what you can, with what you have, where you are.” But I'm glad to be back on firm ground in my garage. Pictures to be posted soon (thx JG).