Happy New Years Everyone!!!

TODAY’S WORKOUT:
1 Mile Run – Every minute on the minute perform 5 Burpees.

Baker, very very sleepy at this hour.

TODAY’S WORKOUT:

8 x 100 M Sprints with 90 seconds rest between runs.

More Saturday morning group awesomeness!

TODAY’S WORKOUT:

400 M Lunge for Time.
Followed by 5 Minutes of Handstand Practice.

Courtney getting ready to pick up something heavy!

TODAY’S WORKOUT:

AMRAP 15 MINUTES:
10 Sit ups
15 Squats
10 Burpees

Donnie down under!

Today’s Workout:

10 Rounds for Count:
1 Minute Max Double Unders
30 Seconds Rest

Riv, proud to be a CPC'er and an American!

The Night Before Crossfit By Jeff Baker

T’was the night before Crossfit, when all through the house
River wasn’t stirring, not even a mouse;
The jump ropes were hung by the chimney with care,
In hopes that St. Glassman soon would be there;
The students were nestled all snug in their beds,
While visions of “Fran” danced in their heads;
And Eric in his ‘kerchief and Traver in his cap,
Had just settled down for a long winters nap,
When out on the lawn there arose such a clatter,
I burpeed from my bed to see what was the matter;
Away to the window I broad jumped like a flash,
I snatched open the shutters, I thrustered up the sash.
The moon on the breast of the new-fallen snow
Gave the luster of mid-day objects below,
When, what to my wondering eyes should appear,
But a miniature sleigh and eight tiny reindeer,
With a little old driver, so lively and handsome,
I knew in a moment it must be St. Glassman.
More rapid then sprinters his coursers they came,
And he whistled and shouted and called them by name;
“Now, Angie!  Now, Annie!  Now, Jackie and Cindy!
On, Karen!  On, Jason! On, Joshie and Randy!
To the top of the porch!  To the top of the wall!
Now dash away!  Dash away!  Dash away all!”
As dry leaves that before a wild Crossfitter fly,
When they meet with an obstacle, mount to the sky,
So up to the house-top the coursers they flew,
With the sleigh full of equipment and St. Glassman too.
And then, in a twinkling, I heard on the roof.
The prancing and pawing of each little hoof.
As I drew in my hand and was turning around,
Down the chimney St. Glassman came with a bound.
He was dressed rather plainly and his muscles were taught,
And his hands were all tarnished with torn calluses and chalk;
A bundle of equipment he had flung on his back,
And he looked like a peddler just opening his pack.
His eyes – how they twinkled!  His dimples how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
And the stubble on his chin was as white as the snow;
The stump of his pipe he held tight in his teeth,
And the ganja smoke encircled his head like a wreath;
He had a broad face and a little round belly.
That shook, when he laughed like a bowl full of jelly.
He was short and squat, a right jolly old elf,
And I laughed when I saw him in spite of myself;
A wink of his eye and a twist of his head,
Soon gave me to know I had something to dread;
He spoke not a word, but went straight to his work,
And he filled in the white board; and turned with a jerk,
And laying a finger aside of his nose,
And giving a nod up the chimney he rose;
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ere he drove out of sight,
“Merry Crossfit to all, and to all a good-night.”

Today’s Workout: The 12 Days of Christmas – CPC Style
12) Squats
11) Double Unders
10) DB Push Press
9) Box Jumps
8 KB Swings
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up

Round 1 = 12 Squats
Round 2 = 12 Squats, 11 Double Unders
Round 3 = 12 Squats, 11 Double Unders, 10 DB Push Presses etc.

Ryan with his first ever set of deadlifts!

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Rip

Today’s Workout:
“Chelsea”
1 Round Every Minute for 30 Minutes
5 Pull ups
10 Push ups
15 Squats

Someone in this photo is having entirely too much fun!

Sectionals are coming!  For those of you interested in taking a shot at this year’s 2010 CrossFit Games, there are going to be Sectional Trials (March 13^th @ UCLA) then Regionals in May, followed by the Games in July!  The sign up for sectionals is tomorrow December 23^rd (http://games2010.crossfit.com/)  so if you want to partake, please make sure to check that site and sign up asap on Wed.  CFLA is hosting this competition at UCLA and will bring the best of the best of the SoCal area together.  Even if you don’t want to compete, this is going to be an amazing event to watch and there are going to be ample opportunities to volunteer and help out as well.  Who’s in? 

Today’s Workout:
3-3-3-3-3 Snatch Grip Deadlifts (60-70% Effort)
Followed by 3 Rounds of:
1 Minute of Thrusters (95#/65#)
1 Minute of Pull ups
1 Minute of Rest

Baker bringing down the house!!

Well, if my calculations are correct, our first ever CrossFit Pacific Coast Holiday Extravaganza ended officially Saturday morning at around 11:57am.  Holy crap that was fun!  Thank you to everyone that came out Friday night and brought with you the continued spirit of community, ridiculousness and sheer unadulterated awesomeness that abounds here at CPC!!  My cheeks are still sore from laughing so hard all night, and I believe that a new “flipping” tradition has been established here.  A special thanks to Jeff Baker for his amazing rendition of T’was the Night Before CrossFit (and for showing up at 8:30am to help us clean up)!  We’ve got a solid week of training left before we break for the holidays and look forward to seeing you all back in the gym today and tomorrow. 

Today’s Workout:
5 Rounds For Time w/ (75#/45#)
5 Presses
10 Push Presses
15 Push Jerks

 Followed by 3 Rounds with a partner of:
Max Calories in a 2 Min Row.
Partner 1 rows for 2 minutes for Max Calories and then rests while Partner 2 does the same.  3 rounds each per partner.

KJ Inverted in New Zealand - Top Gun style.

Last night KJ and Donnie returned from a few weeks in New Zealand where they got to check out CrossFit Christchurch (www.crossfitchristchurch.com).  If you’re going to be out of town this holiday season and feel inclined, we encourage you to check out the local CrossFit in the area. It’s always great to pick up a tip or two from the coach there to bring back and share with us.  Just make sure to take a few handstand shots! 

Today’s Workout:
5-3-2-1-1-1 Clean and Jerk
Followed by a 1 Mile Run for Time