http://www.CrossFitLA.com/cms/index.php en michael@crossfitla.com Copyright 2009 2009-07-24T15:21:23+00:00 CrossfitLa-SantaMonicaBeachhttp://feedburner.google.com http://www.crossfitla.com/cms/index.php/beach/thanks_for_the_memories/ All great things eventually come to an end. As our school changes and grows we are always looking for the best ways to foster growth and bring the community closer together. We decided that the most effective way to do this is to teach all of our classes in one location - so we are inviting all of our beach members into the gym. As the beach program comes to a close we want to thank everyone who made the last year a whole lot of fun! I've learned a TON from all of you guys by being your coach and programmer for the last year and being allowed to use the beach to apply CrossFit to a completely unique environment and in ways that I never would have been capable of in the gym. I'm excited for everyone coming into the gym - there's a whole battery of new things that will continue to develop you as an elite athlete. Thanks to the beach members and to all members of CFLA who joined us at the beach from time to time to get a little sand in their shorts!

]]> 2009-07-24T15:21:23+00:00 http://www.crossfitla.com/cms/index.php/beach/rockin_the_handstand/ Ever since the gymnastics seminar, Agatha's handstands have improved dramatically! Whod've thunk it? Today's Workout 100 yard suicide runs by 20 yards 800m sandbag carry 100 yard reverse suicide runs by 20 yards


Today's Workout
100 yard suicide runs by 20 yards
800m sandbag carry
100 yard reverse suicide runs by 20 yards]]> 2009-07-22T13:07:55+00:00 http://www.crossfitla.com/cms/index.php/beach/clay_prepares/ Clay takes a moment before going for his one legged squats last week. Today's Workout 100m bear crawl 100m crab walk 75m bear crawl 75m crab walk 50m bear crawl 50m crab walk 25m bear crawl 25m crab walk


Today's Workout
100m bear crawl
100m crab walk
75m bear crawl
75m crab walk
50m bear crawl
50m crab walk
25m bear crawl
25m crab walk]]> 2009-07-20T13:20:36+00:00 http://www.crossfitla.com/cms/index.php/beach/hitting_the_surf/ One of the great things about training at the beach is that when it warms up we can use the water as an obstacle as well! Here's the crew on Wednesday - check out Ray, he didn't get the message about getting wet! Today's Workout 5k fun run repeat the course 2 times


Today's Workout
5k fun run

repeat the course 2 times]]> 2009-07-17T13:41:04+00:00 http://www.crossfitla.com/cms/index.php/beach/little_by_little/ Melissa's been practicing her double unders and she's starting to get them with some consistency! Show up, don't quit. It works! Today's Workout 3-5 rounds - each round for time Start round in water at waist line 20 jumping jacks sprint to lifeguard station 20 sandbag OH walking lunges 300m sandbag run (around next lifeguard station) 20 sandbag thrusters rest


Today's Workout
3-5 rounds - each round for time
Start round in water at waist line
20 jumping jacks
sprint to lifeguard station
20 sandbag OH walking lunges
300m sandbag run (around next lifeguard station)
20 sandbag thrusters
rest]]> 2009-07-15T16:26:05+00:00 http://www.crossfitla.com/cms/index.php/beach/outside_the_box/ There are lots of ways to train the way you run. Do you always run the same streets? The same route? Vary it up a bit - not just in distance and speed, but in terrain and location and see how much things change. We did a workout on the pier last week - clomping around on rough hewn wooden planks! Today's Workout 400m backwards run 24 Hindu push ups 18 v-ups 12 pistol squats each leg 800m backwards run 24 Hindu push ups 18 v-ups 12 pistol squats each leg 400m backwards run


Today's Workout
400m backwards run
24 Hindu push ups
18 v-ups
12 pistol squats each leg
800m backwards run
24 Hindu push ups
18 v-ups
12 pistol squats each leg
400m backwards run]]> 2009-07-13T17:31:58+00:00 http://www.crossfitla.com/cms/index.php/beach/Hooverballfriday/ Melissa's sister, Julia, joined us on Wednesday. Here she is, showing her stuff on the Hooverball court! Today's Workout 3 rounds 500m run 20 push ups 1 rope climb 20 wall jumps 1 rope climb

Today's Workout
3 rounds
500m run
20 push ups
1 rope climb
20 wall jumps
1 rope climb]]> 2009-07-10T13:28:27+00:00 http://www.crossfitla.com/cms/index.php/beach/agility/ Agatha and Brandi practice their sure-footedness on the agility ladder during the workout on Monday. Today's Workout 12 thrusters 100m pier hill sprint 12 sandbag swings 100m pier hill sprint 24 push ups 100m pier hill sprint 12 sandbag swings 100m pier hill sprint 12 thrusters


Today's Workout
12 thrusters
100m pier hill sprint
12 sandbag swings
100m pier hill sprint
24 push ups
100m pier hill sprint
12 sandbag swings
100m pier hill sprint
12 thrusters
]]> 2009-07-08T13:39:03+00:00 http://www.crossfitla.com/cms/index.php/beach/balance/ Brandi works here on one of the 10 general physical skills - balance - the ability to control the placement of the body's center of gravity in relation to its support base. Next skill on the balance beam - agility. Get from the ground to the beam without your hands! Today's Workout 4 rounds 20 burpees 15m balance beam walk raised agility ladder - forward raised agility ladder - backward 12 ring rows


Today's Workout
4 rounds
20 burpees
15m balance beam walk
raised agility ladder - forward
raised agility ladder - backward
12 ring rows]]> 2009-07-06T13:45:39+00:00 http://www.crossfitla.com/cms/index.php/beach/roll_along/ Tim creates a mini sandstorm as he sprints with the sandbag Today's Workout 500m sprint 3:00 rest 300m sprint :30 rest 200m sprint 3:00 rest 300m sprint :30 rest 500m sprint 5:00 rest Tabata Pull ups


Today's Workout

500m sprint
3:00 rest
300m sprint
:30 rest
200m sprint
3:00 rest
300m sprint
:30 rest
500m sprint

5:00 rest

Tabata Pull ups]]> 2009-07-03T15:21:37+00:00