Blog

Extracurricular Event Updates For December:

This Sunday, December 6th 10am: USA Weightlifting Meet At CrossFit NLP.  Team Members, please let either Michael or I know if you plan on going.

Next Sunday:  December 13th 9am: The Tinsel Triathlon..CLICK HERE I know we have about 6 CrossFitters already going…please let me know if you are planning on going…

Friday, December 18th 2pm-5:30pm: TEAM Clean.  Please help us arrange the Academy in preparation for our 1st Level 1 Certification.  We have 10 of our own going through the Level 1 Certification Course.  Let’s make our home shine…NO 5pm or 6pm classes.

Friday, December 18th 7pm: TEAM CrossFit:  Elite Fitness Bootcamp and Academy’s 8th Annual Christmas Party.  Details TBA

Saturday and Sunday, December 19th and 20th: Level 1 CrossFit Instructors Certification.  Academy is closed to our Members.  There will be no 8am, 9am, 10am, or Cherry Class.  Please though come by in your Red Militia shirt at 5pm if you want to hang with or ask CFHQ Staff questions during our after-Cert gathering.  Red Bridge is being provided at 5pm.

Holiday Class Schedule:

December 24th: 6am, 8am, 9am Only

December 25th: Closed

December 26th: 8am, 9am, 10am USAW, 11am Cherry Class

December 31st: 6am, 8am, 9am

January 1st: Closed

January 2nd: 8am, 9am , 10am USAW, 11am Cherry Class

The Academy’s Training:

Deadlift: Test For Max
Followed By:
Goat Skills

The USAW Team’s Training:

Snatch 75%x1×3
Clean and Jerk 70%x1×3
Snatch Pull Off A 3” Riser
90%x3×3
Front Squat 84%x2×4
Stiff-Leg Deadlift x5×3
Increase Load From Last Week
HSLR x15×3

The Rogue Racers:

Rest Day

Post It All To Comments…

Some Final Racing Pics…

LA Bill…1 Arm KBS, Front Squats, Push-ups, Burpees, And Now Even A 1 Arm Race To The Finish With Great Technique…

Trish Chasing Coach Jimenez…With A Stroller AND A 21:25…

USA Weightlifter And 5ker…JerkWOD…She Even Stayed Until Breakfast

Able To Leap Buildings In A Single Bound…It’s Super Pegleg

Racing 1, 2, and 3..This Was Just A Cool Pic…Who Won This Sprint?  I Don’t Have The Photo…

ATTENTION: Team Clean Reminder….

Sunday, November 29th @ 9am

We Will Be Gathering To Scrub Clean The Academy…

All Hands Are Welcome…The More Volunteers We Have, The Quicker It Gets Done.  Last Time We Had About 15 Folks…That Worked Very Well.  We Already Have 7.  We Need A Few More…

Let’s All Have Lunch Afterward…

ATTENTION: Team Clean Reminder….

Sunday, November 29th @ 9am

We Will Be Gathering To Scrub Clean The Academy…

All Hands Are Welcome…The More Volunteers We Have, The Quicker It Gets Done.  Last Time We Had About 15 Folks…That Worked Very Well.  We Already Have 7.  We Need A Few More…

Let’s All Have Lunch Afterward…

Images Of Some Of Our Family…

What’s Next On Your Race Schedule?

Post Thoughts, Races, And Ideas To Comments…

The Run For The Hungry – 2009…

About 140 In The Team Photo…And Those Were The Folks There On Time…We easily Had Another 20 or So Join Late…

Thank You To All Those 1st Timers That Came Out…And Congrats To All Those That PRed

Hard Work Pays Off

1st-3rd Age Bracket Winners From Our Team:

From Top L-R: Tom 20:14, Donna 26:31, Shannon 22:53, Barbara 33:52

On Bottom L-R: Hope 23:17, Simon 18:05, Carl 20:03, Trish 21:25, LA Bill 21:12

Way To Push Hard, Represent, And Run For A Great Cause

As For All Top 10 Age Group Finishers:

Colin Hurlbut – 7th – 19:18

Michael Keating – 4th – 20:27 (Missed 3rd By 9 Seconds)

David Hsu – 7th – 21:16

Minh Huynh – 8th – 21:18

Kelley Moore – 4th – 22:09 (Missed 3rd By 31 Seconds)

Chris Hodge – 8th 22:10

Ted Tekippe – 10th – 22:33

Bryan Beal – 6th – 22:53

Q – 9th – 23:08

Joe Pacilio – 8th – 23:14

Saskya Byerly – 5th – 23:32

Anel Hodge – 4th – 24:03 (Missed 3rd By 33 Seconds)

Courtney Zimmerman – 5th – 24:46

Craig Kinard – 6th – 25:01

Kristy Sketeris – 5th – 25:12

Shirley Wu – 9th – 26:10

Mel Ward – 9th – 26:12

Lynn Edlund – 4th – 28:25 (Missed 3rd By 57 Seconds)

Debbie Williams – 10th – 29:05

Keith Ansell – 5th – 29:25

Kel And Cindy Your Leadership Is 1st Class…Your Family Is One Of The Strongest We Have.  We Are Thankful For Everything You Bring To Us…

As For The Academy…Happy Friday

The Academy’s Training:

Kelly Or Half Murph
Followed By:
Clean and Jerk 95% x1×2

The USAW Team’s Training:

Rack Jerk
80%x2×2
85%x2×2
Jerk Dip Squat
90% (Of Jerk) x3
95%x3
100%x3
Snatch Push-Press
70% (Of Snatch) x5
75%x5
80%x5×2
Followed By:
7RFTO:
5 Kipping Pull-ups
5 Box Jumps

The Rouge Racers:

Rest Day

Post Is All To Comments…

Turkey Day…1 Year Ago

I’m Thankful For A Solid 2008-2009

A Lot Has Gone On In Only 12 Months…

I Am Truly Blessed, Blessed With

Support, Family, And A Growing Team…

I’m Thankful That Things Change…

As Well As Thankful That Things Remain

I’m Thankful That My Mother Made 1 More Year…

And That My Grandfather Reminds Me To Fight

I’m Thankful That Friends Support Selflessly…

As Well As Forgive Graciously

In The End…We All Have Every Second To Be Thankful For…

Post Thoughts, Thanks, And Run For The Hungry Stories To Comments…

ATTENTION: RUN FOR THE HUNGRY INFORMATION

We will be meeting at St. Rita’s Middle School in Sierra Madre tomorrow at 6:15am and leaving for La Canada at 6:30am. We will be taking the TEAM PHOTO at Memorial Park in La Canada at 7:15am so make sure you are there on time. We will also be handing out TCFA shirts at St. Rita’s and Memorial Park tomorrow for those of you  who haven’t picked yours up already.

The Academy’s Training:

Burgener Warm-up
Skill Transfers
Snatch – Heavy Single

OR…

If You Choose A Different Path…

For Time, Complete The Following:

2 Rounds Of Cindy

1 Round Of Helen

Half Jackie

1 Round Of Helen

2 Rounds Of Cindy

Go Figure That Nonsense Out…

The USAW Team’s Training:

Back Squat 81%x3×5
Power Snatch + Snatch
50%x2
55%x2
60%x3
Clean Pull 97%x3×3
Clean Deadlift 105%x3×3
GHD Sit-ups x10×3

The Rouge Racers:

Rest Day…Preparing For Tomorrow’s Run For The Hungry 5k

Post It All To Comments…

In Other News…To Avoid Further Concerns, Rumors, Or Questions…

Level 4 CrossFit Coach Robb Wolf, Owner Of NorCal Strength And Conditioning (CrossFit NorCal), CrossFit’s 4th Affiliate, and Lead Presenter For The CrossFit Nutrition Seminars Has Been Let Go…Well, Replaced.  By Who, It’s Not Known At This Point.  If You Are Registered For A Nutrition Seminar, ROBB Will NOT Be Your Presenter.  For Further Explanation, Please CLICK HERE…

Coach Mark Rippetoe, Owner Of Wichita Falls Athletic Club, CrossFit Wichita Falls, and Lead Coach For The CrossFit Basic Barbell Certification Will No Longer Be The Subject Matter Expert For The Barbell Certification.  To Quote The Homesite, “Our seminar has grown beyond the objectives and format of the Basic Barbell Certification, and an expansion of the material in the context of a return to the direct hosting of our seminars will enable the full development of their potential. An expanded 3 day format, additional instruction in both the theoretical and practical sessions, and, most significantly, comprehensive testing and assessment of competency will ensure the quality and value of the certification.”  CrossFit HQ Has Replaced Coach Rippetoe With Louie Simmons Of Westside Barbell.  To Learn More, Please CLICK HERE…

Level 3 CrossFit Coach, Brian Mackenzie, Prior Owner Of CrossFit Newport Beach/Genetic Potential, and Lead Coach For The CrossFit Running And Endurance Certifications Will Still Be Running The Certifications.  They Are Though, Now Titled Only Endurance Certifications.  He Can Be Found At His New Expanded And HUGE Facility In Rancho Santa Margarita…For More In. Please CLICK HERE…

Lastly, Yes It Is True, We Sent 1 Of Our Owners To The Black Box Summit In Austin At CrossFit Central…I, Therefore We, Support 110% The Mission Of The Black Box Summit, The Mission Of Each Individual Presenter, And The Direction Of Higher Level Education.  The Presenters Were Excellent, The Knowledge Gained Significant, And The Direction Of The Academy Will Forever Be Changed…Rest Assured, January Of 2010 Will Bring A Lot Of Changes To  Our Bootcamp Program, Our Lady Boots Program, Our Rouge Racers, Our CrossFit Kids Program, Our USAW Team, Our Academy, But Most Importantly To Your Leaders…

Open Source Means Open Source

Post Thoughts And Ideas To Comments…

For The 2009 Boot-Brew 7:  Harvest Brew…

5 Person Teams:

1st Place: 1:00:00 Ted’s Team (Ted Also Won 1st Place Last Year)

2nd Place: 1:03:22 Pete Siberal’s Team (Mt. Wilson Trail Committee Crew)

3rd Place: 1:05:35 The Ward’s Team

4 Person Teams:

1st Place: 1:37:10 Kieth Ansell’s Team

2nd Place: 1:50:45 Andy’s Team

3rd Place: 2:21:52 Pilates Puma’s Team

3 Person Team:

1st Place: 1:00:07 Saskyas’s Team

2nd Place: 1:08:37 Zoe’s Team

3rd Place: 1:19:17 Kristy’s S. Team

2 Person Team:

1st Place: 1:05:05 Q and Donna

2nd Place: 1:08:53 Tommie and Amy

3rd Place: 1:12:05 Carrie and Jim S.

Visions From The Checkpoints:

Freezing Chaos At Waypoint 1

Accuracy And Coordination At CP 3

Ummm…Mel…Did That Shot Go In?

Post More Funny Antics, Thoughts, And Memories To Comments…

As For Training:

The Academy’s Training:

Back Squat 95% x1×3
Followed By:
4×800m
6×400m
8×100m

The USAW Team’s Training:

Muscle Snatch – Heavy Single
Snatch Balance – Heavy Single
Followed By:
3RFTO:
8 DB PP 30% BW
12 Kipping Pull-ups
16 KBS 40% BW

The Rouge Racers Training:

6 Miles At Mid-Tempo

Post It All To Comments…

170+ Bootcampers, CrossFitters, Friends, And Family Successfully Completed The Boot-Brew 7…

It Would NOT Have Been Possible Without:

Pegleg And Barney’s Beanery, Marco And The Natural Selection Gang, Tim At My Malachi Printing…

The Start/Finishline: Donna and Robbie, Hip-Hop, Q., Linh, Kim, Tommie, Michele, Jim W., Rose, and Brian

Waypoint 1: The Weavers, Michael, Beth, and Sarah

Checkpoint 1: Chuck and Robyn, Nadir, and Elva

Checkpoint 2: Mike and Dana, Pegleg, and Summer

Checkpoint 3: Dave and Kelly, Dave O., Joanne, Joni

Logistics/Media: Vanessa, Perla, Ricky, Chepo

Post Stories And Thoughts About Your Experience To Comments

As For Training Today…

The Academy’s Training:

SP/PP/BP: Pick One
Test For Max
Followed By:
Goat Skills

The USAW Team’s Training:

Clean and Jerk 75%x1×3
Snatch Pull 97%x3×3
Snatch Deadlift 105%x3×3
Front Squat 81%x3×5
Stiff-Leg Deadlift x5×3

The Rouge Racers:

Rest Day…Preparing For Thursday’s Run For The Hungry 5k

Post It All To Comments

3, 2, 1, Go…

I heard that there was this run around Monrovia yesterday…

Anybody know anything about this…

Yes We Are Closed Today…

Now Get Out And Have Fun…