Monday, June 18, 2012

Track Night tonight at 6:30!

Rack mobility of choice, 2 minutes

Strength warm-up:
3-3-3-3 1 1/4 Front Squat, rest 60 seconds

Three rounds for time of:
7 Hang Squat Cleans (155/105)
21 Burpees
35 Double unders

*15 minute time cap!

Cool down:
10 Ghd Hip extensions
30 seconds Plow stretch

Today’s author, C-Rose, hard at play.


Let’s refresh Greg Glassman’s World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, ?ips, splits, and holds. Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.  Regularly learn and play new sports.”

The Father of CrossFit included many nuggets of gold in his 100 word description of fitness, but my personal favorite are those 6 little words at the very end. Regularly learn and play new sports.

Being a box set near the beach in sunny southern California has its multitude of advantages. Often when I’m out of town and sporting one of our Paradiso T-shirts I’ll be approached by people who want to know where our gym is located. When I answer “Marina Del Rey, CA”, without fail the response is usually something like, “Wow, so that really is Paradise…O”. I have to smile, because yes, it kind of is.

I am ecstatic about the formation of the new beach volleyball group on Facebook, and the addition of the endurance element to our program. It excites me when I see members posting messages about participating in 5K’s, 10K’s, half-marathons, mud runs and triathlons, and inviting others to join! As a gym we are ever-planning snowboarding adventures, rock climbing outings, surfing trips, white water rafting, hiking treks, trail running and more, but even still we’ve only just scratched the surface of what is available to us in this city on a daily basis.

Below I have included a list of some of the more unusual activities I enjoy or have been dying to try. While I write this post with the intention to inspire you to find new things that excite you, I am also admittedly using this opportunity as an open forum to find people who might want to join me in any of the fun listedJ.  Whether you choose from any of the activities listed above or below, the takeaway is the same – get out there and play!

  • Capoeira, Brazilian Zouk, Cardio Carnival at the Brazilian Cultural Center


  • Circus Arts, Contortion, Aerial Arts, Trapeze at the Kinetic Theory Circus School


  • Krav Maga


  • Space is the Place Roller Disco at World on Wheels(every 4th Saturday)


  • Parkour & Adult Gymnastics at LA School of Gymnastics


  • Bikram Yoga (Hot hot hot) at the World HQ


  • Dodgeball Open Gym (Throughout LA)


  • Trampoline Classes at XMA


You might also like