CrossFit Ethos W.O.D RSS Feed

Another Tough One

Thu, 29 Jul 2010 00:00:00 PST

Maintain your mental toughness during this one. It's a beast.

Speaking of mental toughness: CrossFit Ethos will be hosting Greg Amundson on August 21st @ 10am to talk about Mental Toughness. For those of you that don't know Greg, he's a CFHQ All-Star and great friend of CrossFit Ethos.

WOD

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Post total time to comments.

Going Overhead Again

Wed, 28 Jul 2010 00:00:00 PST

Gina and Heather lunging during last week's 400m Walking Lunge WOD...

The Over Head Squat is a movement that requires EXTREME core strength and stability.

A line—the midline—can be drawn through the integration of the pelvis and the spine, and this line is profoundly important to functional movement.

“Lack of movement around that line while engaged in functional movement is core strength,” Coach explains.

All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength.

Courtesy of the CrossFit Journal: Core Stability

WOD

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

Blood Drive Was a Success

Tue, 27 Jul 2010 00:00:00 PST

From Laura of the American Red Cross:

Hi CrossFit Ethos,

Thank you very much for all you did to make yesterday’s blood drive at CrossFit Ethos a success! Our goal was to collect 24 pints of blood and we ended up collecting 25 pints of blood which will be used to save the lives of up to 75 Southern California hospital patients.

Your efforts and dedication are what made all the difference. I also want to offer a huge thank you to Nick for all of his help in recruiting blood donors.

We'll be scheduling more blood drives in the future. Your contributions to the community are amazing!

WOD

"Teams of Two Tire Flips"

Eight Rounds for time of:

20 Tire Flips
4 Rope Climbs

Men teams will use large tire. Female teams will use medium tire. Each team is responsible for completing 20 tire flips and 4 rope climbs per round. (Each team member is NOT required to complete 20 tire flips AND 4 rope climbs individually to complete the round.)

Post time to comments.

9/11 Hero Run

Mon, 26 Jul 2010 00:00:00 PST

Travis Manion and I wrestled together in college. He was a VERY good friend of mine...

On Saturday, September 11, 2010, CrossFit Ethos will close down to participate in the 3rd Annual 9/11 Hero’s Run. We will race in remembrance of those who have faithfully served our country. This special event will again expand to include races in Doylestown, PA, Allentown, PA, Media, PA, Pottstown, PA, Annapolis, MD, Irvine, CA, Monterey, CA, Washington, DC and New York, NY! (This is the first time that the event will be held on the West Coast.)

We hope you realize that your participation in this event represents something much bigger than a simple donation – it is an important and patriotic acknowledgment of all that our Heroes have done for us and will continue to do for us; that we truly appreciate that they are there for us, that they put everything on the line for us, and that they do not ask for anything in return. One of the largest Hero's Runs this year, will take place in Irvine, CA, and will support our nation's wounded veterans through the Travis Manion Foundation, and the Fallen Firefighters Relief Fund through the Orange County Firefighters Association. This is the foundation's third year hosting the 9/11 Hero's Run, and based on the amazing response we received from previous events, we are excited to expand into Southern California. Follow the event on FaceBook.

Following the run, and also at Hidden Valley Park, the Orange County Professional Firefighters Association will be hosting “The Brew Ha-Ha”, an Orange County beer festival, and will be joining us in donating a portion of the proceeds to benefit The Fallen Fire Fighters Relief Fund. Purchase tickets at: http://ocbrewfest.com/. All Hero's Run participants will receive a Brew Fest discount of $10 off the VIP admission price. Enter code “herorun” at checkout.

Our hope is that CrossFit Ethos was show the most representation of any other group at the event...

WOD

Five rounds for time of:

95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.

Mad Dash

Sat, 24 Jul 2010 00:00:00 PST

Hit this Hero WOD fast and with max intensity. Don't pace, go for broke.

WOD

"Daniel"

50 Pull ups
400m Run
21 Thrusters(95#/65#)
800m Run
21 Thrusters(95#/65#)
400m Run
50 Pull ups

Post time to comments.

1-3-5

Fri, 23 Jul 2010 00:00:00 PST

WOD

As many rounds as possible in 7 Minutes of:

(1) Rope climb
(3) Ground to Overhead (135#/85#)
(5) 30" Box Jumps

Post number of completed and partial rounds to comments.

Handstand Down, L-Pull Up

Thu, 22 Jul 2010 00:00:00 PST

Picture from the 2010 CrossFit Games at the Home Depot Center. A front row view of the planet's fittest athletes! Remember, training for the 2011 Sectionals started Monday. Individual and Ethos Affiliate Team. Get on it.

Come out to the 8 am, 9 am, or 12 pm and hit it hard with Jimi. He'll be coaching you through a bitching WOD ladder.

WOD

For time:

10 Handstand Push ups
1 L Pull up
9 Handstand Push ups
2 L Pull ups
8 Handstand Push ups
3 L Pull ups
7 Handstand Push ups
4 L Pull ups
6 Handstand Push ups
5 L Pull ups
5 Handstand Push ups
6 L pull ups
4 Handstand Push ups
7 L pull ups
3 Handstand Push ups
8 L pull ups
2 Handstand Push ups
9 L Pull ups
1 Handstand Push ups
10 L Pull ups

Post time to comments.

Give It Up...

Wed, 21 Jul 2010 00:00:00 PST

If you're not signed up to give blood tomorrow, you're wrong! Rally together for a great cause and let's see how many liters we can fill. Let's keep it off the bars and put it in the bags. Click HERE to sign up.

This is a reminder that there will only be a 6am Group Class and a 7am Elements Class tomorrow. The remainder of the day will be devoted to "Giving Blood - For Time..."

WOD

21-15-9 of:

Kettlebell Swings (2 pood/1.5 pood)
Burpees

Post time to comments.

It's Only 400m!

Tue, 20 Jul 2010 00:00:00 PST

Photo is of one of our newest member John Ladd getting after some push jerks.

Only one more day to register for the CF Ethos Blood Drive. Come help a good cause. Please Register online for your appointment.
Click here to register-

http://bit.ly/d9k2t5

*An update on our Wednesday class schedule: We will have only the 6am Group class and the 7am Elements class. All the remaining classes will be cancelled to accomadate for the Blood Drive. Thank you for understanding.

WOD

For Time:

400m Walking Lunges

At the 200m mark, each person will pick up a plate and finish the remaining 200m will a plate overhead. Men will hold a 15lb. plate and women a 10lb plate.

Post time to comments.

Back To Work

Mon, 19 Jul 2010 00:00:00 PST

After the most amazing display of athleticism and community, it is time to get back to work. The 2010 CrossFit Games were a great experience and the event was truly inspirational. From people setting personal records by 30 pounds, to people getting their first muscle-up, it was the best display of fitness ever seen. Congratulations to all the competitors who were lucky enough to compete and especially to Kristen Cleaver and Graham Holmberg who were named the "Fittest Man and Woman in the world!" Each year the CrossFit Games have grown and this year was no exception. This year the Home Depot Center played host and the venue was spectacular. The workouts were insane ranging from "Helen on Steroids", to a new girl wod named "Amanda", and who can forget the memorable finish with Rope climbs, burpee-wall scaling, wall climbs, toes-bars, etc. The weekend was action packed and make sure you mark it on your calendar for next year! If you missed any of the action go to: games2010.crossfit.com, to check out videos and results of what you missed.

Reminder
Don't forget that Ethos will be closed on Wednesday July 21st as we host a Red Cross Blood Drive. Please register online so we can have an accurate count of how many donors we will have. You can save a life by donating blood, so come do your part.

Click here to register-

http://bit.ly/d9k2t5

WOD

Each is for max effort:

1) 10 minutes to establish your 1 Rep Max Weighted Pull up

2) Run 800m

3) 1 Max set of pull-ups

4) Run 400m

5) 4 Minutes as many reps as possible of Pistol Squats(Sub air squats if you cannot complete pistol squats)

Post each max effort score to comments.

2010 CrossFit Games

Fri, 16 Jul 2010 00:00:00 PST

Photo is of the main workout area for the 2010 CrossFit Gamesat the Home Depot Center. Thanks to the Ethos crew who helped roll out this flooring and set-up for the event!

Just a reminder that we will be closing the gym Friday, Saturday and Sunday due to the 2010 CrossFit Games.

The CrossFit Games are the ultimate test of fitness. It's a grueling three-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

The 2010 CrossFit Games

The 2010 Games will have five main competitions: Men's Individual, Women's Individual, Affiliate Cup Teams, Men's Masters and Women's Masters (over 50). The winners of the individual competitions will each receive $25,000 cash, sponsored by PROGENEX. There will also be many cash and material prizes for the other winners and top performers.

Qualifying for the 2010 CrossFit Games

The 2010 Games are limited to 50 men and 50 women, all of whom qualified to enter. The top five men and women from the 2009 Games are automatically qualified. All past champions are automatically qualified if they wish to compete. The other 43-45 competitors qualified in their Regional Qualifier. There were 13 Regionals around the world, and each Regional are sending the top 1 - 7 athletes (men and women) to the Games, depending on the size of the Regional.

This year, for the first time, there are Sectional Qualifiers which feed most of the Regionals. In other words, most of the Regionals are open only to the top competitors from their respective Sectionals. From early February to late March, 2010, there will be approximately 30 Sectionals. Most Sectionals will send the top 10 - 20 men and women to their Regionals.
More info about the games at: games2010.crossfit.com

This year the CrossFit Games will be held at the Home Depot Center in Carson, CA. The Home Depot Center is a state of the art training facility consisting of multiple fields, courts, etc. The HDC will prove a great venue for such a world class event. There is a ton of parking, concessions, and facilities. If you need directions or more info just go to: www.homedepotcenter.com

Reminder

Sign up for the Red Cross Blood Drive that Ethos is hosting July 21st.

Click here to register- http://bit.ly/d9k2t5

WOD

For Time:

Get to the Home Depot Center to watch the fittest athletes in the world compete

Post time to comments.

10 Rounds, Really????

Thu, 15 Jul 2010 00:00:00 PST

Photo is of Nathan tackling Fran and getting his PR!

Dont forget to register for the Red Cross Blood Drive that Ethos is hosting July 21st. As a reminder the gym will be closed all day.

http://bit.ly/d9k2t5

WOD

10 rounds for time of:

Row 250 meters
25 Bench-press(95#/65#)

Post time to comments.

Kinda Sorta Like A Familiar Hero

Wed, 14 Jul 2010 00:00:00 PST

One of our more familiar hero WODs is Badger. Badger (3 rounds for time of: 30 95 pound squat cleans, 30 pull ups, Run 800m) is a tough workout as is but we've done it. So we decided to put a little twist on it. Snatches instead of cleans and a shorter run to keep that intensity up. This workout might look slightly different but the result will be similar, flat back bacon sizzle post WOD!
Lets get some, 3, 2, 1, GO!!!!!

Reminder

We will be hosting a Blood Drive July 21st at Ethos. We need all of you to step up to the plate and help out a great cause. We will be closing the gym down for the entire day to allow for everyone to have the opportunity to donate.

Please Click Here to Register-

http://bit.ly/d9k2t5

WOD

3 Rounds for time:

30 Squat Snatch(95#/65#)
30 Pull ups
Run 400m

Post time to comments.

Abs of Steel

Tue, 13 Jul 2010 00:00:00 PST

Photo's courtsey of Tag Garber one of our newest members. Games competitors: Sveinbjörn Sveinbjörnsen & Annie Thorisdottir training at Ethos.

Please register for the blood drive! The Red Cross needs to see our commitment. Signing up online is the new school way for the Red Cross, click the link below. 3,2,1, Go. -

http://bit.ly/d9k2t5

Sveinbjorn has been training with us for the past few weeks as he prepares for the 2010 Crossfit Games. Make sure you go cheer on him as well as all the games competitors this weekend at the Home Depot Center in Carson. The CrossFit Games are one of the greatest events you can experience as an everyday CrossFitter.

Announcement

We will be closing the gym for the entire weekend including Friday (7/16, 7/17, 7/18) due to the CrossFit Games. We want everyone to have the oppurtunity to get up to the Home Depot Center to watch the most fit athletes in the world!

WOD

10 rounds for time of:

10 GHD Sit ups
10 Bar Good Mornings
10 Knee to Elbows

Post time to comments.

Integrity

Mon, 12 Jul 2010 00:00:00 PST

The video is of Reverse Angie from last week. Thank you to everyone who has been contributing videos and photos to us. Remember if you get a great shot and want to possibly get it on the blog, just send it over to photos@crossfitethos.com

“Integrity”- is a concept of consistency of actions, values, methods, measures, principles, expectations and outcomes. In western ethics, integrity is regarded as the quality of having an intuitive sense of honesty and truthfulness in regard to the motivations for one's actions.

     Integrity is everything to us at Ethos. Form, Range-of-Motion, Honesty of counting can all count as integrity. We at Ethos, have established a reputation of having the best form, the best technique, and the utmost integrity as a CrossFit gym. We want to keep that reputation and further more want to spread the concept of form first, intensity second. A fun little saying we like using is: "If it's not legit, your time don't mean S*#T!"
      So why do I bring this up? Well after watching that great video in which we have posted here, I noticed some movements taking place that are not up to our Ethos standards. Here's a few I spotted: Air Squats not even close to being deep enough (crease of hips bellow knee cap), Air squats not being fully completed (locking of the knees and full hip extension/stand up), Chest not touching the ground on push ups, Chest not being the first part of the body to touch the ground on push ups, Arms not getting extended fully on Pull ups, and the one that drives us most crazy, not getting your chin above the bar on a Pull up!
      Now there is no need to point fingers, call out names or anything like that. All we are trying to point out is that we need to put more emphasis on Range Of Motion (ROM) and our standard of movement. We always say "I would rather you take 40 minutes with perfect form, than take 20 minutes with bad form and poor ROM."

So this week when you are tackling your WOD make a little extra effort to ensure perfect form, full ROM, and completing every single rep. Keep up the great work! The only reason we care so much is to make each and everyone of you the very best and most fit you can be!

WOD

As many rounds as possible in 20 minutes:

5 Hang Power Clean and Jerks(135#/95#)
10 Box Jumps(24")

Post number of completed rounds to comments.

The other "PU"

Sat, 10 Jul 2010 00:00:00 PST

Pushups...not pullups. No, we are not kidding.

Announcement: "Kickin Jim to the curb"

Sadly, we are losing a member of our Ethos family. Jim D is moving up to Norcal as he is moving to greener pastures. A fledgling tradition has been doing a send-off as we only know how...in the company of friends and cold beverages. Please join us as we "kick Jim to the curb."

Location: Big Fish, Laguna Beach
When: Saturday night, 8:30 pm

WOD

For Time:

150 Push ups

Every time you stop or rest you must run 100ft.

Post time and number of penalties to comments.

CF Ethos Blood Drive

Fri, 09 Jul 2010 00:00:00 PST

We need your blood. Keep it off the barbell on July 21st and donate it to the Red Cross instead! ALL welcome, you're critical.

Family, friends, and colleagues welcome!

Every minute of every day, someone needs blood. That blood can only come from a volunteer donor, a person like you who makes the choice to donate. There i...s no substitute for your donation.

When you make a blood donation, you join a very select group. Currently only 3 out of every 100 people in America donate blood. There's no such thing as too much donated blood!

Please click here to register -

http://bit.ly/d9k2t5

WOD

As many rounds as possible in 30 minutes:

3 Muscle ups
30 Walking Lunges
60 Double Unders

Post number of completed rounds to comments.

Tryouts: The CF Ethos Cross Country Ski Team

Thu, 08 Jul 2010 00:00:00 PST

Announcement: We will conduct tryouts for the CF Ethos Cross Country Ski Team all day tomorrow.

The 2014 Winter Olympics in Sochi, Russia are less than 4 years away. If we are going to be competitive in the 4x10 km cross country skiing relay event, we better get training yesterday. The Norwegians are a traditional powerhouse in cross country skiing (can't imagine why), but they've probably never come across a bunch of Crossfitting cross country skiers from Orange County. I've attached a couple inspirational videos for you guys.

Vid 1

Vid 2

WOD

For Time:

3K Ski

Post time to comments.

Hope you've taken care of those hands...

Wed, 07 Jul 2010 00:00:00 PST

In Crossfit, we are all about accomplishing the most amount of work in the shortest time. Efficiency is desired above all. However, we sometimes have to go back to basics to test and remind our bodies of the core elements of a movement. In this case, the pullup...deadhang, to be exact. No kipping, no extraneous movements, just pure upper body strength.

Just don't fall off the bar...too much.

WOD

For Time:

100 Dead Hang Pull ups

Every time you stop or drop off the bar you must run 100ft.
If you cannot do dead-hang pull-ups sub kipping pull ups.

Post total time and number of penalties to comments.

Get comfortable with heavy loads overhead

Tue, 06 Jul 2010 00:00:00 PST

"Sharing is caring." Emily and Libby share a box during a round of pullups.

Holding a heavy load over your head is not the most comfortable position to be in. However, in Crossfit, it is a paramount skill to have. We aim to develop midline stability (aka "core strength") and nothing tests this more than being able to hold and maintain a load overhead. Have confidence, keep your core tight, and get that weight overhead.

WOD

Overhead Squats 1-1-1

Run 1 mile

Snatch Balance 1-1-1

Each part is for max effort, not for total time.

Post loads and mile time to comments.

Back in the saddle

Mon, 05 Jul 2010 00:00:00 PST

Hope everyone is having a great holiday weekend. Rest up, recharge, and let's officially kick summer off with a great wod.

WOD:

Five rounds for time:

500m Row
15 Ring Dips
50 Double Unders
15 Push ups

Your Favorite WOD on Juice

Sat, 03 Jul 2010 00:00:00 PST

WOD

"Championship Fight Gone Bad!"

Five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

An Original

Fri, 02 Jul 2010 00:00:00 PST

WOD

"Lynne's in a Rush"

5 Rounds for time:

Bodyweight Bench Press, Max Reps
Pull-Ups, Max Raps

Only 30 seconds rest is allowed between completion of each set. Post load and max reps to comments.

Kinda Sorta

Thu, 01 Jul 2010 00:00:00 PST

WOD

"Sorta Like Nancy"

5 Rounds for time:

400 Meter Run
15 Snatch Balance, 95#

Post time to comments.

Westside Style Speed Work

Wed, 30 Jun 2010 00:00:00 PST

If you're planning on throwing down at the NLP Invitational, check out the website for the event.
www.NextLevelInvitational.com

After having breakfast with Louie Simmons of Westside Barbell in Columbus, OH, Jimi has brought back some great programing ideas for Ethos. Westside Barbell boast the strongest athletes in the world - yes, the world. Their athletes are back squatting well over 1000 lbs, and have bench presses and deadlifts on par. We are excited to introduce his expertise into regular programing, and continue to lead the way at Ethos.

WOD

Back Squats:
12 sets of 2 reps @ 50% of your PR
Deadlifts:
12 sets of 2 reps @ 50% of your PR

Rest no more than 60 seconds between each of the 24 sets.

Post loads to comments.

Three Girls In One WOD

Tue, 29 Jun 2010 00:00:00 PST

The CrossFit Games is fast approaching! And with the exciting growth of the event, Ticketmaster will be handling admissions. Click here to get your tickets for the 3-day throwdown of the fittest athletes on the planet!

We're gathering up requests for a new grass-fed cow order. A quarter fed cow will cost $1000, and will produce approximately 150 lbs of meat of various cuts. That's $6 per pound vs. $14-$22 per pound at Whole Foods. It comes ready for the freezer. If you're interested, or running low from the last order, please roger up in the comments section. The beef is ultra-quality meat, high Omega 3 and low Omega 6. It's been said that the meat from grass-fed cows is higher in Omegas than most fish generally available today, minus the mercury and farm-raised concerns. (Farm-raised fish is often fed corn!) Ask around about how tasty and tender the meat is too!

"Franliziane"

21 Thrusters, 95#
21 Pull-Ups
15 Cleans, 135#
15 Ring Dips
9 Deadlifts, 225#
9 Handstand Push-Ups

Post time to comments.

A Little Spin on the Week...

Mon, 28 Jun 2010 00:00:00 PST

This week, you're going to see a spin on some workouts that are near and dear to all your hearts. Be flexible, train hard, and notice how a slight difference in programming can elicit a completely different response. This is going to be fun.

On another note, we'll be hosting another CrossFit Level 1 Course on August 27-28. As most of you know, these sell out very quickly. If you ever plan on getting certified in the future, consider doing it at your home box. The link below will drive you to the registration page:

CrossFit Level 1 Course
CrossFit Level 1 Test Only (For those who are already Level 1 Certified and need to take the final test.)

WOD

"Reverse Angie"

For time:

100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

Post time to comments.

10 x 10

Sat, 26 Jun 2010 00:00:00 PST

Sumo Deadlift High Pull (SDHP) is a movement that is not commonly used in CrossFit programming. However this is not because it is a bad movement or any less of a movement than a clean or a snatch. It is an extremely explosive movement that takes a massive hip extension in order to move the bar in the vertical plane. The arms in the movement merely follow through and finish high an outside, with the bar finishing just above the collar bone. The most common mistake in a SDHP is a pre-mature pulling of the arms. We must start all movements from the core then out to the extremities. So when tackling SDHP today, focus on the vertical hip extension and pulling nice and high with those arms.

WOD

10 Rounds for time:

10 Sumo Deadlift High Pull(95#/65#)

10 Wall Balls(20#/14#)

Post time to comments.

How many can you get?

Fri, 25 Jun 2010 00:00:00 PST

WOD

As many rounds as possible in 20 minutes of:

21 Overhead Squats(95#/65#)
21 Burpees

Post number of partial and completed rounds to comments.

Two Miles

Thu, 24 Jun 2010 00:00:00 PST

Each 800m run should be an all out sprint. The goal of this workout is to maintain your splits as much as possible. Max effort is the name of the game and after two minutes rest you should be recovered enough to go all out again.

WOD

800m Run
Rest 2 minutes
800m Run
Rest 2 minutes
800m Run
Rest 2 minutes
800m Run

Each 800m run is for max effort.

Post time for each run to comments.

DÃ©jÃ vu

Wed, 23 Jun 2010 00:00:00 PST

Last week we tackled this same WOD with dumbbells. This week - a barbell! Changing a simple variable can give the workout an entirely different feel, and effect your performance. Post your thoughts/feeling about the the two workouts to comments. Which was harder? What felt like a better WOD? Which did you perform better/worse? Etc. Keep the thoughts coming!

WOD

5 Rounds each for load of:

5 Deadlift
5 Hang Power Clean
5 Push Press
5 Front Squat

Each round must go unbroken(20reps). Increase load through each round.

Post loads to comments.

Hmmm, What to do?

Tue, 22 Jun 2010 00:00:00 PST

Once again, we the guards, have decided to let you, the inmates, run the show. Today's WOD is completely up to you. You pick the warm-up, you pick the movements, and do whatever workout strikes your fancy. The only requirement is that it must be a CrossFit benchmark WOD or a personal benchmark (meaning a workout you have done before). So whatever it is that you decide to do, attack it hard and set that PR! You never know when those "Chotskis" might be pulled out!!!

WOD

"Inmates Day"

Pick your benchmark WOD and storm through it.

Post WOD choice and result to comments.

Long and Not So Slow

Mon, 21 Jun 2010 00:00:00 PST

A successful 5K is a test of mental fortitude. The distance is just long enough to be considered a long distance run, but yet is short enough to maintain high intensity. Many distance runners claim that a 5K is one of the most painful distances. LSD (long slow distance) is something that CrossFitters don't normally participate in. Fast and explosive is the name of the game today; there is no reason to pace yourself or conserve energy. Don't avoid a 5K day because you hate to run. Rather, attack it hard and get better at what may be a weakness!

WOD

5k Run

Post time to comments.

Late Post

Sat, 19 Jun 2010 00:00:00 PST

Have a great Father's Day Weekend.

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Chip Away

Fri, 18 Jun 2010 00:00:00 PST

It's time to use all those dumbbells!

WOD

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups.

Post load and time to comments.

An Unfamiliar Girl...

Thu, 17 Jun 2010 00:00:00 PST

New member, Lisa Fox, scurrying up the rope. Nice work, Lisa.

We haven't programmed this Girl very often, but that's not because we don't love her. Explosiveness and technique are your keys to success.

WOD

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or a dowel as needed. Post time and load to comments.

Time to Set Another PR...

Tue, 15 Jun 2010 00:00:00 PST

Because videos are so motivating...I love putting them up. Here's a video of my friend, Josh Everett, during the increasing Deadlift competition at the 2009 CrossFit Games.

The event required the athletes to do one lift every 20 seconds. If they succeeded at the respective weight, they moved up 5lbs. Gnarly.

We go to the Deadlift, A LOT, because it's such an integral movement in developing pure, absolute strength. It elicits an amazing amount of work output, in a very short amount of time. For this reason, we see great fitness gains from doing it often. Very often.

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Check Out Our Crib...

Mon, 14 Jun 2010 00:00:00 PST

Get over to the CrossFit Journal to check out the CrossFit Ethos facility tour (MTV Cribs Style)....

We've attached the Trailer to the entire 10min video...

WOD

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Wear Long Pants...

Mon, 14 Jun 2010 00:00:00 PST

You're going to be doing 15 rope ascents in this workout. Plan accordingly. We recommend you wear bottoms that don't ride up too much in order to cover your inner calf.

We've attached some tips from our good friend, Jolie Gentry. Enjoy.

WOD

Five rounds for time of:

30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Fiesta Friday

Fri, 11 Jun 2010 00:00:00 PST

The weekend is almost here, so let's give it one final push to finish strong.

Announcement: The Wilson's have graciously invited everyone for a Fiesta Friday Happy Hour at their home in Laguna Beach. Festivities will start at 6pm and continue until the last man/woman is standing. Burgers, dogs and some beer will be provided, but please bring a food or snack item for all to share. If you have a preferred libation, feel free to bring that too.

Location: 273 Upland Road, Laguna Beach, 92651

WOD

For time:

400m Run
21 Thrusters(95/65#)
3 Rope Climbs
800m Run
3 Rope Climbs
21 Thrusters(95/65#)
400m Run

Post time to comments.

Everyone recovered from "Michael?"

Fri, 11 Jun 2010 00:00:00 PST

Just when you thought your core was safe...

WOD

3 rounds for time:

60sec cumulative L-Sit Hold
30 45# Bar Good Mornings
60 AbMat Sit-ups(no anchor)
30 GHD Back Extensions w/25# plate

For good mornings bar will be resting on back/neck (same position as back squats).
For the Back Ext. plate will be held on chest.

S-squared: Swings and Slams

Thu, 10 Jun 2010 00:00:00 PST

Great effort yesterday on the pullups, everyone. Clean and dress those tears. Use plenty of Aquaphor be sure to keep it moist. When healing, continue to dress with Aquaphor so that you avoid any cracking as it dries. Keep up the strong effort.

Pace and consistency will get you through this next WOD. The first half of any 20 min AMRAP is not the hard part. It's the second half where technique begins to falter and stamina fades. Pace and consistency are will serve you well. Stay calm and focused. Breathe strongly and deeply.

Pop those hips with force on the KB swings. Imagine your arms are straps and keep them straight. Maintain proper midline alignment when cleaning the D-ball up. This WOD will tax your midline so proper technique is critical.

As always, remember that it's all in the hips. Now go get some.

WOD

As many rounds as possible in 20 minutes:

10 Kb Swings(1.5pood/1pood)

10 D-ball Slams

Post number of completed rounds to comments.

Death by Pullups

Wed, 09 Jun 2010 00:00:00 PST

Take care of those calluses and shave them down.

There has been so much progress in the gym with regards to pullups. It's been great to see people going to smaller and smaller bands and for some, leaving them all together. Pullups are one of the primary gymnastic skills that are at the core of Crossfit WODs. Continue to practice and work on that kipping technique! Be sure to check out the the main site's "Exercises and Demos" section regarding pullups and kipping. For you advanced kippers, click on the link below to view Chris Spealler breaking down the butterfly kip:

The butterfly kip

WOD

"Death by Pull-ups"

Perform 1 pull up on the 1st minute, 2 pull-ups on the 2nd minute, 3 on the 3rd minute and so on until you cannot complete the number of pull ups in the 1 minute time frame.

Post time to comments.

Row 4K

Mon, 07 Jun 2010 00:00:00 PST

Great job last week. Going through that gauntlet of WODs was no easy task. Thanks to everyone for stepping up to the challenge and honoring the Heroes. Hopefully everyone enjoyed their weekend to return back to the box for another week of tough training!

Your coaches have also returned from a weekend of education in nutrition as it pertains to CrossFit. The CrossFit Nutrition Certification was packed with information and resources that we hope to share with everyone and incorporate into our daily routines. If you have any questions regarding your nutrition, please don't hesitate to ask. That's what we are here for.

WOD:

For Time:

Row 250m
Rest 1 minute
Row 500m
Rest 1 minute
Row 750m
Rest 1 minute
Row 1000m
Rest 1 minute
Row 750m
Rest 1 minute
Row 500m
Rest 1 minute
Row 250m

Post time to comments.

Next Level Invitational Series

Mon, 07 Jun 2010 00:00:00 PST

Welcome to the Next Level Invitational Series. This series will be held over the course of 9 months. The kickoff date is August 14, 2010. The subsequent dates are December 4, 2010 and the championship date will be April 9, 2010. Our goal is to produce high quality events and to continuously solidify our position that CrossFit is the best way to determine overall physical fitness as defined by increased work capacity across broad time and modal domains.

Here is a brief overview:
1.     Cap entries per gym @ 15 competitors total. Male competitors = 9 max (3 per division max)/ Female competitors =6 max per each affiliate (2 per division max)
2.     Early Registration will open on July 1 2010 @ 12pm and close July 16 2010 @ 12am
3.     Individual Competitor registration fee = $40 before July 16 2010 @ 12am. After July 16 12am and before July 25 2010 12am registration fee = $50.
4.     Team registration fee = $50. Team entries accepted for advanced and intermediate divisions only
5.     Registration fee includes full day of competition, a competitor bag filled with the series t-shirt, water bottle, and competitor wrists bands plus other goodies from our participating sponsor.
6.     To ensure quality control we strongly suggest each affiliate hold a tryout. This tryout will help eliminate range of motion issues and athletes not quite ready to compete.
7.     All competitors must complete division qualification form for verification of division placing. This sheet will be available for download before registration opens. Go to http://www.crossfitnlp.com/_blog/Next_Level_Invitational
8.     For every 4 competitors registered by an affiliate, one volunteer must also register from the same affiliate. Example: If a gym has 12 athletes competing, they would also register 3 volunteers. If this affiliate has qualified judges, then they can also be counted as volunteers.
9.     Qualified Judges are needed. Judges must be Level 1 certified with experience coaching in an active affiliate. The application will be available for download @ http://www.crossfitnlp.com/_blog/Next_Level_Invitational. This is the most important position of the entire event. We must maintain quality in order to build the sports reputation. It is up to us to step up and create the baseline for all other events to look up to.
10.   Email all questions to nextlevelinvitational@gmail.com

WOD

Squat Clean 3-2-2-2-1-1-1-1-1

Post loads to comments

Saturday

Sat, 05 Jun 2010 00:00:00 PST

We're wrapping up Hero Week. Congrats for making it through a HARD week of programing. Finish it off with panache.

Remember, the photos@crossfitethos.com program is still running! Our chotsky box is full of killer grabs. All you have to do is keep the pictures coming! We need you!

WOD

'Badger'

3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

TGIF

Fri, 04 Jun 2010 00:00:00 PST

This was a trying WOD week. Thanks for your dedication to the programming, and for showing up. Your performances have been phenomenal considering the demands we've put on your bodies. Impressive, Ethos.

WOD

'Griff'

Run 800 meter
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Snatches for Heros

Thu, 03 Jun 2010 00:00:00 PST

Officer Randal David Simmons, 51, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty. Officer Simmons left behind a wife and two children.

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

What does it take?

Wed, 02 Jun 2010 00:00:00 PST

Hero WODs are the only new workout that no one wants posted, and sadly CrossFit HQ receives many submissions. How does HQ decide who Hero WODs will be named after? Here are the minimum requirements for consideration:

1. The Hero be killed in the line of duty.
2. The Hero be a known CrossFitter
3. The Memorial workout must be requested by colleagues
4. The Hero's surviving family needs to bless our memorial WOD

WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments.

Our Respect Continues

Tue, 01 Jun 2010 00:00:00 PST

This week all of our WODs will be in honor of our fabulous fallen. We'll respect these Heroes through our small struggles...

WOD

"Michael"

3 Rounds for Time:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Who Is Michael McGreevy? Why do I pay this repsect?

McGreevy was part of a dedicated Naval Special Warfare team fighting the Taliban, a fundamentalist
regime that a U.S.-led coalition knocked from power in Afghanistan in 2001, but has continued to conduct guerilla operations, particularly along the Pakistan border. McGreevy worked to help ensure al Qaeda terrorists could not train in, nor launch strikes from Afghanistan since their lethal attack on the World Trade Center in New York on September 11, 2001.

Michael McGreevy graduated from the U.S. Naval Academy in 1997. A top athlete who ran track, wrestled and played soccer, he gained early admission to the Army’s academy at West Point, but held out for a spot at the Naval Academy.

Upon graduation, he began as a Surface Warfare Officer, then went to BUD/S in late 1999, graduating as the Honor Man of his class in 2000. McGreevy, known to his friends as “Groove,” was assigned to Africa after the war broke out in Iraq. He deployed to Afghanistan in April 2005.

Family friends remembered McGreevy as “a true hero, not only because of how he died serving his country, but also because of the manner in which he lived his life and the type of person he was.” McGreevy would defend classmates in middle school and high school from bullies. “He simply would not permit anyone to inflict harm to others,” a family friend said.

A Naval Academy classmate said that McGreevy’s lifelong ambition was to be a Navy SEAL. “He excelled at every- thing. He was the best runner, the best swimmer. And he was smart.”

She added, “He was always smiling, always happy. He brightened everybody’s day. He had a wife he really loved, and friends. Everybody loved him. He was just a great guy.”

Military friends of McGreevy described this determined and humble man who excelled in all he did, as “the embodiment of American ideals.”

“Hold him up as high as you can – he was a great American and a great person, said a classmate from the U.S. Naval Academy. He did well in everything I saw him do -- at the same time, he was very, very humble about it, and was always ready to help others. Said another, “He died doing what he always wanted to do.”

Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

McGreevy, seven other SEALs. and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.

A total of 11 SEALs died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.

Michael McGreevy is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.

Our Deepest Thanks

Mon, 31 May 2010 00:00:00 PST

There are many to thank on a day like Memorial Day. While most people are celebrating the unofficial start to summer, we fondly remember those who graciously gave the ultimate sacrifice. We undoubtedly thank those who were willing, but who made it safely home. We're proud to thank our home-team CrossFitters:

*This listing no way encompasses all of the service members who regularly touch our lives. Our list is so long, the post would never end.

Brian McIntyre, USMC
Jim Ditri, USMC
Eric Eagon, USMC
Ryan Retimer, USMC
Tim Waldron, USMC
Fritz Chatelier, US Army
Adam Archiable, USMC
Darrell Wisseman, USMC
Adam Hale, USMC
Robert Bacsik, USMC
Stephan Barr, USMC
Matt Erickson, USMC
Eric Olson, USMC
Mark Littel, USMC
Bryce McDonald, USMC
Jimi Letchford, USMC

Are we missing anyone? Holler in the comments!

And our beloved family:

1st Lt. Travis Manion, USMC. KIA. Operation Iraqi Freedom. Silver Star.
2nd Lt. J.P. Blecksmith, USMC. KIA. Operation Iraqi Freedom. Bronze Star.
Cpl. Richard Waller, USMC. KIA. Operation Iraqi Freedom. Purple Heart.
Maj. Douglas A. Zembiec, USMC. aka Lion of Fallujah. KIA. Operation Iraqi Freedom. Bronze Star.
James A. Letchford, US Army. Korean War.
Joeseph Arpino, US Army. WWII Normandy.
Wililam R. Arpino, US Army. Korean War. Silver Star. 1935 - Present.

NOTE - We will be leaving from Ethos at 8am to participate in the Trevor Win'e Memorial tomorrow. Wear your Ethos shirts!

WOD

AMRAP

Thank a service member, and appreciate what you've got.

Post thanks to comments.

Who Loves Burpees?

Sat, 29 May 2010 00:00:00 PST

I know this whole crew loves burpees but what about you? Why do burpees suck so bad? It seems like a simple concept: from standing position, get yourself to the ground, then back up to standing position and jump. However a burpee is one of the most painful exercises in CrossFit. It fatigues you in ways you never thought possible. It's been proven that a burpee generates a ton of power because you move your mass a long distance very quickly. Whatever it is, burpees are tough so when tackling a WOD like todays, just keep chipping away.

WOD

For Time:

150 Burpees

Post time to comments:

Jackie's Twin Sister

Fri, 28 May 2010 00:00:00 PST

Pic- Chris R. bacon sizzling after a WOD

After a workout when pain is rushing through your body, why does collapsing to the ground feel so good? Anyone who has been an athlete has always been told to never lay on the ground or go to a knee by their coach but yet in CrossFit it is widely accepted as the norm. Personally I can't help but collapse after a tough WOD. After expending max effort it just feels so good to just lay down! There is nothing wrong with this method but it just brings up interesting questions. Are the people collapsing putting out max effort while the people who are standing after sandbagging? So what do you do after your WOD, lay on the ground, sit down on the benches, run outside and pass out, bacon sizzle? Post your post WOD routine to comments.

WOD

For time:

Ski 1000m
30 pound Dumbbell Thrusters, 50 reps
30 Pull-ups

Post time to comments.

Couplet

Thu, 27 May 2010 00:00:00 PST

Many people wonder how we program our workouts. Is there a method to our madness or are we just throwing tough workouts together in any random order? We CrossFitters love training for the "unknown and the unknowable." We want to prepare ourselves for anything and everything the world can throw at us. We are a broad, general, inclusive fitness program that uses functional movements to move large loads, long distances, quickly.

Our programming is primarily made up of:

"Triplets" (3 movements): I.e., 'Helen'
"Couplets" (2 movements): I.e., 'Fran'
Single Modality Day (1 movement): I.e., Deadlifts

Each one is unique in its nature and presents a different challenge. Within each type of workout structure, we include movements from three distinct classes: Weightlifting (moving external loads), Gymnastics (body weight movements), Monostructual (many call these "cardio" movements). By marrying together these three movement classes in as many different combos and mixtures possible, we get a constantly varied program that helps keep us training for everything. Routine is the enemy.

Couplets (today's workout) are the heart and soul of CrossFit programming. Think "Fran." Today is a weightlifting/gymnastic combo. Couplets tax the body in a way that no other workout can. They are short, vicious, and are intended to never give you a break. So when attacking this WOD, never let off the gas. Keep pushing hard knowing that it will be done soon.

WOD

21-15-9 reps of:

95 pound Sumo Deadlift High Pull
Handstand Push ups

Post time to comments.

3-6-9

Wed, 26 May 2010 00:00:00 PST

The snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with extreme force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. To be able to perform a Snatch at a large load you must not only be strong, but also extremely quick.

Snatches have value for all athletes because they involve so many of the larger muscle groups in a dynamic fashion. In fact, every muscle in the body is activated during the execution of a full snatch. It is a multi joint or compound movement.

The snatch is a high-skill movement, so every rep requires absolute concentration on the part of the athlete, which means the nervous system receives much more stimulation than when a static exercise is done. Whenever an athlete masters the technique in the full snatch, which rarely happens much like a golf swing, he has learned to trigger the necessary form cues instantly, and this skill is transferred to all his other athletic endeavors. A snatch is a highly technical movement that requires much practice and dedication to it. Just like any skill, you must first get the basics of the movement down and then hone in your skills by becoming more proficient at the movement.

In other words, learning how to do a full snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. If a person can perform a full snatch under large load, it is safe to say that person is demonstrating a high level of athleticism and competency in many of the 10 general physical skills.

WOD

As many rounds as possible in 20 minutes:

3 115 pound Snatch
6 24" Box Jumps
9 Pull-ups

Post number of completed rounds to comments.

Rowing is the only sport that started out as a form of capital punishment.

Tue, 25 May 2010 00:00:00 PST

The erg = ergometer = indoor rowing machine. The Concept 2 ergometer has become the standard.

The erg is used for two purposes. One is to provide a way for rowers to stay in shape when
weather or other issues preclude rowing on the water. The second is to provide a standard to
compare rowers against others and for rowers to benchmark their individual fitness progress.

The standard test on the erg is to row 2,000 meters (a 2K), in the best possible time. It is literally
one of the most exhausting and formidable tests done in any sport, but has its own perverse
appeal. When one is doing a 2K, there is a little screen on the erg that shows your progress;
meters rowed, time elapsed, etc., but it also includes your average time for 500 meters. This
number becomes important, because maintaining a 500 “split” becomes the psychological goal
that helps keep you going when your body says “stop”. In a 2K race, a 2:00 split indicates a 2K
time of 8:00 minutes. Depending on the size and physical condition of the rower, you will see
boys do a 2K time anywhere from the 6:20’s to the 7:20’s. (a split from 1:35 to 1:55). Girls will be
a minute or so slower, with splits from 1:50 to 2:05.

Take my word for it; that last 500 meters of a 2K are a real test of both physical and psychological
endurance. Your muscles are filled with lactic acid and are screaming to stop. But your mind
keeps you going. Making it through and reaching a new goal is both exhilarating and agonizing,
but 10 minutes later, you’re planning your next one.

WOD

2K Row

Post time to comments.

Keep Increasing

Mon, 24 May 2010 00:00:00 PST

Two days of learning, sweating and laughing! This weekend's Level 1 Certification was a huge success. Thank you to the HQ Training staff for putting on a wonderful event. Also, thank you to all who were a part of the Ethos crew that came out and represented your box at the "stink & drink" Saturday night. If you ever have the opportunity to attend a Level 1 Certification, it is one of the most rewarding weekends you can experience. Even if you have no desire to ever become a trainer, the Cert will help you become a better CrossFit athlete as a whole. "Always better yourself and never settle for mediocrity. Strive for perfection in life and in fitness."

Announcement:

Many of you have left items such as sweatshirts, t-shirts, towels, etc. at the box after workouts. We have accumulated a large amount of gear in our bottom two cubbies. Make sure you check this week to see if any of it is yours. Grab it by Friday or we will be donating it to goodwill.

WOD

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Goal is to increase the load through all 15 sets.

Post 1 rep max for each lift to comments.

This Weekend's Classes

Sat, 22 May 2010 00:00:00 PST

Remember that class is at 6am Saturday. There will be NO 8am class. Also, Open Sunday is also canceled. We apologize for any convenience, but we'll be back to regularly scheduled classes next week.

WOD

Ten rounds for time of:

10 Pull-ups
10 Ring Dips

Post time to comments.

Four Pieces for Four Rounds...

Fri, 21 May 2010 00:00:00 PST

Pic of "Black Jon" doing single arm dumbbell snatches during the Southwest CrossFit Games Regional Competition.

This is just a reminder that Saturday's class will ONLY BE AT 6am. We have a CrossFit Level 1 Certification all weekend, so the box will be closed. There will be NO OPEN WORKOUT ON SUNDAY.

WOD

Four rounds for time of:

20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Post time to comments.

Get On The Board

Thu, 20 May 2010 00:00:00 PST

Pics are of Ryan Retmier getting after some pull-ups and some of the girls scurrying up the ropes...

First off: Nice participation on the blog this week. Let's pick it up even more...

You must have noticed the cool new white boards we have around the box. In order to get up on the Bench Mark boards, you must be observed by a Coach setting a PR. If you do that, you're on the Board. Make it happen today!

WOD

"Helen"

Three rounds for time:

Run 400 meters
1.5 pood Kettlebell x 21 swings (or 55lb dumbbell swing)
12 Pull-ups

Post time to comments.

Nice Work. Now Hold Your Breath.

Wed, 19 May 2010 00:00:00 PST

Nice work on the participation on Tuesday's post. Keep it up.

Remember...Pool WOD tomorrow at 0600.
1 Daisy St.
Ladera Ranch, CA 92694

ALL classes at Ethos will remain the same.

WOD

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Open Your Hips. On Both.

Tue, 18 May 2010 00:00:00 PST

First off, I want to see some more participation on the Blog comments. Just because we offer up the Free Beyond the White Board postings, doesn't mean you're excempt from posting in the comments. Share with the community.

Second, don't forget about our Pool WOD on Wednesday at 6am. Here's the information again:

We'll be offering a Pool WOD on Wednesday morning at the Avendale Club House in Ladera Ranch. We'll meet in the parking lot and go into the HEATED pool at 0600. (Classes at Ethos will remain as normal.) The address is as follows:
1 Daisy St.
Ladera Ranch, CA 92694

Lastly, there are A LOT of new faces in the box. Give them some of that Ethos Love...

WOD

Three rounds for time of:
Power Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

Exciting Week

Mon, 17 May 2010 00:00:00 PST

This is an exciting week for CrossFit Ethos. We'll be hosting our first CrossFit Level 1 Certification on Saturday and Sunday. This Cert will bring nearly 70 athletes from around the country and world to our home. CFHQ will also send six of its top trainers to put on the event. We're honored to have everyone.

Here are some quick announcements:

We'll be offering a Pool WOD on Wednesday morning at the Avendale Club House in Ladera Ranch. We'll meet in the parking lot and go into the HEATED pool at 0600. (Classes at Ethos will remain as normal.) The address is as follows:
1 Daisy St.
Ladera Ranch, CA 92694
Class on Saturday will be for early risers. It will start at 0600, vice the normally scheduled 0800.
Be sure to sign up on the announcement board for the Trevor Win-E Memorial Day WOD (May 31st) at the OCFA Headquarters in Tustin, CA. We will caravan from Ethos at 0800. Let's give the strongest showing there. Be sure to rock your Ethos shirts.

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

What about cardio?

Sat, 15 May 2010 00:00:00 PST

Here you go. Merry weekend.

WOD

For Time:

Run 1600m
Ski 1000m
Row 1000m
Run 1600m

Post time to comments.

Looking ahead...not just to the weekend

Fri, 14 May 2010 00:00:00 PST

Photo: CF Ethos basecamp at the 2010 Southwest Regionals (credit: Sam R)

Goals.

Why do you Crossfit? What are you training for? Do you have any goals?

Crossfit is wonderful because no matter how good you are, you can always get better. There are so many aspects to to work on that you can spend forever on them and never master anything. Some of us train to compete in the Crossfit Games. Some of us want to get in shape. Some of us want to look better.

No matter what your motivation is, it's important to have a goal and something to focus on.

That's why I want everyone to post something they want to accomplish at the box. It could be getting an unassited pullup. It could be a muscle-up. It could be completing a workout rx'd. It's could be running (and not walking) a mile. The goal itself isn't the point. The point is that you have something to chase after, something to drive you to make you want to work hard.

One of the most difficult things is to put yourself out there for public evaluation and judgement. It's a scary thing. But know this...we are all on the same team. If you post a goal, you will reach it.

WOD

5 rounds for time of:

Row 500m
15 Bench Press (135/95#)

Post TIME and PERSONAL GOALS to comments.

Nothing worthwhile is easy.

Thu, 13 May 2010 00:00:00 PST

"The deadlift is a tough lift, especially at the conclusion of a long meet. No attitude is 'working out' and a killer attitude is 'training' — a big difference." - Louie Simmons (Powerlifting subject expert)

Click HER E for the full article by Louie Simmons regarding the deadlift. Also check out the CF Journal for articles and videos featuring Louie Simmons.

WOD

Deadlifts 1-1-1-1-1-1-1

Post loads to comments.

"The Floater"

Wed, 12 May 2010 00:00:00 PST

Photo: Brian Mc and Erica cruising down the back stretch of WOD #2 (photo credit: Shayna Larsen)

Monday was medium weight and long. Tuesday was bodyweight and twenty minutes. Today will be heavy and fast. We present..."The Floater" wod from the Southwest Regionals. It's heavy and hard, but it's another domain that you must dip into to balance your training. Balancing heavy weight overhead is not the easiest or the most comfortable thing, but it's an essential skill for Crossfit. Just remember, the faster your get the push jerks done, the less you will have to clean it from the ground.

WOD

For Time:

20 Push Jerks(185/135#)
40 Burpees

Post time to comments.

2011 Crossfit Games training starts yesterday

Tue, 11 May 2010 00:00:00 PST

You read that right. Competing in the Crossfit Games isn't something you can just roll out of bed and do. It takes preparation and dedication. Almost half of the teams in the Affiliate Competition DNF'd the first WOD because not everyone could finish the ring dips. If you have a weakness or any holes in your game, Crossfit will invariably expose you.

Train your weaknesses and practice what you suck at.

The best Crossfitter isn't one who excels at everything. It's someone who has the fewest weaknesses. Go back and read what you posted on "What is your kryptonite?" You all know where the holes exist. The list is pretty similar: overhead squats, running, hand stand pushups, muscle ups...sound familiar? Hone your strengths and work on your weaknesses.

See you at the 2011 SoCal Sectionals.

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400m
Max rep Pull-ups

Post rounds and reps to comments.

SoCal Regionals Recap

Mon, 10 May 2010 00:00:00 PST

CF Ethos...

This weekend CF Ethos hosted the Southwest Master's Regional Competition and our Affiliate Team competed among 70+ tri-state affiliates UC Irvine. We are extremely proud of our athletes who represented in amazing fashion! Being around the training sessions, you know the Ethos athletes trained very hard and sacrificed to compete at this high level event. Thank you to everyone who participated in the mutli-WOD training sessions to help prepare the team, and who made it to the event site to cheer live. Last but no least, many thanks to the supporters who watched online and screamed at your screen "GO!" to encorage the Ethos affiliate team from afar! Be sure to check out the archived videos at live.crossfit.com to review all the amazing action from the weekend.

I think the Ethos crew has staked a claim to polka dots and lime...we mean "Ethos" green.

WOD

Five rounds for time of:

15 Hang squat cleans (135/85#)
30 Push-ups

Post time to comments.

Let the Games Begin

Fri, 07 May 2010 00:00:00 PST

Reminder! There will be 2 classes tomorrow, Friday, May 7th, at 6am and 7am. Saturday classes and Sunday Open Gym are canceled because we will be coaching the Ethos Affiliate Team at the CrossFit Games Southwest Regionals!

WOD

Last Mystery Day

Post most memorable quote/comment during a WOD to comments.

Still A Mystery

Thu, 06 May 2010 00:00:00 PST

Be sure to call out sick on Friday since the the best of the 50+ crowd will be throwing down in the CrossFit Games Masters Regionals. CrossFit Ethos is proud to host this groundbreaking event! We need the hometeam there to support, and to help as volunteers if needed. We're anticipating several hundred spectators and athletes. Admission at this location is free so join us as we kick off the 2010 SW Regional. In addition to supporting the Masters athletes, there will be food, entertainment and a sneak peak at Games sponsors' booths. Registration begins at 11am. The throwdown begins at 1pm.

This weekend, at the University of California Irvine, there will be five epic battles for a very small number of berths at the 2010 CrossFit Games:

Individual Men (4 spots)
Individual Women (4 spots)
Teams (8 spots)
Masters Men (15 spots worldwide)
Masters Women (15 spots worldwide)

For the first time ever, CrossFit is going to stream live coverage of the event free at live.crossfit.com. Coverage will be all day Saturday and Sunday, now with six cameras, three full time announcers, and at least four guest announcers. For those of you not able to tune in live, we will also create archives of each hour's footage for download on demand.

In the individual competitions, the top men and women from each of the four Sectionals (San Diego/AZ, SoCal, Northern California, Hawaii) will battle against the 10 men and 10 women who were prequalified from last year's Games.

There are 70 teams competing for 8 spots. Teams registered first-come, first-served with no qualification required. We expect a pretty high degree of variation in ability among the teams, but there's no doubt the top spots will be fiercely contested.

The Masters men and women are performing locally, but competing directly against the other Masters from all the other Regionals. Their workouts have been standardized, and the top 15 will be invited to the Home Depot Center regardless of where they competed.

Parking:
$8.00 per day
100 Bren Center Rd.
Irvine, CA 92697
Google Map

The parking structure nearest the event fields has a capacity of 1100 vehicles so there should be no need for overflow. There is no overnight RV parking on the UCI campus. Day parking for larger RV type vehicles is available in uncovered lots near the main event complex.

Venue:
Easy ups, folding chairs and other supporting gear is allowed in the Crawford Field area for relaxing in between heats. There are restrooms and locker room facilities for changing. Competitors are free to use the lockers but locks may not be left on overnight.

Food will be sold (grilled fish, beef, chicken, salads, fruit, plus burgers and dogs, along with beverages).

Coolers with food and beverages are allowed. A strict NO ALCOHOL policy will be enforced by campus security.

Unfortunately pets are not allowed per university policy.

WOD

Mystery

Post something to comments.

Volunteers

Wed, 05 May 2010 00:00:00 PST

We've had a lot of questions regarding volunteering this Friday at the event we're having at Ethos. If you'd like to volunteer your time, please be at the box at 0900 to start the day. Registration for the Masters Division will start at 1100 and the first event will start at 1300. This will be a great event. We're expecting over 500 people throughout the day. Roger up in the comments if you plan on attending/volunteering.

WOD

Another Mystery.

Keep your results to yourself, but post your comments/thoughts.

Sweet Nothings.

Tue, 04 May 2010 00:00:00 PST

Sugar substitutes have become a staple of the American diet—but are they making us fat? Jeffrey Steingarten puts artificial sweeteners to the test.
Vogue, May 2010

Sky King, our golden retriever, knows that I wouldn’t perform an experiment on him that I hadn’t first tried on myself. Otherwise I doubt he’d be so eager to join in my efforts to advance the progress of gastronomical science. It was just the other day that we gave Sky King a sprig of stevia, a native plant of South America—four small green leaves on a stem. Chewing stevia leaves is a remarkable experience, especially the first few times. Initially, it tastes of nothing, sort of green and slightly bitter. Then, as you chew, your mouth is filled with the sweetest taste you’ve ever known, a pure, cool, piercing, disembodied sweetness, peaking in about 30 seconds and soon replaced by an unpleasant bitterness.

I was sure Sky King would love it. He is as fond of candy as he is of Chinese food or coconut cake, which always leaves a blob of fluffy whiteness on his big dark nose. Yet it took him no more than a few seconds to spit out the stevia. In actual fact, dogs don’t know how to spit; at least ours doesn’t. He just let the leaves fall out of his mouth. That was the end of Experiment #1. (Let me reassure you: No golden retrievers have been harmed in the preparation of this article. And before I administered the stevia to Sky King, I combed the medical literature to learn whether a little stevia can hurt animals, either canine or human. It’s been given to both kinds of animals, and there’s never been a problem.)

You can expect to find lots of stevia in your own future. Stevia is an herb first described in 1899 by a Swiss botanist working in eastern Paraguay, where it had been used for centuries as a medicine and a sweetener. In 1931, French chemists identified the sweet compounds in stevia, glycosides named stevioside and rebaudioside. In 1995, the leaf and its extracts were approved by the FDA as dietary supplements, and finally, in December 2008, the FDA granted petitions by Pepsi and Coke to sell stevia, which they promptly brought to market the next year as tabletop sweeteners PureVia and Truvia, respectively, followed by low-calorie beverages SoBe Life Water and Sprite Green. Right now stevia is the non-caloric sweetener attracting the strongest interest, largely because it can be advertised as “natural” and because the existing sweeteners—saccharin, cyclamate, aspartame, Ace-K, neotame, sucralose, and alitame—have been tested and written about for years.

Saccharin was discovered in 1878 in a lab at Johns Hopkins University as a coal-tar extract. Since then it was banned by the FDA on the grounds that it was carcinogenic, and then it was reinstated. Today it’s marketed as Sweet’N Low, is 300 to 500 times as sweet as sugar, and passes through the body undigested.

Cyclamate was discovered in 1937, given the FDA’s approval as GRAS (Generally Recognized as Safe) in 1958, then banned by the FDA in 1969 as carcinogenic. It’s still used in other parts of the planet in, among other things, Coca-Cola Zero, which I enjoyed in Madrid two weeks ago.

Aspartame was discovered in 1965 at G. D. Searle when James M. Schlatter, while working on an ulcer drug, licked his finger and found it sweet, about 200 times sweeter than sugar. Now it’s very successfully marketed as Equal, NutraSweet, and Canderel. Are lab scientists ever supposed to lick their fingers?

Ace-K is short for acesulfame potassium, also discovered fortuitously in 1967 at Hoechst AG, approved by the FDA in 1998, marketed as Sunett and Sweet One, and used mainly in blends.

Sucralose was discovered in 1976, approved by the FDA in 1998, and is 600 times sweeter than sugar. It’s also known as Splenda and by three other brand names I’ve never heard of. Splenda is currently my favorite artificial sweetener because there’s a granulated version for baking (containing an added bulking agent). The minute we had identified a serviceable sugar-free chocolate, we stirred up the batter for my favorite chocolate-chip cookies, substituting Splenda for sugar. The results were nearly acceptable and with a little fiddling would have become a staple treat in our home office, had I not discovered that my assistant Rachel had unaccountably substituted Spenda Blend, which comes in both brown- and white-sugar versions. The blend is half sugar! What a fraud! The thrill of discovery, which I’m sure nearly matched Vasco da Gama’s, melted into thin air.

Made by substituting granulated Splenda for both the white and brown sugars in my recipe, the cookies were regrettable, fluffy and tasteless (no chewiness or caramelization) and no better than the sugar-free cookies you find at the supermarket, which are awful. For the next, and last, version, we added a tablespoon of Walden Farms Pancake Syrup. Like other Walden Farms products, it’s “fat-free,” “sugar-free,” and “calorie-free,” which I thought must be either a misprint or a violation of the Federal Food, Drug, and Cosmetic Act, as amended. How can a whole bottle of syrup have absolutely no calories? The answer was right there on the label: the miracle of cellulose gum. Unlike other Walden Farms creations I’ve sampled, their pancake syrup tastes fine, as long as you don’t insist on real maple syrup. But the improvement in the cookies was insignificant.

Our Splenda vanilla ice cream, however, was just short of magnificent. But it was not diet food. Although completely free of sugar (and consequently fine for diabetics not trying to lose weight), a quart of it (measured after churning) included four egg yolks, three-quarters cup each of heavy cream and granulated Splenda, one vanilla bean, and two cups of milk. The texture was good until the ice cream froze solid overnight in the freezer and had to be partially remelted in the refrigerator compartment.

Alitame was discovered in the early 1980s as a second generation of aspartame—2,000 times sweeter than sucrose and now approved in Mexico, China, and elsewhere, but not in the United States. Alitame is said to have no aftertaste. The original maker submitted a petition to the FDA, then sold the rights to Danisco, which withdrew the petition. There must be a story here: The absence of a bitter aftertaste is one of the central goals of sweetener chemistry. As alitame was abandoned so quickly, was it responsible for disastrous side effects? Does it make your eyes bleed or your skin turn blue? (Our calls to Danisco were not returned.) If alitame really does have no bitter aftertaste, it is probably the only artificial sweetener that doesn’t. I own a technical volume called Modifying Bitterness. Adding sugar is the easiest way to counteract a bitter taste, but adding sugar is the one thing we can’t try with an artificial, sugar-free, zero-calorie sweetener.

The sweetener sapa was favored by prostitutes in ancient Rome because it whitened their skin (then the height of local fashion) and was thought to be a contraceptive. Prepared by cooking and concentrating grape must (pressed grapes, including skins, seeds, stems, and juice) in lead pans, sapa was full of lead acetate, which gradually poisoned its fans, just as lead pipes and vessels are thought to have played a part in the fall of the Roman Empire. You can read about sapa in Pliny the Elder’s Natural History, Book XXIII, chapter 30.

Neotame, owned by the NutraSweet company, is said to be 13,000 times sweeter than sugar. Thirteen thousand! This doesn’t mean that if you sprinkle a teaspoon of neotame onto your tongue, it will taste 13,000 times sweeter, which in any event is impossible for us to imagine. It does mean that you’ll need to use only one thirteen-thousandth as much neotame to achieve the same sweetening effect as sugar. So, if you dissolve a teaspoon of neotame in your cup of tea, it will taste as sweet as if you had put 143 pounds of sugar in the cup, which is also a ridiculous proposition. Thus I felt that I absolutely needed to taste some. Yet I was unable to score even a little. I telephoned NutraSweet in Chicago, and its CEO, Craig Petray, a reasonable-sounding and modern type of CEO, refused. He told me that neotame was not meant to be eaten straight as a tabletop sweetener and that it is nearly always used in blends. (In the United States, blends usually include only two sweeteners; in Europe, a blend of artificial sweeteners might be composed like a perfume from an entire palette of sweeteners.) CEO Petray conceded that he was worried I might simply eat some neotame out of the bottle, find it repellently bitter, and tell everybody about my sad experience. He did offer to arrange a guided tasting anytime I wanted to visit Chicago. I intend to take him up on it.

Just Like Sugar is promoted as a natural product “that tastes like sugar, cooks like sugar, bakes like sugar, browns like sugar, sauces like sugar, cracks like sugar, caramelizes like sugar” and is free of calories, fat, cholesterol, has a glycemic and triglyceride level of zero, and, thank God, no laxative effect. The main ingredients are chicory root, vitamin C, and orange peel. I couldn’t believe my eyes or ears. I obtained the baking and brown-sugar versions of Just Like Sugar directly from the company, stirred it into my excellent chocolate-chip-cookie batter, added extra water (called for by the company’s Web site to compensate for the amount of fiber in the chicory root), and popped it in the oven. The results were way better than expected, but still short of awesome.

I was surprised that Sky King had rejected the sprig of stevia. He is as omnivorous as any creature I’ve met, so much so that I formulated a theory that dogs—some dogs, at least—descend not from the European wolf, the African hyena, or the Asian jackal but from a cross between a pig and a goat. Why wouldn’t he enjoy the intense sweetness of stevia?

What may have been troubling him was a study carried out in 2008 at Purdue University with three groups of rats. One group was fed a diet of low-fat yogurt, another fed the same yogurt diet flavored with various artificial sweeteners, and the third fed yogurt plus glucose, a mildly sweet, elemental, fully caloric sugar. The result? The rats eating artificially sweetened yogurt gained weight, while the others—even those consuming glucose—compensated for the extra calories by eating less; rats have an enviable mechanism to avoid overeating. The addition of artificial sweetener—in this case, either saccharin or Ace-K—confused the rats’ systems. The guess is that the sweetness on the tongue of an artificial sweetener “promises” that calories are about to enter the digestive system; when they don’t appear, the rats’ adjustment mechanism becomes confused. And when the experiments were over, the fatter rats were unable to lose the weight they had gained.

I’ve been drinking diet soda three times a day for the past 20 years—the entire time I’ve been working from home. I’ve always known it was laughable for me to wash down several slices of deliciously fattening pizza with diet soda, but I figured that, hey, every bit of calorie reduction must do me some good. It looks as though I was wrong, or at least that if I were a rat, I’d have been very wrong. On the other hand, many humans seem to lack a mechanism to compensate elsewhere in their diet (or in their physical activity) for the excess calories they have consumed earlier in the day or week. How can we confuse a system we lack? I have gained weight fairly steadily during these 20 years. The culprit? Is it the diet soda, the fact that I eat for a living, or that between meals I sit at my computer all day?

I’m fairly sure that Sky King lacks any semblance of a regulatory system. He looks so forlorn when he finishes his food, and I have yet to see him stop eating before he has licked his bowl clean, except when I feed him dry dog food. Perhaps that’s why he rejected the stevia sprig. Somewhere deep in his canine consciousness, he knew that the sweet, noncaloric experience would sabotage whatever restraint he still possesses. Another reason could be that Sky King tastes with his nose, not with his tongue, and stevia lacks any aroma. So he doesn’t know it’s food. I will conduct a few more experiments and report back to you.

But first, back to the human world. There is a mystery in America that nobody has been able to solve—the cause of the obesity epidemic, as it is called. Yes, people gain weight when their calories in exceed their energy out. But why have Americans become unable or unwilling to maintain their energy balance?

Chubby people can take comfort in the finding that their tendency to gain weight is genetic. It certainly comforts me. Here’s why. Depending on which study you prefer, the correlation between the adult weight of identical twins raised apart (and therefore eating different food under different conditions) is as high as 80 percent. That’s the genetic part; environmental influences can alter your destiny, but they account for only 20 percent to 40 percent of the final result. And here’s the thing. The average American has gotten fatter and fatter for more than the past quarter-century. Surely our genes haven’t mutated during that time.

So a number of nongenetic factors must be responsible: We get less exercise than even 25 years ago. (Count me in.) We have all stopped smoking. (I went from three packs a day to none. It took ten years of my life, and my weight rose every day.) And have you noticed that portion sizes have swelled beyond control? Both at home and in restaurants, there’s vastly more on the plate, and the plates themselves have doubled in diameter. People eat more of their food outside the home, where there’s no controlling how much they serve you. What’s a person to do?

Except for smoking cessation (which is obviously the main cause of obesity, nationally and internationally), all these other excuses, not to mention the unstemmable popularity of fast food, are completely lame, self-indulgent, and tautological. What we need to find is a dramatic and persuasive evil that accounts for everything. And this, obviously, is the vast soft-drink industry and the sweeteners it uses—particularly, high-fructose corn syrup (HFCS) and, yes, artificial, noncaloric sweeteners.

HFCS has become the dominant sweetener in soft drinks, displacing sucrose. The reason? Predominantly because it’s cheaper. The sharp rise in obesity began just a few years after the introduction of large amounts of HFCS into our diet. Since 1970, the amount of HFCS the average American consumes has increased by more than 1,000 percent, while the percentage of obese Americans has nearly doubled. This, of course, doesn’t prove anything in itself. But there have been other suggestive findings. A paper that appeared at the end of last year in Physiology & Behavior documented another study in which rats were fed a variety of sweeteners and concluded that “even moderate consumption of fructose-containing liquids may lead to the onset of unfavorable changes in the plasma lipid profile,” which means that it raises your bad cholesterol or lowers your good cholesterol, or both. Another study with rats in Switzerland found that long-term “high consumption of fructose in rodents leads to . . . insulin resistance, obesity, type-2 diabetes mellitus, and high blood pressure.” Whew! But the same study conceded that there’s no evidence of a similar effect on humans—except at high doses. While we’re waiting for the votes to come in, I think I’ll avoid all caloric soft drinks. Humans had very little fructose in our diets until HFCS soared in world popularity. It’s just not normal.

And as for artificial sweeteners, I’m persuaded by that experiment showing that rats overate and got fat when they were given artificial sweeteners—which confused their regulatory systems. I am not a rat. And there are no definitive studies on humans. But I, for one, gave up all diet sodas yesterday—right after finishing most of this article. Now I can just sit back and watch the pounds fall away.

Which leaves stevia. It is not artificial—it grows right out of the ground. It is very sweet but has no calories. Maybe that alone will confuse my system and put on the pounds. But stevia also promises a multiplicity of health benefits. What to do?

WOD

Mystery.

Don't post results, only thoughts to comments.

CrossFit Games Mystery Week

Mon, 03 May 2010 00:00:00 PST

In the spirit of this weekend's CrossFit Games events, this week's workouts will be a mystery to you, the Athletes. Our intent is to give you a little feel for what it's like to walk into a competition, not knowing what you may be up against. This is precisely what our CrossFit Ethos Affiliate Team will be feeling this entire week.

We hope this will be a great exercise for the mental conditioning piece of your training. You MUST come into every session and immediately focus on the task(s) at hand.

Good luck this week.

WOD

Mystery.

Keep your results to yourself.

Team Work

Sat, 01 May 2010 00:00:00 PST

Pic- Eric Eagon, Robert Bacsik and Eddie Dossey tackle 15ft. rope climbs

With the spirit of the CrossFit games and the Southwest Regional nearing, we will be conducting another multi wod day. We originally had it scheduled to be our final affiliate team wod before the Regional competition but decided to open it up to the entire CF Ethos crew. Doing multiple workouts in a day is a realm we rarely step into but is crucial to CrossFit training. It challenges you both mentally and physically and will push your body to places you never thought possible. If you have never done it before, we highly recommend at least trying it once before just being a nay sayer and thinking it is not possible. All workouts can be scaled to your individual fitness level, and can be modified as we see fit. With that being said here is the agenda for the Affiliate Team/ multi wod Saturday: The first WOD will begin at 11:30am following the CF Ethos Kids classes. There is a total of 3 workouts taking place with roughly 30 minutes rest in between each workout. All WODs will be completed as a 4 person coed team. The workouts will be done in this order:

1) 800m Medicine Ball Relay

African Regional Affiliate Competition Event 1

2) Team Max Snatch (30min time limit)

North Central Regional Affiliate Competition Event 2

3) Team Chipper (20min time limit)

African Regional Affiliate Competition Event 3

If you plan on participating, set aside a couple hours for the workouts. Each workout should be less than 30min, with two 30min breaks in between. We plan on being finished around 2 - 2:30pm. For anyone who wants to do the regular wod, we will still being holding our normal group class session at 8am.

WOD

3 Rounds For Time:

Run 200m
25 Push ups
Run 200m
25 Knee to Elbows
Run 200m
25 Ring Dips
Run 200m
25 Abmat sit ups

Post time to comments.

Save Your Hands

Fri, 30 Apr 2010 00:00:00 PST

Pic - Eden watching mom & dad from the kid corral! This CrossFit Kid is getting a first hand example of how fitness and community continue long past the team sports years of high school and college!

Rips of the skin and calluses are something that every CrossFitter has to deal with. It is a reality that any person who uses their hands in intense activity on a day to day basis, can rip and will rip their skin/calluses. Although this may sound horrible or painful, if taken care of, can become a less frequent occurrence. So you may ask how do I help prevent this? Well there are 3 scenarios that you must identify when dealing with hand rips/ build up:

1. If your hands are new to intense exercise, you need to toughen up your skin by creating calluses(A callus is a build up of tough skin that is created by your body in order to protect from ripping). The more you use your hands the quicker you will build up your calluses and create a tougher, more durable surface. Another way we can toughen up the skin on our hands is by sanding/filing your calluses on a day-to-day basis. You can use a nail-file, a piece of fine-grit sandpaper, or a callus specialty tool such as Mr. Tweezerman callus shaver/file
http://www.tweezerman.com/scripts/item.cfm?gc=T&sc=CC&itemsku=5085R&topmenu=1&submenu=5
A couple minutes a day will keep the surface of your hands smooth but will also build up the callus in order to protect the skin.

2. If your hands have toughen up and have built up large calluses, you are also in danger of ripping due to a non-smooth surface. This non-smooth surface has ridges and bumps that will bunch up and increase your likely hood of tearing. This is another scenario in which sanding down or shaving down the callus will help create a smooth durable surface. With large bumps and ridges, it is extremely important to shave down that area so that when doing activity, that bump/ridge, does not pinch and create a rip.

3. Your hands have now ripped and you have open wounds on the surface. When dealing with any wound it is extremely important to keep the area clean. Wash regularly with warm soap and water, then gently pat dry. After washing the ripped area, apply some anti-bacterial cream such as Neosporin/ Aquaphor to keep the area moist and clean. Repeat this process for the first 36-48 hours. After the area begins to heal and harden, begin sanding the area to restore the smooth surface. Also when dealing with a rip, many people tend to shy away from exercises that require their hands or will completely stop coming until their hands heal. We at CrossFit Ethos feel that ripping of the hands is part of everyday life and that you must work through things such as this. However we do recommend and allow taping of the hands to help protect the healing area. We tape our hands in a way that will protect the entire palm, much like a gymnastic strap. This will help the healing area from further damage but will allow you to continue to work out at a high level with no limitations. Gloves are strictly forbidden at Ethos and we do not condone the use of gloves and/or gymnastic straps in a workout setting. We believe that you should strengthen your grip by using your hands, without aid, and toughening up your skin/calluses.

WOD

"Death by Clean and Jerk"

Perform one 135 pound Clean and Jerk on the first minute, two 135 clean and jerks on the second minute, three 135 clean and jerks on the third minute and so on until you cannot complete the number of Clean and Jerks within the one minute time frame.

Post number of complete rounds to comments.

*Follow-up*

There is now a donation box at the gym for the Eric Olson care package. Feel free to throw any items in it that you think he would enjoy having. Any item is welcomed, especially items such as pics/news from Ethos. All donations need to be in before May 7th.

Heavy Lifting Gymnast

Thu, 29 Apr 2010 00:00:00 PST

When doing Handstand push-ups there are a few different ways to scale the workout. This scale can be in either direction as well, we can make it easier or more difficult as we see fit for each individual. The progression of the movement first starts with Box Pike push-ups, then progresses to band assisted handstand push-ups, next would be against a wall with less range of motion(using 1 or 2 abmats) , then full range of motion(head to ground) handstand push-ups, parallette hpu's, ring hpu's, and finally free standing handstand push-ups. A full range of motion handstand push up is a complicated movement that requires a ton of midline stability as well as a little metal toughness. It is a skill based movement that takes practice, so the next time you show up to class a little early, try out some of these progressions, you might just surprise yourself on what you can accomplish.

WOD

5 Rounds For Load and Time of:

Back Squat, 3 reps
15 Handstand Push ups

Post load and time to comments.

Old Friend

Wed, 28 Apr 2010 00:00:00 PST

Our old friend and CF Ethos trainer Eric Olsen dropped us an email over the past week. For those of you who don't know, Eric Olsen is a Marine and is currently deployed overseas. He sends his best wishes to the crew and says he cant wait to get back in the gym. We at Ethos thought it might be nice to put together a little care package for him. In his email he mentioned a few things that are impossible to get a hold of over there and also some comforts of home items. We should shoot to have all items packed and ready to ship by the end of next week, May 7th.

Items that he mentioned included but should not be limited to:

Toothpaste
Razors/shavers
Almonds/Pistachios
Athletic Tape
News/Photos from the box

If you are interested in donating any items, bring them by the gym before May 7th. Feel free to bring other items other than those that are listed. Eric is a great trainer and also a great friend so lets show him some support and send a great care package. For any other questions or comments contact Amy Martinez at amymartinez1@me.com

WOD

5 Rounds For Time:

15 Ring Push ups
2 Rope Climbs

Post time to comments.

Lots of "Ups": pullups, jump ups, situps

Tue, 27 Apr 2010 00:00:00 PST

Jon C. at the NLP Invitational (photo credit: Shayna Larsen)

The 2010 Crossfit Games

"We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!"

Aromas will definitely be missed. For those who had the opportunity to the past few years to watch or compete in Aromas know that it was a special place that can't never be duplicated. That being said, The Games are growing and evolving. This is an awesome opportunity to witness some of the fittest people on the planet in our backyard. Stay tuned for more information!

Don't forget about Regionals either! They're only two weeks away and will be held at UC Irvine.

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Chest to Bar Pull ups (rx = unbroken on each set)
Box Jumps (24")
GHD Sit ups

Post time to comments.

Pull High, Then Pull Hard

Mon, 26 Apr 2010 00:00:00 PST

Last week everyone put out a tremendous effort tackling our first ever 'Benchmark Week'. Many people set PR's on most of the WODs and this just proves that your effort and dedication to the program is paying off. Don't let up now, keep after it and start the week off right.

Announcements:

Starting May 3 we will be adding five new class times to our schedule. The new classes being added are:

Monday, Wednesday, Friday - 7pm

*For the night time sessions (6pm & 7pm) we will begin to be strict on our signing up policy. Make sure you sign up for the class you plan on attending. We need to enforce the class size cap and make sure that the highest level of training is being maintained.

Tuesday, Thursday - 9am (this class follows the Olympic Lifting class at 8am so hit both and get in some skill work before the wod)

WOD

1 Rep Max Snatch

Establish your 1 rep max Snatch in 10min

Then:

10min Max Calorie Row

Your score is the combined total

Post score for each 10min effort as well as the total to comments.

Random Announcements/Inquiries:

The Southwest CrossFit Games Regional is seeking volunteers to be Judges for the event. Here is your opportunity to set the bar for how judging should be at CrossFit events. We've listened to your gripe about the standards before, so step up to the plate. If you're interested, please email us at info@crossfitethos.com and we'll get you on the list.
The Southwest CrossFit Games Regional registration and Masters Division competition will be held at CrossFit Ethos on May 7th. If you'd like to participate/spectate, please plan accordingly. We expect to see around 400 athletes rolling through our home that day.
If you're interested in participating in a Certified Adult, Child, and Infant CPR & AED training session in the month of May, please roger up in the comments and/or send us an email at info@crossfitethos.com. The training will most likely go on a Saturday and will last approximately 3 hours. The cost will be $60-80 depending on the amount of participants that register. This is a HUGE opportunity to get up-to-date on the new CPR training techniques, along with walk out with your CPR Certification Card from the American Heart Association.

Home Stretch

Fri, 23 Apr 2010 00:00:00 PST

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girl and rounds completed to comments.

AKA: "Three Bars of Death"

Fri, 23 Apr 2010 00:00:00 PST

That's right. There's a reason why it's nick-named the "Three Bars of Death." This workout has to rank in the top three hardest "female" WODs that CrossFit has to offer. You've worked hard all week...why not finish strong!

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Random Announcements/Inquiries:

The Southwest CrossFit Games Regional is seeking volunteers to be Judges for the event. Here is your opportunity to set the bar for how judging should be at CrossFit events. We've listened to your gripe about the standards before, so step up to the plate. If you're interested, please email us at info@crossfitethos.com and we'll get you on the list.
The Southwest CrossFit Games Regional registration and Masters Division competition will be held at CrossFit Ethos on May 7th. If you'd like to participate/spectate, please plan accordingly. We expect to see around 400 athletes rolling through our home that day.
If you're interested in participating in a Certified Adult, Child, and Infant CPR & AED training session in the month of May, please roger up in the comments and/or send us an email at info@crossfitethos.com. The training will most likely go on a Saturday and will last approximately 3 hours. The cost will be $60-80 depending on the amount of participants that register. This is a HUGE opportunity to get up-to-date on the new CPR training techniques, along with walk out with your CPR Certification Card from the American Heart Association.

We Know You're Sore...But At Least Have Some Grace...

Thu, 22 Apr 2010 00:00:00 PST

Here's a great pic from the Early Risers class (6am). For those of you that have been to that session, you know that you roll in when it's pitch dark and roll out when the sun's shining through the front of the facility. It's an amazing site. So, shall I say, Graceful...

WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or dowel as needed and post time and load to comments.

Post total time to comments.

Nancy's a Heartbreaker

Wed, 21 Apr 2010 00:00:00 PST

Pic - A Tiner piece of CFE art.

The next grass-fed cow is scheduled to be delivered on Thursday. There is still a quarter left to be claimed. Roger up if you're interested in the whole quarter or part of the 150 lbs.

WOD

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Introducing Benchmark Week...

Mon, 19 Apr 2010 00:00:00 PST

You'll see a swarm of the Girl Benchmark WODs this week. What an awesome opportunity for everyone to attack these internationally renowned workouts. Be sure to post your times in the comments AND on Beyond the White Board.

We posted a great video (courtesy of the CrossFit Journal) of my good friend Chris Spealler coaching an athlete on the key points of "Elizabeth." Take notes, focus on what you know you need to work on, and get after this WOD.

WOD

"Elizabeth"

21-15-9 reps of:
Clean, 135 pounds
Ring dips

Post time to comments.

You Knew It Was Coming...

Mon, 19 Apr 2010 00:00:00 PST

For a Good Time...Call Fran:

21-15-9:

Thrusters
Pull-Ups

Post time to comments.

Video provided by the CrossFit.com.

It's gotta be the shoes!

Sat, 17 Apr 2010 00:00:00 PST

Today, we are going to discuss a much debated topic in the Crossfit community...SHOES. Everyone has questions and everyone has their opinions. Some swear by old school Chuck Taylors while others are more adventurous with Vibram Five Fingers. So the question remains...what's the best Crossfit shoe?

The answer...there is none. The reason being that everyone is different and has their own preferences. However, there are some general guidelines for shoes that we can recommend:

- Super cushioned heels are not helpful - Big cushions in the heel actually provide instability under heavy loads. They act as a crutch for poor running form. Not only will you be battling the weight, but you will be battling your balance as well. Instead, go for a low profile shoe with minimal heel cushion.

- More isn't better - The more technology incorportated in a shoe doesn't mean that it's better. In fact, less is more in terms of Crossfit. The less cushion, the better. Why? The less there is between your heel and the ground, the more stable you will be. If there is a computer chip in your shoe, you need to reassess your choice in footwear.

- It will take time to adjust - If you have been wearing big thick cushioned shoes forever and ever and you switch to Chucks, your feet will hurt in the beginning. There will an adjustment period as you get used to your new shoes. However, in the long run, it will be to your benefit as you get stronger and fitter

If you have questions, ask your fellow Crossfitters. You see a wide variety of shoes being worn on a daily basis. The best thing you can do is ask lots of questions, and make an informed decision based on your preferences and personal tastes.

Announcement 1: Sunday open gym sessions are on starting this Sunday! Be sure to sign up for open gym sessions just like regular group classes!

Announcement 2: Grillin' and Chillin - Come for a bbq and pool session at Liz B's place starting tomorrow starting at noon
Where: 26647 Sierra Vista, Mission Viejo, 92692

WOD

As many rounds as possible in 20minutes:

21 Push Press(95/65#)
200m Run

Post number of completed rounds to comments

Hero WOD: Mr. Joshua

Fri, 16 Apr 2010 00:00:00 PST

Photo 1: Kim E. at NLP Invitational. Photo 2: SO1 Joshua Thomas Harris.

"Mr. Joshua" is a Crossfit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki. Mr. Joshua first appeared on the CrossFit website 10 October 2008.

God speed and fair winds, Josh. Thank you for your service and sacrifice to keep the rest of us safe.

WOD

"Mr. Joshua"

Five rounds for time:

Run 400m
30 GHD Sit ups
15 Deadlifts(250/175#)

Post time to comments

Heavy Pullups

Thu, 15 Apr 2010 00:00:00 PST

The pullup is a core gymnastics exercise in Crossfit. Why the kipping pullup? Here's what Coach Glassman has to say:

"The essence of it, physically, is I develop momentum in the horizontal plane where it's cheap and easy. And then I clamp it and I divert it to a vertical direction. And that's exactly what Evel Kneivel used to do when he would jump a bunch of cars off a ramp on a motorcycle. He'd get the speed going on the horizontal and the ramp would divert it. We're doing something very similar with the kipping pullup. I start a movement in the horizontal plane and I clamp it to the vertical. And from the top I push away and it creates this momentum that takes me down and I conserve it come back up. And there is an integration of upper and lower extremities working as a whole that is a gateway, athletically, to a ton of other hip and upper body coordinations. It's a must have skill for a ton of other things we want to teach and learn. And it resonates immensely to the things like the clean, and the snatch, and other places where I get this power transfer, this handoff, of effort from the lower extremities to the upper."
- Coach Glassman

The reason we practice pullups with weight is the same reason we any other lift with additional weight. We want our bodies to get used to moving heavy loads in all directions. Why? The ultimate goal is to increase work capacity across broad time and modal domains. If you can pull your chin over the bar with additional weights hanging from you, it will allow you to do more bodyweight pullups. If you can do more pullups in a shorter time, the more work you are doing. The more pullups you can do, the better you will be at "other places where I get this power transfer, this handoff, of effort from the lower extremities to the upper."

Translation: You will be better at everything else.

WOD

Weighted Pull ups 5-5-5-5-5

Post loads to comments

The 300 Workout

Wed, 14 Apr 2010 00:00:00 PST

Video Credit: Crossfit Journal by Again Faster

Something familiar with a curveball.

Yes, it's Fight Gone Bad, but instead of max reps in one minute at each station, it's get to 20 reps and then move on to the next movement. 300 total reps...get it? You still get the one minute of rest at the end of each round.

Check out the vid as our own Jimi Letchford takes on "Task Priority Fight Gone Bad."

WOD

"Task Priority Fight Gone Bad"

Three rounds for total time:

20 Wall Ball(20/14#)
20 Sumo Deadlift High Pull(75/55#)
20 Box Jump(20")
20 Push Press(75/55#)
20 Calorie Row
1 Minute rest

3 Rounds with 1minute rest between each round for total time.

Post total time to comments

Run, Forrest. Run.

Tue, 13 Apr 2010 00:00:00 PST

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

- Henry Rollins

(Click here for the full article)

It's fair to say that everyone learns something about themselves as they get more and more into Crossfit. As you get stronger and more fit, you realize just how capable you truly are. Unimaginable weights become your warmup. Distances you once thought impossible are a thing of the past. Whether it's heavy weights or long distances, they are teachers to those who listen. Pay attention to your thoughts as you get after this run.

Stay positive. Focus on breathing deeply and steadily. 3-2-1-Go!

WOD

For time:

5K Run

Post time to comments

A Different Kind of Heavy

Mon, 12 Apr 2010 00:00:00 PST

Congratulations to Kim E., Brian M., Drew L., Sam R., and Jon C. who competed at the NLP Invitational this past weekend. You represented CrossFit Ethos with pride, determination, and strong effort. A special recognition to Brian M. and Drew L. for finishing 1st and 2nd in the Men's Masters Division. Thanks to those who cheered on the athletes and represented CF Ethos. No rest for the weary...as Regionals are just around the corner! Hope you had a great weekend, hit this week hard!

WOD

Five rounds for time:

3 Deadlifts (275/185#)
6 Back Squats(225/155#)
9 KB Swings(1.5/1pood)

Post time to comments

Busy Weekend, CrossFitters. Good Luck Competitors!

Sat, 10 Apr 2010 00:00:00 PST

See you at NLP Invitational! The new Ethos shirts are available! You can grab yours during the early session tomorrow before heading to the Invitational. We'll also have a few sizes on hand if you can't make it to the box in the am. We can charge the shirts to the account that you have hooked up to your profile for you no cash types!

Come out and support the local athletes, and the home team from Ethos! The first head starts at 8am, and will run through 5pm.

The Next Level Invitational will be held at El Toro High School.

Address:
25255 Toledo Way
Lake Forest, CA 92630

Remember, Sunday is the first of the 2010 OC Affiliate Gathering Barbecues at Anaerobic, Inc. in Rancho Santa Margarita. We hope to see you all there - the communities from Newport Beach, Marina, NLP, and Anaerobic are great to WOD and socialize with! Be there with your crew for the family friendly event!

WOD

As many rounds as possible in 20min:

10 Deadlift (75/55)
10 Hang Power Snatch (75/55)
10 Overhead Squats (75/55)

Post number of completed rounds to comments.

Smart Organic Shopping

Fri, 09 Apr 2010 00:00:00 PST

The delivery of our first steer went excellent. Four groups ended up with 150 lbs each of organic, grass-fed beef! We received cuts from every part of the cow, all butchered and vacuum packed. If you missed out on this beef order, don't fret. With enough interest to order at least a 1/4 cow, we'll get the ball rolling again. Prices will vary depending on the size of the cow ordered, but you can count on a significant savings over Whole Foods pricing.

Why is nutrition and food quality so important? It's the foundation for your well-being, health, and performance in any activity. The two factors (nutrition and performance) go hand-in-hand. They are not independent. There is no truth in "I workout so I can eat/drink what I want". It's a mental cover-up! There is no reason why you shouldn't enjoy food or alcohol in moderation. Life is about balance and enjoyment, afterall. But don't fool yourself into thinking that you're not exactly what you eat. That's why we're in favor of grass-fed beef. And organic, fresh foods, when possible. "Organic" from a box or package is still processed. It can often be just higher priced junk food full of organic cane sugar and brown rice syrup. Read your labels. 'Organic' does not automatically equal healthy! When shopping on a budget, consider buying the highest-pecticide produce from organic sources. Here's the dirty dozen:

12 Most Contaminated

Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes
Spinach
Lettuce
Potatoes

12 Least Contaminated

Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya

Making sense of organic labeling can be difficult, and many consumers do not understand the significance of the USDA Organic label. Since October 21, 2002, the following guidelines were established by the United States Department of Agriculture’s (USDA) National Organic Program to assure consumers know the exact organic content of the food they buy.

Single-Ingredient Foods
On foods like fruits and vegetables, look for a small sticker version of the USDA Organic label or check the signage in your produce section for this seal.

The word "organic" and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

Multi-Ingredient Foods
Foods such as beverages, snacks, and other processed foods use the following classification system to indicate their use of organic ingredients.

100% Organic—Foods bearing this label are made with 100% organic ingredients* and may display the USDA Organic seal.

Organic—These products contain at least 95–99% organic ingredients (by weight). The remaining ingredients are not available organically but have been approved by the NOP. These products may display the USDA Organic seal.

Made With Organic Ingredients—Food packaging that reads “Made With Organic Ingredients” must contain 70–94% organic ingredients. These products will not bear the USDA Organic seal; instead, they may list up to three ingredients on the front of the packaging.

Other—Products with less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products will not bear the USDA Organic seal.

Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown. This is the case for our steer.

WOD

"Inmates Day"

Post WOD choice and score to comments

New Shirts

Thu, 08 Apr 2010 00:00:00 PST

The first versions of our CrossFit Ethos shirts will be finishing print today/tomorrow. They will be available NLT (No Later Than) Friday for purchase/pick-up. They will be $30 each.

The pictures attached are "mock-ups" of the designs. The final products will be very similar. Both shirts are printed on high quality blanks made from a poly/cotton/rayon blend to ensure great fit and breathability during workouts. And to add to their comfort, they'll be tagless.

To give you some specifics about the designs:

The Men's version will have the Ethos logo off the shoulder cap. We've added some texture to the print to keep it soft and make it looked weathered from age. "Elite Human Performance" will wrap the opposite waist line.
The Women's version will have "Strong, Beautiful, Me" printed on the front in three different colors, textures, and consistencies. "Strong" will be printed in a plain gray. "Beautiful" will be printed in a metallic ink. "Me" will be printed in foil to give a super sexy shine. On the back, the Ethos logo will be printed with beautiful metallics.

Both competitors and spectators are required to wear these shirts to the NLP Invitational on Saturday. You're encouraged to wear them to the Orange County Affiliate Gathering at Anaerobic, Inc. on Sunday. Rock them with pride.

WOD

AMRAP 20min:

5 Shoulder Press (75#/55#)
10 Pull-ups

Post number of completed rounds to comments.

Anaerobic

Wed, 07 Apr 2010 00:00:00 PST

Lactic Acid Is Not Muscles' Foe, It's Fuel
By Gina Kolata
New York Times

Everyone who has even thought about exercising has heard the warnings about lactic acid. It builds up in your muscles. It is what makes your muscles burn. Its buildup is what makes your muscles tire and give out.

Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their "lactic threshold," that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid.

The notion that lactic acid was bad took hold more than a century ago, said George A. Brooks, a professor in the department of integrative biology at the University of California, Berkeley. It stuck because it seemed to make so much sense.

"It's one of the classic mistakes in the history of science," Dr. Brooks said.

Its origins lie in a study by a Nobel laureate, Otto Meyerhof, who in the early years of the 20th century cut a frog in half and put its bottom half in a jar. The frog's muscles had no circulation — no source of oxygen or energy.

Dr. Myerhoff gave the frog's leg electric shocks to make the muscles contract, but after a few twitches, the muscles stopped moving. Then, when Dr. Myerhoff examined the muscles, he discovered that they were bathed in lactic acid.

A theory was born. Lack of oxygen to muscles leads to lactic acid, leads to fatigue.

Athletes were told that they should spend most of their effort exercising aerobically, using glucose as a fuel. If they tried to spend too much time exercising harder, in the anaerobic zone, they were told, they would pay a price, that lactic acid would accumulate in the muscles, forcing them to stop.

Few scientists questioned this view, Dr. Brooks said. But, he said, he became interested in it in the 1960's, when he was running track at Queens College and his coach told him that his performance was limited by a buildup of lactic acid.

When he graduated and began working on a Ph.D. in exercise physiology, he decided to study the lactic acid hypothesis for his dissertation.

"I gave rats radioactive lactic acid, and I found that they burned it faster than anything else I could give them," Dr. Brooks said.

It looked as if lactic acid was there for a reason. It was a source of energy.

Dr. Brooks said he published the finding in the late 70's. Other researchers challenged him at meetings and in print.

"I had huge fights, I had terrible trouble getting my grants funded, I had my papers rejected," Dr. Brooks recalled. But he soldiered on, conducting more elaborate studies with rats and, years later, moving on to humans. Every time, with every study, his results were consistent with his radical idea.

Eventually, other researchers confirmed the work. And gradually, the thinking among exercise physiologists began to change.

"The evidence has continued to mount," said L. Bruce Gladden, a professor of health and human performance at Auburn University. "It became clear that it is not so simple as to say, Lactic acid is a bad thing and it causes fatigue."

As for the idea that lactic acid causes muscle soreness, Dr. Gladden said, that never made sense.

"Lactic acid will be gone from your muscles within an hour of exercise," he said. "You get sore one to three days later. The time frame is not consistent, and the mechanisms have not been found."

The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells.

Mitochondria even have a special transporter protein to move the substance into them, Dr. Brooks found. Intense training makes a difference, he said, because it can make double the mitochondrial mass.

It is clear that the old lactic acid theory cannot explain what is happening to muscles, Dr. Brooks and others said.

Yet, Dr. Brooks said, even though coaches often believed in the myth of the lactic acid threshold, they ended up training athletes in the best way possible to increase their mitochondria. "Coaches have understood things the scientists didn't," he said.

Through trial and error, coaches learned that athletic performance improved when athletes worked on endurance, running longer and longer distances, for example.

That, it turns out, increased the mass of their muscle mitochondria, letting them burn more lactic acid and allowing the muscles to work harder and longer.

Just before a race, coaches often tell athletes to train very hard in brief spurts.

That extra stress increases the mitochondria mass even more, Dr. Brooks said, and is the reason for improved performance.

And the scientists?

They took much longer to figure it out.

"They said, 'You're anaerobic, you need more oxygen,' " Dr. Brooks said. "The scientists were stuck in 1920."

WOD

For Time:

1600m Run
75 Air Squats
800m Run
50 Air Squats
400m Run
25 Air Squats

Post time to comments.

CrossFit & Friends

Tue, 06 Apr 2010 00:00:00 PST

We're really excited that the Orange Country Affiliate Barbeque's are back on this Spring/Summer! We're together again with CrossFit Marina, CrossFit Newport Beach, CrossFit NLP (new since our last BBQ), and Brian McKenzie's new affiliate Anerobic, Inc.

The first in the series will be hosted by Anerobic, Inc.

When: Sunday, April 11th

Time: 11am

Where: 30316 Esperanza, Rancho Santa Margarita, CA

WOD

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

20 Minutes

Mon, 05 Apr 2010 00:00:00 PST

Here are important reminders for the kid corral rules. Please read if you use this space! Update - No Sticky Snacks, Please!

WOD

AMAP in 20 minutes:

3 Muscle ups
30 Ovehead Walking Lunges (45# / 35# Bar)

Post number of completed and partial rounds to comments.

55 x 3

Sat, 03 Apr 2010 00:00:00 PST

Photo of Jim Ditri crushing a Jerk from today's WOD!

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

225 pound Deadlift
Pull-ups(chest to bar)
24" Box Jumps

Post time to comments

Ski Erg!!!!

Fri, 02 Apr 2010 00:00:00 PST

Photo of Brian doing an OHS. Naysayers claim CrossFit is a cult but Brian might be taking it to another level!

FYI, we have teamed up with a Mobile Car Wash Crew that will come to the box and wash cars while you're training. They do a great job at a great price. If you are interested in this service, roger up in the comments. Include days/times that are best. The majority vote will dictate the number of days the service is offered, and during what training times. With the right interest level, this will be a reoccuring service!

You might be checingk today's WOD out and think 'How do I ski?' or 'Whats a Ski Erg?' Check out these two links, courtesy of Concept 2, that will help explain proper technique on the Ski Erg.

Step-by-step Technique Demo:

http://www.skierg.com/training/technique

Technique Video:

http://www.skierg.com/training/technique-video

WOD

5 Rounds for time:

Ski 500m
15 Power Cleans and Jerk(95#/65#)

Post time to comments.

Row, Row, Row Your Boat

Thu, 01 Apr 2010 00:00:00 PST

Photo of our new wall of torture!!! New addition to our collection, SKI ERGs!!!!

When rowing, the Erg (row machine) does not care how fast you go. To be an effective rower, you need to have an efficient row stroke that combines both a good stroke rate (how many pulls per minute) and good wattage (how hard each pull is). You don't want to go so fast that your stroke rate is through the roof and your wattage is very low. Same could be said of pulling extremely hard yet moving super slow between each pull. A good balance would be a steady stroke rate with a strong pull. The perfect row stroke is broken down into 4 parts: The Drive, The Finish, The Recovery, and The Catch.

1) The Drive

With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
The pressure should be driving through the ball of your foot and not your heel.
As your legs approach straight, lean the upper body back to the eleven o'clock position and pull the hands back to the lower sternum region in a straight line.
Elbows Should stay low and relaxed

2) The Finish

Legs are extended and handle is held lightly at your lower ribs/ sternum region
Upper body is at the eleven o'clock position slightly reclined with good support from your core muscles. A common mistake of novice rowers is to lean back way to far thus creating a poor position to recover from and causing wasted energy.
Head is in a neutral position.
Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

3) The Recovery

Extend your arms until they are completely straight
Lean your body forward to the one o'clock position
Legs should still be straight. Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward.

4) The Catch

Arms are straight; head is neutral; shoulders are level and not hunched forward.
Upper body is at the one o'clock position—shoulders in front of hips.
Shins are vertical
Balls of the feet are in full contact with the footplate.

In order to create the row stroke we want a smooth transition between each of these four parts. If we get into a short jabby stroke we will throw off our rhythm and waste that energy. The reason we have each part, is to return us to a good Drive position each time. If we are in a good position to pull from each time, we will be able to maximize our output each and every time we pull, thus creating a efficient row stroke.

WOD

For Time:

Row 10K
Run 5K

Post time of each effort, as well as combined total time to comments.

Introducing Open Sundays!

Wed, 31 Mar 2010 00:00:00 PST

Starting on April 18th, CrossFit Ethos will have Open Gym hours on Sundays from 9am-11am. This is another great opportunity for everyone, and anyone, to drop-in and get better. Ethos Coaches will only be there to ensure safety, movement standards, and assist in your progress.

Not that any of these don't already happen everyday at Ethos, but this is YOUR time to have at it. Pick from the standard menu or order outside of the box:

Work on some of your weaknesses (aka Goats).
Try a WOD you've been wanting to try.
Learn a new skill.
Challenge some of your buddies to a competition.
Hang out with your great community.
Go for a PR.
Help someone else get a PR.
Just straight train.

We're really looking forward to opening this up. This will surely be a HUGE hit. Everyone is welcome. Standard drop-in fees will apply to all non-members. This will be FREE for CrossFit Ethos Members.

WOD

21-18-15-12-9-6-3 reps of:

185 pound Front Squats
GHD Sit-ups

Post time to comments.

3,2,1 Go...Kids

Tue, 30 Mar 2010 00:00:00 PST

You're already a believer in the magic of CrossFit. And we've all said "wow, if I had this when I was younger, I would have..." Now, you can't exactly go back in time (especially since the Bod Pod is gone), but you can pass the gift of CrossFit down to your little ones.

We're launching the CrossFit Kids program in full this week! The current schedule is:

Tu, Th - 5:15 pm for all ages
Saturday - 9:15 am for 5-13 year-olds, & 10:00 am for 3-5 year-olds.

The pricing structure is tiered. Your first child is $100, second is $75, third $50, and beyond is $25. Ethos members receive a 25% discount off that. If you're a parent who's paid for enrichment programs or "kid gyms" in the past, you know this is a great deal for a 3X per week program! It's less than $7 per class!

The best thing about CrossFit Kids is that it's FUN. It helps your little one be the best at any chosen sport and in school by strengthening the maturing mind/body relationship. A child cannot be expected to control his/her emotions until he/she understands how to control his/her body!

Phil will be leading every class. He's both CrossFit Level 1 and CrossFit Kids Certified. What does that mean? It means that Phil has shown the necessary skills to teach children how to properly move. The phrases 'lumbar curve' and 'head through' mean very little to a child. CrossFit Kids trainers know how to communicate with the younger population so that squatting, deadlift, clean & jerk, etc. are fun and easy to learn. It also means that Phil has been cleared with a criminal background check from CrossFit Kids HQ. In addition to being a top CrossFit Ethos Coach, Phil is a Biochemist with Allergan. He's a graduate of the University of Pennsylvania who participated in Track & Field at the Division 1 Level.

"Mr. Phil" is a magic word with the kids who know him! His outstanding patience and love of children makes him the best lead for our Kids program.

Here's how to sign-up your future CrossFit Kid -

Log on to our Online Schedule using your current account.

Go to the Sign Up tab and select Memberships -> Kids Unlimited Group Classes (If you are an active member, you'll see the option for the Ethos Discount.)

Complete checkout.

After completing checkout, please create a new log-in for your newly registered child. We will connect your accounts.

Register for classes using your child's log-in account. This will help us determine which child, from multiple child families, will be attending classes.

Please let us know at info@crossfitethos.com if you experience any technical difficulties.

WOD

AMAP in 10 minutes

Double-unders

Post number of completed reps to comments.

Start the Week off Right

Mon, 29 Mar 2010 00:00:00 PST

After the weekend, it's crucial to kick the week off right by getting your diet/eating back on track and hitting the WODs hard. So don't get lazy and allow the weekend cheat day(s) to carry over. You gotta put money in the bank in order to spend it. Same goes with your fitness and eating. Put in the hard work now so you have a little cheat/fun built in.

WOD

For Time:

400m Run
25 Push ups
400m Run
25 Ring Dips
400m Run
25 Push ups
400m Run
25 Ring Dips

Post Time to Comments.

Hooray for Saturday!!!

Sat, 27 Mar 2010 00:00:00 PST

The CFE Kids program kicks off.

REMINDER: The CFE Kids program will be holding another session of pilot classes tomorrow morning! You can sign your child(ren) by following the link below:

CLICK HERE TO SIGN UP FOR CFE KIDS

For those Affiliate Team/NLP competitors/CF junkies who would like to throw their names into the hat to take on a random Sectional WOD, here you go:

Event 1
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k

Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

(Depending on time, we may or may not do Event 3)

Event 3
Time Cap - 17 Min
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg

---------------------------------------------------------------------------------

WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Announcements!

Fri, 26 Mar 2010 00:00:00 PST

Aaron G. getting low with a heavy backsquat.

Announement 1: We will be holding CF Ethos Kids pilot classes this Saturday. You will now be able to sign your kids up under the CrossFit Kids tab on the MindBodyOnline page. The schedule will be the following:

> 9:15 - 9:45: 6-13 years old
> 10:00 - 10:30: 3-5 years old

Announcement 2: For Affiliate Team members / NLP competitors / and anyone else who would like to participate, we will have another multi-wod day on Saturday comprising of a region's Sectional wods. If you would like to participate, we will commence the wods after the CFE Kid's classes.

WOD:

Hang Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

What is your Kryptonite?

Thu, 25 Mar 2010 00:00:00 PST

Everyone has a weakness, a chink in their armor. That is why we program heavy snatches one day and a metcon triplet the next.
Big, strong, tough, guys struggle with gymnastics movements and flexibiltily. Lithe, agile, smaller-framed athletes dread wods with heavy olympic lifts. We all have those movements and exercises we pray won't pop out of the hopper.

What are the movements/exercises YOU dread the most and make you take an untimely rest day?

Post movements/exercises to comments.

Just to confirm, this is who are our Meat Eaters:

Letchfords: 1/4 Cow
Bernatowiczs: 1/4 Cow
McIntyres: 1/4 Cow
Wilsons: 1/4 Cow

Am I missing anyone? Roger up now or eat chicken...

WOD

Five rounds for time of:

Row 500 meters
35 pound Dumbbell thruster, 15 reps
15 pull-ups

Post time to comments.

Nice Snatch.

Wed, 24 Mar 2010 00:00:00 PST

That's just over 455#'s...in case you were wondering.

When lifting the bar from the floor, keep a constant back angle while getting the knees out of the way. The whole purpose of the first part of the lift is to get to the ideal jumping position at mid-thigh, and if you change the back angle too soon you remove the opportunity for a powerful jump and successful lift.

With correct mechanics off the floor, you’ll reach mid-thigh in the right position for a re-bending of the knees during an aggressive jump that uses an “eccentric pattern” as you explode and drive the bar upward.

WOD

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Photo Contest!

Tue, 23 Mar 2010 00:00:00 PST

Can you believe how fast CF Ethos is growing up? Do you even remember what it was like when the center wall was still up? We know you have been documenting our growth and we want to show off your photo skills for a new and fresh set of rotating photos on the website. Submit your high resolution, quality workout/post construction Ethos pictures to photos@crossfitethos.com for inclusion in the updated rotating pictures on the website.

If any of your pictures are used in the new rotation, the owner can pick one chotsky (item from the box of shirts, sweaters, etc.)

WOD

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Just Buy the Cow Already!

Sun, 21 Mar 2010 00:00:00 PST

An animal's diet can have a profound difference on the nutrient content of its final product. For the case, and reason, for this post, I'd like to talk about the most dramatic differences between grainfed and grassfed beef:

Grassfed products tend to be much lower in total fat than grainfed products. (Keeping in line with "eating lean meats...") For example, a sirloin steak from a grassfed steer has about one half to one third the amount of fat as a similar cut from a grainfed steer.
Because grassfed meat is so lean, it is also lower in calories. (Fat has 9 calories per gram, compared with only 4 calories for protein and carbohydrates. The greater the fat content, the greater the number of calories. This is only a concern to us when we're looking at high density saturated fat, not so much with mono-unsaturated fats.)
Although grassfed meat is low in "bad" fat (including saturated fat), it gives you from two to six times more of a type of "good" fat called omega-3 fatty acids.

For any of you that shop for grassfed beef inside your local market, you'll know that its VERY expensive and the pickings are slim. For these reasons, and of course the ones listed above, the Letchford and Bernatowicz Families will be purchasing a 100% grass-fed cow(s). We'd like to open up this purchase to anyone who's interested in doing so.

If you're interested, here are the details:

Each cow weighs approximately 600lbs net. (Meat only.)
We'll have the cow divided into quarters. (Approximately 150lbs of meat including all cuts. See Below.)
The meats, in meal-sized cuts, will arrive vacuum packaged in approximately 5 weeks from the order. (We will place this order on Tuesday, March 22.)
The meat can be frozen and will keep for a very, very long time. (Letchfords will be purchasing a deep freezer.)
The cost is $1000 per quarter cow. (Our group price = approximately $6.67 per pound average. Check your local Whole Foods to realize how amazing this price is. We've witnessed an average of $12-15 per pound, cut dependent.)
We'll make a 50% deposit on Wednesday, March 23 and will require this from anyone interested in participating. ($500 per quarter cow required on or before March 23. Make checks payable to CrossFit Ethos or ask us to put it on your "account" with us. We will debit your card on file.)
If families want to "split" a quarter cow in order to take on smaller portions, that's completely fine. However, it will be the responsibility of those families to divide the quarter cow amongst themselves.
If you'll be participating, roger up in the comments of this post AND send an email to info@crossfitethos.com with the amount that you'll be purchasing.

Here are the details on the actual meats:

Beef is divided into sections called primal cuts. From these larger areas, we'll receive make smaller portions such as steaks or roasts. Generally speaking, in the U.S. beef is commontly diveded into these nine primal cuts:

The Round - The round primal cut is the butt of the cow. As far as tenderness goes, this section lies about right in the middle. The hind doesn't get as much work as the front portion of the animal, but it's also not nearly as tender and juicy as the loins. On the lower portion of the round, right next to the sweetbreads, you'll find the tip steak, tip roast, and cuts that are perfect for kebabs. The meat in this section is best prepared by broiling, pan frying, or roasting. On the top portion of the round you have top and bottom round steak, heel and eye of round, and rolled rump cuts.

Sirloin - This is where you'll find the pin bone, wedge bone, flat bone, and boneless sirloin steaks. These are pretty lean cuts of beef, but they still remain tender enough to prepare by broiling or pan frying. You'll also find that these cuts are priced right in the middle of the road.

Flank - Nothing too special about flank steak, but it's pretty cheap and you can cook up a lot of different recipes with this cut of beef that rests right over the belly. Flank rolls are pretty good when you let them soak for a while in a nice steak marinade.

The Plate - This is the section where you get skirt and hanger steak, and short ribs. This is a really tough cut of meat, but it's also very flavorful. Meat from this section is best cooked in liquid, but a lot of popular dishes call to cook it very quickly by pan searing, or slowly by braising it. The plate is another primal cut delicious if first prepared in a marinade.

Brisket - This may just be my favorite part of the cow. Beef brisket is pretty tough by itself, grilling it on an open flame, but for my money, there are few dishes that beat slow cooked barbecue beef brisket. Brisket is a testament that the beef cut doesn't always have to be expensive to taste fantastic.

Foreshank - For a cheap cut of meat, steer shanks sure can be delicious. You can braise them with wine, pan sear them with garlic and butter. Throw them shanks in a pot with some beef broth, carrots, onions, potatoes, and corn.

Chuck - Though you can grill up some beef chuck like the shoulder clod, and eat it like it is, chuck is one of the leanest cuts of beef, and like the shank, it's best eaten braised or stewed. Chuck is the front shoulder of the cow, which got a whole lot of exercise while the animal was still breathing, making it the most muscular. Like most of the tough cuts we've covered in this post, chuck is best when cooked in liquid.

Rib - You can get some of the best cuts of beef out of the rib primal section. If you're sitting on a couple pounds of rib steak, don't waste it by throwing it in a stew. Treat it proper and broil, roast, or pan fry that sucker up.

Short Loin - This is the all star team of the primal cuts. Sure, you can still find some ground beef and stew meat on the cow's middle back line, but what I'm looking for makes up only about 15% of the animal. T-bone, porterhouse, and filet mignon. The short loin is the perfect balance, of muscle and fat, making it tender and incredibly flavorful.

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

CrossFit Kids Test Run

Sat, 20 Mar 2010 00:00:00 PST

Tim Wilson and one of his future CrossFit Games Champions...

We'll be running a FREE CrossFit Kids test run tomorrow after the 8am morning session. ALL are welcome, even if you're not a CrossFit Ethos member. Please bring your child(ren) to have a great time/workout. Phil Oh will be running the following sessions:

3-5yrs: 9:15am
6-13yrs: 10:00am

Please RSVP in the comments to give Phil and idea of how many kids he'll have in the sessions. We look forward to seeing you there.

ADULT WOD:

Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

Post time to comments.

Keep Taking Care of Your Hands

Fri, 19 Mar 2010 00:00:00 PST

How many CrossFit Ethosers can you spot in this video from last weekend's SoCal CrossFit Games Sectional?

Great effort from everyone on Thursday's Helen. There were several PRs (Personal Records) set. Let's do it again:

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Helen

Thu, 18 Mar 2010 00:00:00 PST

Pic - Sean wasn't only dropping plates off his max deadlift, but he must have dropped down the wall too. Photo credit - Nolan.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Happy St. Paddy's Day

Wed, 17 Mar 2010 00:00:00 PST

This design is courtesy of the CrossFit HQ Store. If you're interested, you can purchase it HERE.

Be sure to come to the box sporting your most festive St. Paddy's Day get-up. Chotskies will go to the best spirit!

WOD

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

On another note, CrossFit Ethos will be hosting a CFHQ Level 1 Certification on May 22-23. These Certfications are AMAZING and it will surely sell out almost immediately. If you're interested in attending, please send us an email at info@crossfitethos.com. This is the perfect opportunity for you to learn more about all aspects of the CrossFit methodology and movements at your own home. We encourage you all to go. It's well worth the money!

Intervals Again

Tue, 16 Mar 2010 00:00:00 PST

Nolan about to get it on with the chipper this weekend...

We're going to give the new pull-up rig a little test ride. Keep in mind that once we receive all the pieces from the manufacturer, we'll finalize putting it together and bolt it to the ground. In the meantime, there'll be a little wobble.

WOD

Pull-ups, 30 seconds "on"/ 30 seconds "off," for 15 intervals.

Post total number of pull-ups to comments.

Congratulations Athletes

Mon, 15 Mar 2010 00:00:00 PST

Congrats to Gina Evans who qualified for the Southwest Regionals on May 8-9 in Irvine, CA. The rest of our athletes posted an amazing showing for the competition as well. Check out the results HERE.

It's time to get back to training for ALL our athletes. Our focus should be shifting to the Affiliate Cup.

WOD

20 seconds "on" / 10 second "off" 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Post score to comments.

Class Canceled

Sat, 13 Mar 2010 00:00:00 PST

Because so many of our athletes will be at UCLA's Drake Stadium competing and/or cheering on other CrossFit Ethos athletes, Saturday's class is canceled. We encourage you to come up to the event if you can!

Check out what our athletes will be up against HERE.

Thank You, Friends!

Fri, 12 Mar 2010 00:00:00 PST

Thanks to all of you that hung around Thursday night to help move equipment around the box and set up the new pull-up bar system:

Jim
Kim E.
Elizabeth
Phil
Ryan
Emily
Andrew
Sam
Nolan
Kent

WOD

Hang Clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Everyone's Favorite

Thu, 11 Mar 2010 00:00:00 PST

Don't lie...we know you all love these long chippers. Yup...as soon as you read below, you'll all start losing sleep, wondering what time you'll end up with. That's great! Toss and turn away.

The only athletes that shouldn't be completely hyped to get after this WOD are the Games Athletes. YOU should be resting up for their long weekend and thinking about how your past work has prepared you for a successful competition.

WOD

"Filthy Fifty"

Post time to comments.

Reall, REALLY Close...

Wed, 10 Mar 2010 00:00:00 PST

For those of you that have been interested in purchasing some of our old gear, we'll be opening that up starting today. We'll be selling our old plyo-boxes for $20 each. Any of these would be a great addition to your personal garage gym.

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Games Competitors...

Tue, 09 Mar 2010 00:00:00 PST

For those of you competing in the Games this weekend, keep in mind that the programming for Ethos will remain strong and hard for the non-competing athletes. Remember - you won't be gaining any fitness this week, but you are able to lose some. For that reason, go at any WODs at 75% and nothing more. The intent is to keep your "wind" up and your muscles awake.

**Note in the video that Brendan is driving through his heels on the bench press. Don't go up on your toes!

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sprint Mechanics

Mon, 08 Mar 2010 00:00:00 PST

Try to hit a pace and maintain it for all of the following:

WOD

Each for Max Effort of:

Run 400m

Rest 2minutes

Run 400m

Rest 2minutes

Run 400m

Rest 2 minutes

Run 400m

Post times of each run to comments.

Easy Fran

Sat, 06 Mar 2010 00:00:00 PST

WOD

Complete as many rounds as you can in twenty minutes of:

65 pound push press, 12 reps
10 pull-ups

Post rounds completed to comments.

Lizzy

Fri, 05 Mar 2010 00:00:00 PST

SoCal Sectionals are next week! Who's headed to Drake Stadium to support our long list of competitors? What are your overall thoughts on the CrossFit Games, the Sectionals, Regionals, and the Big Show?

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Old Friends and Deadlifts

Thu, 04 Mar 2010 00:00:00 PST

It was great to hear from Paul J. on the blog the other day! For those of you who don't remember Paul, he's been with us since the days when we were stuck between a mirrored globo-gym and a spin room. In this pic he is visiting CrossFit London for a WOD. In case you missed his post, here it is -

Hey everyone!! Greetings from Europe.

A quick update on what has been happening with me. I moved to Luxembourg. It is a VERY small but interesting place. There is no CrossFit affiliate. The closest gym is 3 hours away in Belgium, so I have had a hard time working out. Doesn't help that I'm not the most disciplined CrossFitter, either. I recently joined a globo gym and have been trying to follow along with you guys with poor-to-medium success.

Major limitations - no pullup bar, no rings, no kettlebells, no rubber weights, only two oly bars in the whole place, no GDH machine

Major plus - there are eight rowers and plenty of treadmills. So far no one has told me "Hey, you can't do that here."

Right now I am in London and paid CrossFit London a visit for their noon class. I didn't notify them ahead of time and there was only one other person there for a personalized workout, but the instructor Andrew was kind enough to let me do a workout on my own. Since I've been pullup deprived, I did the 100 pullups, pushups, situps, squats. My time was terrible, but it was good to be back on the bar. And Andrew had me demonstrate kipping K2Es for Sally as well as interesting forms on the rings that I wasn't even aware I could do - planking or something?? Fun times. I don't know how to post a picture on here, but I'll email them and maybe Nick/Mads/Jimi can post them up somewhere.

I miss all you guys and can't wait to get back for a visit. I expect to be home for a week in late March. If possible, program something with tons of pullups and kettlebell swings!!

That's all for now.

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Fran

Wed, 03 Mar 2010 00:00:00 PST

Pic- Nolan going for gold.

What was your first intro to Fran? What's your first memory of her?

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Class Cancelled

Wed, 03 Mar 2010 00:00:00 PST

Because a large amount of our athletes will be up at UCLA's Drake Stadium competing and/or cheering for other CrossFit Ethos athletes, Saturday's class will be cancelled. We encourage you to come up to the event if you can make it!

Check out what our athletes will be doing this weekend HERE.

Go Overhead

Tue, 02 Mar 2010 00:00:00 PST

Picture Courtesy of CrossFit.com

Haven't had much success with Overhead Squats? Well heres your chance to set that PR. We are giving you 10 attempts to get that Max Load. So the picture might not make alot of sense to you at first glance but look closer. It is showing what an Overhead Squat is and what I want everyone to really see is the line f, that goes directly up through the body. That is the key to the overhead squat, maintaining that load directly over your mid-foot, supported by your mid-line. Keep that head forward, hips tilted forward(butt back), and active shoulders throughout the whole movement. If all that is done while keep your mid-line stable, it will be a piece of cake!!!

W.O.D

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

CrossFit Ethos Kids

Mon, 01 Mar 2010 00:00:00 PST

Dane's ready for the Ethos Kids Program, how about your little ones. With our newly aquired certifications and new space, the CrossFit Ethos Kids Program will be launching soon. Stay tuned and make sure to get those little ones ready as well!!!

W.O.D

Complete as many rounds in 20 minutes as you can of:

65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

Move Your Mass!

Sat, 27 Feb 2010 00:00:00 PST

Although you may not notice the changes that have been taking place, we have been making progress on a daily basis. Drywall, Electrical and more should all be completed by this weekend. The dreadfull wall that has been holding back our true facility should be coming down in the near future. Stay tuned for the new CrossFit Ethos only a few weeks away!!!!

W.O.D

For time, complete all nine rounds of:

Pull-up/Push-up/Squat

25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Post time to comments.

Two In A Row

Fri, 26 Feb 2010 00:00:00 PST

When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat and the Low Bar Back Squat. Each one is unique in its placement of the bar and will effect your performance in different ways. In the High Bar, you will be in a more upright position, will be able to go lower in the squat, it's easier on your shoulders if you are inflexible, but loads will be less than that of a low bar back squat. In the Low Bar, your body angel will be more forward, more emphasis will be placed on your posterior side(involving more hamstring, glute, & hips), it will be harder to go deep, but larger loads will be able to be lifted.

With that being said many of you may be wondering, well which one should I do. Our answer is simple, DO BOTH! In CrossFit we want you to be good at everything so why not squat in both positions and see if you can feel and see the difference. Get to that max load and do it twice in a row!!!

W.O.D

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Everyone's Favorite Hero, Michael

Thu, 25 Feb 2010 00:00:00 PST

Video courtesy of CrossFit.com & Founder Greg Glassman

When people hear that GHD(glute & hamstring developer) sit ups are going to be in a WOD many people think right away, rest day!!!! That may be due to the soreness felt after a tough workout with an high number of reps or pain caused from poor form. The GHD sit up should not be feared but most definitely must be respected. GHD Sit ups are a very advanced movement, that are very effective in producing an explosive hip flexor contraction, as well as abdominal exercise. When first learning GHD sit ups, exposure should be kept to low dosage, meaning less reps/sets in order to train your body to the movement. Like many advanced movements in CrossFit, form is key in maintaining safety throughout the movement. So if your new to the GHD sit ups, don't just jump right in and let your ego take over. You must first learn the movement, with proper form, slowly introduce intensity, and only then do you increase the work load.

So for todays WOD with such a high number of reps, make sure your form is solid (your firing those knee's/hip flexors), your resting at correct times and not pushing to the point of pain, and being smart on scaling (don't let your ego hurt you). We say all this not to scare you but to inform you on the importance of form and the introduction on intensity, especially with the GHD machine.

With all that being said, get after this Hero WOD and pay respect to Navy Lieutenant Michael McGreevy, for whom this WOD is named after.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Grip it and Rip It

Wed, 24 Feb 2010 00:00:00 PST

You may always hear us coaches talking about the hook grip and that you should be using it, but many of you have no idea of what it is or why you should use it. Here is a short explanation of the hook grip:

The Hook grip is defined as the method in which an athlete grips the barbell (the bar), which is first gripped with the thumb, then the remaining fingers grip both the thumb and the Barbell. It can be used in multiple weightlifting events (i.e. in "snatch" and "clean and jerk").

The Hook grip is considered to be a more secure grip compared to a Closed grip or Natural grip where the thumb remains outside the other fingers. Also, history of this sport reveals that athletes who use the Hook grip can lift more weight compared to those who use a Closed grip. Which is why everyone should at least try this type of grip. It may be uncomfortable at first but over time will become more natural and less painful.

During both lifts(snatch and clean), the hook grip will be released as the bar rotates in the hand. So on the Cleans today your hook grip will be tight all the way through your first and second pulls but will be realeased into your third pull. Before you go into the Jerk portion of the lift, make sure that you regrip and have a solid pressing position on the bar.

The following is an excerpt from Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes & Coaches

The hook grip is a pronated (palms facing the lifter) grip in which the thumb is trapped between the bar and usually the first and second fingers, depending on hand size. For the pull of both the snatch and the clean, this method of gripping is a necessity to maintain control of the barbell during the violent second pull and the powerful turnover of the snatch.

It's important to understand that the thumb is itself wrapped around the bar inside the fingers and not simply pinned perpendicularly to the bar. This arrangement takes advantage of the greater strength of the thumb relative to the fingers--with the thumb wrapped over the fingers as it would be in a conventional grip, it will typically reach only the index finger and have a weak purchase on it.

By wrapping the thumb around the bar directly, we create a powerful hook on the bar, which can be reinforced by the grip of both the index and middle fingers, which serve more to support the hook of the thumb than to grip the bar directly. With two fingers over the thumb rather than only a weak section of the thumb over one finger, we also create far more friction to secure the grip. In short, the Hook grip optimizes the anatomy of the hands for this application.

In the case of these two lifts, the integrity of the grip of the first and second fingers in combination with the thumb is critical. In order to ensure this integrity, the athlete needs to use the fingers to actively pull the thumb around the bar rather than simply pressing it against the bar. The hook of the thumb under the bar with the fingers reinforcing it is what provides the necessary grip power. The force of the fingers on the thumb should be the focus of the athlete's gripping effort.

So when you step up onto your bar today and get ready to PR that clean, make sure that you have a solid hook grip in. You never know, this might be the subtle thing you need to push you over that PR hump.

W.O.D

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Pull, Push, & Explode

Tue, 23 Feb 2010 00:00:00 PST

The vertical jump/leap is a movement that you don't see often in Crossfit but that doesn't mean it is not important. It is universally known to be a method to measure an athletes explosiveness. Many pro sports use it to measure their athletes and rank them accordingly. So when you go to jump, don't just hop off the ground, quarter squat and explode into the air using all the explosiveness your hips have to offer.

W.O.D

15-12-9-6 and 3 rep rounds for total time of:

185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

Post time to comments.

Go Go Go...

Mon, 22 Feb 2010 00:00:00 PST

WOD

For time:
Run 400 meters
95 pound thruster, 21 reps
30 pull-ups
Run 800 meters
30 pull-ups
95 pound thruster, 21 reps
Run 400 meters

Post time to comments. Post results to Beyond the Whiteboard.

Calling All Troops

Sat, 20 Feb 2010 00:00:00 PST

As many of you may have notice construction on the other half has been picking up. We currently are a just a few weeks away from having 5000sqft. of fun. On Saturday at 9am we will be doing some more construction that requires a little heavy lifting, so I'm sending out the call for help. Anyone that has a few hours to kill and some strength to lift some drywall, please stop by the gym to lend a hand. The more people we have the easier the job will be, and less work it will be for each person. The WOD will still be at 8am with the construction to follow. If you will be able to stick around and help roger up in the comments.

WOD

"ANNIE"

For Time:

50-40-30-20-10

Double Unders

ABmat Sit-ups

Post Time to Comments

Twenty-Five

Fri, 19 Feb 2010 00:00:00 PST

WOD

Ten rounds for time of:

Row 250 meters
Bench-press 95 pounds, 25 reps

Post time to comments.

Strong, Beautiful, CrossFit Ethos Ladies

Thu, 18 Feb 2010 00:00:00 PST

We liked Gina's shirt so much that we're going to make the moto for CrossFit Ethos ladies just that: Strong, Beautiful, Me. In the near future, we'll be printing CrossFit Ethos apparel, stickers, and other merchandise for you to sport with pride. Stay tuned to all the great changes you're seeing.

You want to make CrossFit Ethos better?: Bring someone in to try the program. My favorite technique for doing this is to hound them until they submit. Works every time.

WOD

Three rounds for time of:

Two-hand dumbbell power snatch, 30 reps (30# each hand)
30 Pull-ups
Run 800 meters

Post time to comments.

To answer your question: You will have one 30# dumbbell in each hand and will snatch them at the same time to complete the "two-hand dumbbell power snatch."

Kelly

Wed, 17 Feb 2010 00:00:00 PST

Pic - Jim hitting a HSPU after picking up a Smart Car in Napa!

WOD

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Going Heavy from Under

Tue, 16 Feb 2010 00:00:00 PST

You've all gone heavy from the ground. Now let's go heavy pulling yourself up...

WOD

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

Our Heroes

Mon, 15 Feb 2010 00:00:00 PST

For those of you that don't know, CrossFit HQ develops "Hero WODs" to honor fallen CrossFitters that defend our freedom and way of life. These workouts are designed to be extremely difficult for this reason. When you see them pop-up, give them everything you have pay homage to the fallen.

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." - Erin Taylor

Good Times

Sat, 13 Feb 2010 00:00:00 PST

The first ever Hookie Day was a huge success!!! We had a great time, with a large turn out. Fresh powder, good friends, equals one fun day. Keep your eyes posted for future Hookie Days, different locations and venues.

W.O.D

AMRAP in 20 minutes of:

5 KB Deadlifts(1.5Pood/1pood)

10 KB Swings (1.5pood/1pood)

15 KB Sumo Deadlift High Pulls(1.5pood/1pood)

Post Number of Completed Rounds to Comments

Q - Put em' Together and What Have You Got?

Fri, 12 Feb 2010 00:00:00 PST

A - A 5,000 sq. foot throwdown, master-box! (And Thrusters in today's WOD.)

Pic - Thanks to Nolan for capturing the box in progress! Here is a shot of the whole package! You've seen the 30ft. custom pull-up bar ready to be installed. We're getting closer everyday to our complete 5,000 sqft throwdown master-box.

Keep sending in those pictures to photos@crossfitethos.com for chotskies!

WOD

For Time:

Run 800m

30 Front Squat(95#/65#)

Run 400m

30 Shoulder Press(95#/65#)

Run 400m

30 Thruster(95#/65#)

Run 800m

Post Time to Comments

Next Level Invitational

Thu, 11 Feb 2010 00:00:00 PST

Pic - Vanessa, a charter member of the CrossFit Hot Moms Club, hits her 200+ deadlift PR. Not too shabby for a mama of five!

If you missed your chance to compete in the OC Throwdown, or during the Ethos Affiliate Team Tryouts sign up for the "Next Level Invitational". The event is hosted by CrossFit Next Level Performance, good friends of CrossFit Ethos. Click on the link below to complete the registration form. Please do not wait as there are already have 50+ names on the waiting list and we want you to get in before registration is closed!

Here is the breakdown:
1 day
3 events
3 divisions available for competitors: Advanced, Intermediate and Master's for both male and female athletes
Location: to be announce shortly. It will be in the Orange County area.
Cost: $30 competitors / $10 spectators and children under 13 free

For a detailed and updated information please go to http://www.crossfitnlp.com/_blog/Next_Level_Invitational

WOD

5 Rounds for Time of:

500m Row

15 Hang Power Snatch(75#/55#)

Post Time to Comments.

Hookie Day

Wed, 10 Feb 2010 00:00:00 PST

Announcing the FIRST CrossFit Ethos Hookie Day:

This Friday, all of the CrossFit Ethos Community will be mysteriously sick. For that reason, we'll have to call out of work/school and proceed up to Big Bear Mountain for a day of skiing/snowboarding. ALL ARE WELCOME...

The caravan will leave early morning from CF Ethos and be back by 5-6pm. Carpools are encouraged.

If you're interested in being sick on Friday, roger up in the comments. Depending on the interest, CF Ethos will either go to a skeleton schedule or close down for the day. CrossFit Skiing/Snowboarding for Time.

WOD

Deadlift 1-1-1-1-1

Post Loads to Comments.

Yay Burpees!

Tue, 09 Feb 2010 00:00:00 PST

Pic - The athletes of CrossFit Ethos Kids! Congrats to Phil & Nick B. who were CrossFit Kids certified this weekend. Soon, our whole team will hold this specialty certification and we'll be launching the CFEK program. We're pumped to start coaching the 2030 Games winner! Who will he/she be?

P.S. Hey kids, hang close to Trey - his mom makes the best Paleo cookies around!

WOD

As Many Rounds as Possible in 20 minutes:

25 OverHead Walking Lunges(45#/25# Plate)

10 Burpees

Post number of completed rounds to comments. Post to BTWB.

Inmates Day

Mon, 08 Feb 2010 00:00:00 PST

The Inmates are running the Asylum today.

WOD

"Inmates Day"

Pick your WOD and storm through. Post WOD and results to comments. Post to BTWB.

Filthy Fifty

Sat, 06 Feb 2010 00:00:00 PST

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments. Post to Beyond the Whiteboard.

Holy Posterior Chain, Batman!

Fri, 05 Feb 2010 00:00:00 PST

This action shot of Gina knocking out pushups is the perfect pic to show any woman who thinks she's going to get "big" or "bulky" by becoming a CrossFit stud. I don't know a single lady who wouldn't want to look this smokin'! That ain't a Pilates ass, and she can squat a ton!

WOD

Back squat 5-5-5-5-5

Post loads to comments.

Post Your Time

Thu, 04 Feb 2010 00:00:00 PST

Pic- Props to Coop for an overall excellent performance in the weekend's event, and who still did an amazing 10K run in a weighted vest (optional) yesterday.

*Picture Notes - Your arms should be locked out before you land in the split position, but we know how hard he was working for these reps! Keep perfecting your form, Stud!

WOD

Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments. Post time to Beyond The Whiteboard.

Go For Broke Wednesday

Wed, 03 Feb 2010 00:00:00 PST

Picture - Drew and Sam giving it all during the C&J/Cindy combo on Saturday.

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

You Have To

Tue, 02 Feb 2010 00:00:00 PST

Happy Ground Hog's Day. We bet you're glad that you don't have to wake up to this WOD every day. We know you don't want to do it...but you have to. Here's the route:

WOD

Run 10K

Post time to comments.

Great Weekend

Mon, 01 Feb 2010 00:00:00 PST

What an amazing weekend! All the athletes that participated in the Affiliate Team Tryouts were seriously impressive. Nice effort by all of you.

After the competition, here is the current CrossFit Games Team:

Tim Wilson
Brian McIntyre
Phil Oh
BlackJon (Alternate)
Emily
Gina
Linda
Haley (Alternate)

All of these athletes should be prepared to compete on May 8-9 in Orange County, CA. There are a lot of factors that could affect this roster, so don't be sleeping.

Starting this week, we'll have a 7am Elements Class on Monday, Wednesday, and Fridays.

WOD

For time:

145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

Post time to comments.

Day 1 Results

Sun, 31 Jan 2010 00:00:00 PST

What amazing day! The box was packed out with competitors and spectators all day long. We expect an even larger turnout tomorrow for Day 2 and the BBQ following.

After Day 1, here are the current standings:

MALE

Tim (4 Points)
Phil (5 Points)
Brian (7 points)
Jon (9 Points)
Andrew (10 Points)
Coop (10 Points)
Sam (14 Points)
Drew (16 Points)

FEMALE

Linda (4 Points)
Gina (5 Points) and Haley (5 Points)
Emily (6 Points)
Vanessa (13 Points)
Shayna (16 Points)
Amy (16 Points)

Pleae submit all photos that were taken to photos@crossfitethos.com.

Day 2 WOD:

Trail Run. Approximately 2 miles.

MALES will launch at 10am.
FEMALES will launch at 11am.
BBQ will launch at 12pm.

Be Ready...

Sat, 30 Jan 2010 00:00:00 PST

Luke getting back after it...

Be ready to throw down tomorrow morning at the Affiliate Team Tryout. If you're not participating, please come and be a part of the event. It will be a lot of fun. The first Heat will start at 9am.

We'll announce Sunday's WOD tomorrow. However, plan on being in Ladera Ranch (at the site of the BBQ) at 9am on Sunday morning for the off-site WOD.

Saturday's 8am WOD:

Surprise

Sunday's BBQ - Be There!

Fri, 29 Jan 2010 00:00:00 PST

We're not going to announce the WOD for Sunday, however we will announce that the BBQ Social following the event for all participants, family, friends, and spectators will be at the Terramor Park in Ladera Ranch. We have posted a map that for orientation. (The location is at the CrossFit Ethos Logo. Please park on the street directly above the logo.) Here are the directions:

Take Crown Valley Parkway East off I-5.
Drive approximately 2-3 miles.
Turn RIGHT onto O'Neill Drive.
At the third traffic circle, exit at the 3 O'Clock onto Eton.
When you reach the stop sign, you'll be able to see Terramor Park in front of you.
Make a Right onto Triad.
Make your first left and park on that street.

The BBQ will start at 12pm. Families are welcome and encouraged. Please contact Britne Bernatowicz (britne@crossfitethos.com) to find out what you can bring! This will be a great time.

Friday's WOD:

For Time:

100 Regular Jump Rope
50 GHD Back Extensions
150 Regular Jump Rope
35 GHD Back Extensions
200 Regular Jump Rope
20 GHD Back Extensions
250 Regular Jump Rope
5 GHD Back Extensions

Post Time to Comments.

Day 1 WODs

Thu, 28 Jan 2010 00:00:00 PST

Here are the details for Day 1 of the CrossFit Ethos Affiliate Team Tryouts. This will be an amazing weekend for both competitors and spectators. More details will be announced as we approach the first "3-2-1-Go!," however this is enough to get the butterflies a-flying.

Saturday Morning WOD

For Time:

1 Clean & Jerk (155#/95#)
1 Round of "Cindy" (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks
1 Round of "Cindy"
7 Clean & Jerks
1 Round of "Cindy"
8 Clean & Jerks
1 Round of "Cindy"
9 Clean & Jerks
1 Rond of "Cindy"
10 Clean & Jerks
1 Round of "Cindy"

There will be a 30min cut-off for this WOD. Those that do not finish will receive a DNF (Did Not Finish). The "Heats" will go as follows:

Heat 1 - 9:00am (Coop, Tony, Tim)
Heat 2 - 9:30am (Phil, Jim, Andrew)
Heat 3 - 10:00am (Sam, Brian, Drew, BlackJon)
Heat 4 - 10:30am (Gina, Emily, Amy)
Heat 5 - 11:00am (Shayna, Haley, Linda)
Heat 6 - 11:30am (Ash, Vanessa)

Saturday Afternoon WOD

"Kelly"
5 Rounds for Time:
400m Run
30 Box Jumps, 24"
30 Wall Ball Shots, (20#/14#)

There will be a 35min cut-off for this WOD. Those that do not finish will receive a DNF (Did Not Finish). The "Heats" will go as follows:

Heat 1 - 1:00pm (Coop, Tony, Tim, Phil, Jim, Andrew)
Heat 2 - 1:35pm (Sam, Brian, Drew, Andrew, BlackJon, Gina, Emily)
Heat 3 - 2:10pm (Amy, Shayna, Haley, Linda, Ash, Vanessa)

The Competition will be scored as follows:

Athletes will receive points for their WOD placings. The lowest score wins.
Example: Madeline wins Saturday Morning WOD, she receives 1 Point. Madeline places third in the Saturday afternoon WOD she receives 3 Points. She'll have a total of 4 Points at the end of Day 1.
At the end of the weekend, if there is a tie between athletes, the breaker will go to that athlete that placed higher on the majority of WODs. If there is a three-way split between athletes, the same criteria will apply, with the Sunday's WOD to be the final tie breaker.
CrossFit Ethos will have a 2010 CrossFit Games Team of (3) Primary Male and (3) Primary Female Athletes. We will also have (1) Male and (1) Female Alternate.

Plan for Sunday:

We will have a BBQ Social at 12pm following the Sunday Workout in Ladera Ranch. We will post further details on the location tomorrow.
The BBQ will be Potluck style. Please contact Britne Bernatowicz (britne@crossfitethos.com) to find out what you can bring. Let's make it great!

Thurdsday's WOD:

"Death by Handstand Push ups"

With a continuous running clock, perform 1HSPU on the 1st minute, then perform 2HSPU on the 2nd minute, 3HSPU on the 3rd, and so on untilyou cannot complete the number of Handstand push ups in the 1 minute time frame. If you cannot complete HSPU Rx'd or with Band assistance, scale to regular Push ups until you reach 20 minutes.

Post Number of Completed HSPU Rounds to Comments.

This Weekend

Wed, 27 Jan 2010 00:00:00 PST

Ethos Crew at Luke's Benefit at the Sandpiper...

Tomorrow we'll be posting the details of the WODs for this weekend's Affiliate Team Tryout. Here's what we'll tell you now:

There will be two workouts on Saturday.
There will be one workout on Sunday.
There will be a social after the Sunday workout for all of CrossFit Ethos.

Please make sure that you keep your weekend open because this will be crazy fun.

WOD

For Time:

400m Run

21 Back Squats(115/85lbs.)

400m Run

21 Front Squats(115/85lbs.)

400m Run

21 Overhead Squats(115/85lbs.)

400m Run

Post Time to Comments.

Short and Dirty

Tue, 26 Jan 2010 00:00:00 PST

Pic - More playground space coming soon! This is the "other" side and we'll be breaking through this wall and taking the ceiling up shortly!

AMRAP in 10 Minutes:

5 Sumo Deadlift High Pull(95/65lbs.)
10 Ring Dips

Post number of rounds completed to comments.

Go into the Negative.

Mon, 25 Jan 2010 00:00:00 PST

Pic - Josh gives it all in Saturday's Countdown WOD.

WOD

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Subtract your one rep max from squat cleans and jerk from total seconds in run time. Scores have the possibility of being negative. The lower the score, the better.

Example:

Squat clean max = 265

Run = 8 minutes

Jerk = 235

Score = -20

Post results to comments.

Countdown

Sat, 23 Jan 2010 00:00:00 PST

Please come and show your support for our local Orange County Firefighter. Luke is recovering from injuries sustained in a hit & run accident in front of the Sandpiper on December 4^th. Your donations are greatly appreciated and will assist Luke in his rehabilitation and recovery.

Benefit for Luke Perisin.

When: Sunday, January, 24th

Where: The Sandpiper, 1183 S. Coast Hwy., Laguna Beach 2:00-6:00

Live Music

Cover Charge = Donation at Door

We're excited to welcome the crew of 949 to Ethos!

WOD

10-9-8-7-6-5-4-3-2-1 of:

Deadlift (225lbs/185lbs)

24" Box Jump

Thruster (135lbs/95lbs)

Post Time to Comments.

Brag a little!

Fri, 22 Jan 2010 00:00:00 PST

Be sure to sync your Beyond the Whiteboard account with your Facebook and/or Twitter account. This serves as platform for you to spread the word about what you're doing at CrossFit Ethos. It's easy to do. Go to your BTWB account and go to Settings > Sync. Click the link your Facebook and/or Twitter page and follow the steps!

For all you iPhone(r's) out there. I have gone and fixed the site to work with the iphone. I would like to thank Drew Larsen for having an extra iPhone laying around and letting me borrow it to troubleshoot and test the website against the Safari Mobile browser.

-- Ryan Aker

WOD

For Max Effort:

As many pull-ups in a row as possible

Then For Time:

5k Row

Post number of Pull-ups and Time of Row to Comments

CrossFit Games SoCal Sectional Volunteers Call Out

Thu, 21 Jan 2010 00:00:00 PST

POSTING:

The SoCal Sectional qualifiers are only a few weeks away! As Andy Petranek shared back in December, CFLA will be hosting the event, and they are expecting over 300 athletes competing for a chance to be one of 20 men and 20 women to represent Southern California at the SouthWest Regionals in May. Only 4 men and 4 women from our Region will move on to the CrossFit Games in July!

We would really appreciate your help in getting the word out to your clients about the great opportunities available to judge, volunteer or be part of the medical staff. Here are some of the details:

Location:

Drake Stadium, UCLA

Dates:

Friday, March 12, 2010 – We’ll need help with set up ONLY this day
Saturday, March 13, 2010 – Day 1 of the Competition: “Zero dark thirty” am – 8:30pm
Sunday, March 14, 2010 – Day 2 of the Competition: 7am – 3pm

To make this event run smoothly, CFLA is going to need volunteers for both judging AND running the event (check-in, equipment, set-up, tear-down, athlete wrangling, and general organization). If you are a judge or a volunteer, you'll get free entry to the event, a free t-shirt plus access to all the top CrossFit athletes in Southern California. They're are also looking for nurses, doctors or paramedics to be part of the medical team.

If you're interested in judging (and you’re Level 1 Certified), contact Becca (becca@crossfitla.com). For general volunteering, contact Jennifer (jennifer@crossfitla.com). If you'd like to be part of the medical team, please contact Kim Cobble at (splash_rb@hotmail.com).

WOD

5 Rounds for Time of:

400m Run
50 Double Unders

Post Time to Comments.

El Moro Canyon

Wed, 20 Jan 2010 00:00:00 PST

"The Crew" at El Moro Canyon on Saturday. Thanks to Phil Oh for setting this up...

This is a reminder to get signed up for the FREE Beyond the Whiteboard service that we offer. Start logging your performance so you can track your peformance.

WOD

For Load:

Shoulder Press 1-1-1-1-1

Post Max Loads to Comments.

Round and Round We Go...

Tue, 19 Jan 2010 00:00:00 PST

Pic - This is a picture of Jim D'Itri teaching HSPU to a local in downtown Ar Ramadi, Iraq. That's what spreading the word of CrossFit is all about. Take a cue from Jim and show your friends what you know!

WOD

As many rounds as possible in 20 min.

5 Squat Cleans (135lb/95lb)

10 Burpees

Post number of rounds to comments.

Exciting News

Mon, 18 Jan 2010 00:00:00 PST

Starting on Saturday, January 23rd, CrossFit 949 athletes will begin training at CrossFit Ethos. Our good friends Rachel Alanis and Adam Brigge s are changing their focus and will no longer be operating their box in San Clemente, CA. This is very exciting news for everyone. There will be a lot of new faces, so make them feel welcome.

Plan on throwing down a great WOD this Saturday and then having a small social following. More to come on that.

WOD

For time:

3 Rounds:

21 KB Swings(1.5/1pood)

50 GHD Sit ups

Post time to comments.

Group Trail Hike

Sat, 16 Jan 2010 00:00:00 PST

WHAT: Trail hike

WHEN: Saturday, 10 AM after the 8 AM WOD

WHERE: El Moro Canyon

Directions: Crystal Cove Sate Park is located 1.5 miles north of Laguna Beach and 3.5 miles south of Newport Beach. Take Pacific Coast Highway north or south according to which town you started from and look for the sign for El Moro Canyon. It is just north of the El Moro Trailer Park so according to which way you are coming you are either almost there or just missed it. Turn east onto El Moro Drive and go past the booth and park inside the park ($10 day use fee) next to the Visitor Center.

Google Map serach "El Moro State Park"

For those who want to carpool, we will be meeting at CF Ethos at 9:30 AM. Remember to bring water. This is a challenging hike so come ready!

WOD

Ten rounds for time of:

D-Ball Cleans, 10 reps
Slam Balls, 10 reps

Post D-Ball weight and time to comments.

Affiliate Team Tryouts

Fri, 15 Jan 2010 00:00:00 PST

Picture courtesy of Sean Tiner.

CrossFit Ethos will be holding its tryouts for the 2010 CrossFit Games Affiliate Competition on January 30-31. If you have signed up or plan on signing up to compete for a spot on our Team of Six, block this weekend off. Here are the details:

The Team will consist of (3) Male and (3) Female Athletes.
In addition, the Team will have (1) Male and (1) Female Alternates.
Workouts will be announced the week of the event.
There will be 3-4 workouts throughout the weekend.
Those Athletes that perform best throughout the weekend will be our 2010 CrossFit Games Affiliate Team that compete May 8-9 right here in Orange County (Location TBD).

More information will follow. If you'd like to compete, be sure to sign up at the Box.

WOD

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Beyond the Whiteboard

Thu, 14 Jan 2010 00:00:00 PST

Phil #1 and Black Jon get after the Airdynes the other night. When you see them next, ask them how they like those bad-boys...

As an added benefit to CrossFit Ethos, we are now offering FREE memberships to our current MEMBERS to Beyond the Whiteboard. For those of you that were personally paying for this service, you'll no longer have to do so.

This on-line system allows you to:

Post results for every CrossFit workout.
Compare results with other CrossFitters at CrossFit Ethos and around the world.
Track your eating habits by posting meals.
Weigh in and watch your body fat decrease.
View graphs of your WODs.
Track benchmarks and max efforts.
And much more...

We HIGHLY encourage you to take advantage of this system. This is a great place for you to keep tabs on your progress and compare it to your past performances. Further, you'll be able to see the performances of the rest of the CrossFit Ethos athletes. (It serves as a "virtual whiteboard".)

Register HERE. Be sure to choose CrossFit Ethos as your box. Once you do so (and you're a MEMBER), we'll approve you to start posting your performances. (If you're not a MEMBER yet, keep track of your WODs and you'll easily be able to input them when you sign-up fully.) From that point on, just click the Beyond the Whiteboard button on the left side of the CrossFit Ethos page and you'll be routed to post your results.

Lastly, the participation on this blog has been amazing. Keep it up.

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Stagger starts as needed. Rest precisely three minutes between each round. Post total time to comments.

OHS SHO

Wed, 13 Jan 2010 00:00:00 PST

Pic - Cute Trey chillin' in the Kid Corral while Mommy & Daddy throwdown!

Posted rules are coming soon to the Kid Corral. This cordoned off, safe play area is here by demand and to enhance the experience of our Ethos parents. Please remember - this is not a kid's gym, but we are kid friendly. There are some strict rules that we have to enforce if this area is going to stay.

* First things first - TRAINING. It will not disrupt the class training environment. Not every athlete at Ethos has children, and others choose not to bring theirs. Kids are welcome if they can behave. If not, leave them home. Please be respectful of this focused time for other athletes. If the Coach has a difficult time coaching over your child, they will have to leave.

* At times, there is adult language used in the facility. While we don't promote R-rated language, it does happen. If this is troublesome to you or your little repeater, you might want to leave him/her home or choose a class time with less testosterone.

* Police your own. This is not a childcare service. It is a child-friendly area where kids can be a safe distance from bouncing weights or whipping ropes. It is the parent's responsibility to care for and monitor the child's behavior and well-being in the space.

* Food and drink are welcome. Please clean up any messes before removing your child from the Kid Corral.

* No violence - no exceptions. Hitting, throwing, spitting, pinching, pushing, etc. will not be tolerated. This space will be fun and enjoyable for all of the children and parents.

* Screaming, fighting, yelling to the class participants, etc. is not acceptable. This is HIGHLY disruptive to the class environment. In turn, don't yell to your kids from the middle of the training floor.

* We'll run the Kid Corral baseball style - 3 strikes, you're out. We don't want to expel any of your cuties, so please don't make us ask!

* If you're down with the rules, please sign a waiver for your child(ren) at the next class!

WOD

21-15-9 reps of:

95 pound Overhead squats
Handstand push-ups

Post time to comments.

Shrug Strong

Tue, 12 Jan 2010 00:00:00 PST

How many people hit a PR on Imates Day and walked away with a chotsky?

Post your WOD, time, and chotsky pick to comments.

WOD

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Chotskies for the Inmates

Mon, 11 Jan 2010 00:00:00 PST

Phil Oh during this weekend's OC Throwdown...

First off, Congratulations to Brian McIntyre for placing 3rd in the Master's Division at the Orange County Throwdown this weekend. Thanks for represnting CrossFit Ethos to the fullest!

Also, congratulations to Shayna for winning the "Photo of the Week" last week. (It hasn't posted on our website because it's in the running to make it on the main website. Shayna will have her picking from the Chotsky Box(s).

Thanks to everyone else that contributed to the "Photo of the Week" program. Everyone that sent in pictures to photos@crossfitethos.com to get the program this week, can have their pick too. Keep 'em coming.

For this "Inmates Day," all that set a PR will get an item of choice from the Chotsky Box(s). Good luck to everyone!

WOD

"Inmates Day"

Pick a WOD and storm through.

Post choice of workout and results to comments.

Quick Laps, Strong Backs

Sat, 09 Jan 2010 00:00:00 PST

Four rounds for time of:

Run 400 meters
30 GHD Hip Extensions

Post time to comments.

Make It Fast & Furious

Fri, 08 Jan 2010 00:00:00 PST

WOD

Three rounds for time of:

Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

Couplet

Thu, 07 Jan 2010 00:00:00 PST

Pic - Sean T.'s graphics sent in to photos@crossfitethos.com

WOD

For time:

Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

Post time to comments.

Youtube Video's

Wed, 06 Jan 2010 00:00:00 PST

Hey Guys,

So I have implemented code into the comment section so when you find a youtube that you would like to share with everyone, all you have to do is paste the link that youtube provides. This is only set up for youtube and not any other streaming video provider.

Steps:

Go to youtube.com and find a video that you would like to share.
Off to the right side of the video there are 2 code links that you can highlight, copy, and paste anywhere.
You just want the URL code. Not the embeded.
Copy code and then past into your comment on the blog.
Code should look something like this: http://www.youtube.com/watch?v=3MN4gWX4XQA
The only thing that will be different is what is after the '=' sign. That is the unique video code that youtube, which is now run by google, sets for each video.

Any questions please contact me so that I can help you!

Happy New Year to All!

WOD

Push Jerk 3-3-3-2-2-2-1-1-1 reps

Post loads to comments.

Tough Tuesday

Tue, 05 Jan 2010 00:00:00 PST

WOD

30 Burpees
Row 500m
25 Burpees
Row 400m
20 Burpees
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees

Post time to comments.

C2 Virtual Team Challenge!

Mon, 04 Jan 2010 00:00:00 PST

Crossfit Ethos takes on the Concept 2 Virtual Challenge!

We invite you to participate in the 5th annual international online Virtual Team Challenge, January 1–31, 2010. Form a team of friends, family, co-workers, schoolmates or rowing teammates—you don't have to be in same location; you can row as a “virtual team.”

The challenge is to row as many meters as you can during the month of January. Each team member contributes meters to the total, it doesn't matter how fast or slow you row.

Teams choose to enter one of a number of divisions including: health club, rowing club, virtual team, college, YMCA, corporate fitness center, military, correctional facility, etc. Team standings in all divisions will be posted online throughout the duration of the challenge.

All participants will be able to download a special certificate at the end of the challenge. In addition, team members will have the option of ordering Virtual Team Challenge shirts and other items from CafePress.

Signup HERE (http://www.concept2.com/sranking03/log_start.asp?p=/sranking03/log.asp) and look for Crossfit Ethos under affiliates to join the Crossfit Ethos Team.

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Helen

Sat, 02 Jan 2010 00:00:00 PST

Thanks to Jim D'Itri for sending in the first photo to photos@crossfitethos.com. Keep them coming!

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

2010

Fri, 01 Jan 2010 00:00:00 PST

What's your resolution? Post to comments.

WOD

Surprise!

Post results to comments.

Last WOD of 2009

Thu, 31 Dec 2009 00:00:00 PST

Because our focus is always coaching, and not taking pictures for the blog, we're asking for your help! Please submit your photos of WODs to photos@crossfitethos.com. The photos should be high resolution for quality publishing and feature our athletes properly executing movements. Actual WOD pictures beat out posed pics. Unique pictures of CFE athletes at alternative sites (i.e. your fire station, on the jet way, be creative!) are encouraged. Any great photos of our new facility are welcome too.

Because we know you're a crew who thrives on competitive camaraderie, we'll pick the best picture for the week and the winner will be able to choose one item from our hot "chotsky box". If you've been fortunate enough to dig through it, you know there is good stuff in there and it grows all the time! This will be an ongoing program! Please start sending in your photos ASAP for consideration as the Photo of the Week. We'll vote and let you know if you're the one!

photos@crossfitethos.com

WOD

For time:

Run 1600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.

Hump Day Throwdown

Wed, 30 Dec 2009 00:00:00 PST

Thanks to John Smyth for his help on putting up our temporary pull-up bar system. Rock-on, John.

WOD

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Post time to comments.

Press, Press, Jerk

Tue, 29 Dec 2009 00:00:00 PST

Holiday celebrations are still in full swing. Do your best to eat as clean as possible, as frequently as possible. And keep training hard!

Throw out some good suggestions for post-holiday Detox challenges! Post 'em to comments.

WOD

Five rounds for time of:

95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

Post time to comments.

Day 1: New Box

Mon, 28 Dec 2009 00:00:00 PST

Because of the construction/imrpovements we have going on at our new box, we ask you to park around the side of the building and walk around to our warehouse door. Check out the attached Google Earth photos for orientation.

WOD

"Nancy"

5 Rounds for Time:

400m Run
15 Overhead Squats, 95#

Post time to comments.

Merry Christmas

Fri, 25 Dec 2009 00:00:00 PST

We hope you all have a wonderful holiday filled with everything that makes you happy. Enjoy your weekend, and be ready to train at Ethos on Monday!

Eve

Thu, 24 Dec 2009 00:00:00 PST

This is a special night for lots of kids out there, young and old. Enjoy your family and friend time, and be safe while traveling.

A few updates for you -

Nix the last schedule that was sent. We'll be WODing at Ethos starting at 6am on Monday. Everything has fallen into place.

If you're a active member, you'll be grandfathered in at your current rate. This also applies to you if you're on your 2-Week Trial. Any new members will fall under the new pricing structure. You already have top tier coaching, now you'll have a top tier training facility!

The referral program is still active, so bring in a buddy and you'll get a $50 credit towards your membership fees. Do it as much as possible, and you could be training for free.

Post merry thoughts to comments.

The Game Has Changed

Wed, 23 Dec 2009 00:00:00 PST

All classes have been cancelled for Wednesday in lieu of tonight's events surrounding us moving out our equipment. Sorry, Crew!

All hands are still needed at 7pm to move the final suite of gear to Ethos. The time has come!

WOD

For Time:

Run a 5k on your own (at home, beach, park, etc)

Post Time to Comments.

Call!

Tue, 22 Dec 2009 00:00:00 PST

Many thanks to the crew that came out to help move the first suite of gear out of Laguna Beach and into Ethos. Brian, Vanessa, Kim B., James W., Al, Justin, and Phil we wouldn't have gotten so much done without you! We unpacked and built a handful of the bigger pieces, including three GHDs, Airdyne bikes, more bumper plates that you've ever seen, new barbells, started building boxes, racks...

We still need you if you can donate your time! If you can pitch in at any or all of these times, here's where you can help -

9am at CrossFit Ethos

1pm at Laguna Beach

on Wednesday at 7pm at Laguna Beach.

For Time:

150 Push ups

At every point at which you rest, you must run 100ft.
Rest position is considered any position other than proper push up position(ie. knees down, lifting 1 arm, etc.)

Post time and number of runs/penalties to comments.

A New Leaf...

Mon, 21 Dec 2009 00:00:00 PST

We've started to turn the new leaf. Here's the schedule for it to be completely over:

Dec 23rd: Last Workout at Current Location
Dec 24th: Christmas Eve (No training sessions. WOD on own.)
Dec 25th: Christmas (No training sessions. WOD on own.)
Dec 26th: Day After Christmas (No training sessions. WOD on own.)
Dec 27th: Sunday (No training sessions.)
Dec 28th: Austere Training (Location to be announced.)
Dec 29th: Austere Training (Location to be announced.)
Dec 30th: Austere Training (Location to be announced.)
Dec 31st: New Year's Eve (No training sessions. WOD on own.)
Jan 1st: New Year's Day (No training sessions. WOD on own.)
Jan 2nd: First WODs at New Location
Jan 4th: Regular Training Sessions Continue

There are two factors in play here: 1) It's the Holidays. Enjoy your families, friends, and neighbors. 2) We're in the middle of moving to a 5,000 sqft facility. We all need to endure the logistical demands of doing that. YOU WON'T BE DISAPPOINTED.

WOD

For Time:

400m Walking Lunges

Post Time to Comments.

Here's some "cardio" for ya...

Sat, 19 Dec 2009 00:00:00 PST

WOD

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

LAPD Hero WOD

Fri, 18 Dec 2009 00:00:00 PST

WOD

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"Randy"

75lb Power Snatch, 75 reps

Post time to comments.

New Coach!

Thu, 17 Dec 2009 00:00:00 PST

We've got so many exciting changes and upgrades happening with our move up the road. Our facility is well underway with improvement planning, paint, flooring, our kid-corral, and the delivery of our 30K worth of Rogue gear. We're planning for new programs taught by legit CrossFitters with real experience at coaching functional fitness and performance training. We're not just a gym trying to capitalize on something "trendy". We're a community that grows from within.

We're proud to announce that Phil Oh is joining our coaching staff! Phil has been with us for a long time, and was CrossFitting solo at a "globo" before getting fed up and joining our crew. Phil has held his Level 1 Certification for 2 years, and was certified prior to joining the former CFLB. He's brought nothing but great things to the community with his positive outlook, pursuit of excellence in training, and his team building attitude. Phil will be coaching group classes, and adding in a tailored cool down/stretching element to each of the WODs.

Why is this important to you? One of Greg Glassman's 10 General Skills includes Flexibility. It's something that after spiraling to the ground post-WOD, we all often toss aside. You'll start seeing better recovery and better results from our programming if you start following Phil's recommendations. More info coming soon...

WOD

Overhead Squats 5-5-5-5-5

Post Load to comments

Family Traditions

Wed, 16 Dec 2009 00:00:00 PST

We're a community and a family at CFE! To celebrate the season and honor a holiday tradition -

What: Ugly Christmas Sweater Party!

Wear: Come dressed to impressed in your most favorite/horrible holiday sweater!! It will be hosted by Kim B. and Brent

When: 6:00 PM Friday, December 18th

Where: 336 Y Place, Laguna Beach

Everyone please bring a dish or appetizer of their choice and what ever mixer they like. Wine and spirits will be provided. If you're a beer lover, bring your fav.

WOD

For Time:

30 Box jumps (24/20")

Run 400m
30 Push-ups

Run 400m

30 Kettlebell swings (1.5pood/1pood)

Run 400m

30 Abmat Sit-ups

Run 400m
30 Wallball shots(20/14#)

Post time to comments.

Pushing - Pulling

Tue, 15 Dec 2009 00:00:00 PST

WOD

21-18-15-12-9-6-3 reps:

Handstand push-ups
L-Pull-ups

Post time to comments.

Happy Monday

Mon, 14 Dec 2009 00:00:00 PST

I saw this picture and I thought it was funny. Needed to share it with all of you.

WOD

Complete as many rounds as possible in 20 minutes of:

10 45#/35# Stationary Lunge Steps (Bar is resting on your back)
10 45#/35# Good Mornings (Bar is resting on your back)
10 45#/35# Shoulder Press (Bar is in front rack position)

Post number of rounds to comments.

Honor a Hero

Sat, 12 Dec 2009 00:00:00 PST

Hero WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Row for time.

Fri, 11 Dec 2009 00:00:00 PST

WOD

500m Row

Rest 2 Minutes

500m Row

Rest 2 Minutes

500m Row

Rest 2 Minutes

500m Row

Post each max effort 500m split to comments.

Cleans. Go Heavy!

Thu, 10 Dec 2009 00:00:00 PST

WOD

Cleans 3-2-2-2-1-1-1-1-1

Post load to comments.

Inmates Day

Wed, 09 Dec 2009 00:00:00 PST

The flooring for the new facility arrived today. (22) 300lbs rolls of beautiful rubber matting. Each roll is 4ft x 50ft. After we start construction on removing the drop ceiling, we'll roll them out and put down some sweat.

WOD

"Inmates Day"

Pick a WOD and tear through it. Post WOD and results to comments.

A Week of Festivals

Tue, 08 Dec 2009 00:00:00 PST

Madeline and I have been traveling around the country this past week. We first made a stop out in Columbus, OH to meet with the Arnold Sports Festival. This event brought in 175,000 people last year. I was there, and it was insane!

This year, they called up CrossFit HQ and invited us out to put on an event at the venue. We decided that we'll host the Ohio CrossFit Games Sectional inside this major Festival. It's goingt to be huge! Picture about 150,000 people that haven't seen CrossFit walking by the CrossFit Games in full swing. Hilarious.

You're all encouraged to attend. It's actually a pretty great deal. $10 will get you into the entire weekend. You'll obviously just have to pay for the travel.

After the Arnold meeting, we traveled out to see CrossFit Ethos' own Mark Littell get married to his lovely bride Kiara. It was an amazing wedding. He told me to give you all a shout out. So, SHOUT OUT!

WOD

Split Jerks 3-2-2-2-1-1-1-1-1

Post loads to comments.

30 For Time

Mon, 07 Dec 2009 00:00:00 PST

WOD

30 Muscle ups

Post time to comments.

Sneak Peak

Sat, 05 Dec 2009 00:00:00 PST

Here's a little sneak peak into the amazing new spot!!! Its huge and progress is being made every day. Expect many status updates as the move in date approaches. We are just as excited as all of you, and are looking forward to the continued growth of our community.

Don't forget to head over to CrossFit Lumberjacks Website ( www.cflumberjack.org ) to donate to the fallen soldiers/crossfitters from Fort Hood.

"Lumberjack 20's Fundraiser W.O.D"

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

For Time & For Money(Donate to a good Cause!!!!!)

Saturday Happy Hour!!

Fri, 04 Dec 2009 00:00:00 PST

CrossFit Ethos Happy Hour @ 7pm Royal Hawaiian in Laguna Beach. All are welcome! This is to celebrate our new move to the 4800sqft space in Laguna Hills.

WOD

As many rounds possible in 20 minutes:

3 Hang Power Snatch (75#)
6 Overhead Squats (75#)
9 Push Jerks (75#)

Post time to comments.

DATA LOSS

Thu, 03 Dec 2009 00:00:00 PST

Hey Guys,

Just wanted to post and let all the CrossFit Ethos members that we had data loss this morning, and all the user accounts, WOD's, and comments have been lost.

I did not activate the back ups for data, just something that I didn't get to, and now I am kicking myself in the butt about it. I know some of you have e-mailed me to let me know that there were errors on the site, thank you for the heads up. Those errors were from not having a database to connect to, because at that point there was not one.

I have spoken to Jimi and he knows about the situation and everything that has happened. Precautions have been taken place on my part so that this will never happen again.

So if you try to login you will not be able to because of your accounts not being there anymore. But you have two options:

1. You can go through the registration process again and your account will be come active immediately, of course after confirming your e-mail address.

2. You can e-mail support@crossfitethos.com your first and last name, e-mail, and password you would like, and I can directly insert into the database. Then you will not have to go through the confirming your e-maill process again.

Your choice on what you would like to do.

Sorry again for the inconvience! I know I will get some crap for this, but that is ok, I deserve it!

Run + Press

Wed, 02 Dec 2009 00:00:00 PST

WOD

400m Run

21 Shoulder Press(95#)

400m Run

21 Push Press(95#)

400m Run

21 Push Jerks(95#)

400m Run

Post time to comments.

Moving on and up...

Tue, 01 Dec 2009 00:00:00 PST

Most of you already know that we're growing and moving out of the small facility in Laguna Beach for a multitude of reasons. When we say that we're growing, we mean in size, reputation, and relationships. We've been holding off on the official announcement until our lease was finalized - we've secured a 4800 sq ft. facility in Laguna Hills! The new box is huge, and a mere 6 miles away from the traffic ridden canyon. We're right off I-5 at Lake Forest, in a retail building with tons of parking! We'll have a roll-up garage door, high ceilings, and a lounge/dressing room. We're getting right to work with Regupol America rolling in brand new high quality rubber flooring. This is the same flooring that was used at the CrossFit Games! Rogue Fitness will soon be shipping in 30K of new gear that will include 4 Sorinex GHDs, 8 Rogue Bars, 2 Rogue Bella Bars, 5 additional sets of Rogue bumper plates, 20 new Rogue boxes of all sizes, 4 climbing ropes, 5 squat stands, 5 Rogue benches, 8 sets of wood rings, 5 sets of Rogue rings, new jump ropes, 6 sandbags at various weights, 2 Aerodyne bikes, 4 Rogue Paralletes, and it goes on! We'll also have the brand new Rogue custom pull-up apparatus that will hold 20+ people! We'll be the very first gym to have this proprietary structure!

Our new box, your new box, will be re-named CrossFit Ethos. Ethos is of Greek origin. From the dictionary -noun. 1. Sociology. the fundamental character of spirit of a culture; the underlying sediment that informs the beliefs, customs, or practices of a group or society; dominant assumptions of a people or period: In the Greek ethos the individual was highly valued. 2. the character or disposition of a community, group, person, etc. 3. the moral element in dramatic literature that determines a character's action rather than his or her thought or emotion.

There are so many new and exciting changes that go with this move! The coaching team that will be coming with us will be Jimi, Mads, Nick, Eric, Gina, and Owen. We're really excited to announce that Nick will be part of the ownership team at CrossFit Ethos! Jimi, Madeline, and Nick will work hand-in-hand to run this off the charts facility, bring in new programs, train new coaches, and support our outstanding community.

An organic fitness community is fun. It's based around hard work with good people. Our new gym will encompass all the positive attributes of a CrossFit program and our CrossFit Ethos coaches. We do not, in any way, endorse any training or classes that are held at SPI with any trainers, even former CFLB coaches. We're taking everything good, and that we endorse with us. We can use the name CrossFit because we, and you, have earned it! You can expect to be training at our new, decked out facility NLT Jan 1. Until announced, it's business as usual at 2295.

More good to come...

WOD

For total reps

2 Minutes of Double Unders (Sub Tuck Jumps if needed)

2 Minutes of GHD Sit Ups

1:30 of Double Unders

1:30 of GHD Sit Ups

1:00 of Double Unders

1:00 of GHD Sit Ups

:30 of Double Unders

:30 of GHD Sit Ups

Post results to comments.

Keep Taking Care of Your Hands

How many of the CrossFit Ethos crew can you spot in this video from last weekend's SoCal CrossFit Games Sectional?

Great effort from everyone on Thursday's Helen. There were several PRs (Personal Records) set. Let's do it again:

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Take Care of Your Hands

How many CrossFit Ethosers can you spot in this video from last weekend's SoCal CrossFit Games Sectional?

Great effort from everyone on Thursday's Helen. There were several PRs (Personal Records) set. Let's do it again:

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Let the Games Begin

Reminder! There will only be 2 classes on Friday, May 7th at 6am and 7am. Saturday classes and Open Gym Sunday will be canceled this week because we will be coaching the Ethos Affiliate Team at the CrossFit Games Southwest Regional!

WOD

Last day of Mystery Week!

Post your most memorable quote during a WOD to comments.