Imagine the Jefferson's theme song playing while you read this

New spot at 715 5th St, Hermosa Beach

With November comes change. The weather changes and so does the time. CFSB also has some positive changes in store.

Location: Where you at?

This Saturday, November 7^th, we will be moving the gym to a new location. The new spot will be 715 5^th Street, Hermosa Beach, CA. The location is perfect for us because it has easy access right off of PCH and is also about 100 yards from the Green Belt running trail. Our new location will have two 1,250 square foot bays that open up to 5^th Street. We will have a ton more usable space. We will have a decent sized parking lot and potential for expansion. Each bay will have its own, albeit small, bathroom. Eventually we will expand into the 3 other bays and knock down the walls to make it one big CrossFit compound…ergh, I mean gym.

Equipment: Is that a kettlebell in your pants or are you just happy to see Mariessa?

Upgrading the location also means we are upgrading the equipment. We have a decent size order of equipment placed which should get here by the end of the month. This means new bars, kettlebells, colored bumper plates, platforms (with the new logo on them), new pull-up cages with racks built in to them, med balls, rings, sandbags, foam rollers and a Clock Gone Bad. We will keep adding new toys to our arsenal every month. We also have rolled rubber flooring coming to the new spot so the entire floor will be rubberized, yeah I said it, rubberized.

Programming: Don’t blow your WOD

Our programming has also been supercharged. We’ve noticed a lot of our athletes wanting more strength in the WODs. We’ve taken a cue from CrossFit Invictus and added a strength and/or skills portion to the schedule every day. We are doing this for two reasons. First, the majority of us are weak in olympic lifts. Olympic lifting is important right? Yes, well then we are going to do it every day. We have divided up the days between dynamic or power hip dominant, knee dominant and vertical pressing. You will get hit with doses of 3-3-3-3, 5-5-5, 3-3-2-2-1-1-1 and 4-4-4. These strength portions should be just as intense as your WODs. The goal is to get you stronger, not just go through the motions. The second reason is that we also lack the basic competence in the gymnastic movements. Most of us are not executing these movements at the full range of motion or even know we are doing them wrong. We may sacrifice some of our times this month, but in the end we will all be better athletes. This month is just a reminder that it’s not always about the stopwatch. We are working at building your work capacity as well as your strength.

Class Schedules: Time after time after time…

We are pulling the reigns in on the class schedules. If you are more than 10 minutes late, you must wait till the next class. Why do we do this? Because it’s not fair to your coach, yourself and the rest of the class. You will end up hurting yourself because you are not properly warmed up. We suggest you show up 10 minutes early to foam roll. This will keep your muscles pliable and loosen them up from the hours of sitting you’ve done all day. On the hour, you will start your warm-up. Fifteen minutes after the coach will begin instruction on the olympic lift. After they are finished you will have about fifteen minutes to build up and complete the strength/skills portion of the WOD. This should be just as intense as your timed WOD so keep it snappy. Then the coach will instruct for the timed portion of the WOD. Each WOD for the month has been designed to last between 5 minutes to 20 minutes long with the median at about 12 minutes. These are meant to be very intense, so scale accordingly. You will have about 10 minutes or more after to stretch and cool down. Having a handle on the class structure will also allow us to open up more class times like a 5PM, noon and 9AM class.

Athlete Goals: Abs like Jesus counts

We all have goals. Mine was to either make music videos, have a love affair with Natalie Portman or own my own gym. One out of three ain’t bad. We want to help you with your CrossFit goals. We want each of you to define some fitness goals this month and set deadlines for them. Think of 1, 3 and 6 month goals you may have. Is it to get your first pull-up? Is it to get a sub 4 minute Fran? Do you want to eat strict Paleo for 30 days? We are going to put these on the whiteboard and assign you a coach. This will keep all of us accountable of those goals. It also helps us as coaches design WODs that meet your needs as athletes.

Social: Fun, Funner, Funnest

Nicole has graciously volunteered to be our little social queen bee. Once a month we would like to organize little social gatherings for dinners, dancing and some SoCal Margs (Marcus will bartend). We encourage you to bring friends…or enemies. Doesn’t really matter as long as they are fun. When summer rolls back around, we will also sponsor some intramural football, soccer, softball, volleyball and kickball teams in Hermosa. We are going to have a packed social calendar, so get ready for it.

We have a responsibility to you to make you better athletes. Yes, sometimes you puke, but puke does not quantify a good workout, because if it did then Mr. Meowsworth gets a good workout every time he gets a hairball. We want to see maximum work output. We want to see PRs. We want to see your inner badassedness come out. Tell us your feedback. What do you like? What do you hate? Do I have something in my teeth?

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WOD – 11.3.09

Shoulder Press 3-3-2-2-1-1

7 Rounds
3 Thrusters
6 L-Sit or Strict Pull-Ups
9 Push-Ups

Build up to your shoulder press 1 rep max with about 90 seconds rest in between each set. For WOD, you want to go pretty heavy on the thrusters.