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30 posts from June 2010

June 30, 2010

The Double Under:

Quick video below on the Double Under. I know many of you struggle with this movement. This is definitely something that you need to practice to get better at. Couple of quick bullet points:


1) Find a rope that is the right size for you, I have heard several things, most people say that the rope handles should be at your arm pits when you step on it. This works for me.

2) Don't death grip it. Hold it more towards your finger tips so that you can get more wrist rotation instead of arm rotation.

3) Get good at regular jumps. Once you have those down, don't change anything except to jump slightly higher and spin your wrist faster. 




Video 060 


Workout for Tomorrow:


Go for a new 1 Rep Max Clean (full clean)


If you have an opportunity YouTube some Olympic lifting World Records and watch their starting positions.


As many rounds as possible in 3 minutes of:

5 deadlifts @ 135#'s

4 Hang Power clean @ 135#'s

3 Push Press @ 135#'s


Rest 1 minute and repeat for a total of 4 rounds


June 29, 2010

Mark your calendars, looks like a go for the Olympic Lifting Classes on Monday and Wednesday beginning on 7/07/2010



Lets talk Diet for a quick second. Just a reminder for all of you who may have fallen off the wagon. 

You are always one meal away from being back on a good diet. Remember that!


Ok here it is in the simplest terms I can think of. 


Eat Meats, Vegetables, nuts, seeds, fruits, and eggs.


Eat these foods in combination with each other. In every meal you need a Protein (meat/eggs) a Carbohydrate (fruit, veggies) and a fat(almonds, avocado).


Eat these foods often. Do not wait longer than 3 hours before having a snack or meal with the above rules in mind.


Drink plenty of water especially with the hot weather and make sure to have something small in your stomach before coming into the gym. You need the energy!


These are very very simple guidelines. The key is to avoid "fake food" and stick with "real food." Try the above diet (without even too much portion control at all) and watch your energy levels and workout times improve.


Keep it simple. If you want to get more in dept please consult Cynthia or Theo for more information. 




Workout for Tomorrow:


"The Filthy Fifty"


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


All of this needs to be completed in order. 


Come mentally prepared to crush your previous best time or perhaps if you have never done this workout before come prepared to push through something all "unbroken." Maybe its the KB swings? Maybe the walking lunges? Do something without stopping tomorrow please.



 Dheeraj and Justin get there first Muscle Ups!!!!


Video 061 

Justin (above). A big thank you to Dave for helping him get one today, an assist goes to Alex.

Photo (63) 

Nice work Dheeraj (above) Yes I know the pic is sideways, I couldn't spin it. After getting his Level 1 cert and Endurance cert Dheeraj is rockin it lately at the gym!


June 28, 2010

A few quick questions for Comments:


Saturday can you come in and help cleaning up the old gym?


If you wanted a Rogue "Khalipa" shirt I need to know what sizes to get. Can you please post to comments how many and what sizes you would like. I feel a bit weird promoting these but I know many of you want them and I am getting a great deal on them.


How many of you would be interested in a 7:30pm Olympic Lifting class starting next week?



Motivation Time!


These number's come from one of our members. They each had a different body part next to them with the before and after. I simply took the differences. Note that this is a 5 month change.


Difference in inches


-     5in

-     7in

-     8in

  -     3in

  - 2.5in

  - 2in

  - 2in

  - 4in

  - 5.5in

  - 4.5in

  - 4.5in

  -     6in


Total overall inches lost

   54 inches




Workout for Tomorrow:


Work technique on something you suck at for 10-20 minutes. This could be pull ups, handstands, cleans, snatches, anything you want.



Run 400 meters

21 KB swings

12 Pull Ups

Side note: Ranbir hit a 5ft box jump today! Video to come


IMG_1132  IMG_1134IMG_1138 IMG_1141
IMG_1155 IMG_1154 IMG_1151 IMG_1145 
IMG_1143 IMG_1144

June 27, 2010


The workouts this week will kick your ass.


Another Note:


We will be closed this Sunday and only have one class on Monday (7/5/2010) in observance of the 4th of July.


The Saturday Crew!!!!!! Alex tells me that at one point there were 40 people in the class. Crazzzzzyy! The energy must have been amazing.

Photo (61) 

Trevor sets a new Back Squat PR. 1 Fire Truck



Workout for This Week that must be completed by Friday:



3 Rounds for time of:

Run 400 meters

21 KB swings 1.5 pood

12 Pull Ups



Workout for Tomorrow:


Go for a 1 rep max height box jump 


From the Ground:



Front Squat 135#'s

Pull Ups

June 26, 2010

Have a great Sunday!!!!!!!!!!!!!!


Another great day visiting Crossfit boxes down south. Today I went to Orange Coast Crossfit and got in a few workouts.




The Orange Coast Crew. Thank you very much guys!



Workout for Tomorrow:


11:00am Team Workout


Team Workout will be made up by Sal on the spot



June 25, 2010

Random fact of the day:


A snail can sleep for 3 years....???



Where its all going down at!! The Crossfit Games 2010


The Home Depot Center in Carson Ca. July 16-18th


I drove by today, should be one hell of an event.



The Crew over at Crossfit Malibu.


 One of my favorite things about Crossfit is the community. Everywhere I go people are so nice and ready to help out in anyway. Its awesome!!! Today the guys at CF Malibu opened there doors early for me. They didn't have to do this. They were super hospitable. Thank you guys!


If you ever travel. Take an opportunity to check out another Crossfit gym. It's always a fun experience.


Workout for Tomorrow:


Keep in mind this is our Saturday free session for anyone to bring a friend.


Review of the med ball clean


As many rounds as possible in 15 minutes of:


Run 200 meters  

10 KB Swings 2 pood

10 Pull Ups

10 30" high box jumps

June 24, 2010

We do not have any fancy equipment with fans on the treadmills and TV's on top of other r TV's. We don't have a sauna, steam room, or any other real luxury ammedities. There are no elevators or towels to whipe your forehead with.


Unfortunately as nice as the ammendities are above. They do not offer you any increased fitness. In fact, they are simply items to distract you from the true goal of walking into the gym. To get down and work your ass off. At Crossfit we keep it simple, simple works!


Come in prepared to work your ass off daily, dial in your diet, and watch the changes begin.


Tammer does an under water clean and jerk in Hawaii:




Workout for this Week:

Don't forget about your 1 rep max deadlift


Workout for Tomorrow:


Split Jerk Technique, go moderately heavy


 As many rounds as possible in 10 minutes of:


5 Ring Dips (sub if you need to)

10 Knees to Elbows

5 Burpees


Immediately after choose one of the following to perform with a partner:


You rest while your partner goes.


A) Prowler pushes to the end of the parking lot and back

B) Row 200 meters

C) Sled drags 

D) 200 meter sprints


Each person goes 4 times.

June 23, 2010

Quick Note about Parking:


We have a tonnnnn of parking! Please park closer to the end of the lot than in the front. I am trying to smooth over some issues with the front tenant. Thank you


Tomorrow we have our On Ramp at 6:30pm in addition to our normal schedule.


We are looking in to adding the 7:30pm Olympic Lifting class asap.



Rick's Birthday is tomorrow.


Birthday Workout for Tomorrow:


5 Rounds for time of: 


Run 200 meters

6 Thrusters @ 115#'s 

24 KB swings 


He was born on 6/24. Have a birthday coming up? Send me a workout!!!!!


Side note about Rick. Not many of you may know this but Rick is 


A) A badass Crossfit Athlete


B) Has recently lost 30lbs or so and is lean mean and ready for the beach season!


Happy Birthday Bro!



June 22, 2010

You may not have met Joey and Sam yet but they sure know a lot of people at the gym. Both of these guys are going to play football next year in College and are training at our facility until they leave. They get to the gym at 7am for class and generally stay all day until 4:30 playing video games and relaxing in the chill spot during non workout times. I love the dedication!!!! 


Video 057  

Crossfit Mohawk!!!!!!! Now thats some dedication Joey!

Video 058  

How do you clean off your head after a hair cut? Have your buddy blow you off with a leaf blower.

Video 059

The 5:30 crew getting down! Pretty much everything was done outside today. I love this weather. 


Workout for Tomorrow:


Clean and Jerk every minute on the minute for 10 minutes


Complete as many reps in 4 minutes of:


5 Power Snatches @ 95#'s

10 Box Jumps


Rest 1 minute and repeat for a total of 4 rounds


June 21, 2010

Great day at the Gym as usual. 


A new Rogue Sled arrived today for all of your pleasure. Check it out tomorrow if you get a chance. Sled's are badass.


Many many many of you hit Deadlifting personal Records today!! Congratulations! The crazy thing about Crossfit is that we won't even hit a DL one rep max for two months but simply by strengthening up the rest of our body we can hit a PR almost every time we come back to it. 



On another Note:


Rogue has offered to sell me some t shirts for the Games for $10. I simply need to know if you guys would want them. If you are going to the Games please let me know if you would be interested in a t-shirt to sport while down there. 


Video 051 

Coach Billy (Crossfit LG) came by today and worked with the noon crew. Awesome work, I'm sure we will see him in here teaching classes soon.


Photo (60)Video 052  Video 053Video 054 Video 055Video 056

My Dad kicking ass with the Prowler, not bad for the mid 50's


Crossfit Scanta Clara - Checking the equipment from Robert Khalipa on Vimeo.


Workout for Tomorrow:


"Fight Gone Badish Group Style"


Complete each movement for the duration of time it takes your team mate to row 300 meters, at the end of every cycle rest for 1 minute and repeat for 4 rounds.


"The Cycle"


Wall Ball Shots (each rep is 1 point)

Push Press @ 95/65#'s (each rep is 1 point)

Lunge with a 45/25# plate over your head (each L/r leg is 1 point)

Hang Power Clean @ 95/65#'s (each rep is 1 point)


Goal is to get as many points and rounds as possible. The row must be completed under 1:20 for each person for the points for that round to count.


Each team consists of 5 people, if we do not have even numbers then instead you will go for 1 minute at each movement.