110406 – Wednesday

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • And this week’s Sectional WOD for Friday is…. 5 minute AMRAP: Squat Clean & Jerks (165/110#)!!!! Yeah Buddy to this one!!!
  • Remember, this week’s theme for Friday night at 6pm is 80’s night! So get ready to Wang Chung and let’s get after it.

IMG_7666High Voltage…all the cool kids are doing it (even with crazy eyes)

Finally, Coach Tyler is getting surgery on his broken up foot today (bone graphs, dying bones…yeah, good times). It’s been busted for almost 2 years, & has been toughing it out like crazy (yes, he clean & jerked 330# on a broken, dying foot). We’re very happy he’s taking care of his body, and even though it means we won’t have him on the floor coaching for a few months, I’m pretty sure Chase is planning on dropping him off in the lounge and letting everyone mess with him. Please wish him well in comments.

Tuesday’s WOD

All Levels:

A. The Bear Complex

7x through makes 1 set, perform 5 sets, going up in weight each time. Touch and go only at the bottom.

-Power Clean

-Front Squat

-Push Press/Jerk

-Back Squat

-Push Press/Jerk

Post loads for each round

Level 1 CrossFit

Skill: KB Swing

WOD: 10 Rounds for time

9x KB Swings

7x Sit ups

5x Push Ups

3x Jumping Squats