School Of Elite Fitness

Here are some great pics from the NLI Competition this past weekend. Huge shoutout to everyone that came out on their weekend to cheer us on and show some love! 

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Now that we have all kicked butt the past two weeks on PR'ing the lifts we will dive right into Quarterly Review week. This is where you get to reflect over the past couple of months and see your progress in the gym and also with some personals struggles that may be hampering your performance. We will be starting the week off with our Baseline which we all went through in the beginning! Good luck and kick butt!!


Below are some pics from the Overhead squats on Friday.

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Meet Blas!

• Hometown: Denver City, TX.
• Age: 32
• Occupation: Community Programs Manager
• When did you first start CrossFitting? 06/01/2012
• When did you first start training at CFLB? 06/01/2012
• Favorite WOD: Anything with pull-ups.
• Least Favorite WOD: Anything with overhead squats.

What is your favorite CFLB moment so far? The day I completed my first muscle-up was great, but I think there are way too many good moments for me to just pick one. The most important moment has to be when I completed my very first RX WOD.

Tell us about you sports & fitness background: I played soccer, baseball, football and ran track/cross country growing up. I was always very athletic and enjoyed weight lifting while in High School and during my military service.

How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I was first exposed to CrossFit by my friend Marcos. I kept hearing all this chatter about some type of gym "crazy" fitness oriented people would go to. Up until that point, I had spent most of my time riding my bike and lifting weights. I was doing this because I gained 50lbs after getting out of the Marine Corps, due to some injuries I suffered while I was in, and as a result of certain medication I was taking. I gave up on my health at some point in my life after the service, and it wasn't until I realized how much weight I had gained, that I decided to do something about it. I lost the weight, kept it off for a couple of years, but started gaining it back right before I started talking to Marcos about crossfit. It was then that I contacted Crossfit Long Beach, and spoke to Melissa for the first time. My baseline was HORRIBLE! I actually vomited a few minutes after completing it, and was extremely disappointed in my performance. I realized how bad my fitness level was and decided to give Crossfit Long Beach a try.

What are the accomplishments you're most proud of since starting at CFLB? I wish I could say that I've lost weight, but I've actually gained weight (muscle). However, although I can afford to lose a few inches around the waist, I've increased my strength AND am in much better shape than before. My muscle mass has increased and my bench has improved by about 100 lbs. I am extremely proud of my overall improvement. I am able to do more pull-ups, lift much heavier weight, and I am completing RX WOD's.

What sort of changes have you seen in your body, health and fitness since training at CFLB? My strength has increased exponentially, and am now able to bench a 1 time max of 290 lbs, as well as 60 lbs on weighted pull-ups. The most noticeable change has got to be the way my jeans fit (or used to fit)...I had to put away ALL of my old jeans because they don't fit me anymore, they are too tight. It may sound like I'm actually heading in the wrong direction, but the reality is that my thighs have increased in size, along with my rear muscles. It is nice to see some definition back on my legs :). My health has improved and my fitness has increased in quality. I am very happy with the positive changes that have taken place, even if I've had to spend money on new jeans.

What sort of changes in your life have you experienced out of taking on CrossFit that were totally unexpected? I am now more careful with the foods I eat. I try to keep healthy snacks around, instead of foods that will screw up my progress. I find myself making healthy choices, but most of all, I see those healthy choices being made by those around me. Those who are close to me have noticed that I am trying to eat healthy foods, and they have supported me through it all.

Any advice for people just getting started? Keep going and don't quit. Don't worry too much about what others look like, amount of weight they lift or their competitiveness. Lift that extra rep, complete that extra push-up and pull-up, and do it to beat that person inside you that thinks "you can't do one more." Don't do it to beat those next to you. At the end of the day, your biggest competitor will be you. Always encourage others to do a little more, and never look down on those who are struggling. It is those you least expect who will give you that extra ounce of motivation you may need to complete your work out.

What are your hobbies, interests and/or talents outside of CrossFit? I love skydiving, cycling, and sports. My daughter is my life, and so is my girlfriend Vanessa. I try to spend as much time as I can with them both, since I travel quite a bit for work. I work for a non-profit called U.S.VETS, and we specialize in services for military veterans. I usually participate in cycling/running events in order to raise money for my organization, and I am very passionate about this particular group.

• Top photo: A recent deadifting WOD
• Bottom photo: His new member picture. Blas, you look good with all your new muscle!

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Don't be alarmed if you see several of your fellow CrossFit Long Beach members a little more beat up than usual later this week; they might still be recovering from yesterday's Next Level Invitational, CrossFit competition that they participated in.

From as early 7 a.m. to as late as 6 p.m., eight of our very own represented Team CFLB and performed four, downright disgustingly deadly WODs - all in the same day!

CFLB is very proud of James Riding, who placed 20th out of 84 competitors in the Men's Division, II. In the kettle bell ladder event, (the event gave participants a 4 minute time-cap to swing a 35 pound kettlebell for 30 reps, then 55 pounds for 20 reps and finally 70 pounds for as many reps as possible in whatever time was remaining) James scored the second highest point total of 107 - that's a total of 57 reps at 70 pounds! 

James told me that he managed to go unbroken until his 34th kettlebell swing at 70 pounds. 

That's just ridiculous.

Many of us, myself included, began to have second thoughts about the competition, days leading up to yesterday's NLI. I feel I can speak for those of us on Team CFLB and say that the experience, albeit grueling, was worth the pain.

Many of us did better than expected and have not only built confidence in our abilities, but, now really understand the benefit of competition: it pushes you to go places you normally wouldn't on your own.

Below are some photos stolen from our CrossFit Long Beach Facebook Community Group Page taken by our "fans."

 Stay tuned for the entire photo set! 

(top to bottom: Coach Alfredo takes a few shots of Team CLFB while Alix performs box jumps in the background; Krista does her shuffle run while Kara does box jumps in the floater WOD; Ashley has a look of determination doing deadlifts in the competition's first event and Coach Fernando completing a 185 pound power clean in the first event) 

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Cheer on your fellow CFLBers as they have joined forces once again to participate in one of Southern California's most popular, general CrossFit competitions: The Next Level Invitational, put on by Legendary Competitor.

This time around, Team CFLB is comprised of Ashley Strickland, Kara Perkins, Krista Hyde, John Gordon, James Riding, Alix Matuszak, Orlando Bermudez and Fernando Alcantara.

Don your best and brightest CrossFit Long Beach, represent and go out and cheer on these "Crazy Eight" as they take on four grueling WODs tomorrow, at Cal State University, Dominguez Hills.

• WHAT: Team CFLB Competes at NLI: Dynasty Series III
• WHERE: Cal State University, Dominguez Hills - Address: 1000 E Victoria St  Carson, CA 90747 (Click HERE for a map of the venue)
• WHEN: Saturday. June 15, 2013. CFLB team mates will be competing at various times throughout the day between 8 a.m. and 5 p.m. (earliest heat is at 8:09 a.m. Last heat is at 5:02 p.m.) Check below for the times of each athletes heats.
• WHO: Calling ALL CFLB members, friends and family! Go cheer on our athletes!
• HOW: Purchase tickets online HERE for $10 or $10 at the door. Daily parking permits at CSUDH are $4

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The Double Under and Kipping Pull Up Clinic still has openings....don't beat yourself up doing 300 singles instead of 20 double unders, anymore.

Sign up now!

I've been promising this post to a few of you out there. I've made a lot of mistakes during my CrossFit tenure and I don't want anyone to make the same ones. So....this is Part One of "Do as I Say, Not as I Do."

I began CrossFitting seriously in 2008 and hot damn, my first 18 months were AMAZING! I PRd every week, got my kipping pull-ups, got full push-ups, began working on muscle-ups, hit 90lb shoulder press, 200lb deadlift, 8:30 mile (fast for me), etc. But then things started to hurt -- first my knee, then my shoulder. You know why? Ignored my body, I didn't want to modify any workout because I felt like a candy-ass, and I never made the time for mobility.

Of course, I had access to an awesome coach during this time, but I chose to ignore him. That's what happens when you're married to a coach. Chad told me to spend more time warming up, to work on strict pull-ups and not kip, to mobilize, rest, etc. He also told me to modify WODs, but keep moving. I must confess; I fought his recommendations the whole time. Strict band pull-ups...no fun! Mobilize, schmobilize. But this approach did not work. It left me broken, discouraged and chubby (well, this part was more tequila and whiskey, but you get my point). I ultimately brought my WODs to almost a screeching halt. 

But ultimately, I had no choice but to listen. I began mobilizing. I took good quality Omega-3 oils (SFH). I sucked up my pride and started to work out again with scaled WODs. And it did get better. Today, I am doing tons better. I still won't kip because I don't have my strict pull-up and it hurts my shoulder. But I have been PRing on all my lifts the past couple of weeks. And I'm having FUN!

So when you come to me and say something hurts, I certainly know what not to do. I also know what to do. 

I say all this because I know some of you are right where I am. So don't make the same mistakes I've made. Instead, do this:

1. If something on you hurts, stop. I'm not talking about how the wallballs yesterday hurt. I'm not talking about muscle soreness either. I'm talking about joint pain, twinges, spasms, sharp pain or dull ongoing pain. Pain is your body's signal that something is wrong. Go see a doctor and read #2-5 below.
2. Mobilize your injured area EVERY DAY, 3-5 times per day. For reals. 99% of the time you didn't tear anything. You just have tight muscles that need some soft tissue work. If you do not know what to do, check out all the awesome mobility posters we have in the warm-up area and/or talk to your coach. You can always use one of your Skill Sessions to work on mobility. And I'm going to repeat #1. DO NOT keep doing the thing that hurts it. I tried that approach and can tell you it doesn't work.
3. Do not stop working out. Every single WOD we do can be modified. If you can't run, we'll put you on the rower. If your shoulder hurts, we'll have you do one-arm options. Keeping that blood flow through your body heals the injury.
4. Do not mask the pain with pain-killers, especially Ibuprofen. It weakens muscles and ligaments. Kelly Starrett says to do all the tricks: "Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc."
5. Warm up sufficiently before the workout. With our strength program, there are days we do not have time for a lot of warming up. That's why we tell you to warm up/mobilize on your own before class. But, we know that doesn't always happen. Mobilizing/stretching is boring, it hurts, takes time, etc. Whatever! Come in early and get yourself really warmed up for the movements you're going to do that day. If you don't know what to do, talk to your coach.

Rock on, soldiers!

Below is a picture of the whiteboard at the end of the night filled with blue PRs! We had a grand total of 315 PRs last week! That is freakin' awesome. Keep up the good work, everyone.

Just a couple weeks after having little Jackson Jones, Coach Mel is back in the gym tearing up the weights.

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So begins week two of one-rep maxes. This week we will tackle Snatch, Shoulder Press, Back Squat, Overhead Squat, and Jerk. Make sure you get in early to stretch, warm up and change shoes. Lets talk about shoes for a moment.

For Powerlifting (Back squat, Press, Deadlift) you will want at least a shoe like Chuck Taylors. What you want is a flat hard soled shoe that can be locked down tightly. This gives you a solid platform to stand on with a sole that does not compress. Lifting in squishy running shoes is akin to standing on a marshmellow while lifting. As you lift, the sole compresses, robbing you of power. An unstable moving platform also leads to rolling of the feet which sets you up for potential injury and poor technique.

For Olympic Weightlifting (Clean & Jerk, Snatch) you will want special lifting shoes. With these you are going to get all of the benefits of the hard sole talked about above, plus an elevated heel which will allows you to bring the knees forward giving you a better, more upright position in the catch (front squat or overhead squat). This is especially important if you have flexibility issues with your squat.

A common thought for CrossFitters is "well, in the real world I wont be wearing lifting shoes when I need to lift something heavy." You can't look at it like that. Lifting shoes would be like using a barbell. In the real world, heavy objects will not come as perfectly distributed barbells and plates. But when used in training, they allow you to use a lot more weight than you would by any other method. This gives you more strength to use on the real world stuff when it comes up. So, when I use shoes in training, I get stronger than I would if I were not using the shoes. That strength is directly applicable to everything I do with or without shoes.

Great photo of Kyle on Saturday. I believe he hit 70lbs for the weighted pull up.