"I've gotta fever... and the only prescription is more kettlebell.  All KB today guys, great job.  Shout out to Debbi who killed the KB clean and Jerk.  Remember to stay patient and keep the bell close when doing the clean.

We pulled a quick one on you yesterday with Fran so we decided to give you a good strength day.  The deadlift is one of the most important movements in our arsenal of exercises.  You use literally every muscle in your body, it teaches you how to correctly pick things up off the ground(whether its a barbell or a bag of groceries), your muscles and veins pop out of your skin, and you feel like a total bad ass when you're doing it.

CF Brea takes pride in its programming of workouts for our athletes.  We have spent tons of time learning over the years from some of the top strength coaches on the planet.  So much thought goes into your workout.  We even write out schedules a month in advance of what type of day it's going to be for all of you.  There is a reason for it, we have a plan for all of you. 

To be Fit! 

There is a program we all must follow to obtain a higher level of fitness; it doesn't happen over night, it takes hard work, proper nutrition and rest, and discipline.  Discipline is the word of the day.  Choosing between going to lunch at Taco Bell or eating a clean healthy meal takes discipline.  Choosing to stay up an extra hour to watch tv or getting a good night sleep so you can function at work the next day takes discipline.  Choosing to follow the workouts as we write them or "go big who cares what the prescription is" takes some serious discipline. 

We carefully prescribe a certain weight for each workout for a reason, we carefully prescribe how many pull-ups, how many burpees, how far you run and so on for each workout with your fitness in mind.  There's no secret, that's just how it goes, if you see it on the board, that will be your workout for the day.  This isn't a negotiation, we want to help you reach your goals and that is only possible if you trust us to help you get there.

Thanks to everyone that came down for the BBQ, we would like to do another dodge ball game on an upcoming Sunday.  Tuesday will be Fran.  It will be short and sweet, for those who want to make the Improv show.  We will meet at 7:30 at the Yard House the show is at 8:00. 

Would you drive to Vegas on an empty tank of gas? This is a stupid question right? The answer is simple, it's common sense, you wouldn't make it passed the 15 freeway before you ran out of gas.  Lets play with this question a little bit.  Vegas is now your 1 rep max power clean, your car (drive) is your body, and the 15 freeway your warm up.  Would you make your 1 rep max power clean on an empty stomach? NO!!! You wouldn't make it passed your warm up.  This is a no brainer but athletes tell us everyday that they haven't eaten and we're half way through a work out.  You need to realize that when you work out or even go about your daily business without fueling your body, you are taking giant steps backwards.  All the hard work, and pain we put you through is wasted if you are not eating right. You wouldn't put unleaded gasoline in a fighter jet.  If you don't fuel your body with the food and nutrients it needs to operate let alone exercise, your body will use your muscles for fuel and break down.  This isn't Average Joe's Gym, CrossFit demands high performance therefor you need to fuel for high performance. Remember, you cant outwork a shitty diet.

We had some people leave their bodies and put forth efforts that made us extremely proud.  As trainers, when we see efforts like today it brings us back to why we are here.  Today was one of those days where we said to ourselves, "F#$& Ya this is what it's about."  Dr. Minassian was not too old today, he was not a father, husband or Doctor, he was an ass kicking machine who came in here with no excuses and beat the shit out of himself all in the name of better health.  Guys like Ed and Mark along with girls like Jessica and Vicky laid it all out. Some of there times may have not been where their wanted but time is not the end all,be all of who we are... it's the effort. 
T 10:50   Jess 11:47   Brandon 9:19     Ben 6:23  Doc 7:34
Ed 13:53     Ibby 11:13     Bruno 6:45     Michelle 17:42    
Darla 10:02     Blair 14:48     Vicky 14:04     Lindsey 5 rounds 6:15     Chuck 11:10     Slater 10:59     Jacob 12:32     Robbie 12:12     Luke 12:06     Kelsy 12:16     Ryan 17:44    Allan 14:15

BBQ Sunday guys, there will be no class. We are shelter #8 @ Craig Park 12:30pm.  We will have volleyball, Bocce Ball, Team handball,  and Dodge ball going on so bring your tennis shoes.  It is five dollars, cash only to enter the park.  Craig Park is located off the 57 freeway and St. College.  Call if you have any questions or problems. Erik's cell 714-225-1451

"They’re not particularly genetically gifted. What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits.  What comes out the other side becomes legendary."
-Jon Gilson, CF Again Faster

A bit of Helen on Earth today.  Short and fast benchmark WODs are a great way to measure your progress.  Soon we will have gym records posted.  The "Wall of Fame" will be dedicated to maxes, totals the "Girls" and "Heroes" and so on, so we can all have something to chase.  Matt is working on a sweet highlight video that will be posted soon.

Today was insane!!  Everyone who started this WOD eventually finished and that is an accomplishment in itself.  WOD's like today's demand a certain type of mental toughness and after finishing today, you should have a good idea of how tough you are. This passage is from Mark Twight , someone we respect greatly here at CF Brea...

Self-image controls performance. We (usually) live up to who we think we are. And we sabotage ourselves if we ever exceed the boundaries we have drawn. Self-image and self-limitation are different issues but firmly linked.

The self-limiter is easy to see in every gym. He lies down on the flat bench, prepares to press, and tells his spotter that he'll probably get three reps at this weight. He never ever presses out four. He does however treat his struggle for the 4th rep as performance art, vocal, and squirming, and a lot of "look at me." The self-limiter runs local 10km races and marathons too. He plans to run a certain pace because the resulting time places him in the category where he believes he belongs. If he finds himself in the lead, ahead of the race favorite he'll slow through the feed zone, or develop a cramp, or even stop to tie his shoelaces in order to put himself back in the cage of his self-image.

An individual with a low self-opinion uses self-limitation as a tool to build that cage, which prevents him from fulfilling his potential. His mind keeps his muscles running at 50% of capacity. He keeps himself from expressing himself. Runner Herb Elliot wrote that his coach, Percy Cerutty, "helped me to world records not so much by improving my technique, but by releasing in my mind and soul a power that I only vaguely knew existed." Lacking such recognition he'd never have run world-class times but once his self-image included beating the best milers in the world it became possible to win gold in Rome in 1960. And he did.

In the context of climbing self-limitation is easily apparent. When I set out to climb a 2000 foot-high route I am tired at the top, after climbing those 2000 vertical feet but when I climb a 4000-foot route I am not tired after climbing the first 2000 feet. Ultra-cyclist Julian Sanz writes, "When you do a 200-kilometre race for the first time and you end it, if in that moment someone tells you to do another 200 you would say it is something impossible. You would say: "I can't, I can't. I've already done 200." However, if you leave home thinking you are going to ride 400, you do the 400. And if in that moment someone tells you to do another 400 you would say 'no', that it is impossible. You would say "I can't". But if you leave home saying you would do 800 ... you probably will.

Success breeds not only ambition but evolution of self-image. At the start of the season I treated myself as a 50th percentile finisher. As it progressed I began to see myself as a top 30% racer. One podium finish changed everything. Now I know I can finish in the top tier. I know I won't always do so but my intent is fixed on that particular outcome so it is what I will demand of myself. Now I won't provide myself with any outs, or excuses. I can't lay blame on equipment because I have chosen the right stuff and worked hard to learn how it performs. I can't lay blame on inadequate training or preparation because I will do the work and besides, training failures don't correspond to my new self-image.

I contented myself with third the other day because I reminded myself that I can't sprint (it's a physiological defect), and that I had worked harder than anyone else leading up to the line. I didn't have the self-image of a winner. I did not believe I could win and I lived up to who I thought I was. I know it, and I won't be the guy who says, "I could have won if only ..." Yeah, you could have won "if only" you believed it.

Sports involving a high degree of uncertainty and risk may not allow self-limitation to rule behavior. Caught by storm on a difficult and dangerous climb in the high mountains if the question be one of fulfilling one's self-image or overcoming oneself in order to survive most climbers will make what ever superhuman effort it takes to live. And by doing so live into a new self-image which is tied to that performance. 

We have spent a lot of time learning the skill of the power clean this month.  This is a lift that requires skill, timing and athleticism.  Often the toughest thing to teach during this is patience.  The Olympic Lifts are not taught here in the U.S so people often have a tough time being patient when learning the necessary skills.  Just remember that practice will be the key to learning any new movement.  Stay calm, stay patient.  IF INTERESTED PLEASE SIGN UP FOR THE MUD RUN SAT JULY 19.  THE ONLY TIME SLOT LEFT IS @ 12:00PM

We embarked on a something new today.  "The Patch" is a full body ass kicker and CrossFit Brea was represented well.  Thank you to everyone that came out.

Also, please remember to RSVP for the BBQ Sunday the 28th and Improv night the 30th, Tuesday. Hope you all can join us. It's going to be a good time!!
If you click on the "Contact Us" tab up top you can shoot us an email that way to let us know if you are going to join us. Thank you everyone!!

Tabata has been a long time coming!! How about rowing for calories.. we can all thank Sparky for that one.



Lindsey 68       Anthony    46       Allan  33
Doc M    67       Brandon     60       Mark  53
Bake      60       Michelle     34       Nanci 43
Sparky   41       Shobmana 34       Eddie 48
Travis     54       Debbie      49       Ryan  35

Just a reminder Sunday the 28 we will BBQ at Craig Park.  We also just reserved tables at the Brea Improv for Tuesday June 30th @ 8:00.  Please RSVP for both if you can make it.  If you have any questions please contact us.  714-255-1241.


There is not such thing as an "easy workout" here at CF Brea.  Every workout we embark on is done with a purpose. If you want to go through the motions then go somewhere else.  We are training to live a longer, healthier life.

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.

I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

-Mark Rippetoe

We saw some impressive loads on the push press max today, great job to everyone.  Keep putting in the time here at CrossFit, keep making smart decisions everyday with your diet, keep a positive attitude, and you will reap the benefits of your hard work.  We are going to "The Patch" on the UC Riverside campus this Sat.  We will meet at CrossFit Brea at 8:00am and will leave promptly at 8:15.   You don't want to miss out, it is going to be a great workout.

We need to welcome Travis, Eric, and Shobmana to the CrossFit Brea family.  We have a good couple of days of strength lined up so make sure you all get in here and get stronger.  Athlete Corey Nielson was named Valedictorian at Gahr High School recently.  He is such of modest character that he didn't even tell me.  Corey is currently attending University of Hawaii's summer program, where he is also competing for the starting QB position.  He will be back next month to continue training.

The topic of today's discussion was last night's workout.  I am proud of everyone who finished that beast. That was what you would call a crossroads workout.  You either were wondering why you put yourself through this or you were determined to finish it.  I loved the fact that people stayed around after the workout to encourage the other class's.  That's what Crossfit Brea is about, unity and family support through tough mental and physical work.

The trainers here are behind you all the way.  We root for each and everyone of you guys.  We know that this can be tough but we outline that in the "about us" page.  If you personally feel that you are being overworked then do the alternative workout and build to the RX WOD.  We generally throw two or three scaled workouts up.  We love feedback but it bums us out when we write a scaled workout and noone takes advantage of it, then tell us that the work load was to much.

If you are not mentally prepared then any work load will be to much.  We are not a boot camp, globo gym, or a Tai-Bo class, so please if this is just to much then it is O.K to bow out.  This training can be done by anyone but not everyone can do this. 

Diet will help with the recovery phase.  I have been using the Paleo diet for the past two weeks.  I am able to train 2x a day 4-5x a week.  Yesterday I sparred for an hour and forty five min, then did the WOD and am able to train today with very limited soreness or stiffness.  The paleo diet can be outlined as "what the caveman ate."  No processed food, sugar, dairy, grains, deli meats, or pasta's. My diet consists of "homebrew" protein shakes, vegetables, lean meats, nuts, and fruits.  I picked up the book from borders for around $20 dollars.  I feel better and my body is leaning out, a quickly. 

Michelle   27:09       Erik    17:12       Jeremy   21:21
Ryan       20:33       Bake   17:52       Trav       20:13
Jeff         20:42       Ibby   16:17      Ed         25:30
Matt        24: 17      Matt   16:27       Joseph   22:00
Brandon  18:43       Tave   16:37       Steph     15:55*
Anthony  24: 17      Wendy 21:47      Nancy     19:18
T            20:58       Deb     17:45*    John       21:33
Allan       25:30       Steph  22:14      Candise  22:51

Mary Ann 23:15      Jose     24:07      Julio      24:27
Doc        27:01       Virginia 24:49     Eunice    29:27
Jaime     21:37       George  20:29

* Scaled

Elbows up! Great job on the front squats today everyone.  We need to make sure we know when to push and know when to tap the breaks a little bit when we are adjusting loads on our strength days.  If we don't push hard and attempt loads that are challenging, we will never gain the strength necessary to make progress in our workouts.  On the opposite end, if we are attempting loads we know we can't lift or are compromising technique to get weight up, we are also not making progress, we are putting ourselves at risk for injury which translates to missed time training. 
 We will be canceling classes on Sat. June 20th, thats next Sat!!!!  CrossFit monster and head strength and conditioning coach at University California Riverside, Josh Everett, will be hosting a work out on campus on "The Patch" at 9am.   "The Patch" is a very unique obstacle
course with drills designed to enhance all areas of
fitness. You name it, you can train it on the patch…
cardiovascular endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance,
and accuracy are all required during a workout on the
patch.  This is not a competition, there will be no drill seargents or anyone yelling.  This is a rare experience to have fun, meet some fellow Crossfiter's, and get a good workout on a Sat morning. We willbe canceling classes on Saturday, June 20th, that's next Saturday!!! Crossfit monster and head strength  will be meeting at CrossFit Brea at 8am then carpooling to UCR at 8:15am.  Please do not be late! You don't want to miss this opportunity so lets show Josh and everyone at UCR what CrossFit Brea is all about. 

A little bit of strength endurance never killed anybody.  Way to get down and dirty today guys. 

Good times!!
Thanks to Mark Twight on the WoD-"Jones Crawl"

Jeff       6:33    Mark   9:19   Doc    6:08   Julio       7:03
T          8:29   *Darla  6:15   Ryan  7:53   *Erik      5:53
*Dean   6:20    Paulo   8:02  Loy     5:56   Ruben    7:00
Allan     8:18    Travis  6:16   John   7:36   Daniel    4:00
Steph    6:31   *Ibby   6:43   Bake  6:30   Michelle  6:15
Debbie  6:20    Jeremy 7:07   Vicky 6:34   Anthony 9:41
Ed         7:14   Maryann8:40  Brian  7:00   Candice 8:43

* indicates Rx