Boston Marathon 2013 Memorial WOD

Boston Marathon 2013 Memorial WOD

(last year's post)

by Patty

Dear 117th Boston Marathon participants, spectators, volunteers, law enforcement officers and BAA officials, we all shared in a horrific event that is now imprinted in our memories forever; an event that will take years to bring closure to. As we all work through this in our own way, we at CrossfitSun would like to honor all who lost their lives, who sustained life altering injuries, who came to the rescue of strangers and who continue to work to heal mentally from this senseless act of terror. We dedicate this work out to you. We have named it

“Boston Marathon Hero WOD”
3 Rounds (to honor the three spectators that lost their lives)
Run 800m (to honor the 8 year old boy who lost his live while watching his father Run.)
Burpees 15 (to keep in mind the suffering that so many went through and are still going through)
Sled 100yds (to honors those who helped complete strangers by pushing them to safety without the thought of the danger they could still be in)
Pull-ups 15 (We end with pull ups to lift our spirits and to encourage the healing of all those affected)

(strict, c2b, and weighted if possible) We chose 4 movements and 15 reps to represent the day (4/15) that changed the lives of so many.

Patty's Reflection:

Marathon Monday, 4/15, started off perfectly. The weather was pretty nice at race start. 30,000 of us gathered in athletic village awaiting our turn to go to the starting line. At about 10:20 the last 17,000 of us finally got the call that it was our turn, wave 3 corals 1-9, to line up at the start. We all headed the .75 of a mile to the start to get into our perspective areas to start the race. The announcer welcomed us and thanked us for all the work we put in to get to Boston. The town’s Mayor told us how excited he was that we were all there to support such a good cause. Like every race we looked to our neighbors and wished them a safe and productive run. The gun sounded and we were off. Tears filled my eyes as I couldn't believe I was actually starting the Boston Marathon. An event I had really never believed I would have the fortune to participate in. We ran from town to town. In each town there were 1000s of people lining the race course, screaming, yelling, offering beers, oranges, water and anything else they thought would be helpful. Tons of young kids were there offering up high fives and were so excited when they got one. These people were veteran spectators. They had this down to a science.

The crowd never really thinned out. I spent a good 18 miles talking with the other runners around me. We shared our stories of where we were from; how we got there and how long it took us to get there. The course was much hillier then I expected. My legs were cold and very sore by about mile 18. Eight more miles seemed like it was going to be an impossible feat. I looked at my watch and saw I was still at a good pace and right on my 4 hour target. Around mile 22 I didn't really want it to be over. I was enjoying the experience. I thought maybe I should slow down and enjoy the rest of the race. Grab one of those beers people were offering and engage with the crazy Boston College students who were all so drunk they were jumping into the race to inspire the runners. This of course was after running by the Women's College where all the girls were asking for kisses. Some because they were Italian, Russian, and my favorite the one that wanted kisses because she had "daddy issues". I figured out in my head that I could slow down to a 12 minute mile and I would make it in about 4:10:00. I thought that 4 hours ten minutes is still a respectable time and I considered it. But being who I am, I knew people were tracking me so I thought better of it and I forged on. I got to mile 26 where Dave and his family cheered me on. I stopped to wave and then headed the .2 of a mile to the finish line, getting in at 4:00:13. My eyes once again filled with tears as I stopped to look back at the finish line, not believing I had really just completed the Boston Marathon. I then leaned on a table about 20 feet from the finish line and stretched my very cramped, cold legs for about 3 or 4 minutes. I walked a bit further, about 200 feet from the finish line and saw a race official. I thanked him for the awesome experience and told him how well I thought the race was organized. We talked for a couple minutes. I took a couple more steps and at 4:09:13, BOOOM the bomb exploded. The ground shook and people screamed. I looked back and saw a fire ball and plume of smoke just 200 or so feet away on the race side of the finish line. I was stuck in the finish shoot with 1000s of people and no place to go. Everyone stopped and was asking each other what happened. What do we do? No sooner then we could take a few more steps another bomb went off. I could see it was about 200 feet from the first one. It was right about the 26 mile marker, which was right where I had last seen Dave and his family. All I could think about was that if he had headed toward the finish line to our pre-arranged meeting place he would have walked right into the first one. If he had waited a few minutes he would have been hit by the second one. There was no getting out of the finish shoot with all the people. We could hear the police yelling run everyone run get out of here. We were 100s deep in this shoot and we couldn't move. Emergency vehicles began trying to make their way through the finish shoot to the race side of the finish line we were being yelled at to get out of the way. The people caught in the blast began to catch up to us running scared and injured. After about 10 more minutes, I finally got out of the finish shoot. I was freezing and had no idea where I was in a city I knew nothing about. I didn't have my cell phone and I was all alone. Even worse I had no idea how Dave was. I made a U-turn to go see if I could find Dave but they wouldn't let me go in that direction. I sat on the curb and cried, wondering how I would ever find my way and how I would ever deal with the situation if Dave had been injured. I finally got up and started wondering around hoping to find a place I recognized. After about 40 minutes I found someone who could tell me how to get to the one and only street I could remember and I made the two mile trek back to my hotel hoping to find Dave there. When I got there he wasn't there I got to my phone and tried to call him. There was no cell service at the finish line where I had left Dave. About that time Steph and Arlene were calling me. They were able to tell me that they had reached Dave by phone and that he was ok but looking for me. In a couple hours we were all reunited in the hotel. My phone was blowing up with all your concerned texts and calls. This was very comforting.

As we were locked down in the hotel that night, without any beer, watching the craziness on the news, I noticed that many of the people, who were just crossing the finish line when the bomb had gone off, had been with me for most of the race. I kept going over the conversations I had had with them and couldn't believe that that could have easily been me if I had slowed down when I wanted to and that Dave would have been seriously injured waiting for me. It was a nightmare filled evening but it was bearable because I felt so lucky to be so loved by all of you. I couldn’t wait to return to my city with my friends in a place I have always felt safe in.

Public Charity Event!

San Diego Shaka Fest and Rowing Warriors Challenge!

When and Where: April 26th, Saturday at Mission Bay Park

Open to the public!  

Come join CrossFit Sun at the San Deigo Shaka Fest!  

CrossFit Sun will have a team rowing challenge on land.  This is an event for all fitness levels and ages.  All you need is 4 people and $15 per person to join.  The proceeds goes to the non-profit charities of the Shaka Fest!  

After the rowing challenge, we will have access to Stand Up Paddle boards and outrigger canoes.  This is another benefit of signing up for the rowing challenge!  Joining us for some fun SUP and canoe races will be included in your rowing challenge entry fee.

Contact us here with any questions!

Ragnar - by Pauline


by Pauline O'Rourke

If you saw me, runner would not be a word most people would use to describe me. Until a few months back I would laugh at such a description. I’ve always joked I was born without the fitness gene (the direction one too, but I digress) However, I always believed in setting a good example for my children so, thanks to a Groupon, last October I decided to join Crossfit Sun . I figured I would show up an hour a day, do my time, not particularly enjoy it but be able to check off that exercise box. At the same time I joined, a friend was setting up a Ragnar team and asked me to be part of their team. For those of you not familiar with Ragnar, it’s roughly a 200 mile relay race run by teams with up to 12 members. I laughed at the idea. Although I had run a few 5ks and even a half marathon a few years back, I wasn’t an athlete and could never compete in such an event.

Fast forward a few months and something crazy happened. The Crossfit Sun mentality of “fun and easy” got into my head. All of a sudden I didn’t dread exercise, I actually really enjoyed coming to class and pushing myself. By no means had I become a star athlete, I can do one double under and pull ups seems like a long distant pipe dream. However, my whole outlook changed. By pushing myself each day, I realized that my biggest obstacle was in my head. Whenever I had run in the past, I had always been disappointed in myself because no matter how many miles I had achieved I was always despondent about my time. If you imagine a turtle running through peanut butter you get an idea of my speed. Slowly I began to realize that just showing up and trying your hardest was the biggest accomplishment of all. When you have a class of great athletes cheering you on to finally get that ONE double under you can’t but help feel proud of yourself.

In February, my friends Ragnar team lost a member and again she asked me to join. This time I realized that although I may not be the fastest, I knew I had he resolve to push myself to finish anything. Coupled with the endurance that I had built over 6 months of Crossfit, I was excited to join the team.

The running itself was not too hard, my three legs were just under 15 miles but, the lack of sleep was brutal. Our team took 36 hours, that’s two days of no sleep and eating just power bars and bananas (no paleo stickers during those two days). My last run was supposed to be the easiest. A flat, easy 4 miles. However, I began to struggle before I even hit a mile. Right away my old frustrations reared their ugly head. How on earth could I be struggling when a one legged dog on tranquilizers could lap me. Just as fast, “fun and easy” sprung up. I knew after multiple months of pushing that sled with 10 tonnes of weight I could easily run 4 miles no matter how tired I was. Instead of beating myself up on my time, I decided to enjoy the run and actually finished my leg at a faster pace than normal. I cannot say enough great things about a Ragnar race. You don’t need to be a fast or even a great runner to join one. If you think about the team camaraderie during the Crossfit games and multiply it by 7000 you get an idea of the atmosphere. Random strangers cheering each other on, all sharing the same experience of no sleep for two days but the pride and accomplishment in finishing the race whilst raising money for a great charity. The next race is in Napa Valley, I encourage those of you reading this to consider it.

Shaka Fest and Rowing Warriors Event

Rowing Warriors Event!!!

When: April 26th, Saturday

Where: Mission Bay Park

Event Details: CFS is running the Rowing Warriors Event at the Shaka Fest.  This event is all about brining the community together to help Casey's non-profit organization.  

This event is open to the public.  We want to get everyone to have a great time outdoors.  There is something for everyone.  You can either compete on the concept 2 rowers, Stand Up Paddle races, or even try out the outrigger canoes.  

Invite your friends family and other CrossFit buddies you know!  Anyone outside of CrossFit Sun can register by messaging us at the Rowing Warriors Facebook Page.

CFS Member For Life - Eric Sanchez

“Not with that attitude!” – A wise prophet

by Eric “E-Rock” Sanchez – CFS community member for life

Didn’t want to CrossFit, had no desire to eat Paleo, was perfectly content with doing my bi-weekly Wii Fit with a beer in hand. Where was I going with that attitude? … Nowhere…. Fast. A little over 2 years ago I joined CrossFit Sun reluctantly and I’m not going to lie, I didn’t immediately “get it”. I looked at most of the members back then, The Freddy’s, The Tino’s, The Art’s and was like, “Ha, these guys are all athletic already, no wonder they can lift a thousand pounds and twirl their little jumpy ropes around themselves a million times”. It wasn’t until I moved back into the area and “willingly” came back to CFS that I started to understand, that while these guys may have been athletes before, it was CrossFit that was allowing them to maintain their athletic lifestyle. A few months in and I was full blown addicted to finding who I could become as an athlete myself. Just writing that makes me chuckle, because the former me never ever ever would have considered myself an athlete or anything close to it.

Then I start hearing whispers about the CrossFit Games… who is this Julie Foo-shay? And what the hell is a Froner and why do girls have them? Fast forward a little bit and I know pretty much all of the CrossFit athletes and I am pumped for my first CrossFit Games Open! Oh, yeah, I’ve got my double unders down, kipping pull-ups.. check! Still hate wall balls but oh well, I can manage. All is good in the hood until 13.4 drops… Clean & Jerks… 135# … Shit… Zero reps. Yeah I was bummed. But then I thought to myself, “what was I was doing a year earlier?” I sure as hell wasn’t lifting any kind of weight over my head, hadn’t run anything over a mile since middle school, thought jump ropes were only for 5th grade double-dutchers. It had been so long since I tried something outside of my comfort zone, and dammit it felt good! I didn’t achieve my goal that particular afternoon, but you know what? I was still an athlete. I gave it every ounce of effort I could muster in those 7 minutes to try and clean that weight and get it over my head and by doing so I shared a common bond with all the other members of CFS, with Rich Froning, Khalipa, Camille, and the other 100+ thousand athletes competing in the open. The former me, the pre-Crossfit Sun me would have said, “Eff it, I can’t do that, lets watch tv and eat Cheetos”.

Bottom line is that CrossFit not only has helped me find my inner athlete but also given me a complete attitude adjustment. I’m okay with not being able to lift a certain weight or having a lower score than someone because it motivates me to get better. And that has a direct transfer into every aspect of my life. I strive to be a better friend, a better boyfriend, a better co-worker a better lifting buddy.

Now for my Cool Down… I just want to say thank you to all of the coaches, all of the members of the various classes I’ve attended ( I think I’ve frequented 7am, 8am, 9am, 5pm, 6pm, & 7pm over the course of these 2 years) and especially to Mark & Andrea Sun for being the parents to the their third child that is CrossFit Sun. More than you could possibly know you have helped me through tough times and led me on a path that I know will forever follow. While I may be moving on to another box I’ll always consider CrossFit Sun my home.

You Do You - Melinda

You Do You

by Melinda Pogue

In January of 2013, after a year of working out at CrossFit Sun, I got super brave and signed up for the Fun & Easy Charity Competition. It was the hardest, most exhilarating thing I have ever done and afterwards I was so pumped that I went home and started telling my husband that I was going to sign up for the Open! And start running again! And start going to the weightlifting sessions! I had come so far from the first day I had walked into CFS, and I was in better shape than I had ever been in my entire life. I felt ready to take on the world.

Two days later, I broke my toe so badly half my right foot turned purple and I could barely walk. But I showed up in my orthopedic shoe and tried to keep working out.

A month later I fell down the stairs and sprained my left ankle badly enough that I spent the next three months wishing I had just broken it instead.

After that one of my best friends spent 40 days in the hospital. Then a death in the family. Then a couple months trying to get my newly diagnosed asthma under control.

Through it all, I kept showing up to CFS and doing what I could, but not nearly as often as I used to. But somewhere along the way, with all of the other stuff going on and all of the pain and health issues and not being able to work as hard as I thought I should, things stopped being fun OR easy for me. I saw all these new people coming in and doing WODs Rx, faster and better than me, and I just kept beating myself up for not being as awesome as I was in January. Every time I showed up for class, I had a ball of dread in the pit of my stomach….”How badly will I suck today?” I would wonder. And I would drag myself through the workout and try to find at least a few things to smile at. Things finally came to a head one day when we were doing an endurance WOD….run a mile, row 2K, and something else I seem to have blocked from my memory. All I do remember is gasping for air about halfway through that mile and thinking about the half marathon I did in 2012, and how I used to be able to run a mile with no problems, and how much I sucked. And that turned into a loop telling me that I was terrible at running and couldn’t do double-unders and my snatch is sloppy and I will never be able to do a damn pull up and OMG I AM THE WORST CROSSFITTER EVER.

And then I cried. Seriously, I cried and snuffled and choked back my anger for the second half of that mile. And then I got on the rower and wiped tears away for the whole 2K. And then I left the box, determined to never come back because I sucked and it wasn’t fun anymore.

Really, the truth was my mentality wasn’t fun anymore.

I spent most of December laying low and recovering from the rest of the year and then I realized that oh, I missed being in the box and laughing with my classmates and actually having a good time but I just couldn’t get past the thought that I should be better than I am. And then the words that DJ uses ever so often sprang into my head….You Do You. That’s what I need to do. I need to just do what works for me. What I don’t need is to compare myself to ANYONE else in the box, not even the me from January 2013, because it’s not fair to hold myself to some random standard of my own making. No one is going to come back from two major injuries and a bunch of other health issues and be just like they were before. No one is going to take months off from training regularly and be as good as they ever were, so why should I expect myself to be as good as I used to be?

The good news is that CFS welcomed me back to regular workouts with open arms. The best news is that it’s FUN AGAIN! Every day I look at the work out and figure out what works for me and I tell myself “You do you” and suddenly I don’t care if I am the slowest or lifting the lightest or have the most bands for my pull ups. Because I’m there, and I’m working and I’m having fun with my friends….and I’m doing my thing.

So especially now, in the midst of the Open and the spirit of competition that is everywhere, don’t forget to do what’s best for you, whatever that may be. Stop telling yourself you need to beat this score or that person or that you’re not as good as you should be. You’re here. You Do You.

Top 5 Reasons to Compete in the CF Open - by Sarah

Top 5 Reasons to Compete in the CrossFit Open

by Sarah Beckman

I’m taking on this blog post as a mini-challenge (which is not unlike every time I show up at the box…). Word on the street is that CrossFit Sun has been inspiring its members, embracing their flaws, encouraging their efforts! Sign up for the CrossFit Open! You’ll be doing the workouts anyway! Newbies are cool too! What? You can’t link a double under? No worries! We’ll help you. Because we love you! Free hugs!

And trust me, I love the love. I’m a CrossFit freshman—still in my first year of the workouts, and I feel lucky to have landed with the CFS family. We’re all about COMMUNITY. XOXO, now let’s get down to business. In addition to Community, COMPETITION is intrinsic to CrossFit. Social comparison theory suggests that we are compelled to drive upward. Competing against ourselves and others motivates us to lift more, run faster, and push harder. The competition is part of the excitement and satisfaction that keeps us coming back. Day. After. Day. So hurrah for the CrossFit Games for establishing a completely open platform that not only allows frosh athletes to mix it up with the pros, but through the community encourages teamwork and individual initiative.

5. You Get Your Very Own cheerleader Judge. Too tired to count your reps? Need a little push? When you sign up for the Open, your WOD must be verified by a Judge. And because I’m super lazy and challenged by mathematics at 6 AM this was a biggie.

4. YOU WILL BE HUMBLED. Just a reminder—you will likely not rock every WOD. Just sayin. And knowing that you stink at certain movements is a great reminder that there is always room for improvement. This applies to everything in life. Accept it with grace, move on.

3. YOU WILL BE REDEEMED. Nope, we can’t hit every WOD at the top. I hit ONE rep on 14.2 and it was frustrating for sure. But when you see the one that you know is your jam—OWN IT. I came back on 14.3 and totally crushed it. Redemption!! In trying to describe these diametrically opposite experiences to a couple of girlfriends, I finally burst out, “Strength is not my weakness!” (and T-Shirts will be coming soon…)

2. YOU MAY PR ON A NATURAL HIGH. I’ve run on and off for years, and done a number of races. Nothing pumps up the adrenaline more than knowing you are ON THE CLOCK. Your heart may burst through your chest, but that feeling of being tracked and timed (and recorded for the world to see) boosts your performance. Increased oxygen with a side effect of sweat? I’m in.

1.IT’S FOR FUN. Bottom line, with more than 200,000 participants in this year’s Open, you may not be a shoe in for Regionals. And that’s cool. It’s about having fun, celebrating your successes, cheering on your buddies, and being part of something much, much bigger than you.

True confession—it took a lot of pushing to get me to sign up for the Open. At the time, my only reason for saying yes, was that I didn’t have a good enough reason to say no. Let the games begin!

CrossFit Open Experience - A Beginner's Perspective by Evelyne

CrossFit Open Experience-A Beginner’s Perspective

by Evelyne Vu-Tien

I had no idea what I was getting myself in to when Coach Dan said, “Evelyne, you have to sign up. It’s no big deal, just ‘Fun and Easy’ Just a different way to see how you are doing in the Crossfit World” So I thought, okay, no big deal. Then when it dawned on me that this was an international ‘competition’ I started to freak out. Self doubt filled my head and I was worried that my mediocre scores would count against the group and that my weaknesses would be published for all to see. I had only been doing CrossFit for about 9 or 10 months and wanted in no way to be compared to the veteran athletes on the Leaderboard. I was that person in the back of the class so no one notices me or calls me out on my clumsiness. I got butterflies in my stomach before the first announcement of 14.1. I felt even worse knowing it was double unders. Double unders? My shins show proof of my skills at double unders. Maybe I had achieved one or two linked at most.

Then, something changed. People started believing in me, pushing me, encouraging me that I could do it. When the timer counted down for 14.1, 14.2, or 14.3 there was no more thinking and just doing. All myself doubt flew out the window and I knew I only had myself to compete against. I was able to link 4 double unders on 14.1. On 14.2 I had never done one chest to bar. I was able to complete 3. Before, I was always grabbing the medium (and sometimes skinny) black band. With 14.3 I achieved a PR 11 times above my one rep max for a deadlift.

There is something about knowing you are accountable and have to report your score that will make you push yourself harder. Sometimes we are incapable of seeing our own potential whereas others already have.

I still stay awake most Thursday nights and average 3 hours of sleep (also with the help of my 1 and 4 year old children who don’t believe in sleeping at night) before completing the Open WOD’s Friday AM. I am grateful for getting it over with Friday in the morning because I would be a wreck worrying about it all Friday or Saturday. I am grateful for the Open Experience because I would have never known my own strength without trying.

I guess I am surprised at my own limits. John F Kennedy once said, “Those who dare to fail miserably can achieve greatly”.

I have been practicing yoga for more than ten years. When we were learning headstands I would be chicken to kick my legs up in the air because I didn’t want to fall over. When I finally had the courage to kick my legs up and actually did fall over, I realized falling wasn’t so bad. So now I can do a headstand. By failing, trying, and practicing is how we learn and better ourselves in life, not by comparing ourselves to others. Be your own competitor. Sign up for the Open and you will surprise yourself!

Be Patient - Patricia Dang

Be Patient 

by Patricia Dang

My biggest issue has been and still is not being patient and trying to achieve everything overnight.

When i first started crossfit i saw people do things that i couldn't even imagine doing. My first day at CrossFit Sun and I saw people doing pull ups with no bands, dips, strict push-ups, and double unders like it was no big deal. My first day I wanted to learn how to do everything right away. My first few months i would spend hours at the box to try to learn how to kip, how to do double unders and how to snatch. This excessive greed to learn everything also burnt me out and caused some acute injuries.

I have learned over the past year since i joined CFS that everything takes time. With every class that I attended and taking cues and notes from the coaches, I have improved in my strength and my skills. I have learned how to do pull ups and how to do double unders, not from drilling my body everyday but building the strength slowly and practicing the progressions for each movement. I still get frustrated when i miss a lift here and there but i have learned not to beat myself up for it; for example, I have been stuck at 95lbs snatch for the past few months. I was very frustrated at first and still am slightly whenever i miss at 100lbs but I have learned to be patient. I know i will get it if i keep practicing the technique and believing in my own strength. The reason for this post is because i know everyone wants to learn everything in one day but realistically it is not going to happend.

We all started our first day gassed and feeling intimidated of what others can do that we cannot. My message is that we will all get there, be patient. Do not rush what is not there. I was told that practice does not make perfect but perfect practice makes perfect. Everyone can achieve their goals, all it takes is time and practice. I am lucky because I am in an environment where everyone is so helpful and so encouraging that I feel like I progress everyday, even if it is something small like running without feeling light headed after. I am very lucky to be involved with a group of people that care about everybody's growth.

Working Out is Fun and Easy!

Working Out is Fun and Easy!

by Mark Sun

Two weeks down and 3 more to go.  We are half way through the Open and I wanted to give everyone a little friendly reminder.... "FUN and EASY!"

Ok, I know it's easier said than done.  This isn't a blog about how to deal with the mental side of training or competing.  Maybe this Fun and Easy mentality will turn back on if we put things into perspective.  We should be enjoying every minute of the Open.  We should have as much fun as possible when we step into the box.  That's what it's all about right?

Dim lights Embed Embed this video on your site

This is a great series on someone who knows that they shouldn't take the Open too seriously but still does.  Then attempts to shift her perspective by going to Haiti.  

Dim lights Embed Embed this video on your site

To help with this change in perspective for us... today... we will be doing a Hero WOD.  Why?  Because Hero WODs do exactly that.  It isn't a workout anymore, it's a reminder that there are bigger things in life than reps and rounds.  Let's put in work today for a fallen Hero!  Let this Hero WOD remind us that everything in life is "Fun and Easy!"

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Hero WOD "Small"

3 rounds for time of
Row 1000m
50 Burpees
50 Box Jumps
Run 800m

Page 1 of 86


Check Our Yelps!

CrossFit Sun

Functional Flexibility

Meal of the Day

CrossFit Journal: The Performance-Based Lifestyle Resource