Deloading

Today's Workout:

Back Squat Deloading

5 @ 40% WM
5 @ 50% WM
5 @ 60% WM

Then

"Quarter Life Crisis" (AKA 1/2 Filthy 50)

25 Box Jumps 24"
25 Jumping Pull-ups
25 Kettlebell Swings 1 Pood
25 Walking Lunges
25 Knees to Elbows
25 Push Press 45lbs
25 Hip Extensions
25 Wallball Shots 20/14
25 Burpees
25 Double Unders

Top Performances: Nick P. 7:48, Katie H. 13:44.

Happy 25th Birthday Lucas!

This week we will be "Deloading" all of the powerlifts we have been focusing on. This means that we will be backing the weight way off to get a little rest and focus primarily on technique. Move these loads slowly and control them. Shoot for perfect reps instead of just moving quickly through 3 light sets. Technique is paramount when moving loads, especially when trying to improve a 1rm.

"No Rep Yourself"- CrossFit Fenway

Work Hard, Rest Hard

Today's Workout

Deadlift

5 @ 75% WM
3 @ 85% WM
1+ @ 95% WM

Then

5 Rounds For Time

5 Deadlift 275/185lb
10 Burpees

*From the 2008 CrossFit Games

Top Performances: Ted 10 reps @ 385, Larisa 6 Reps @ 195. Then Chris J. 3:25, Katie 4:31 (@ 135)

Kris definitely has at least one of the two down.

Consistency and Intensity

Today's Workout

4 Rounds For Time:

5 Muscle-ups
50 Squats

Top Performance: Nick P. 5:42.

Consistency and intensity are the key to success in CrossFit. You must be consistent in many ways. Consistently work out 5-6 days a week (at an elite level). Consistently strive for virtuosity and full range of motion no matter what you are doing or how tired you are. Consistently record your workouts, track your progress, and set and destroy goals. Consistently bring intensity into your workouts. Intensity is working to the hardest extent possible to fulfill the goal of the day. Whether that goal is to find a new lifting PR, sprint as hard as possible, sustain a decent power output for a longer period of time, or work on new skills. Those who succeed in taking their fitness to the next level display these two qualities. Bring it. 

UCSB ESS Field Trip

Today's Workout

Back Squat

5 @ 75% WM
3 @ 85% WM
1+ @ 95% WM

Then

AMRAP 12

10 Goblet Squat 2/1.5 Pood
10 Kettlebell Swings 2/1.5 Pood
200m Run

Top Performances: Jason B. 13 reps @ 365. Katie H. 13 reps @ 150. Then Chris J. & Nick P. tied for 6 rounds (+10 Squats), Katie H. 4 rounds (+7 squats).

Amy Jamieson's Exercise and Sports Studies class came by for a visit and a little taste of the Kool-Aide today. She was one of my teachers in college and helped me to realize that opening up CFG was what I wanted to do. ESS classes were always my favorites, but unfortunately due to budget restrictions the ESS program is going to be discontinued after this year (even though the Minors in the program are the most popular at UCSB). That didn't stop us from having a great time today though. If you see any of these faces shadowing our group classes make them feel welcome. Spending some time in a CrossFit Box is not a bad way to earn some units.

Coach Pappas

Today's Workout

5 Rounds For Time

10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24/20"

Top Performances: Pappas 17:47, Christine 21:51. (RXing her 3rd group class when the only other people to RX were coaches. Studette.)

Look for Coach Pappas to be earning his chops in our group classes. The kid is a all around stud. Don't take it easy on him because he will definitely not be taking it easy on you.

Fundamentals

Today's Workout

Shoulder Press

5 @ 75% WM
3 @ 85% WM
1+ @ 95% WM

Then

1 Minute at Each Station for Max Reps/1 Minute Rest

115/75 Shoulder To Overhead
GHD Sit-ups
Burpees
Rope Climb

Top Performances: Jason B. 9 Reps @ 145, Katie H. 10 Reps @ 65. Then Chris J. 214, Katie H. 121.

We have been focusing on the fundamental Powerlifts for almost a month now and we will continue to do so until the Competition on February 26. One could insert any number of cliches here regarding the importance of fundamental mastery not only in respect to the fundamentals themselves, but also in mastering more complicated motions. I will refrain from doing so, but I will say I have already seen a vast improvement from those athletes who have been consistent in making each lift each week. Get your lifts in, and if you can't make it make them up on Saturdays. If you don't even know your 1RMs for these lifts yet and you are not new to CFG, you need to make an effort to get more consistent with your training (cough, MAX, cough). 

Breathing Ladder?

Friday's Workout:

Deadlift

3 Reps @ 70% WM
3 Reps @ 80% WM
3+ Reps @ 90% WM

Then

1-10-1 Kettlebell Breathing Ladder 1.5/1 Pood

How'd the breathing ladder go? Post experiences to comments please.

CFG Powerlifting/CrossFit Competition

Today's Workout

30-25-20-15

Box Jump 24"/20"
Toes To Bar

Top Performances: Josh 13:28, Christine 14:00 (Knees to elbows)

I am excited to announce CrossFit Goodland’s first ever Powerlifting/CrossFit hybrid meet co-hosted by CrossFit Goodland and Metroflex Long Beach. The competition will take place on February 26, 2011 with sign-ins starting at 8:00am and the first lifting heats at 8:30am. There will be men’s and women’s divisions as well as weight classes. The format will be as follows: Squat, Shoulder Press, and Deadlift followed by a CrossFit style workout that will count toward your total. Athletes will have 3 attempts to find their 1 rep max on each lift. This will be natural and raw meet so only belts, knee wraps, and muscles allowed. There will be men’s and women’s divisions as well as weight classes. Registration is only 20$ until February 5 and 25$ thereafter. Registration closes February 19th and space is limited so reserve your spot today! 

Sign up here.

Alcohol Soaked Ecstasy And Cocaine Binge

Today's Workout

Shoulder Press

3 Reps @ 70% WM
3 Reps @ 80% WM
3+ Reps @ 90% WM

Then

AMRAP 15

250 Row (or 200m Run)
25 Push-ups

Top Performances: Kris 9 Reps @ 145lbs, Katie 14 Reps @ 60lbs. Then Ted 6 rounds (+250m+7 Push-ups), Christy 4 rounds (+134m) (Chest to 2 abmats on pushups)

Even if you are not participating in the Paleo Challenge you should still be avoiding sugar. It is the devil and is literally more addictive than crack. Don't eat it. 

What is sugar?

Wikipedia defines sugar as: an informal term for a class of edible crystalline carbohydrates, mainly sucrose, lactose, and fructose characterized by a sweet flavor.

Why no sugar?

Sugar depresses the immune system which opens the door to a host of diseases.  It does this by disrupting your insulin response which leads to a well-known condition called silent inflammation.

What is inflammation?

When a foreign object invades the body, or the body performs a heavy lift (for example), the immune system releases hormones to either fight the infection or alleviate the stress of the event.  Afterward, the body returns to its hormonally balanced state.  This is a normal process but the addition of large quantities of sugar (and carbohydrates) to a person’s diet causes this hormonal response to get out of balance.  An excess of pro-inflammation hormones create a state of hyperinsulinemia, an ongoing state of inflammation.  Inflammation is now also used to describe a type of nonspecific immune response. Hyperinsulinemia leads to a host of diseases such as heart disease, Type 2 diabetes, depression, and Alzheimers.

Movie Night

Today's Workout

Back Squat

3 Reps @ 70% WM
3 Reps @ 80% WM
3+ Reps @ 90% WM

WM= 90% 1rm

Then

"Karen"

150 Wallball Shots For Time 20/14

Top Performances: Chris J.10 reps @ 285, Katie H. 11 reps @ 145. Then Chris J. 5:41, Katie H. 8:22.

This Friday at 6:30 (after the last class of the day) we will be having a movie night and Paleo potluck here at CrossFit Goodland. We will be watching Food Inc. and if you haven't seen this movie I highly recommend either coming Friday or getting a copy and checking it out. It will change the way you look at food. I will provide a BBQ and a little meat, but if you want to eat bring some Paleo food to throw into the mix.