Blog

Is CrossFit dead?

Today’s Workout:
A: Snatch Deadlift 4x 2-3 Reps 3121
B: High 3 Position Snatch 3x 1,1,1
C: Halting Snatch (pause at Mid-hang) 5-8x 1

Then:
EMOTM 20
6 KBS 2/1.5 Pood
6 Plank Burpees

I love CrossFit. It has given me much, much more than fitness; it is my life and passion. The following does not apply to every gym or athlete, but I think it is important to at least contemplate. Scroll back just a few short years ago to 2007. At the time it was a small online community with a few only a few boxes. Colin and Huff from CFV used to host free workouts at UCSB so that us crazies could get together and work out to the point of extreme discomfort. Ask Migs or Ted they were there. The reason for its growth is CrossFit methodology was then and is still truly the gold standard of fitness. It is also a lot of fun in a sick, twisted sense of the word. There were no Reebok endorsements, the first CrossFit games was yet to happen, and people did it because they were dedicated to their fitness above all else. The first CrossFit games was a bunch of hippies and masochists getting together to rage on a ranch in Aromas and have a few beers together after. It was the Woodstock of fitness. It was genuine. As the sport has grown the money and exposure of athletes increased, the number of gyms gone from a few hundred to several thousand. The anti-establishment attitude that originally bred the amazing and supportive community I came to grow and love began to change and evolve so quickly that something was lost. We used to make jokes about globo gyms, but these days douchy CrossFitters with 225lb back squats and 1000 butterfly pull-ups wearing skins without pants with Inov-8s that match their headbands think they know it all. In reality many are just as closed minded as they used to be before they took their first sip of the kool-aide and were drowning in a monotonous sea of bicep curls, swiss balls, and elliptical machines. Instead of investing effort in learning and being open minded they entrench themselves with religious devotion to whatever the next big trend in the community is. Sadly, virtuosity seems to be becoming a thing of the past in some circles. Athletes huck and flail their carcasses through workouts in search of the almighty PR. Intensity is important, but not when you don’t have the technique and strength to maintain it. Coaches are often more like glorified cheer leaders than actual technical advisors. Go harder, go heavier, don’t be a pussy. Programming became a pissing match to see who can get the most hero workouts done in a week instead of a methodical approach to building well rounded athletes. The “Sport of Fitness” has become the “Sport of World Records.” Unfortunately there isn’t even enough consistent, quality judging at events to have clear records. Muscling through a 245 split snatch on your knee then stumbling up displays strength and courage, but it is shitty movement. It is dangerous and a bad example to the rest of us who may not care about becoming the next Rich Froning Jr. Last year at Regionals I watched a crowd cheer a female athlete with a shoulder that was torn somewhere and would not stop subluxing through a workout involving burpees, dumbell ground to overheads, knees to elbows, and overhead walk with a plate. Her heart was commendable but I couldn’t help but feeling like I was watching the end of that athlete’s career or at least her shoulder health. Never forget that above all else CrossFit was a workout regimen designed to promote health and a community of support to help us through the discomfort of it all. As such it is much more important to love the movements and master them instead of worrying about busting out the first 1:45 questionable range of motion Fran to get some free Progenex and Reebok kicks. Genuine effort and community are far more important than any score or any of the bullshit that has built up around CrossFit. It is in your best interest to never stop questioning and growing. Embrace the idea that every human is by nature an athlete. Anyone can CrossFit but it is not for everyone. It hurts, you get beat up, some days you want to quit, but in the end you love the journey. Those of us that get it are drawn together. Be comforted that there are plenty of other amazing affiliates out there that serve as inspiration to the rest of us. CrossFit has changed a lot, but its original spirit is only dead if we let it die and lose sight of the forest through all the trees.

Here are some good resources if you need a breath of fresh air.
70s Big
http://www.forgingelitesarcasm.com/

How To Not Suck At Life

Today’s Workout:
A: Heaving Snatch Balance 5x 1-2
B1: Strict Pull-up 4x 2-3 2021
B2: Strict Knees to Elbows/GHD Sit-ups 4x 10

Then:
5 Rounds For Time
200m Run
15 Box Jumps 24″/20″
100m Run
15/10 Hand Release Pushups

CrossFit training is the pinnacle of General Physical Preparedness (GPP). This means that we practice a wide range of skills, strengths, and time domains in our workouts. GPP is essential in the success of any athlete as it is a foundation upon which to rely upon for sport specific training. The GPP earned through our training allows many of our athletes to excel at what they do outside the gym. We are soldiers, firefighters, fighters, lifters, runners, volleyballers, rugby idiots, ultimate frisbee machines, basketball players, paddlers, climbers, skiiers (including a telemarking stud), search and rescue volunteers, surfers, swimmers, water polo players, softballers, triathletes, regular humans who just kick ass, and probably several more awesome things that I cannot recall. Each endeavor requires hours of sport specific training to develop the ability to excel, but if you have strong GPP you will be able to adapt much more efficiently. With strong GPP you don’t have to worry about your strength and conditioning, while drastically reducing risk of injury so you can truly focus on the task at hand. Invest enough time and you wont’t have to focus so you can simply react. Our gym is a controlled environment in which to hone the GPP to be better at whatever it is you do. Eventually you may fall in love with some pursuits than others, but never stop training hard so that you can play hard and do work.

AMRAP 45 Jogathon Aftermath

Today’s Workout:
A1: Split Squat 4x 8 4020
A2: Weighted Hip Extension 4x 15-20 2022

Then:
Run 1 Mile at 90@
Rest 5 Min
Run 1 Mile at 90@

You are never to young to rage. Luke sent me this of the boys after their first jogathon. Gotta love that face.

Olympic Lifting Seminar With Legend Bob Takano This Saturday at CPC

Today’s Workout:
20 Minutes to Find 1RM Snatch

Then:
EMOTM 10 Minutes
10 Sit-ups
Double Unders (for the rest of the minute)

From Traver and Eric:
We are very pleased and fortunate to announce the official date of Coach Bob Takano’s Olympic Lifting Seminar here at CPC. The seminar will be Saturday May 19th from 11am – 5pm. The cost for the day is $150 – membership level discounts apply.

For those of you that don’t know Coach Takano, he’s been coaching Olympic lifting for over 35 years and has had his athletes represented at all levels of competition including world championships.

Coach Takano comes up to CPC twice a year to see River and teach what is always an extremely informative and educational seminar. Each athlete will receive personal attention from the experienced eye of Coach T as well as have video taken of each lift with form review.

This is a huge opportunity folks, take advantage of while you can. We are going to be opening this seminar up to the public with a cap of 16 people for the day. There’s a sign up sheet up in the gym between the whiteboards!

11 and 1.

Today’s Workout:
15 Minutes Gymnastic Skill Work

Then:
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

This is a solid position of support on the rings. Notice Coby’s hollow body and externally rotated shoulders (you can tell because his hands are at 11 and 1). The ring dip is either an amazing opportunity to work strength and shoulder mobility simultaneously or completely fuck up your mobility and get really strong in a bad pathway while destroying important connective tissues in your shoulder including biceps tendon, labrum, and rotator cuff. Because the shoulder has to come forward to create this support position, external rotation at extension is absolutely critical to wind up the joint with some torque and keep it stable in this less than ideal position. A good way to figure out how to do this is to work on jumping to support and turning out before you ever begin a ring dip.

Why Shouldn’t I Sleep On My Stomach?

Today’s Workout:
A: Snatch Deadlift 4x 3-4 Reps 3121
B: High 3 Position Snatch (Tall, High, Mid) 3x 1,1,1
C: Halting Power Snatch 4-7x 1

Then:
4 Rounds For Time:
30 Double Unders
10 Ring Dips
10 Major Balls 20lb, 12″/14lb, 4″

Want a good night’s rest?

I want you to try something. Turn your head all the way to one side like you’re looking over your shoulder. Now tilt your head back with your head turned.
Hold that for 8 hours.
That is what you are doing to your body every night while you sleep on your stomach.
Still wonder why you have a stiff neck?

By Coach BDub

Prioritizing Shoulder Work…

A: Heaving Snatch Balance 5x 2-3
B1: Strict Pull Up 3x 3-5
B2: Strict Knees to Elbows 3x 8-12

Then:
3 Rounds For Max Pull-ups
400m Run @ 90% Effort
AMRAP Pull Ups
Rest 3 mins

Lift Like a Girl

Today’s Workout:
A: Snatch Deadlift 3x 3-5 Reps 3121
B: High 3 Position Snatch (Tall, High, Mid) 3x 1,1,1
C: Halting Power Snatch 4-7x 1

Then:
Alternating Tabata
Hand Release Push Ups
Burpee to 1′ Vertical Touch

Tatiana Kashirina: 97.64kg (214.8lb)

Snatch: 146kg (321.2lb)
Clean and Jerk: 181KG (398.2lb)

Eat Clean Train Dirty- Coach B

Today’s Workout:
A1: Split Squat 3 Attempts to Find 8RM 3010
A2: Weighted Hip Extension 3x 15-20 2022

Then:
EMOTM 15
4 Goblet Squats 2/1.5 Pood
4 Russian KBS 2/1.5 Pood
4 Burpees

Still eating that bagel and cream cheese for breakfast? Enjoying that nice dinner full of simple carbs followed by a sugary dessert?

It’s time to end the excuses.

As an Isla Vista resident on a college budget, if I can manage to eat healthy, you can too. Here’s some tips I’ve found that help me maintain a clean diet:

1. Eggs, avocados, coconut milk.

At $1.50 a dozen, less than a dollar each, and $2 a can respectively, these are my diet staples. Not only are these awesome sources of fat and protein, they are dirt cheap and calorie dense.

2. The crock pot.

I recently got a crock pot and holy shit these things are awesome. Before I go to class in the morning I throw in a bag of veggies, a hunk of meet, and a few spices. By the time I get back I have a huge pot of deliciousness that lasts me a few days.

3. Eating out.

We are lucky to be in such a health conscious city like Santa Barbara where just about every restaurant offers great healthy alternatives, but what if you are on a road trip and all you can find is fast food? In n Out has great lettuce wrapped burgers, Subway has some decent salads, hell I even go for a big mac without the bun sometimes (can’t pass up those Big Mac Monday deals…). You would be surprised how much you can get food customized if you just ask.

4. Don’t be ashamed of your food choices.

I’ll admit it, I felt a bit embarrassed the first few times I ordered a lettuce wrap burger or skipped the late night pizza run. Sure you may get some weird looks when you ask them to hold the rice, substitute fries, or leave out the bun, but in the end you have to wear your lifestyle choices with pride.

5. Embrace your inner Iron Chef.

Making good food that is also healthy is not as hard as you think. Look up recipes, try new foods, have fun with it. You don’t have to live on chicken breast and broccoli to eat a clean diet. Check out this website for some awesome and paleo friendly food porn: http://www.chowstalker.com/

By: Coach Brendan

A Visit To The Darkside

Today’s Workout:
15 Minutes of Gymnastic Skill Work On Rings
Support
Ring Dips
Muscle Up

Then:
5 Rounds For Time
20 Chest To Bar Pullups
30 Unbroken Wallball Shots 20/14
Rest 3 Minutes

Every now and then I find myself visiting another fitness facility. Every time I do I think about how lucky I am to have found the path to fitness I have taken and to be a part of such an amazing and supportive community. There are literally Globo Gyms out there that don’t allow DEADLIFTING. I am not joking. Check out Planet Fitness. It makes me more frustrated than ditching a barbell into my shins to think of all the bullshit and wasted effort that pervades the contemporary gym scene. It’s more about bicep curls, lulu butt pants, swiss balls, and creeping on the afore mentioned butt pants than lifting heavy and actually working hard. No one has even heard of the concept of “virtuosity” or even understands “full range of motion.” They will tell you to squat narrow, toe forward, and to about a quarter of full depth. I’m all for someone who weighs 400lbs getting their fat ass off of the couch and onto a spin bike. Any movement is usually better than none, but there are much more effective methods of weight loss. This isn’t just a dig at Globo Gyms though. I recently visited another CrossFit facility and was dumbfounded to find that the “coach” was off in the corner with his shirt off doing pull-ups and anything else to avoid actually helping his athletes move better. Maybe these facilities work for some, but I will never visit them out of anything other than a morbid curiosity. The key is to find what works for you and to keep an open mind so that you learn as much as possible.