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The Sport of Fitness

Today’s Workout:

Shoulder Press
3, 3, 3+ at 70%, 80%, and 90% WM Respectively

WM= 90% 1RM

Then:
From CrossFit.com
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).

One of the many things that makes CrossFit fun is that it is more like a sport than any other workout. Yesterday we discussed the importance of sport, CrossFit competition is also a great way to fuel your competitive drive. There are only a few days left to sign up for the St. Valentie’s Day Massacre at CFV. They always do a great job of making their competitions inclusive, yet challenging. So far we have only 3 teams signed up. Take your fitness a step further and join us on February 11th! Sign up here.

Regularly Learn and Play New Sports

Today’s Workout:

Back Squat
3, 3, 3+ at 70%, 80%, and 90% WM Respectively

WM= 90% 1RM

Then:
From CrossFit.com
5 Rounds For Time
12 Wallball Shots
12 Toes to Bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball).

Coach Glassman’s concise “World-Class Fitness in 100 Words or Less” is perhaps some of the best fitness and life advice ever compiled:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

Sport is the pinnacle of the pyramid that is fitness. It is a key element in training. CFG is represented by athletes participating many sports: volleyball, surfing, skiing, climbing, dancing, soccer, hockey, roller derby, water polo, rugby, running, swimming, triathlon, fighting, softball, etc… Whether competitive or recreational sport is the play ground in which we not only test our fitness but in doing so also have a lot of fun. In the controlled atmosphere of the gym we strengthen and train basic motor patterns to prevent injury and earn body awareness. In sport we test these skills with the added variables of real world situations or opposition. Play is also very therapeutic psychologically. We are fortunate to live in one of the most beautiful places on this planet. Make some time to get out and enjoy it.

MLK Schedule Update

Today’s Workout:

Deadlift

5 Reps 65% WM
5 Reps 75% WM
5+ (max reps) 85% WM

Working Max (WM)= 90% 1RM

Then

Pick a distance to test on the rower for max effort (500m, 1000m, 2000m, 5000m, etc…). If you don’t PR, rest as needed and retest.

Monday we will be having an Open Gym From 10-1 Only. Please plan your workout accordingly.

Goats

Today’s Workout:

“J.T.”

For Time:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

From CrossFit.com:

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan July 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

A “Goat” is a motion or skill in which you are not as proficient as others. These motions may require more mobility work, technique practice, or strength. Sometimes you must put in extra effort on your own or outside of class to become stronger at your goats. Take a second to consider what yours might be and make a commitment to work on it as much as possible. Always feel free to ask for some help or guidance from your coaches if you need it!

Get Ready…

Today’s Workout:

Press

5 Reps 65% WM
5 Reps 75% WM
5+ (max reps) 85% WM

Working Max (WM)= 90% 1RM

Then

AMRAP 10
10 Push-ups
10 Pull-ups

The 2012 CrossFit Games are coming…

Support Your Local Hooker

Today’s Workout:

AMRAP 20:
Run 400m
15 Power Snatch 95/65

This Saturday at Elings Park the Santa Barbara Grunions kick of their 2012 season against local rivals Ventura. Kick off is at 1pm. Beers are 2$ on the field. We have a lot of CFG athletes playing and the Grunions have been coming to CFG for some fitness on Tuesday nights, so come on out and support our boys!

Workout Logs

Today’s Workout:

Back Squat
5 Reps 65% WM
5 Reps 75% WM
5+ (max reps) 85% WM

Working Max (WM)= 90% 1RM

Then

For Time:
10-9-8-7-6-5-4-3-2-1
Wallball Shots 20/14
Kettlebell Swings 1.5/1 Pood

Written records of your workouts are essential tools in your training. They give your training direction by helping you realize which skills you are strong in and which need more work. Journals show you a record of your hard work and give you evidence of your increased fitness. When we lift weights or scale workouts workout logs let us know what you have done before so your coaches can help you choose appropriate, yet challenging weights, skills, and volume. They can also help your attendance. No one likes to look at an empty journal that should be filled with WODs. It is not only important to write your workouts down, but to have your journal with you when you come to the gym.

I don’t care how you do it, but if you are looking for a well organized workout log solution I have teamed up with Metcon5 to create our gym custom journals. You can purchase one here. I highly recommend purchasing one at your earliest convenience. If you want to check one out before you buy I have a sample on my desk in the gym.

Women’s Self Defense Course With Miguel and Traver

Today’s Workout:
Banded Deadlift 10×2 EMOTM @ 50-60% 1RM

Then:
4x 400m Sprint
Rest 3 Minutes Between Efforts

Migs and Traver have created a very popular and very effective self defense course for the ladies. The general theme is “You have the right to be rude and inconvenient.” Both coaches are extremely well versed in multiple disciplines of martial arts and are great teachers.

This is from Traver:

“Together we have a combined 50 years of martial arts training, personal protection experience, and self-defense study, and will show you how to recognize, avoid, and if necessary, defend yourself during a potentially violent encounter.
This course will dispel myths about martial arts and self-defense, help you to identify the signs that a violent encounter is imminent, and teach you the practical skills necessary to defend yourself in any physically threatening situation.

TOPICS TO BE COVERED:
Fears, Myths, and Realities of Physical Assaults
Attackers and their Patterns
Safety and Situational Awareness
Using Your Body’s Natural Weapons
Physical Drills and Scenarios

This 4-hour seminar will be informational and physical in nature. Be prepared to think hard, get physical, and sweat. The techniques that will be taught are basic, but extremely effective. What is taught in this class, if used when needed, will save your life!”

Make Goals, Get Fitter

Today’s Workout

Press 10×2 EMOTM at 50-60% 1RM

Then
3 Rounds For Time:
Row 250
Max Reps Push Press 95/65

I have cleaned and prepared our goals board to be refreshed with a brand spanking new set of goals for the new year. Everyone is required to come up with 2 goals: one must be fitness related and one can be anything. Here are some tips when creating your goals:

1. Make them specific.
2. Make them realistic.
3. Make them something you actually care about.
4. Make them public (writing them on the board helps)

For more tips and inspiration check out Greg Amundson’s blog at http://www.crossfitgoalsetting.com/

Bring a Friend to Our Workout on the Beach Saturday!

Today’s Workout:
Box Squat 50-60% 1RM 10×2 EMOTM

Then
21-15-9
Goblet Squats 2/1.5 Pood
Box Jumps

Grab a friend and meet us at Goleta Beach this Saturday at 9:30AM (Regular classes cancelled). The forecast predicts sun so it would be awesome if we could get a few people to stay after for some Volleyball or Hooverball! I would be inclined to BBQ as well if we can get enough interest so shoot me an email if you are interested.