Blog

Take only pictures, leave only sweat angels

Today’s Workout:
A: High 2 Position Snatch (Tall, High) 3x 1,1
B: Mid Hang Snatch 1-1-1-1-1-1-1

Then:
1200m Run @75% Effort
800m Run @85% Effort
400m Run @95% Effort
200m Run @100% Effort

Rest in a 1/1 ratio with work

This was what I walked into yesterday morning. I hate having to do these posts as much as you guys hate reading them, but they are obviously necessary so please read this picture story. I have noticed a lot of trash and random items being left around the gym lately. Please do your part to help keep our box clean and orderly.

This:

Equals This:

Which leads to even more of this:

The buckles take chunks out of the wood and metal when you forget to move them up. If you are advanced enough as an athlete to use the rings you are advanced enough to take care of them.

Also, it’s fine to bleed, but please use the bleach spray wipe down any DNA you leave behind.

Please start using these:

This is from a still of Cal Strength’s live stream… At least we didn’t have a Shankle run through our wall.

The Set Up

Today’s Workout:
A: Heaving Snatch Balance 5x 2-3 Reps
B1: Pull Up 3x 4-7 Reps 2021
B2: Weighted Plank Rotation

Then:
AMRAP 15
8 Deadlift 205/115
8 Box Jumps 24/20
8 Toes To Bar

Deadlift Set Up Points:

1. Heels about hip width apart.
2. Bar over the midline of the foot.
3. Grip just wide enough to not drag your hands on your legs.
4. Set your spine in a neutral position.
5. Take a deep breath and pull hard without giving away position.

Friday Inspiration

15 Minutes Handstand/HSPU practice

Then:
AMRAP 20
30 Double Unders
5 Ring Dips
10 Air Squats To Ball

Slouching is for Suckers

Today’s Workout:
A: Split Squat 5x 3-5 Reps 3010
B1: Pressing Snatch Balance 4-2-1-1
B2: “X” Superman 10x 0204/Flying Superman 3x 10, 10, 10

Then:
1000m Row Time Trial

By: Coach Brendan

When our ancestors were done after a long day of hunting and gathering, they would rest and save precious energy by slouching and letting tendons, ligaments, and bones hold them up as opposed to their muscles. This saved precious energy and gave relief to muscles that had been active for hours on end.

You, on the otherhand, most likely did not spend the day chasing wild buffalo. Most of us spend a great deal of time sitting, whether it be at work, in the car, watching TV, or just eating dinner. This has caused an epidemic of dormant hunchbacks, working for hours in front of a computer only to relax from a long day of sitting with…more sitting.

If you have trouble maintaining a straight back during a deadlift, keeping an upright torso in a squat, or even just standing for more than an hour, chances are your posture could use some work. It’s not enough to only organize your body for a lift, organize yourself whenever possible. In fact, I bet you caught yourself slouching as you read the title.

Try this: each time you find yourself slouching throughout the day, treat yourself to 25 hollow rocks.

Or you could always invest in one of those awesome floating chairs from Wall-E and live life that way…

Welcome To Team CFG!

Today’s Workout:
Gymnastics Skill Work
Handstands
Skin the Cat/Muscle Up Progressions

Then:
“Amanda #1″
5 Rounds For Time (minus 12min rest):
100 Doubles Unders
20 Burpees
Rest 3 Minutes

Meet Aaron (Rudy if you like to tackle dudes wearing short shorts), Nick R., Charles, and Tyler C. These guys are studs and quick learners so they will be a great addition to our community. Make sure to make them feel welcome when you see them in the group classes!

Compete Damnit.

Today’s Workout:
A: High 2 Position Snatch 3x 1,1
B: Mid Hang Snatch 5-7x 1

Then:

“The San Francisco Crippler”
For Time:
30BW or 225lb (if BW is over 225lb) Back Squats
Run 1 Mile

Last Saturday or ladies rocked the 2012 Santa Barbara Open Powerlifting Championship. Jes and Na stepped up for their first powerlifting competition and killed it. Na set a State Record with her deadlift and Jes won “Best Lifter” for the ladies overall. More importantly everyone had a great time and PRs were abundant. Next time you are on the fence about joining team CFG at a competitive event by all means go for it!

Here are some upcoming opportunities that you still have time to train hard for…

Santa Barbara Rugby 7s at Elings Park in July
Cal State Games at CF Invictus this July
Pier to Peak Half Marathon up a big fucking hill this September

Share any others you are interested in doing to comments. I’m sure someone at our gym will join you.

Mental Gymnastics By Coach Na

We’ve all been there. It’s time to find our 1 rep max lift and the one big thing getting in our way is our brain. As smart as we homo sapiens are, we also have the ability to mentally limit our physical capabilities with anxiety, fear, and doubt. This past weekend, I had a wonderful experience of competing in the Santa Barbara USPA championships (Thanks to peer pressure from Jes Sherman). One thing I noticed was that there was A LOT of resting time in between each lift. Meaning, there was a lot of time for me to screw myself over mentally. We all need a reminder (including myself) on how to mentally prepare for these situations, whether it’s in our own crossfit gym or at a national meet. Here are some suggestions I have thought of that could help.

1. Be consistent in your pregame routine.
We are creatures of habit and having a routine that leads up to your big event may help you maintain your “game”. Whether it be listening to Rage or meditating, do what makes you feel at ease and comfortable.

2. Mental Imagery
Close your eyes and visualize yourself from an audience’s perspective doing that perfect lift you’re aiming for. Then, imagine yourself doing that perfect lift from your own perspective. For example, I had a mental block for a period of time doing my back tuck (flip without hands). Before doing the skill, I always had the image of the floor close to my face and landing on my hands and knees. And guess what? I always ended up landing on my hands and knees. Without knowing, I was already setting myself up for failure. My coach told me to erase that image and just imagine myself doing the back tuck perfectly. Surely, I started landing my tucks one after the other. Instead of focusing on your mistakes, focus on doing it right. We all have bad habits or imperfections in our technique, but erase all the negative and feel yourself doing that perfect lift.

3. Trust yourself
Trust yourself and your training. Simple as that. Erase your doubt and step onto the platform with confidence. Don’t be afraid of the barbell; make the barbell be afraid of you.

4. Better to be safe than sorry
Tame that ego of and start out with a weight you’re 100% confident in achieving. There is nothing to lose, but so much to gain (confidence, practice, technique) by starting out with an easy lift.

5. Have Fun!
The point of all of this is to have fun! Don’t take yourself too seriously if you mess up. Pushing yourself to excel will always be a good learning experience whether you’re in last place or first. We should all reward ourselves for getting out of our comfort zone and pushing our limits. Beer and steak anyone?

The PR Board

Today’s Workout:
A: Overhead Squat 6x 2-4 Reps 32×1
B1: Strict Pull Up 4x 2-4 Reps
B2: Plank Rotation 1/3, 1/2, 1/3 of Max Effort Test

For Time
400m Row
30 Sumo Deadlift High Pull 95/65
25 Pull Ups

Please help us track your PRs when they are gym records by adding them to the PR section at the front of our white boards. It is no secret that I am once again a bit behind on updating our record boards. This is a great problem to keep having because it means that we are collectively getting fitter, and I need your help to catch up/stay more on top of it. From now on if you do not add your gym record scores to this list they will not be updated. Also, please do not write anything other than PRs and records on that section of the board. Keep up the good work.

Heavy Musings

Today’s Workout:

“Nancy”
5 Rounds For Time
Run 400m
15 Overhead Squats 96/65

Watch, think, and learn.

Nip It In The Bud

Today’s Workout:
A: Split Squat 4x 5-8 Reps 3010
B1: Pressing Snatch Balance 4x 2-3 Reps
B2: Superman 4x 7-10 Reps

Then:
For Time:
100 Double Unders
21-15-9
Power Snatch 95#/65#
Ring Dip
100 Double Unders

Today Brendan reminds us to take care of out tight/hot bits and be the supple leopards we were meant to be…

We’ve all been there. You finish the workout, heart pounding through your chest as your body seeps sweat into the mat. As you regain your breath you start to realize not only where you are, but you become aware of a nagging pain in your shoulder. You’re too tired to stretch now so you go home, hoping the pain will subside. Maybe it does, maybe it doesn’t. Sound familiar?

The Rage motto on the back of our shirts is great, but at what expense? Too often we neglect the warning signs our body is sending us or pass them off as part of the “Rage” experience. There is a significant difference between pain and soreness. Sure that line might be blurred as you collapse after a 500m row, but if you feel pain after a workout, be it ten minutes or twenty four hours after, chances are something is wrong with the way you are moving. Pain is not natural, pain is the body’s way of telling you something is wrong. So the next time you finish Fran and find yourself with a nagging shoulder, or finish a run and have to ice your sore back, take the time deal with your injury. Ask the coaches, do some research on your own, but don’t wait until you tear a rotator cuff or slip a disc to start improving your mobility and positioning. Nip that injury in the bud.

By Coach Brendan

Embrace the ISO

Today’s Workout:
Gymnastics Skill Work:
Skin The Cat
Handstand Hold

Then
EMOTM 15
7 Box Jump Overs 24/20 (it’s exactly what you think it is)
5 Deadlift 245/155

Why so many isometric exercises? By Coach Na.

You may have noticed since starting the Olympic lifting cycle that we have been practicing a lot of isometric exercises (ie. Plank holds, superman holds). Meaning, exercises that contract a particular muscle group without moving through any range of motion. Beside the fact that it makes us “feel the burn” or sweat more than we do when running, what’s the points of these “boring” or static exercises? Although a lot of us crossfitters would rather rage through a WOD that requires multiple movements at high intensity, it is also important to practice and condition the stability of our midline. The more stable the core, the better power transfer you’ll have from your hips to the barbell when doing these Olympic lifts. Most importantly, having strong stability muscles will also help prevent injury in your spine. It is also crucial to practice these isometric holds in PERFECT form. Practicing stability exercises in bad form will not only teach your body to stay in that bad position during crossfit movements, but also increase our already existing imbalances in our muscular anatomy. This will ultimately lead to a higher risk for injury. So the next time you have to hold that side plank and watch the time tick by slowly, really focus on keeping your body as tight as possible in a STRAIGHT line. Try your best to resist your butt from drooping down or lower back starting to curve. Lock out those knees, squeeze your glutes together, and tighten your abs. And finally, Breathe! You won’t regret it when you get those PR’s at the end of our Olympic Lifting cycle.

-Coach Na