Blog

2011 Central Coast Clash

Today’s Workout:

For Time

Run 400m
5x
3 CTB Pull-ups
9 Kettlebell Swings 2/1.5 Pood
Run 800m
5x
3 Handstand Push-ups
9 Toes to Bar
Run 400m

This Saturday CFG will be closed due to the 2011 Central Coast Clash at CrossFit Ventura. CFV has always been a part of our extended CrossFit family and they always throw amazing events. We will be represented by Celina, Na, and Josh. Please try to make it down to CFV and support our Ragers as they battle it out. Heats will start bright and early and go into the early afternoon followed in true CrossFit tradition with a potluck and adult beverages.

Fight Gone Bad 6

Today’s Workout:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for 3 rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The 2011 Fight Gone Bad 6 Fundraiser is in exactly one month. So far only Na, Daxter, and myself have registered. To join team Goodland go here and create an account then join in the fun on Saturday, September 11th. We will be joined by friends from CPC as they hosted an amazing event last year. Even if you are new or haven’t participated in a CrossFit event of this nature please sign up and come throw down on “Fight Gone Bad” with us. It is really hard not to PR in that environment.

The Infamous Handstand Photo: An Elite Gallery

Today’s Workout:

2-2-2-2-2-2 Weighted Pull-up

Then:

AMRAP 10

10 Plate Overhead Walking Lunges 45/25lb
10 Burpees with a jump onto the plate

You will be missed.

Today’s Workout

Box Squat
10×2 @ 50-60% 1RM

Then:
“Annie”
50-40-30-20-10
Double Unders
Situps

Whitney and Benki will be leaving us to go on to the next step in their evolution as students next week. Whitney is moving to North Carolina and Benki will be shipping up to Boston for the internship phase of their doctorates. They are both OGs, awesome athletes, and good friends and it will be a shame to see them go, but I am excited that they are off to bigger and better things. If you see them in a group class this week be sure to congratulate them and wish them well.

Gluten: Excellent carbohydrate glue, not so excellent for your health.

Deadlift

3-3-3-1-1-1

Then:

4 Rounds For Time:
10 Deadlifts
Run 400m

Gluten is a protein found in wheat, barley, and rye. Due to its chemical makeup it has a very tough elastic quality and is hard to break down. This property of gluten is what gives bread the ability to expand and become bread, but it is also what makes it a problem for your digestive system. Proteins are typically digested in the stomach and small intestine, but due to its durability gluten is often left undigested and allowed to pass further down the digestive system, stick to the lining of the intestines and other hard to digest particles, or become food for putrid bacteria. This can increase the permeability of the lining of the gut causing “leaky gut syndrome.” Large levels of dietary gluten will contribute to inflammation and trigger autoimmune and inflammatory responses increasing the likelihood of several complications in the process including sepsis and organ failure due to bacterial translocation, Chron’s, Celiac, Diabetes, Asthma, Eczema, and Allergies.

Stance, Grip, and Position

Today’s Workout:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

There are 3 things you should always consider about before you ever move. They are your stance, grip, and position. If you don’t take the time to set up properly you are setting yourself up for potential injury (whether immediate or after cumulation of microtraumas) and less efficient motion. If you can learn to master setup and earn sufficient mobility not only will you be able to do more work in less time but also you will have less chance of injury and a greater chance of moving away from existing low level aches and pains.

Stance:
Think about where you should put your feet. We use different foot positions depending upon the lift we are performing. Learn them and use them. You might not realize this, but the ground is your friend. Without it you cannot create power. You want to create the best relationship with it possible to maximize your strength and give yourself a strong base.

Grip:
You may not always need to grip something to move, but if you do this is your next priority in setting up. Pronate, supinate, mix, or hook grip depending upon the situation. If you are using a barbell always make sure your hands are centered.

Position:
Position includes stance and grip, but takes things a step further. Generally you must first organize your spine and hips, stabilize your midline, then start to move. While moving you must continue to maintain position while patterning your movement properly. At first this will take a lot of conscious thought, but if you continue to put effort into proper motion over time it will become almost instinctual and you can spend more time thinking about workout strategy or going to your happy place.

Fight Gone Bad 6

Today’s Workout:

500m row*
21 115lb push press
500m row
18 115lb push press
500m row
15 115lb push press
500m row
12 115lb push press

*We will run heats on the rowers another acceptable RX scaling will be 50 reps KBSDHP 2/1.5 Pood

Last year’s aftermath…

Mark your calendars! Saturday, September 17th CFG will be hosting this year’s local edition of the annual Fight Gone Bad Fundraiser benefiting The Special Operations Warrior Foundation, The CrossFit Foundation, and The Sportsgrants Foundation. To participate you must register and create an account here. Make sure to join team CFG. Then you can use your Facebook page to bug your friends for donations so that you can PR on “Fight Gone Bad” in an amazing competitive, yet supportive atmosphere. Do not be afraid to participate. Scaling will be allowed so even if you haven’t been here long or you don’t think you are ready, you are. It’s also a home game so I would love it if we can show up in force.

About The Special Operations Warrior Foundation
The Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions and immediate financial assistance to severely wounded special operations personnel and their families.

About The CrossFit Foundation
The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as aims to enhance the quality of life and fitness of deserving families by sponsoring such worthwhile efforts as Infant Swim Rescue (ISR), providing exercise equipment, and other beneficial acts as determined by the Foundation.

About The Sportsgrants Foundation
The Sportsgrants Foundation, a registered 501(c)(3) nonprofit organization, was established in 2008 by professional athlete and social entrepreneur Scott Zagarino. As an advocate of the grassroots dollar and a veteran of event-driven fundraisers, Zagarino’s mission is clear: modernize the event driven fundraiser, activate one global fundraising team and provide “net donation” grants to charities. Sportsgrants’ patent-pending technology platform shifts the burden of event driven fundraising from the charity to the individual, creating efficiency and cost savings for the charity and choice and empowerment for the individual. To date, Sportsgrants has raised nearly $5 million and provided grants for a variety of charities and causes.

The Nine Habits Of Highly Healthy People

Today’s Workout:

Front Squat 3-3-3-3-3

Alternate Front Squat Sets With Sets Of Ring Dips To Failure.

Post Loads and number of reps completed.

Taken from www.charlespoliquin.com:

For years, business and motivational gurus have known that there are basic habits that seem to predict professional success and excellence. Books like
“The Seven Habits of Highly Effective People”, by motivational speaker and business guru Stephen Covey, PhD has sold over 15 million copies alone, to people hungry for the secrets of success.

We don’t yet have the perfect formula for long life, happiness and physical health, but a little careful distillation of the massive amount of research on health and longevity reveals that cultivating nine basic habits will significantly increase the odds of your living long, well and happily, in a robust, healthy, weight-appropriate body.

1. Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.

2. Eat fish and/or take fish oil. The Omega-3’s found in cold-water fish like salmon deserve the title of “wellness molecule of the century”. They lower the risk of heart disease, they lower blood pressure, they improve mood and they’re good for the brain. And if you’re pregnant, they may make your kid smarter!

3. Connect. And I’m not talking about the internet. In virtually every study of people who are healthy and happy into their 9th and 10th decade, social connections are one of the “prime movers” in their life. Whether church, family, volunteer work or community, finding something you care about that’s bigger than you that you can connect with and that involves other people (or animals) will extend your life, increase your energy, and make you happier. Only always.

4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study of four places in the globe where people lived the longest and were the healthiest noted that all four places were in sunny climates. Sun improves your mood and boosts levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D, a vitamin most people don’t get nearly enough of.

5. Sleep Well. If you’re low in energy, gaining weight, grumpy and looking haggard, guess what?- chances are you’re not sleeping nearly long enough nor well enough. By sleeping “well”, I mean uninterrupted sleep, in the dark, without the television on, in a relaxing environment. Nothing nourishes, replenishes and restarts the system like 7-9 hours sleep. Hint: start by going to bed an hour early. And if you’ve got a computer in the bedroom, banish it.

6. Exercise every day. Forget this 20 minutes three times a week stuff. Long lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles per day. Our bodies were designed to move on a regular basis. New studies show that merely 30 minutes a day of walking not only reduces the risk of most serious diseases, but can even grow new brain cells!

7. Practice Gratitude. By making a list of things you’re grateful for, you focus the brain on positive energy. Gratitude is incompatable with anger and stress. Practice using your under-utilized “right brain” and spread some love. Focusing on what you’re grateful for- even for five minutes a day- has the added benefit of being one of the best stress-reduction techniques on the planet.

8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. (So does eating about 1/3 less food, by the way.) If you’ve got a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)

9. Get the sugar out. The number one enemy of vitality, health and longevity is not fat, it’s sugar. Sugar’s effect on hormones, moods, immunity, weight and possibly even cancer cells is enormous, and it’s all negative. To the extent that you can remove it from your diet, you will be adding years to your life and life to your years.

CPC’s A Week of “Why’s” First Episode: Knees out.

Back to Real Life

Today’s Workout:

“Helen”

3 Rounds For Time

Run 400m
21 Kettlebell Swings 1.5/1 Pood
12 Pull-ups

Hope you had a great Fiesta. The run was lots of fun, but totally not Paleo. I have a feeling there will be lots of burpees going down on Friday…

Viva la Fiesta

Today’s Workout:

“Fiesta Gone Bad”

3 Rounds For Max Reps With a Partner (‘Cause you can’t Fiesta solo. It’s science.)
2:00 Medball Clean Wallball Shot
2:00 Handstand Push-ups
2:00 Sumo Deadlift High Pull 70/53
2:00 Rope Climbs
2:00 Tire Flips

Have a joyous and safe Fiesta. See you Saturday at 4PM at Harry’s if you want to go on a drunken running adventure.