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The CrossFit Journal

Today’s Workout:

4 Rounds each for time:
Parking Lot Shuttle Run x 4
15 Kb Swings 2/1.5 Pood
15 Sit-ups (Feet Anchored or GHD)
Rest 3:00 minutes between rounds

If you have never checked out the CrossFit Journal I highly recommend doing so. For only 25$ a year you can access their huge assortment of videos and articles on everything health, fitness, and CrossFit related. If you spend time clicking around the main page there are hours of videos and demos to check out as well. Furthering your knowledge can definitely help you to increase your work capacity, or simply help you kill some time.

Jump Rope Like A Girl…

Getting Through The Bar

Today’s Workout

Jerk Balance 1-1-1-1-1-1-1

Then
5 Rounds for Time
15 Medicine Ball Cleans 20/14
15 Wallball Shots 20/14

One of the more difficult aspects of the jerk for many athletes is getting through the bar to receive the load in an optimal position. This can be due a combination of several factors including tight shoulders, being a little slow, or fear. Ideally you want to match the vertical plane of the bar to the back of your skull directly over your spine. The jerk balance helps athletes focus on getting through the bar by simplifying the footwork of the jerk and starting in a staggered stance.

Welcome to CFG Website V2.0

Today’s Workout:

“Cindy”

AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

Welcome to our new and improved site. Take some time to check out all the new content and features. Please let me know if you find any typos or broken links. More features will be added over the next few weeks, but this baby is good enough to go live so lets start breaking it in. You all have a homework assignment this week. Go to the forum, create a user name and password, and start a thread in the “Workout Logs” column to post your workouts (subsequent workouts can be posted as a reply to your original thread). I will be able to see who has done their homework and who hasn’t so get it done by Friday or else motivational consequences will ensue that will affect the entire gym. We are a team and will be treated like one, so make sure you get on the people who drag their feet. There will be no excuses for not knowing your previous weights or scores as you will all have access to the forum to track your scores and the workouts will now be posted in the mornings. The forum is also a great place to post goals, questions, nutrition tips, or anything else health and fitness related.

I want to extend a special thanks to Chad for giving me advice on how to get started with the redesign and helping me with the site migration. Your help saved me countless hours of extra work, and for that I am very grateful.

How To Get Stronger: Put Heavy Shit Overhead. Repeat.

Today's Workout:

Find Your 1RM Snatch

Top Performances: Chris J. 185, Cristina 78.

Questions For Rob Orlando

Papa Bear

Today's Workout

Front Squat

3-3-3-1-1-1

Then

3 Rounds For Time

30 Second "L" Sit
20 Ring Push-ups
10 Front Squats 135/95lb

Top Performances: Jason B. 295 (110lb PR), Katie H. 145. Then Craig B. 9:29 (a visitor from Canada), Lucas 11:01

Krysta got the pleasure of meeting and hanging out with Coach Glassman, the founder of CrossFit, when she was at her recent Level 1 Certification down in San Diego!

Why Sitting Sucks.

Today's Workout

6 Rounds

1 Minute to get 15 Kettlebell Swings 2/1.5 Pood
1 Minute Max Distance Row

Score is distance rowed.

Top Performances: Ted 18:47, Christy 1424 (25lb DB).

Does your back often hurt after a long day of sitting? I know mine does. It's partially because you relax your posture more and more throughout the day and end up hunched over your desk, it's also partially due to the fact that your hip flexors are turning into a giant knotted mess. Your Psoas (see picture below) connects directly from your spine down into your hips. When it gets tense from hours of sitting it pulls on your back and pulls on your lumbar spine in an unnatural way. If you have back pain and sit a lot, which describes a lot of us because we work jobs that require hours of sitting, make sure you spend time opening your hips when we work on mobility. 

Here's your psoas. Look at the picture and you should start to get an idea of why sitting is slow death…

The 23:58 rule. K Star

Unscared

Today's Workout:

Handstand Progressions

Then

AMRAP 12

3 Handstand Push-ups
6 Chest to Bar Pull-ups
9 Toes to Bar

Josh has been raging with us for just about 3 months now. In that time he has shown that not only does he have incredible heart and ability to push through discomfort to finish nasty workouts, he also is brave enough to step up and throw his hat into the ring and compete. He participated in our Powerlifting Competition and is also doing the 2011 CrossFit Games Open. Josh is not scared or intimidated by workouts or competing, he is smart when it comes to accepting scaling advice and listening to cues, and most of all he has an incredible work ethic. It has been awesome to see Josh's progress in this short amount of time. Keep up the good work brother; it has and will continue to pay off.

Patience

Today's Workout

Find Max 3 Position Clean in 20 Minutes

Then

3 Rounds For Time

15 Hang Power Cleans 135/95lb
15 Burpees

Top Performances: Ryan 225, Cristina 93. Then Ryan 5:31, Cristina 6:40 (53).

"When the arms bend the power ends." Always finish your hip extension when Olympic lifting to put maximum power into your lifts. 

Fundraiser for H.E.E.A.L. and “Praying for Nina”

Today's Workout

AMRAP 20

15 Push-ups
12 Ring Dips
9 Push Press 115/85lb

Top Performances: Christos 5 (+2), Lucas 4 (+15+12+6)

Nina Fredeen

February 23, 2005 - February 21, 2011

"Nina is like a ray of sunshine. Once you meet her, it is hard not to fall in love and want to spend time with her. She is warm, full of sass and sweetness, with the most contagious sense of humor. It is hard to be around Nina and not smile, even when she is beastly! Her heart is generous and she is eager to be happy, even in the middle of turmoil. Nina's presence, like sunshine, brightens everything!" – Rosy Freeden (Nina's mother)

CrossFit Goodland and H.E.E.A.L. have teamed up to raise funds and support for some great local causes through the medium of a competitive workout. On Saturday, April 30th we will be hitting a WOD called "Nina" to honor Nina Freeden, who recently died from an inoperable brainstem tumor at the age of 5 just shy of her 6th birthday. Sign-up will cost 25$ and proceeds will benefit both H.E.E.A.L. and "Praying for Nina." The workout will be released next week, but you can sign up with the link at the bottom of the page.

What is H.E.E.A.L.?

Hope through Exercise, Energy, and Art for Life will serve as a facility in the Santa Barbara community that offers an alternative to traditional talk-therapy when dealing with grief and loss.  We will focus on creative and physical outlets involving exercise, energy and art to advocate healthy and holistic healing.

Sign up here.

This Saturday…

Today's Workout:

Muscle Snatch 1-1-1-1-1-1-1

Then

10 Minutes For Max Reps Double Unders

Top Performances: Dax 135, Jessica 68. Then Will, 523, Katie 374.

We will all be hitting the open workout regardless of whether or not you are participating in the Open. 9:30 and 10:30 classes are on as scheduled, with the people who are making a go at the games raging at 10:30. If you want to just come hang out feel free because we will need judges and will be celebrating with a little BBQ after all the working out is done. Feel free to bring a little meat, a side, or a few adult beverages to share.