Blog
Unbroken
Today's Workout
Push Jerk
1-1-1-1-1
Then…
For Time:
20 GHD Sit Up
20 DB Thrusters 45/25
20 Pull Ups
20 Push Ups
20 KB Swings 70/44
*Perform all sets unbroken or do burpee penalty. First break is 5 buprees, second break is 10 burpees, third is 15 and so on. Work on your mental toughness and see if you can get through this as fast as you can without stopping. Sit ups must be done without pausing. Once you pick up dumbells for thrusters, you must keep your dumbells above shoulder level. You may not come down from the pull up bars. Push ups are to be done with without taking a knee or lifting your ass up in the air. KB swings must not stop, holding the bell off the floor will not be sufficient. WOD borrowed and tweaked from CrossFit East Sac.
Post loads and times to comments.
Affiliate Team Competition Update
Happy New Year CrossFit Nation, We have opted not to give medals this year. Instead, the first place team that performs all workouts as Rx'd will be awarded 4 Spectator Tickets for the SoCal Sectional of the 2010 CrossFit Games. Click here <https://secure1.regsvc.com/registration/regPage.aspx?visit=7805095d-7df2-49bc-bf62-cf3bde85ecbf&db=72e99df6-3f2b-4662-a5b9-717207135b37&servertype=5&Loc=en-US&pageID=982> for more information on the event. Affiliate teams will be made up of 4 athletes (2 men and 2 women). Affiliates can register as many 4-person teams as they want. If, after forming your teams, you have 1-3 athletes who would like to compete, but can't find a 4th member, send me an email with their first and last name and we will put them on a list to form a "Hybrid" team. So what should you do???
Just wanted to give you an update for the CrossFit Ventura Affiliate Team Challenge on Saturday, January 16th. The registration window has been extended to Wednesday, January 13th, 2010. The cost for the event is $80 per team. The day will include three (3) Team WODs (can be scaled if needed) programmed by Dutch Lowy <http://www.dutchlowy.com/> . The first two WODs will be revealed on Thursday, January 14th. The third WOD will be revealed the day of the event after the first two WODs.
Each individual team should elect a "team captain." The "team captain" should then pay for & register his/her team by CLICKING HERE <http://clients.mindbodyonline.com/ws.asp?studioid=6460&stype=-8&sTG=27&sVT=26> (it is up to the "team captain" to collect the $$$ for his/her team). THERE WILL BE NO TEAMS ACCEPTED AFTER JANUARY 13TH. The "team captain" will then need to email us the first and last names of every person on their individual team by Wednesday, January 13th 11:59 p.m PST.
Friends and family are also welcome to observe and cheer! We will set up a table for t-shirts sales, so feel free to bring a representative to sell your affiliate's shirts at the event.
If you have any questions, please feel free to contact me at info@crossfitventura.com or by phone at (949) 290-6926.
- Colin and Huff
Get excited… Who is down to rage?
Today's Workout:
5 Rounds For Time
20 Wall Ball Shots
30 Kettlebell Swings 1.5/1 Pood
40 Double Unders
Post times to comments:
Midline Stabilization
A lot of people think that the main function of the abdominal musculature is to do sit ups on a swiss ball. This is however not how we were designed, as there were no swiss balls when spears and clubs were the key to catching some dinner. The main function of the abdominal and lower back musculature, in association with some pelvic muscles is to stabilize the spine under load or in any dynamic motion. Thus the "abs" are worked more effectively squatting than doing bosu crunches. Today's workout will require a lot of this core strength and stability even though the "abs" are not the primary movers.
Today's Workout
As many rounds as possible in 15 minutes of:
10 Supine Ring Pull-ups
10 "True" Pushups
Post number of rounds completed to comments.
*Definition of Supine – The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.
Success Journals…
CrossFit is measurable and repeatable, but only if you measure it and repeat it. This week we will all be getting Success Journals of some kind. Every time you work out you must fill out your journal. If you do not you will feel the wrath of a pissed off CrossFit trainer in the form of burpee penalties. Unless your name is Jeff Fielding, a crazy person who works out at CrossFit Pacific Coast, this should scare you into filling it out and tracking your progress. If you don't count it, it doesn't count. I have all my workouts logged back into my early days of CrossFit, it is a great tool for several reasons: 1) you know your scores and PRs on all workouts and motions, 2) you can track your progress and see evidence of your increased work capacity, 3) if you are ever bored or uninspired you can go back into your journal and try to beat yourself. Keep up the good work everyone. You are all starting to move like the animals that you are.
Today's Workout
Overhead Squat
3-3-3-3-3
then
reverse Tabata "L-sits"
Resolutions
Happy New Year! And new decade for that matter. New Years resolutions can be great, but one must be realistic in implementing them in life. Fitness is not some easily attainable month-long quest. Fitness comes about through chronic adaptation to exercise, and requires a lot of work. This is not to say that the work itself cannot be fun; however, as the rewards of increased fitness are well worth the blood, sweat, and tears it requires. If you are an aspiring athlete considering acting upon those desires to not only drop a few pounds and look better naked, but also to effect positive change in your life both physically and psychologically, then I highly recommend scheduling an intro and checking out CrossFit Goodland's brand of fitness.
Today's Workout
"Elizabeth"
21-15-9 rep rounds for time:
135lb Squat Clean
Ring Dips
post times to comments.
Randy
Today's Workout
"Randy"
75 reps for time of
75lb/45lb power snatch
Post load and time to comments.
The Year of the Goodland
I hope you are as excited for 2010 as I am. Big things are in the works. Have a safe and fun New Years Eve and ring in the new decade properly with friends and loved ones. Heres to all of you athletes whom I have met so far and to all of you whom I have yet to meet. There will only be a 12 noon class today, as I will be traveling to the far away land of Santa Monica for the evening, tomorrow we will be closed, and regular classes resume on Saturday.
Today's WOD
Front Squat 3-3-3
then
"Annie"
50-40-30-20-10 for time
double unders
sit sit ups
Post loads and times to comments.
I love you all.
Your Body is a Weight Too
Just because you don't have any equipment, does not mean that you cannot CrossFit. One of the beautiful things about CrossFit is that if you are motivated and creative, you can do a workout with whatever you have wherever you are. Burpees, squats, running, pushups, handstand pushups, swimming, etc… can be combined in constantly varied intense ways. This is not to say that you should avoid weights, they are also very important to athletic development, but there is freedom in realizing that CrossFit does not have to be contained in a box. Make the world your gym, and see your fitness increase (maybe get some weird looks from strangers too).
Check out this link of equipmentless wods…
Today's Workout
5 Rounds For Time
(75lb/45lb)
5 Strict Press
10 Push Press
15 Push Jerk
post times to comments.
The Title of this WOD Scares Me
Rob starting to get the hang of the clean.
Today's Workout
"Religion"
5 Rounds for time
max reps bodyweight back squat
7 burpee box jumps
post load, number of reps, and time to comments.
Back To Work
I hope you all had a great holiday, and ate and drank a lot with your families like I did. Now it's time to get back to work and bring the intensity.
Today's WOD
Deadlift
3-3-3
then
1/2 Cindy
post loads and number of rounds to comments.
IMPORTANT NOTE:
CrossFit Goodland will be closing after the noon class on Thursday the 31st and re-opening on Saturday the 2nd for group and olympic lifting classes.
