CrossFit Goodland

The Clean

 

 

When you clean, you are not pulling the load with the arms. You are jumping to load off the ground with your legs. "When the arms bend the power ends." This means that full hip extension should be reached before allowing the arms to bend and dropping under your now weightless load. Note the bar positioning on this guy's impressive belly. It is literally touching it on the way up. The shortest distance to move a bar is in a straight line, this is how we achieve that line. Keep those lats active and that bar in tight to the body. Do work.

Squat Clean

3-3-3-1-1-1

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Are you ready for some (flag) football?

CFV Intramural Football from Faith Reynado on Vimeo.

Tomorrow at 10AM, at Carpenteria State Park, we will be playing flag football with our friends from CrossFIt Ventura and CrossFit Pacific Coast. Please come and play if you are around!

Today's WOD:

Run 5k

post times to comments.

Travel Safe My Friends

 

Have a safe drive home everyone. There are a lot of cars on the road today. Enjoy the family time and the food.

Today's Workout

Back Squat

3-3-2-2-1-1

then max reps Handstand Pushups

Post loads and numbers to comments:

 

Thanksgiving Schedule

 

(KJ and Danielle visit for some lunchtime fun)

We will hold regular classes Wednesday, but will be closed for the long weekend Thursday-Sunday. If you would like to schedule an intro or class, I'll be around. Email or call me. I plan on using this time to get caught up on everything and enjoy a little turkey and football. 

If anyone is interested Thanksgiving Day may involve a run up La Cumbre Peak in the AM. Let me know.

Today's WOD: 

"Tabata Something Else"

8 rounds work (20/10) consecutively (no rest between exercises) on

pull-ups
push-ups
sit-ups
squats

score is total number of reps in all rounds. post to comments:

My favorite lady

(Dave stopped laughing when he was visited by a certain CrossFit mascot clown)

Today's workout is short and intense. You will probably hear me say that about nearly every WOD, but this lady has always held a special place in my heart. "Grace" is 30 reps for time of a 135lb clean and jerk. Just a few minutes of violent, controlled rage counts as a workout for an entire day. This means that those minutes may involve some serious oxygen debt, but intensity is the key to fitness. Feel free to yell a little and let that animal out of the cage.

Today's Workout

30 reps for time

135lb clean and jerk

Scale as needed
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Save UCSB ESS!

Today from 12-2 PM UCSB ESS students, faculty, and alumni are having a rally at the RecCen to try to save to program. Due to budget cuts the ESS, or Exercise and Sport Studies, department is scheduled to be shut down after this year. I know that the ESS program was an important and fun part of my college experience, and ultimately the program yielded me a minor in fitness instruction, which is now what I do for a living. So show up and help support keeping the ESS department alive and running at UCSB. Who knows if they are going to let me, but there may even be a lady named "Grace" showing up at the event.

Today's WOD

3-3-3 Strict Shoulder Press

then

10-9-8-7-6-5-4-3-2-1

knees to elbows
2 pood kettlebell swings

Grand Opening Video

This is Eric Olsson's and my first attempt at a CrossFit Video. Many more where this came from. Thanks again to everyone who came and hung out. Many more where that came from too.

Today's WOD

"Nancy"

5 rounds for time:

400m run
15 Overhead Squats 95lb/65lb

Quick and painless

 

(Smitty in South Africa)

Today's Workout:

3 rounds for time

10 deadlifts (275/185)
50 double unders

post times to comments.

Front Squat

 

The front squat is performed by doing a full squat while holding the bar in a shoulder rack position. This position requires a large amount of shoulder and arm flexibility that can be challenging for beginners. The front squat is a great tool for developing core stability, as balancing the load requires tremendous activation in both abdominal and spinal musculature. The rack position is important to learn and master because it is a prerequisite to the "catch" in olympic lifting. You can't catch a bar you don't know how to receive. Some important things to think about are keeping your weight on your heels (as with any squat), and keeping those elbows up high in the bottom position to support the load. If your elbows drop so will the load. You can't tell from this picture, but Grant's elbow position is excellent.

Today's Workout:

Front Squat

3-3-3-3-3

post loads to comments. 

Overwhelming Gratitude

(Strong enough to beat you up, fast enough to run you down. Miguel "No Bullshit" DeCoste.)

There is no way that I can thank the athletes and friends who came to the opening gathering enough. You are all more than my friends, you are my family. I owe everything that I have and have accomplished to all of you. The community CrossFit fosters is absolutely incredible. Miguel says it best, "Man, CrossFit is just no bullshit." It's so true. CrossFit gives us the tools to strip away a lot of the artificial bullshit by which we are constantly bombarded, and in doing so empowers us to realize that we are in control of our fitness and our lives. I don't even look at this gym as a job, I would and have been doing this for free, but unfortunately I have to cover certain costs (and eat). True fulfillment comes from having dreams and having the courage to follow them. One of the most important things I have learned recently is that whether it works out or not if you truly lay it on the line, you will be satisfied. Fight on.

PS: a pair of black arnette sunglasses were left after the opening. email me to claim. also who owns the round tupperware container? KJ your brownies are incredible I'll get you that tupperware soon.

Today's WOD

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

post time to comments.