CrossFit Goodland

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.

 

Merry Christmas

Today's Gift

150 Burpees For Time

post times to comments.

 

The Good Old Days

 

We used to play a yearly mudbowl every Christmas break in high school. Funnest game ever. I miss you boys.

Heading home to Sacramento tomorrow morning. I'll be back Sunday and it will be back to business as usual. January is going to be a great month, and I'm excited to see the continued growth of our budding community into the new year. I hope you all have an amazing Christmas and enjoy the family time. I know I will. I'll post some good bodyweight/low equipment wods from home. So keep up with the CrossFIt!

Today's Workout:

As many rounds as possible in 15 minutes:

3 Pull-ups
6 Deadlifts 225lbs/135lbs
9 Tire Jumps (on both tires)

post number of rounds completed to comments. and have a merry christmas.
 

Skill Builders

Great OHS work Christos. Especially for your first time!

 

Today's workout is not just a workout, its a prerequisite. If you can't overhead squat, you can't snatch. Many of the skills we learn are prerequisites, or strong correlates to other motions. By keeping programming varied, and concentrating on the specific skills of the day, your arsenal of motions will increase very quickly. This is not to say that some motions don't take a lifetime to perfect, but today you will be killing two birds with one stone.

Today's Workout:

Overhead Squat

3-3-3-1-1-1

post times to comments.

Thanks CPC

Rob's ridiculous range of motion on SDHP. Chin to bar is all I ask, I think its hitting your forehead.

 

CrossFit Pacific Coast's holiday was my first true Holiday Party experience. I don't know if I enjoyed Baker's rendition of the "Night Before CrossFit" or the shenanigans that followed more, but it doesn't matter. The whole event was a great experience, and a reminder of the type of community we are starting to build here in Goleta as well. I am excited for the New Year and all of the new athletes and friends who will become a part of this ever increasing CrossFit community. 

Today's Workout

All for time

Row 1000m
21-15-9 
GHD Situps
Back Extensions

Post times to comments.

CPC XMas Party tonight.

  

Eric made sure to clarify that although it is no longer politically correct this is in fact an Xmas party and not a holiday party, which is more of a cop out than anything. We will be meeting down at CPC at 7. Then heading to Union Ale to finish the job. Although this is not on the invite I hope someone wears an awful holiday sweater. Also there is a white elephant gift exchange (<20$) to start the night off. 

Today's Workout

3-3-3-1-1-1 Power Cleans

then 

3 sets of max reps of muscle ups.

Post loads and # of reps to comments. 

Winter Closures

Hopefully we will be seeing more of Monica in the New Year as well. Ha ha.

CrossFit Goodland will be closed from Christmas Eve (24th) though the Sunday after (27th). I'm going home to hang out with my family and take a few days off. I hope everyone enjoys their holiday, and comes in ready to DW (do work) in the new year. There is a lot in store for both us here at CrossFit Goodland and the CrossFit community here along the Central Coast in 2010. Starting with Ventura's affiliate team competition in January, and a WOD Challenge here at the Goodland. More details to come...

Today's WOD:

"Helen"

3 rounds for time

400m run
21 1.5 pood kettlebell swings
12 pull-ups 

Post times to comments: