Pullups Galore!

Great job today cranking out those pull-ups! Many of you have made a huge improvement over our last heavy pull-up group workout. Way to impress! Thanks again for coming out and creating such a great environment for all of us to push ourselves in. We are very optimistic that soon, with an actual location, all of us will be able workout in this kind of environment much more often (or every day if your hardcore!) Our search for a location has been going strong lately and we will keep you updated as we become more definitive on where our "box" is going to be.

Trivia Question #5 (6 points): What is the primary reason we prefer to use an Ab-Mat when we sit-up over just a regular sit-up?

W.O.D Sunday 6/1/08

Shoulder Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5

A useful video on the press

Tomorrow

Like always, we will be having our free Saturday workout tomorrow at noon. We will be meeting in front of the recreation center at UCSB. From there, we will make our way over to the outside pull-up bars (you can meet us there as well if you know where they are). Make sure to call me or Huff if you have any questions. We have a great workout lined up and we're hoping to see you all there to fight your way through it!

Crossfit Trivia Question #4 (4 points): What is primary difference between what we call weightlifting/throwing and what we call gymnastics?

W.O.D 5/31/08

Come tomorrow and see...


Random video I found... but I do miss the awesome people at NSC

Celebration

Faith & Bill show off some serious horse power

In case you didn't know, tomorrow is Huff's birthday. Happy Birthday Bill! I say "Let the celebration begin!" And what's the best way to celebrate?... scroll down and check out Bill's Celebration Workout we got planned for tomorrow. If you don't see fireworks after this workout, you didn't "celebrate" hard enough!

Crossfit Trivia Question #3 (worth 4 points): Which two military programs (any country) currently use Crossfit as their primary PT?

**Bonus Question! (worth 2 Points): What age will Bill be turning tomorrow? (Faith, you can't answer this. Sorry! Oh, and everyone else can only guess once)

W.O.D Friday 5/30/08

"Celebration"

For Time:
40-30-20-10
Thrusters (45#)
Burpees


Yeah Burpees!

Specialization Is For Insects

Ken scores 4 big points in our Crossfit Trivia Game by being the first to answer what IWCABTAMD stands for. IWCABTAMD stands for Increased Work Capacity Across Broad Times and Modal Domains. In case you don't know it yet, that is our ultimate goal with Crossfit. In simpler words, we want to increase our ability to do a lot of stuff (increased work capacity), no matter how much time we have (broad times), and no matter what kind of activity we are doing (modal domains). I think Robert Heinlein makes a good point in this quote:

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects”

Crossfit Trivia Question #2 (worth 5 points): How does Crossfit define strength?
**The answer I'm looking for must be 5 words or less**

W.O.D Thursday 5/19/08

Rest


"Take the work out of your workout....Hawaii Chair"

Crossfit Trivia

Nick Conn "resting" during his last set of The Bear...

We've been long overdue for a good old game of CrossFit Trivia! Here's how it is gonna happen:

1.) Every day for the next 15 days, I will be including a Crossfit Trivia question in the daily blog. Whoever is first to post an adequate answer to the comments will receive the points for that day.
2.) Different questions will be worth different amounts of points.
3.) The winner will be whoever has the most amount of points at the end of the 15 days.
4.) The prize for winning will be... a free Crossfit T-Shirt from us (when we have them available)
5.) Bill, Nick, and I are not allowed to participate.

SO, are you ready for the first question? It is worth 4 points:

What do the letters IWCABTAMD stand for?

W.O.D Wednesday 5/28/08

As Many Rounds In 20 Minutes Of:

400m Row
10 Overhead Squats (m: 95#, w:65#)
20 Pushups

Post # of Rounds To Comments

Keeping Score

Do you keep a journal of the results from all your workouts? It doesn't take much time to log what you did for the day and it is incredible useful for several reasons. The major one being you can track your progress. If you see that your times are getting lower on certain workouts and your weights are getting heavier on others, you are progressing. That is a good thing. If your numbers are not getting better, something is wrong, and it is very important that you notice if that happens. Then you can experiment with your diet, sleep, or anything else you want and see what happens to your numbers in your workouts. If they improve, your headed in the right direction. Another reason to keep track of your "scores" in your journal is because when a workout comes out that you've done before, you can check out your previous weight or time and really use it as motivation to push yourself harder and get a better score.

So, get a journal already! What are you waiting for?

W.O.D Tuesday 5/27/08

With a continuous running clock do one pull-up the first minute, two pull-ups the second minute, three pullups the third minute... continuing as long as you are able.

*Use as many sets each minute as needed.

*Post number of minutes completed to comments

Reice The Beast!

It was a blast witnessing little Reice's tremendous effort (and awesome haircut) in our workout. The kids a stud! If he keeps up with Crossfit, and continues to work as hard as he did yesterday, I have no doubt that he will grow up to be an incredible athlete. Reice got me thinking about the benefits that Crossfit can have for kids. Eventually, I found myself checking out the Crossfit Kids website and found a huge community there that is bringing elite physical fitness to kids of all ages. From what I have seen and heard, it is an incredible program that has been having great success with getting youth excited and excelling in fitness. Crossfit Kids even has it's own monthly journal and certification program. It is all very cool and worth a glance, especially if you have kids or spend a lot of time working with kids.

Have a great Memorial Day tomorrow and good luck to those who are participating in one of the many Crossfit affiliates' Trevor Win'E Memorial!

W.O.D

"The Bear"

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds, Rest Between Rounds as Needed
Post Loads To Comments

**please check out the following video for the rules regarding this workout

Tough

If I had to describe the men and women of our crossfit community in one word, it would be "Tough". No matter how difficult the workout is, you guys always seem to suck it up and push yourselves through it. In fact, in the past 2 months we've been having our Saturday workouts, we've yet to catch anyone not giving it their all. All of you guys have been flying through these workouts. It is an absolute pleasure to watch you guys in action. Hats off to Amanda today; she absolutely TORE IT UP! Great effort! We hope to see all you weekend warriors again next Saturday.

W.O.D Sunday 5/25/08

Rest

Who Knew...

that skeletons could talk! Check it out!



gotta watch those hidden calories. Hell, the towel I scarfed down last week is 121 calories alone! I hope this video inspires you all to make sure to count calories from all the office supplies you consume. Too bad the video ends before we get to learn how make babies look younger! Hahahaha!

**"I saw the brocket , and it just had to be inside of me"**

Anyway...
Can't wait to see you all for tomorrow at the track. Hopefully it won't be raining like this morning. If the weather is questionable, make sure to give me or Bill a call before you head out. We may have to cancel the workout if it is looking too ugly.

W.O.D Saturday 5/24/08

At the UCSB Track:
4 Rounds For Time:

400m Run
50 Box Jumps

Déjà Vu?

Well, two weeks ago, I posted this picture and posted that our Saturday workout was going to be held at the UCSB Track. Unfortunately, I wasn't aware that the Relay For Life was scheduled to be there that day and we had to change our plans last minute. I hope this week won't be a case of déjà vu! That being said, our workout this Saturday will be held at noon at the UCSB Track. There is a parking garage right across the street. If you need a map, look no further and just click Here. We hope to see all you there. Don't be scared to come out and join us if you haven't yet...us crossfitters won't bite you (please don't be offended. It's not that you wouldn't taste good, you just are not "zone" approved)

W.O.D Friday 5/23/08

3 Rounds For Time:
21-15-9
Muscle Ups

2 pood Kettlebell Swings

*the sub for a muscle up is 3 pullups, 3 dips
(no shame in jumping pullups or jumping dips. do what you can!)

UFC Fighter BJ Penn demonstrates the Muscle Up. He is also fighting this Saturday. Anyone gonna watch??

To Those Who Fly Solo

It is a very nice commodity to have someone next to you giving you support when you are giving a workout your all. However, not everyone has that luxury (although many of us will soon!) Here is a poem I found online (I'm not sure who wrote it) that goes out to all of you who push yourself so hard even when no one is watching...

For I crossfit alone,
I must go it on my own.
Pointed at and misunderstood,
by those who wish they could.
I push the limits of my body
and the limits of my mind,
and leave all of the common folk,
and all the like behind.
Few do come to follow me,
but who would want to try.
when the outcome is a workout,
one that makes you want to die.
But if your will is iron,
and your mind is keen and strong,
then together we will conquer all,
and prove the common wrong!

W.O.D Thursday 5/22/08

"Filthy 50"

For Time:
50 Box Jumps (24")
50 Jumping Pullups
50 Kettlebell Swings (35#)
50 Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball Shots (20#)
** You can replace Wallballs with Thursters (45#)
50 Burpees
50 Double-Unders


Yup, even some guys from Muscle and Fitness Magazine recently checked out Crossfit. I bought that month's mag and the article on Crossfit was one of the only ones in it with no curls, no swiss balls, and no steroids...

Nutrition

A theoretical hierarchy for the development of an athlete

Nutrition plays an huge factor in our development as athletes (yes, we all are athletes). In fact, it affects every aspect of our training and performance. You would not expect a race car to get a top performance without top-grade fuel. The same goes for your body. You should not expect yourself to able to achieve your potential without a top-grade diet. The current popular fad diet of high carb, low fat, and low protein not only blunts our progress towards fitness, but also causes numerous health problems. Our risk of heart disease, diabetes, high blood pressure, obesity, etc... are all largely due to this high carb, low fat diet. The science supporting this is concretely sound. But don't believe me because I say so. Google "hyperinsulinemia", read Good Calories Bad Calories by Gary Taubes if your interested. Educate yourself...

Crossfit largely advocates the Zone Diet. Why? Because it works! We are a fitness program based on observable results and we have found no better results for fitness or health than with this diet. But again, don't believe me or crossfit just because we say so. For 2-4 weeks, really give it everything you got (it gets easier after 2 weeks because your addiction to large amounts of carbs begins to go away). If you like the results, stick with it. If not, at least you gave it a try right? Click Here for a PDF link with information on the Zone Diet. If you want more information, go to the store and pick up Mastering The Zone by Berry Sears. And if you have any questions, just send me an email. I'd love to help.

W.O.D Wednesday 5/21/08

Rest

Certified At Last

As many of you know, I got certified at One World this last weekend. I had a great time. I got to hang out with tons of big name crossfitters including Nicole (see above), Freddy C., Boz, Jolie, and Tony Budding. Although Glassman wasn't there, I really feel that Tony did a great job of taking charge and his lectures were very intriguing . I've come back very inspired and ready to teach all you what I've learned from the cert, from training in Santa Cruz, and from doing a tremendous amount of research and practice here in Santa Barbara.

I want to thank all of you who have been extremely supportive of Bill and I. The emails, the comments, the phone calls... all of it has given us even more reason and determination to continue what we are doing and to pursue our dream of opening an affiliate. I can think of nothing better than to help create a strong community of unbelievably dedicated and personable people who understand the importance of being fit and thrive to achieve their fullest potential. It is to you that we dedicate ourselves. It is because of you that we continually work so hard to educate ourselves, to strengthen our ability to communicate what we know, to keep searching diligently for a spot to affiliate, to continue our Saturday workouts, and to post in this blog as often as we can. This is for all of you. For your unwaivering support, unmatched enthusiasm, and unconditional encouragement. Thank you...

W.O.D Tuesday 5/20/08

Practice and work up to your max Clean and Jerk

(do not move up in weight until you feel your form is very good)


Can you find me in the pic below?

What The...

I leave for 1 weekend and you all start going crazy and decide to go push some cars??? Seriously, you guys are crazy! Haha, only the twisted mind of Huff would think of such cruel and unusual kick ass workout! I wish I could have been there. From what I hear it was a lot of fun and you guys gave a tremendous effort.

But don't think I slacked off this weekend just because I wasn't pushing cars. A little dose of "Fran" and "Fight Gone Bad", along with lots of form work, and I'm pretty spent. I had a blast at my cert and I'll be letting you guys know how it went as the week goes on...

W.O.D Monday 5/19/08

5 Rounds For Time:
400m Run
7 Hand-Stand Push-Ups

Gone For The Weekend

Sorry for the late-night/short post... I just got to Santa Cruz and I'm preparing for my Cert this weekend! If I can't get some quick posts in at the hotel, I'll be back posting on Sunday.

NEWS FLASH - This Saturday, 12pm, Huff will be running a free workout at the Dos Pueblos High School Parking lot. He's got a real fun workout planned for you guys. You won't want to miss it. I really wish I could be there!

Check out link for campus map:

http://www.dospuebloshighschool.org/images/documents/dphssitemap.pdf
The address is

7266 Alameda Ave.

Goleta, CA 93117

If you need directions or a ride there, Bill would be happy to help set up a car pool. Give him a call at 949-290-6926 or email him at huffyhuff@gmail.com

Here are the workouts for Friday through Sunday:

W.O.D Friday 5/16/08

For Time:

21 Bench Press (bodyweight)
15 Pullups
9 KettleBell Swings
15 bw Bench Press
9 Pullups
21 KettleBell Swings
9 bw Bench Press
21 Pullups
15 KettleBell Swings

W.O.D Saturday 5/17/08

Find Huff, he'll show you an awesome workout


W.O.D Sunday 5/18/08

1 min Deadlifts (m: 135, f:95)
500m Row Sprint
2 min rest
1 min Weighted Situps (m:30, f:20)
500m Row Sprint
2 min Rest
1 min DB Thrusters (m: 35 each db, f:25)
500m Row Sprint
2 min rest
1 min Weighted Dips (m:25, f:15)
500m Row Sprint
2 min rest
1 min Jumping Bar Squats (45 for both sexes)
500m Row Sprint

**Keep track of total reps for each round. For every 15 seconds it takes to complete the row, subtract 1 rep from your score. Your total score is all of your reps added together (including subtractions from the rowing)

Listen to Burg explain the Jumping Bar Squat

Have fun with these and have a great weekend! I will be having a blast!

-CJ

Abs

Matt Crossley demonstrates the primary role of "abs"

What about abs? How come we don't do more "ab work" in crossfit? Sure we do glute-ham situps, abmat sit-ups, and knees to elbows, but we sure as hell don't need to do them everyday like many programs now suggest. Why? Because spinal flexion is only a secondary purpose of our abdominal muscles. There primary goal being to provide us mid-line stabilization. They provide an immensely large amount of our ability to create power and provide balance. Almost all functional movement starts in our core and travels to our extremities. That being said, the best way to train abs is to stabilize them under heavy loads. An overhead squats is a beautiful example of real "ab work". Sitting or standing on a swiss ball or wobble board with light weights is not only not functional, but will not get anyone nearly as strong or balanced as functional movements using loads that require large amounts of mid-line stabilization to be utilized during a lift. Do some heavy overhead squat work, handstand work, push jerks, etc.. and your abs will have received all the attention from you that they need.

Glassman's answer to the "ab" question


W.O.D Thursday 5/15/08

In as few sets as possible:
100 Over-Head Squats (m: 95#, f:65#)

Rest between sets as needed

(post # of sets to comments)

12:20 am update** - it has come to my attention that many of you have never overhead squated before. If you haven't, please start with a lighter weight and first watch the video below.

3-2-1 GO!

Sue representing the famous Crossfit slogan

"3-2-1 Go!" - the last think you hear before you start to workout. After hearing those numbers start to count down, your focus narrows, your heart begins to pound, you start to breath harder, and then, perfectly on cue, you unleash the beast within. Personally, I don't think I could start a workout without first hearing those familiar numbers. At the very least, I count them down to myself. Using a verbal or mental cue to prepare your mind and your body is the least you can do for yourself before you make the trip to hell and back.

Want a new sport? Join the sport of fitness...

W.O.D Wednesday 5/14/08

2 x 400m Sprint
4 x 200m Sprint
6 x 100m Sprint
(rest 3 minutes between sprints)

Post Times to Comments

Stretching

Why is it that so many people have such a large interest in different supplements while having such relatively little interest in different types of stretching? Might it be due to the fact that taking pills and buying energy drinks are a lot easier and less time consuming than sitting down and reaching past your toes (which when doing right, can hardly be called easy)? Increasing our own flexibility can increase strength, speed, and athletic ability as much or more than any legal supplement. Tight hamstrings for example, can weaken our squat and deadlifts, slow us on our sprints, and can even reek havoc on our agility and coordination. Many of us, if not most, have at least some muscle group that is tight and lacking the flexibility it needs to work at full potential. Whether predisposed or not, flexibility can be and should be actively improved upon. Spend some time stretching out after your workout, or even when your just sitting at home. Try static stretching, PNF, foam rolling, massages, dislocates, etc... just spend some time on it and you'll start to see a difference.

...or you could buy one of these crazy massage chairs from japan!


W.O.D Tuesday 5/13/08

Rest and Stretch

The Crossfit Games

In case you haven't noticed, I've put up a countdown to the 2nd Annual Crossfit Games. This is a two day event in which some of the finest athletes in the world compete to see who is truly the "fittest". No aspect of fitness is left untested. Last year there was a "hopper" workout, in which which 3 random movements are pulled out of a hopper to form a workout for time. Then there was a 5k trail run. And then there was the Crossfit Total. I am VERY excited to be competing this year. I will proudly be part of the team helping represent Crossfit North Santa Cruz. Until then, I will be using these 50 some days I have left eating healthier and training smarter than I ever have before.

If you too would like to sign up and participate in this years games, you can register at crossfit.com

Highlights from last year's "Hopper" workout


Highlights from last year's Trail Run


Highlights from last year's CFT

W.O.D Monday 5/12/08

"CROSSFIT TOTAL"

Find your max for the:
Back Squat
Shoulder Press
Deadlift

Add your max weight for all 3 lifts together for your score

Weekend Warriors

Thank you to all of you weekend warriors who join us Saturday mornings (noon is still the morning in Isla Vista). Your yelling, grunting, and sweating gets me all amped up. Watching you workout gives me that extra bit of energy and motivation to push myself harder than ever. I can't wait to be able to do this everyday.

Shout Out of the Day - After the workout today, Matt Crossley (hanging on the rings above) was getting in some extra ring work and got his first muscle up! That is a huge accomplishment. Great job today Matt, keep up the good work!


W.O.D Sunday 5/11/08

For Time:

800m Run
30 Right Handed DB Snatches (m: 35#, w:25#)
30 Left Handed DB Snatches
15 Thrusters (m: 75#, w: 55#)
400m Run
30 Right Handed DB Snatches
30 Left Handed DB Snatches
15 Thrusters
800m Run

Then

For Time:
Call your Mother for Mother's Day (just kidding...not for time!)

Super Cooper

Mike Cooper setting up for a power clean

This last month, I have had the privilege of being Mike Cooper's trainer. His first workout with me was a 2 rounds of 30 Squats, 20 DB Deadlifts, and 10 Dips. It took him a little over 9:30 to complete. Afterwards he was spent! Well 1 month later, after working out 3 days a week, we tested that same work out again. Cooper's New Time - 4:37! Less than half his original time! Then, after heading back from the bathroom with a little one on one with Pukie, he was ready to go for some extra tabata work... Awesome! He has been making some huge progress this past month. I can't wait to see what he is capable of next.

PS: Free workout tomorrow - meet in front of the UCSB Rec Cen @ 12pm. Bring a buddy if you can...we will be doing a team workout. I'm offering a free lunch to the team that can beat me and Bill's team time tomorrow. Come Ready! It's gonna be fun.

Where would you want to eat if your team won? I'd choose Freebirds..mmmm

W.O.D Saturday 5/10/08

Come and see what we got for you this time...

Crossfit Gear

Want some kick-ass Crossfit gear to represent how hard you work out? Bill and I will be having our own shirts designed when we become affiliated. But, if you are eager and want some clothing now, I will be going up north for my certification on the 17th at Crossfit One World (the phrase "unbelievably excited" does not give justice to how I feel) . I will also be stopping at my home territory in Santa Cruz to visit my favorite affiliate, Crossfit North Santa Cruz. So if you want, I can make a pick up for you while I'm up there. I'm not sure about CF One World, but I know a lot about CF NSC's clothing. Here is a list of what they have available:

Womens pullover hoodies in.......Black, Baby blue, Pink, and White with either the star logo or the skull and wings.

Womens zip up hoodies in......Black, and Storm blue with the star logo on the back

Womens tee's in......Army, Baby blue, with any of the logos you see pictured.

Womens wife beaters in......Black, Aqua, and pink with skull and wings logo on bottom left and Crossfit North Santa Cruz on back

Mens pullover hoodies in.....Black with yellow letters, Black with White letters, and Black with red letters. All have the skull with lightning bolts on the back and big Crossfit north Santa Cruz on front.

Mens zip hoodies in..... Black, charcoal, and navy. skull and wings on both sides of the front zipper and Crossfit north santa cruz printed on the back.

Mens short sleeve tee's in..... Army, and Black. All the logos available

Mens long sleeve tee's in....... Ash grey, and black. Star logo on back

Beanies in Black, Navy, and Grey. Skull and wings.

Prices are......

Hoodies. $50

Short Sleeve. $22

Long sleeve. $25

Tanks. $20

Beanies. $20
Either give me cash, or write out a check to Crossfit NSC this Saturday with a list of what you want and what size you want it in. If you want something from One World, I do not know the prices, but I can vouch for you as long as you pay me back soon. I Hope this helps some of you out!

W.O.D Friday 5/9/08

Rest

Come Join Us!

Join us this Saturday and be a part of the awesome and growing Crossfit community we have here in sunny Santa Barbara. At 12pm, we will be meeting in front of the main entrance of UCSB's Rec Center. As always, our workouts are suitable for everyone, regardless of experience, fitness level, or age. Shoot me an email if you have any questions. See you there!

The workouts I post everyday here on this site are programmed to tax even the most elite and conditioned of athletes. Most of us cannot and should not be using the weights I post up. It also might be useful for some of us to reduce the number of reps and number of rounds suggested in the workouts. If you want some ideas on how to scale down these workouts, check out Crossfit's FAQ HERE. If you can do the workout as recommended, then that is great, but please modify it to your level of fitness. If you can't find an idea on how to modify a workout from the link above, just post the question in the comments below.

W.O.D Thursday 5/8/08

Front Squat: 5-5-5-5-5

then...

3 Rounds For Time:
25 Back Extensions
25 Knees to Elbows
5o Double-Unders

Buddy Lee, jump rope extraordinaire, demonstrates the double-under

Taquila Sunrise

It's the day after Cinco De Mayo...and it's time to get your ass up to work out. Some of you are hard core "zone heads" and never have a night where you drink more than your set number of blocks allow. But for everyone else, sometimes it can be hard to to give it your all after a night of slightly excessive celebration. Here are a few tips I've picked up that may help you out:
1 - Drink LOTS of water
2 - Eat a lighter breakfast than usual
3 - After you warmup, warmup again
4 - Drink LOTS of water (really important!)

What do you do to prepare yourself for a workout after a late night out?

W.O.D Wednesday 5/7/08

4 Rounds For Time:
-15 Sumo Deadlift High Pull (m:95#, w: 65#)
-15 Burpees
-15 Push Press (m: 95#, w: 65#)
-400m Row

Gymnastics

Ashleigh Miller showing off her balance on the beach

In Crossfit, gymnastics is huge! The ability to maintain control of your own body from all positions is extremely functional and useful for life and sport. There is no parallel for developing upper body strength, core, and balance than gymnastics. Pullups, air squats, handstands, pushups, dips, as well as rope climbs, muscle ups, are some of the most important movements we utilize in our training. Our very own Bill Huffman has been a gymnastics teacher for 13 years! If you have any questions about gymnastics (like about progressing your handstand), he is the one to ask. Shoot him an email at huffyhuff@gmail.com I'm sure he'd love to help you out!

W.O.D Tuesday 5/6/08


For Time:

15 Ring Dips
1 "L" - Pullup
13 Ring Dips
3 "L"- Pullups
11 Ring Dips
5 "L"- Pullups
9 Ring Dips
7 "L"- Pullups
7 Ring Dips
9 "L"- Pullups
5 Ring Dips
11 "L"- Pullups
3 Ring Dips
13 "L" - Pullups
1 Ring Dip
15 "L" - Pullups

(don't have rings?? 1 ring dips = 3 regular dips. Also, 1 "L" Pullup = 2 kipping pullups or 3 jumping pullups)

Post Times to Comments

Rest Day

Long live the rest day! You deserve it (... probably...) As you can tell from the picture above, I am an elite when it comes to resting. I can do it anywhere, any time, and any place. Impressive right?? Don't worry, with a little practice and lots of free time, you too can become an elite rester.

By the way, that beach workout on Saturday was really a killer. If you are having trouble walking up stairs...or just walking in general, you are not alone. Make sure you spend some time stretching out so you can loosen up and be ready to go for Tuesday. Stretching can also help you become more flexible. Check out "Rubber Boy" in this video. I bet he stretches a lot!

W.O.D Monday 4/5/08

Rest Rest Rest

Fun On The Beach

Wow, what a killer workout! Is there any better way to start your day than with some bear crawls, lunges, burpees, and broad jumps?? Everyone on the beach must have thought you guys were crazy working yourself so hard on a Saturday morning. Maybe they're right...

This has got to be the most supportive group I've ever been around. I am inspired with how much motivation you guys provided each other. Keep up the good work! And to those of you who stayed afterwards to help push me and Bill through our workout, we can not thank you enough. See you next week!

Bear Crawl?.... No way! Miguel shows off his aerodynamic "Crab Crawl"

Whiteboard...

W.O.D Sunday 5/4/08

Find Your Max 1-Rep Deadlift: 3-3-2-2-1-1-1-1

A Change in Location

So there has been a change in plans for this Saturday. We will NOT be meeting at the UCSB Track. There will be thousands of people on the track for Relay 4 Life. So instead, this weeks workout will take place at noon on the Isla Vista Beach; if you go through the Embarcadero entrance and walk to the right, you should find us. I will be wearing a black Crossfit shirt. Make sure to come a little early because finding parking in IV can sometimes be a pain. See you there!

W.O.D Saturday 5.3.08

Come to the beach and find out...

Comfort Zone

How often do you climb outside of your comfort zone? I know many of you are monster crossfitters and can put up some pretty good times on your workouts, but how often do you push yourself harder than you ever have before? It is very common to see people make progress up to a point and, content with where they are, never push themselves further. Why? Because it hurts! Check out this article about expanding your boundaries and getting outside your comfort zone here.

W.O.D Friday 5/2/08

For Time:
50 Pullups
400m Run
21 Snatch Balances (m: 75#, w: 55#)
800m Run
21 Snatch Balances
400m Run
50 Pullups

Whats a Snatch Balance? Check out B-Boy showing how it's done...