CROSSFIT VENTURA

This blog has now moved on to our offical blog: on the Crossfit Ventura site. The web address is www. crossfitventura.com Come check us out!

Coach's Posts

If you are a regular reader of the CrossFit message boards or comments section, you know that every once in a while, Coach Glassman contributes some very interesting remarks. This sharp comment he posted today in response to "Rationality" was just too good a burn to leave of of the blog:

Rationality - Well, there are almost 2,000 threads about injuries on the forum, but Crossfit never injured anyone... no?

Coach -

Rationality,
If we got rid of the injury thread on the message board then we'd significantly reduce the injury rate? Would closing the doors of hospitals reduce the number of sick people?

Openly speaking of injury and rhabdo is a unique feature of this program. Be smart about drawing inference from our candor.

Your handle is a misnomer; it implies an acumen you clearly lack. I appreciate and understand your anonymity. Your thoughts would be an embarrassment to any name.

***REMINDER! - Tomorrow we will be hosting our free Saturday CrossFit workout on the UCSB Track at 10am.

W.O.D Saturday 7/12/08

Saturday Surprise...

Return of The Saturday Workouts

Faith receiving some great coaching from Neal Thompson at CF Boston

It's been a little while, but we will be hosting our Free Saturday workout this weekend. Meet us at the UCSB Track at 10am this Saturday. We'll get in a fun workout and grab some grub for lunch afterwards. We will also be able to share with you how our affiliation process is going and some other juicy details you can only get if you come! We'll see you there!

W.O.D Friday 7/11/08

Rest

"The World's Healthiest 75-Year-Old Man", by Susan Casey - Esquire Magazine


Speal weighing in at 136 pounds shocked most of us as he flew through this workout

The Key...

...to getting in Crossfit videos is placing yourself into position to work out right next to monsters like Josh Everett. I'm the guy struggling with the burpees on the far left to the screen (behind Everett). Word is they are making a movie on the Crossfit and the games from all the footage they've been shooting. I can't wait till it comes out!

W.O.D Thursday 7/10/08

"Diane", 3 rounds for time:
21-15-9
Deadlifts (m-225, w-155)
Hand-Stand Push-Ups

Post times to comments

Back From Boston!

Huff and Faith are back in Cali! Oh, and yes, Huff recently squatted 325 pounds; 20 pounds more than his last PR! I think there must be less gravity on the East Coast. Another theory is that Huff has been working his ass off in his workouts. You can make your own opinion... Bill and Faith, Welcome Back!!!

W.O.D Wednesday 7/09/08

Over-Head Squat: 5-5-5-5-5
then,
Run 1 mile for time

Post loads and times to comments

Can you over-head squat your body weight 15 times??

Back From The Games!

The 2008 Crossfit Games was an incredible event. The competition this year was impressive. To put things in perspective, AFT, the 2nd place Male winner from last year, came in 37th. OPT, last year's winner, did not even break the top ten. I really cannot do justice in describing just how exciting and entertaining the games were. The performances I witnessed were amazing from watching 14 year old Kallista Pappas push out thirty 100 pound clean and jerks, to seeing Jason Khalipa come back from far behind to win the games in the final event. I've never been to an event that made so many people cry just watching the will these athletes put forth. I have never been more inspired.

So now I'm back and eager to get training more than ever for the 2009 Games! Huff and I have talked about it and we will be treating this year leading up to the games as if we were training for the Olympics. We will be training much harder and smarter than ever before; and with a new level of intensity. We hope that you will join with us in our effort to prepare for the games and that you compete next year as well. And yes, the 2009 games will be held in Aromas again.

So... lets get started!

W.O.D Tuesday 7/8/08

"Cindy", as many rounds in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post number of rounds completed to comments

Game Time

I'm sorry that the blog hasn't been updated these last few days. My trip up to Santa Cruz has been busy and I just haven't had too much time to spend with a computer. The blog should be up and running once again on Monday. Until then, I highly suggest you follow the WODs from Crossfit HQ.

I am driving down to the site of the Crossfit Games in Aromas tonight. I will be living there out of my car for the next two days. The new rules and format for this year's games are very interesting. Check em out!

Determination

Look at the determination!

In our last clinic, we worked our form on the Deadlift and most of you came away with some pretty fat personal records. Tomorrow, during our Olympic Lift clinic, you will need to show off some good Deadlift form again as it is essential to setting up both the Clean and the Snatch. Watching you all shatter records last week blew my mind. I have never seen such utter determination! I can't wait to see it again tomorrow!

W.O.D Tuesday 7/1/08

Choose either the Clean & Jerk or Snatch and work it!

Post PRs to comments (yes... you know they're coming)

The Hopper Deck

I can't wait to get my hopper deck! Just think what kind of madness that could be thought of with these...

**O-Lift Clinic Update: It will be held this Tuesday at 6pm. It will be in Matt Crossley's very own backyard. His address is - 3725 Portifino Way in Santa Barbara. Google map it for directions from your place. See you all there!

W.O.D 6/30/08

Rest

"The World's Greatest Athlete?", by Reed Albergotti - The Wall Street Journal

Post thoughts to comments

Olympic Lift Clinic

Casey Burgener (Mike Burgner's son) will be going to the this year's Beijing Olympics

Want to be more like Casey? Come on! I know you do...at least a little bit. Well if you do, I will be holding a small free Olympic Clinic this Tuesday. We will meet up, work on form, lift some heavy weights, and maybe grab a few beers for afterwards. Let me know in the comments if you are interested so I can get a general idea of how many people want to come. I'll try to let you know more about the details about where and when tomorrow.

W.O.D Sunday 6/28/08

"Diane" for time:
21-15-9
Deadlifts (m: 225, w: 155)
Hand Stand Push-Ups

Post times to comments

Pittsburghers

Bill and Faith will be leaving Pittsburgh and heading to Boston and visiting Crossfit Boston. Huff claims that this picture was taken after one hell of a workout at Crossfit Pittsburgh. By the faces of some of those crossfitters around them, I'll believe him. Those Pittsburghers look tough. Too bad they haven't been able to compete with the West!

...just kidding.

maybe

W.O.D Saturday 6/28/08

Max 1-Rep Thursters:
1-1-1-1-1-1-1

Post weights to comments

Equipment For Sale

The Newsome's has a bunch of equipment that they are selling for a VERY low price before they take off to go traveling for a whole year! Check out Tim and Danielle's ad on Craigslist by clicking Here. There is also a 50% off deal if you mention Crossfit. You can also check out updates from their trip at http://www.casualhacker.net/blog/. Tim and Danielle, we wish you the best of luck and hope you have an awesome time traveling the world!

W.O.D Friday 6/27/08

Rest between sets as needed:

1 x 400m Row
3 x 200m Row
5 x 100m Row
3 x 200m Row
1 x 400m Row

Post times to comments

Some common rowing flaws you should be aware of

Any Suggestions?

Matt has nice form on his squats. In this picture, observe how low the bar is on Matt's shoulders and how high his elbows are.

I will be out of town visiting Santa Cruz/Aromas from next Wednesday through the following Monday. After which, the Huffmister and I will probably be extremely busy trying to get our facility up and running. So, I was wondering if anyone would be interested in another type of clinic before I leave on Wednesday July 3rd. If you are interested, give some suggestions to what you would like to work on most, and when your available. I'm hoping we can have another great time like when we had our CFT clinic!

W.O.D Thursday 6/26/08

Rest

"From A Prominent Death, Some Painful Truths", by Denise Grady - New York Times

Post thoughts to comments

News From Huff

Huff and Faith have been having a great time in Pittsburgh. When they are not spending time with Bill's family, they have been hitting up Crossfit Pittsburgh. They have a very friendly facility. In fact, they have even requested Huff to help teach some group classes as well. How cool is that?? I'll keep you updated about their trip to the East as best as I hear more.

W.O.D Wednesday 6/25/08

Rest between sets as needed:

1 x 400m Run
3 x 200m Run
5 x 100m Run
3 x 200m Run
1 x 400m Run

Post times to comments

Imagine working out in this Crossfit facility!

PR Day!

Today's CFT Clinic was awesome! It is not too often we get the privilege of witnessing so many personal records being set at one time. It's incredible that almost everyone got at least 2 PRs. Sue got 3! And Miguel (as seen in the picture above) even set a deadlift PR 50 pounds over his previous best! Wow. This was the first time I've been able to see most of you lift heavy weights and I am impressed to say the least. Thanks to everyone who came out and helped create such a good time.

**Also, I think we all set a PR for most # of Crossfitters in the Rec Center at one time.

W.O.D Tuesday 6/24/08

"Tabata What?"

Rest 1 minute between each exercise:

Tabata "L"-Pullups, Tabata Thrusters (45#), Tabata Box Jumps (20"), Tabata Sumo Deadlift High-Pull (45#), Tabata Double-Unders

Each exercise is scored by the lowest number of reps in each of the eight intervals

Your score is the total of the scores from the five stations

Post scores to comments

Starting Strength

Whether you are a novice lifter or you have been lifting your whole life, I highly recommend reading Starting Strength by Mark Rippoetoe and Lon Kilgore. It is extremely informative and descriptive on the back squat, the deadlift, the press, the bench press, and the powerclean. Not only that, it is written very clearly so that anyone could understand it. So what are you waiting for???...go get it!

***Tomorrow - Free Crossfit Total Clinic! Meet tomorrow in front of the UCSB REC CENTER @ 6PM

W.O.D Monday 6/23/08

Crossfit Total (aka "CFT")

Back squat, 1 rep
Deadlift, 1 rep
Shoulder Press, 1 rep

Nicole and Zac hitting up the CFT

Great Glassman Quotes

Greg Glassman, Crossfit Co-Founder, has had some pretty great quotes over the years. His most recent one, however, might be my new favorite:

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

What are some of your favorite Glassman quotes?

W.O.D Sunday 6/21/08

Rest

Crossfit Total Clinic

Huff pushing through "Jackie" at CF Newport Beach

Although there will be no Saturday group workout tomorrow, I will be very available this following week for a "Crossfit Total Clinic" for those of you who are interested. We will work extensively on correcting the back squat, deadlift, and shoulder press. I think it will be cool to get some of us together lifting some weights for once. I am anticipating many "PRs"! Let me know what you think. When? Where? Who? Let's get this thing planned out.

W.O.D Saturday 6/21/08

3 Rounds For Time:
15 Thrusters (m: 95, w: 65)
30 Kettlebell (or dumbbell) Swings (m: 55, w: 35)
45 Sideways Bar Hops

*1 sideways bar hop is a tuck jump (knees to chest) over the barbell you are using for thrusters

Failed box jumps suck!...but they sure are fun to watch

Genetic Potential

Huff was in Newport today and stopped by Genetic Potential/Crossfit Newport to get in a workout with Brian and Melissa MacKenzie (see picture above). Besides them both being expert trainers, they are some of the nicest people you will ever meet. We couldn't encourage you enough to go check out their great facility if you are ever in or driving through Newport Beach.

W.O.D Friday 6/20/08

As many rounds in 20 minutes of:
15 Clean & Jerks (m: 135, w:95)
400m Run

*power cleans and squat cleans are both acceptable

Some believe that our training methods aren't suitable for everyone. They are fools...

Crossfit _____?

We have good news and bad news. The good news is that our application for affiliation has been pretty much accepted. That was quick! The bad news... Crossfit Synergy is not going to work for us. It is either too close a name to Cynergy Crossfit in Massachusetts or someone else is in already in the process of affiliating with that name. So our next step is to find a new name for our affiliate. Any ideas guys?

W.O.D 6/19/08

"Lynne"
5 Rounds of:
- Max reps of body-weight bench press +
- Max reps of pull-ups
- Rest (as much as needed)

*score is total reps from all 5 rounds added together

Here is an old video of B doing "Lynne"

Click Here to See It

Would You Like To Tackle This Guy?

Didn't think so. This "guy" just happens to be Crossfit Trainer Nick Conn. We would like to congratulate Nick on his 5 seconds of fame on the Crossfit main site. Great job on that muscle-up...that is awesome! If you haven't seen the video you can get to it by clicking HERE. If you watch the video closely, you can also see Huff cheering on everyone in the background. Way to represent!

W.O.D Wednesday 6/18/08

Rest

"Is the Wii Really Good For Your Health?", by Tracy Schmidt

Post thoughts to comments

Almost There...

Huff and I are absolutely determined to get our affiliate up and running. We spent about 6 hours visiting multiple locations and talking to numerous owners. Then, after a very "relaxing" squat/L-sit session, we finished our application for affiliation and have just sent it in! Tomorrow we will be applying for our business license as well as our insurance among other cool things. We are working hard in hope that we can provide all of you a great affiliate to work out at soon. WE ARE STOKED! Thanks for the support!

W.O.D Tuesday 6/17/08

7 Rounds For Time:
7 Deadlifts (m: 225, w: 155)
7 Burpee Box Jumps (m: 24", w: 20")
7 Weighted Pull-Ups (m: 25, w:15)

What's a box jump burpee? Check it!

And The Winner Is...

Miguel DeCoste! Finishing with 67 points, he leaves no doubt that he is our first place Crossfit Trivia winner. Miguel, along with your free t-shirt, you've earned some big-time bragging rights for Saturday. Use them well...

The Crossfit Trivia "Top 5"
1st place - Miguel (67 points)
2nd place - Brian (31 points)
3rd place - Matt (25 points)
4th place - Faith (11 points)
4th Place - Ken (11 points)

W.O.D Monday 6/16/08

Back Squat: 5-5-5-5-5

Ronnie Coleman... funniest steroid video ever?

Kings and Queens of The Mountain

That peaceful looking heart on the summit of the Mcmenemy Trail today in no way symbolizes the enormous pain everyone fought through today... unless it symbolizes a heart attack. Faith,Tim, Danielle, Nathan, Karen, Ken, and Heidi: you all deserve a day to relax because you all pushed through and finished the most difficult Saturday workout ever done. Great job! Although some of you (and me) got lost on the way up, we all eventually made it to the top and you've earned your title of King/Queen of the mountain. Special thanks to Karen and Nathan for providing us all with fresh strawberries to munch on after the walk down. I think everyone will agree that no strawberry has ever tasted so sweet.

Last Crossfit Trivia Question (12 points): What is the name Bill and I have chosen to use for our future Crossfit Affiliate? Hint: Crossfit S_____y

W.O.D Saturday 6/15/08

For Time:
1000m Row, followed by
5 Rounds of
25 Pull-ups
7 Push Jerks (m: 135, w: 85)

Crossfit women getting it done

Saturday At The Trails

Tomorrow's workout will be starting at noon on the McMenemy Trail! Make sure to bring some water, a pair of running shoes, and a strong sense of will. This one won't be easy! I won't give away what we'll be doing, but I'm betting that you can take a pretty good guess. You can find the directions by clicking Here. See you at the trails!

*The Last Crossfit Trivia Question will be posted tomorrow at 7PM (ish).

W.O.D Saturday 6/14/08

Rest (or meet us on the trails)

I find this video very very disturbing. It demonstrates many problems that we will be seeing as Crossfit becomes more popular. Post thoughts to comments

"Unfuckwithable"

Is this not the best phrase to describe crossfitters? It may be a tab bit crude, but it is definitely dead-on accurate. I'll be sporting it... not that I need to collect anymore "Crossfit Clothing" at this point. Soon, I'll have enough crossfit shirts in my closet to outfit a small army. Check out www.crossfitshirts.com to begin your collection.

*I know I said I'd reveal the future name of our affiliate today. Unfortunately, I won't be able to reveal it online yet for several reasons. If you come to the Saturday workout, Bill and I will let you in on the secret.

**Congrats to Crossfit Santa Barbara for becoming an official affiliate! You can check out their website at www.crossfitsantabarb.com

Crossfit Trivia Question #14 (12 points): What is the suggested ratio of carbs/protein/fat that most nutritionists suggest today? What is the primary reason (one word) that eating that way causes sickness?

W.O.D Friday 6/12/08

For Time:
21 Deadlifts (m: 135, w:95)
18 Knees to Elbows
400m Run
18 Deadlifts
15 Knees to Elbows
400m Run
15 Deadlifts
12 Knees to Elbows
4oom Run
12 Deadlifts
9 Knees to Elbows
400m Run

Post times to comments

I like kipping Knees 2 Elbows. They are amazingly efficient. Check them out near the end of the video.

Cheers!

Finally, summer is here! I'll finally have enough time to create workouts that will make even Greg Amundsen cringe. Cheers to a summer full of sweat, tears, and beers (a little added protein powder can make anything zone!)

Congratulations to Faith on graduating!

Crossfit Trivia #13 (11 points): Exactly how many crossfit affiliates are there as of today?

W.O.D Thursday 6/12/08

For Time:
10 Thrusters (m:135, w:95)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders

Post times to comments

I don't know who this is, but he has a horrible taste in music

Real Quick

...busiest day of my life. Pictures, posts and Crossfit Trivia will continue tomorrow. Sorry, this won't happen again.

W.O.D Wednesday 6/11/08

Row 5k

Post times to comments

Back From San Diego...

Huff and Nick hanging out at the Cert

Bill and Nick are officially back from their level 1 cert at Crossfit San Diego. They both had a great time down there and you can be sure that they will share their experience with all of us on Saturday. One of the more amazing things I heard was that at the cert, Huff cut his "Fran" time from the 8+ min range down to a 4+ min range. That is one hell of a PR! Congratulations guys!

Crossfit Trivia #13 (11 points): Why do we use Tabata intervals with Crossfit training?

W.O.D Tuesday 6/10/08

Rest

"God's Workout", by Virginia Heffernan - The Medium

Post thoughts to comments

Why Do You Train?

Sue knows that pushing hard through a workout is what it is all about... in case you couldn't already tell..

As a Crossfitter, you may often be asked "why do you train so hard"? Although some of us train to further our athletic ability and success in another sport, most of us do not. People train hard for many different reasons besides sport. Some train for their jobs, for the health benefits, for longevity, to feel better, to gain confidence, to look better, to meet people, to win the crossfit games, or just for enjoyment of doing the "impossible" (by sensible people's standards). Usually, it is a combination of many things. So, do you know why you train?

Crossfit Trivia Question #12 (10 Points): Where and when was the first Crossfit Certification held at?

W.O.D Monday 6/09/08

"Nate"
As many rounds in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2 pood or 72#)

(muscle ups can be replaced with 3 pull-ups and 3 dips)

Eva T. is one strong and inspirational woman.

On Coaching

Ashleigh coaching it up (sorry it's not an updated pic)

I really hope everyone had fun taking their turn at being a coach today. If by chance, you found the experience immensely satisfying and enjoyable, you may be able to understand our excitement for opening an affiliate (the name of which will be revealed to you...oh let's say Thursday). But your coaching career should not stop today! Use what you know and have learned to help those around you. As you know, one of the most vital parts of Crossfit program is the strong community that surrounds it. It is my belief that as everyone in our community develops - not just as athletes but as coaches as well - the more benefits we will all receive in our training. 10 trained eyes can catch more than 1!

Trivia Question #11 (10 points): What are the 10 general physical skills that must be considered with training? Which are organic adaptations? Which are neurological adaptations? Which are both?

W.O.D Sunday

5 Rounds For Time:
15 Power Snatches (m: 95#, w: 65#)
400m Run

(if you are not yet comfortable with multiple power snatches, spend today working on your snatch form and finish the day off with five 400m sprints with rests in between)

Join The Party!

Come join us this Saturday for our free Saturday Workout! We will be meeting in front of the UCSB Recreational Center at noon (or meet at the pull-up bars if you know where they are). I always look forward to seeing everyone workout because I almost always notice the improvements everyone's been making. Example? Last week, the numbers everyone put up for the pull-ups was an outstanding improvement from just a few weeks ago! I don't know who's pull-ups have improved more for the girls, but they have all made drastic improvements. Congratulations Faith, Ashliegh, Danielle, and Sue. Amazing work. As for the guys, the numbers you are starting to put up are creeping up to Bill status (and surpassing me!...Dammit!). Keep up the effort! And if you haven't joined us yet, why not? Your wasting a perfectly good Saturday by not getting to meet and become part of our Crossfit community. Come out and join the party!

NEWS FLASH - Huff and Nick Conn are getting their level 1 Crossfit certification this weekend at Crossfit San Diego! I'm so excited for them. I can't wait to hear how it goes. Wish them good luck! Huff will be back to join us next week.

Crossfit Trivia Question #10 (worth 6 points): What is the hook grip and what is one of the reasons we use it for the Olympic lifts?

*Bonus Question (worth 6 points): What is another less obvious, but equally important, reason for using the hook grip in the Clean?

W.O.D Saturday 6/7/08

Come and see. This one's gonna be good... ;)


When we open up...you can grunt all you want!

Rest Day Discussions

Every rest day, the Crossfit main site encourages thoughtful debate and discussion on various topics by posting a link to an interesting or controversial article/video. While having discussions is not a necessary component to the Crossfit program in anyway, I think it is an interesting and useful way to spend some of that extra time we have available on rest days. Starting today, there will be an article or video posted for discussion every rest day. If you choose to read them, I encourage you to contribute to a thoughtful discussion. I do ask that you play nice and think about what your saying before you make a post. I hope for some of you, this will be an interesting and thought provoking addition to our blog.

Crossfit Trivia will continue tomorrow...

W.O.D Friday 6/06/08

Rest

"Drug Store Athlete", by Malcolm Gladwell (author of Blink) - Atlantic Press

Post thoughts to comments.

Don't Give Up

Miguel has proven to be the dominant force in our Crossfit Trivia game. But, even if you still have no points, don't give up! There are still 6 more questions to go and they will progressively be worth more and more points. Keep up the good work!

Carb-loading not the most efficient way to prepare for exercise? And eating after a workout can facilitate recovery? Hmm....Whodathunk? Check out the article Here

Crossfit Trivia Question #9 (9 points): What is the "California" front squat? and what is our primary reason for not using it?

W.O.D Thursday 6/5/08

Run 1 mile
Two minutes of each:
Row
Dumbbell Thrusters (m: 30 each, w: 20 each)
Medicine Ball Cleans (m: 20, w: 14)
Double-Unders
Pull-Ups

*if you don't have a medicine ball, use dumbbells



How do you clean with a medicine ball? Check it out!

Zone To Go...

When you can, spending time to cook your own meals is really the most beneficial and easiest way to stay in the zone. However, cooking a perfectly measured zone meal can often require more time and energy than you have. Constantly having very little time to cook between classes, workouts, and work, I am constantly thinking of new, quick, and tasty ways to stay perfectly zoned. Here is one of my creations. A great tasting 4-block blueberry smoothie when I am really in a hurry:

whole milk - 1.5 cups
frozen blueberries - 1.25 cups
whey protein powder - 18 grams
peanut butter - 2 tea spoons

blender up and enjoy! If you have any favorite zone recipes that you'd like to share with all of us, send me an email at crossfitjenkins@gmail.com with the recipe and a picture and I'll post it up!

Crossfit Trivia Question #8 (7 points): What are the 3 most important criteria Crossfit uses in determining if a movement is functional?

W.O.D Wednesday 6/4/08

Deadlift: 3-3-3-3-3-3-3

Deadlift instruction with Rippetoe

FRAN

It's "Fran" time! No single workout is, by itself, completely accurate in predicting someone's overall fitness level. That being said, "Fran" provides a pretty strong measurement to see how fit you are. As anybody who has tried this innocent looking couplet knows, it can throw a brutal beating. Use caution if it is your first time at it. There is no shame in taking 60 minutes to grind this one out. Just break it up into manageable pieces and chip away at it. More than anything else, give it your absolute all!

Crossfit Trivia Question #7 (4 points): What natural everyday movement is the kettlebell swing most similar to?

W.O.D Tuesday 6/3/08

"Fran"
For Time
21-15-9 of:
Thrusters (m: 95#, w:65#)
Pull-ups

A classic "Fran" production

Pukie

Mike Cooper is no stranger to Pukie. In his 2 month crossfit career, he is proud to have meet Pukie 4 times! Can anyone beat that??

Every so often, someone gets the opportunity to meet Pukie after or during a crossfit workout. While puking may not be the most fun thing you ever go through, it really is an honor in disguise. It shows that you were able to push yourself harder than your body was ready for. You also can get a real good assessment of how much abuse your body can actually take. Personally, I have not puked yet. I have come close, but the honor has never befallen me. I can only hope for that perfect day when I finally empty my stomach! Have you meet Pukie yet? If so, please share your stories with us to the comments.

Crossfit Trivia Question #6 (4 points): Who started Crossfit? Where was it started? And give 1 reason why it is often described as "evidence-based fitness"

W.O.D Monday 6/2/08

Rest Up

Puke and Rally

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