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