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...

Bill and Faith

Crossfit couple? You bet! Bill and Faith are both amazing people as well as dedicated athletes. I was fortunate enough to have been around to watch Bill help Faith crank out her pullups during her first "Helen" this last Saturday. They make a great team! Bill is so passionate about fitness and getting an affiliate started, I get amped up just listening to him talk. I can't wait to be able to spend some more good times with these two.

WOD Thursday 5.1.08

REST & RELAX

Saturday's Workout

Come join the Santa Barbara Crossfit Community in our workout this Saturday! We will be meeting at the UCSB Track (shown above) at 12 pm. There is a parking garage near by and you can find a map of the campus here. Bill and I have had a great time during the last two showings and we can't wait to hang out with all of you again.

WOD Wednesday 4.30.08

As Many Rounds in 20 Minutes of:
-5 Deadlifts (men: 225#, women: 155#)
-10 DB Thrusters (m: 25# each, w:15# each)
-15 Box Jumps (20")

Why do deadlifts?


Have fun,

-CJ

The Perfect Burpee...

UCSB grad student, Brian Spiering, demonstrating great form on his burpees in today's workout. I can only wonder if the passerby on the bike even knows what a burpee is... Hopefully Brian will be able to make it to one of our Saturday workouts soon so everyone can meet him. He's got a great blog which follows his progress that you can check out here.

Speaking of Saturdays... Miguel sent me an interesting article on exercising safely in the heat. Since it is getting hotter, and our Saturday workouts are usually going to be held outside, it is important that you remember to stay hydrated and wear sun screen to these workouts. You can check out the article here.

WOD Tuesday 4.29.08

"Tabata This"

Rest 1 minute between each exercise

Tabata Squats, Tabata Pull-ups, Tabata Push-ups, Tabata Sit-ups, Tabata Row

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

The score is the total of the scores from the five stations.

-CJ

Workout Of The Day

I had a great time with all of you who came this Saturday for our free workout. That was a really hard workout and it was fun watching all of you work together as teams to get it done. Great Job!

Its great to see many of you coming back again as well as see some new faces. I'm sure we'll be seeing many others join up with our group as we continue on. Our little crossfit community here in Santa Barbara seems to be expanding...

Bill and I feel that, until we open up our facility in the coming month or 2, it would be great to utilize this blog as a means for many of us to further expand the sense of community that helps make Crossfit so great. So, I will be updating this blog daily with the workouts of the day that we have programmed.

We really encourage you to follow this program and submit your times, weights, and modifications to the comments. Let everyone know how you are doing and ask questions. This way, we can always check out how we all are doing, monitor progress, offer our support, and be inspired. If you can, take pictures of your efforts, workouts, or anything else and email them to me at crossfitjenkins@gmail.com so I can post them up for everyone to see. See you next Saturday!

WOD MONDAY 4.28.08

Find Your Max 3-rep Back Squat:
3-3-3-3-3

Then....
5 Rounds For Time:
-7 Handstand Push-Ups
-7 Knees 2 Elbows
-7 Burpees

Check out these awesome variations of the Handstand Pushup!