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...