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

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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

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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

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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