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

Who Knew...

that skeletons could talk! Check it out!



gotta watch those hidden calories. Hell, the towel I scarfed down last week is 121 calories alone! I hope this video inspires you all to make sure to count calories from all the office supplies you consume. Too bad the video ends before we get to learn how make babies look younger! Hahahaha!

**"I saw the brocket , and it just had to be inside of me"**

Anyway...
Can't wait to see you all for tomorrow at the track. Hopefully it won't be raining like this morning. If the weather is questionable, make sure to give me or Bill a call before you head out. We may have to cancel the workout if it is looking too ugly.

W.O.D Saturday 5/24/08

At the UCSB Track:
4 Rounds For Time:

400m Run
50 Box Jumps

Déjà Vu?

Well, two weeks ago, I posted this picture and posted that our Saturday workout was going to be held at the UCSB Track. Unfortunately, I wasn't aware that the Relay For Life was scheduled to be there that day and we had to change our plans last minute. I hope this week won't be a case of déjà vu! That being said, our workout this Saturday will be held at noon at the UCSB Track. There is a parking garage right across the street. If you need a map, look no further and just click Here. We hope to see all you there. Don't be scared to come out and join us if you haven't yet...us crossfitters won't bite you (please don't be offended. It's not that you wouldn't taste good, you just are not "zone" approved)

W.O.D Friday 5/23/08

3 Rounds For Time:
21-15-9
Muscle Ups

2 pood Kettlebell Swings

*the sub for a muscle up is 3 pullups, 3 dips
(no shame in jumping pullups or jumping dips. do what you can!)

UFC Fighter BJ Penn demonstrates the Muscle Up. He is also fighting this Saturday. Anyone gonna watch??