World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
-CrossFit founder, Greg Glassman
WODs and Blogs
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Graham Holmberg 21:10, Kristan Clever 22:18.
Post time to comments.
Since we are on the party theme, and its the weekend, I wanted to discuss good food and drink. I just went out to a restaurant and they had the best brussel sprout appetizer. They wouldn't give me the recipe, but I went home and whipped it up no problem! It was just roasted brussel sprouts, tossed with pancetta (I'm sure bacon will do), olive oil, dijon mustard, cranberries and almonds, served hot. On the drink side of things, I just discovered from watching Botany of Desire that hard cider is made from just apples, brilliant! I always thought it was a regular beer with apple flavor, but no, its straight apples! I gave it a try last night, and it was pretty good. Strong too! Want to get hardcore? Check out this message board on making your own hard cider at home, looks too easy.
Have fun with eating clean!
Comments:
It's Brandon's birthday WOD! I'm not going to say how old he is, BUT......
For time:
30 Wall Ball shots, 20/14 lb, 10 ft target
30 Pull ups
30 Squat Cleans, 95/65
30 Ring dips
30 Sit-ups
30 Burpees
30 Squat Cleans, 95/65
30 Pull-ups
30 Wall Ball shots, 20/14 lbs, 10 ft target
Sit-ups are athletes choice. If you are in Brandon's class, you must yell, 'Thanks Brandon!' upon completion of each exercise.
"Your Form Sucks" by Dr. John Zimmer
"Hamstrung" by Dr. Kelly Starrett
Comments:
"Isabel"
For time:
Snatch 135 lbs, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Mary Lampas 3:26 (95lbs). Post time and load to comments.
Many of you had a chance to practice and refine your snatches on Monday, hitting breakthroughs or milestones mid to halfway through the WOD. "Isabel" is the perfect workout to develop and showcase your newfound skills.
The "Isabel" snatch may be performed in any incarnation (squat snatch, split snatch, power sntach, muscle snatch, etc.) Each has pros and cons relative to the other, but we ask that you pick one and stick with it, preferrably one you suck at most. Because of it's more demanding and athletic nature, and transferability to full hip function, competition, and enormous increase in each of the 10 General Physical Skills, squat snatching is usually the wisest choice.
Watch and study the following vids.
"Isabel" Power Snatch, Josh Everett 1:11 wmv mov
"Isabel" Squat Snatch, Chuck Carswell 3:16, Jenni Orr 6:32 wmv mov
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Starting next Monday, August 2nd, there will be NO MORE 8 am REGULAR CLASSES and NO MORE 7 am ON-RAMP CLASSES.
Instead we will have 7 am REGULAR CLASSES Monday through Friday, and 7:30 On-Ramp classes for Monday, Tuesday, and Friday. All other classes will remain the same.
Saturday, August 14th is CrossFit Ventura's Individual Competition 'Central Coast Clash.' Starts at 9 am and will feature 2 WODs. We applaud the members who have already registered. Partaking in a multi-affiliate CrossFit competition is an unforgettable experience. Only 72 athletes are allowed to compete and registration closes August 8. Find out more here.
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"Extra Weight Adds to Economic Woes" New York Times
Comments:
There was a misunderstanding at the Health Department due to some misguided individual's complaint, but we are back on for a delivery tomorrow! The main change we are going to have to make is that we cannot use this blog for signing up after today, as it is available to the general public. We want to keep growing this thing and have approval to use the website for one last day, so sign up to be on automatic delivery below! As usual, it will be $25 for a full order and $13 for a half order.
Happy Caveman!
Comments:
Run 5K
Post times to comments.
See the map here.
Running videos:
Dr. Nicholas Romanov, the creator of the Pose method, teaches an athlete how to run Part 1 wmv/mov, Part 2 wmv/mov and Part 3 wmv/mov.
The Pose Method Explained, Part 1 wmv/ mov and Part 2 wmv/mov
A side by side comparison of a heel strike and ball of the foot landing (youtube)
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As promised and well needed after yesterdays events, here are some excellent links to hand and callus care. An unavoidable consequence of hard work...
I've Got to Hand it to you, by CrossFit Virtuosity
I like this technique for removing and maintaining my calluses, found at beastskills.com, yummy.
Comments:
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