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07/30/10
Category: General
Posted by: diso

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.

IMG_5356

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!

Grilled Fish Pockets wmv/ mov

Comments:

    07/29/10
    Category: General
    Posted by: zeb

    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.

    IMG_4765
    Happy Birthday Brandon!

     

    "Your Form Sucks" by Dr. John Zimmer

    "Hamstrung" by Dr. Kelly Starrett

     

     

    Comments:

    • Sweet Assassin: Man oh man, I wish I was in town to do the WOD with B-man.
    • Thomas: hahahaha. Nice zeb. Happy Bday B!
    • Sondraj: Happy Birthday Brandon! Sounds like a blast and a great way to celebrate. I'll do the WOD and at your party tonight I'll complain about how sore and broken I am, "Thanks Brandon"!!
    • Brandon: thanks for the epic WOD zeb! i did it at the 6am class this morning. see some of you guys tonight!!
    • Martina: Straight up DNFfed this biaatch in the 30 min limit. Is this what it feels like when you're 30? Damn. :P
    • Sweet Assassin: Less than 3 more months, Martina :)

    07/28/10
    Category: General
    Posted by: zeb

    "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. 

    IMG_4829
    Action shot!

     

    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 

    ***********************************

    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

    *******************************

    "Extra Weight Adds to Economic Woes"  New York Times

    Comments:

    • Smidty: One of my all-time favorite movies, Airplane!, is playing at Hollywood Forever Cemetery this Saturday night. If you have never been to one of the cemetery screenings they are a lot of fun and don’t worry, you don’t sit on the graves or anything like that. It is somewhat of a time commitment though because since it is so popular you have to get there early to get in line. Let me know if you are interested and I will try and coordinate a group.
    • Zeb: 7:35 Rx'd, Squat Snatch, first time
    • Hopper: I did Isabel for the first time about 6 months ago in 2 and some change. I don't feel like I gained much out of it other than a fast time, because I was essentially throwing it up there like a mad man. I will be joining Zeb, and doing squat snatch tonight. I am going to gain a lot more out of it, even if I am not done in 2 minutes. Who's comin at 6:30?!
    • Anonymous Avenger: To the Puhlayo Market Snitch: relax, this operation ain't about to ruin your snotty holistic food place; Diso's just doin' something nice for his clients/friends; this ain't Soviet Russia or Nazi Germany, nothing to be gained by ratting out a little man. If, god forbid, you're some righteous gym member, beware: I'll see it in your eyes next time I'm in and I'll make sure you wish you were doing Fran. Now call the authorities and get them to trace my IP address.

    07/28/10
    Category: Upcoming Events
    Posted by: diso

    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.

    IMG_2898

    Happy Caveman!

    Comments:

    • Joe: YAY! and .. 1/2 order plz
    • Mary: horray! horray!
    • 13: I'm down for a 1/2. Thanks!
    • Takis Arilius Maximus: I'll take a full order :) Thanks!
    • Thomas: Great news! I'll stick with a half for now. Thanks much!
    • Grace: *\o/* *\o/* *\o/* Great news! I think I am already on the subscription, yes?

    07/28/10
    Category: General
    Posted by: diso

    Run 5K

    Post times to comments.

    See the map here.

    crossfit 146

    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)

    ************************************************

    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:

    • Zeb: 28:30 proof that nutrition (or lack thereof) is directly proportional to performance.
    • 13: Reverse paleo!
    • Sto: 24:36, with some delays for traffic lights.
    • Lukich: 21:36 - proof that nutrition is directly proportional to performance *bizaro paleo diet*
    • Brandon: 19:02 row

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