Strength. Conditioning. Community.

California Dreaming

noreply@blogger.com (Sean) — Tue, 06 Jan 2009 03:31:00 +0000

Oh, CrossFit HQ. Why must you tease us with visions of sunny California, of running outside in January without risk of frostbite? Actually, it's not really that cold, but the ice on the ground is lethal, so we've taken the liberty of adapting the national WOD for our conditions. For Tuesday, January 6th, we'll do

Four rounds for time of
100 double-unders
15 handstand push-ups
15 towel pull-ups

Post time to comments.

Fig. 1: Mama Cass, we hardly knew ye. Welcome back, Laguna Jack!

How's It Hanging?

noreply@blogger.com (Sandy) — Mon, 05 Jan 2009 15:23:00 +0000

Monday, January 5th

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

CrossFit Games Northeast Regional Qualifier

noreply@blogger.com (Sean) — Sun, 04 Jan 2009 15:53:00 +0000

I'm in. Who's going to join me? Don't put it off! As of this morning 50 slots have been filled already. If you think competing sounds like fun, DO IT, even if (like me) you really don't think you have a shot in heck at earning a spot in the 2009 CrossFit Games. I'm going to give it my all anyway--I know it'll bring a consistency, focus and intensity to my training I'd never realize otherwise. It'll do the same for you.

Return of The Hatch

noreply@blogger.com (Sandy) — Sat, 03 Jan 2009 14:32:00 +0000

Saturday, January 3rd

"Hatchy's Hangover Cure"

Double-unders, 2 minutes max reps
and then 15 minutes AMRAP:
5 sabertooths* (20lbs dumbbells men, 10lbs women)
10 knees-to-elbows
15 kettlebell swings (1.5 pood, 1 pood)
Double-unders, 3 minutes max reps

Post double-under numbers and rounds completed to comments.

*What the heck is a sabertooth? Think man-makers with a vicious twist. Do a push-up off the dumbbells, then row right, row left, do a second push-up, jump forward to clean the DBs and thruster them overhead. Next, with the dumbbells held high, step up onto an 18" box right, step down, then step up left. Step back down, plant the DBs and jump into push-up position. Now do it again, only faster.

Death by Grace

noreply@blogger.com (Sandy) — Fri, 02 Jan 2009 11:52:00 +0000

For Friday, January 2nd:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.

Fig. 1: 17 year-old Connor Martin of CrossFit Brand X performing "Death by Grace."

As some of you know, we're planning a six week Zone Diet Challenge. (Tentative start date: Sunday, January 18th.) We'll be talking more about it in class, explaining the rules, going over Zone concepts, taking measurements to determine Zone blocks, etc. In the meantime, start assembling your tools. Start with this very useful introduction to the CrossFit dietary prescriptions put together by Front Range CrossFit. From there, pick up a copy of Barry Sear's Enter the Zone--used copies are available for a penny! (For vegetarians only: the Soy Zone. In class we'll discuss this in more detail, but if you're looking to put on some muscle, soy is NOT your friend. Still, if it's your only option...) Also required: a food scale, measuring cups and spoons, and Ziplock bags. Optional (but not really): fish oil caplets. Want some Zone-frienly recipes? Try CrossFit Santa Cruz Central's Eat This! blog, or check out Catalyst Athletics' Performance Menu, which features excellent recipes concocted by CrossFit Portland's Scott Hargnas. Get psyched! These six weeks will change your life.

And Away We Go...

noreply@blogger.com (Sandy) — Thu, 01 Jan 2009 18:01:00 +0000

Thursday, January 1st, 2009

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

It will be frightfully cold out there tonight, but thanks to our good nature, we'll grant you the option of subbing the run. Come on in and find out what awaits you!

Post Happy New Year! time to comments.

Start Your New Year Off With a Bang

noreply@blogger.com (Sean) — Wed, 31 Dec 2008 11:25:00 +0000

For Wednesday, December 30th:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.

Holiday Hours

noreply@blogger.com (Sean) — Tue, 30 Dec 2008 22:09:00 +0000

Wednesday, New Year's Eve... 7AM and 8AM. Evening classes canceled.

Thursday, New Year's Day... no morning classes (if you must get a WOD on, sleep in for time). 5PM and 6PM classes are go!

Happy New Year!

Joshie

noreply@blogger.com (Sean) — Tue, 30 Dec 2008 03:31:00 +0000

For Tuesday, December 29th:

"Joshie"

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

3 rounds for time of

40 pound Dumbbell squat snatch, 21 reps, right arm
21 L pull-ups
40 pound Dumbbell squat snatch, 21 reps, left arm
21 L pull-ups

Post time to comments.

Fig. 1: Greg "Grande" Saulmon getting his L (or is it W?) pull-up on.

Fig. 2: Pure bad-assery.

Get Back Up on That Horse

noreply@blogger.com (Sean) — Mon, 29 Dec 2008 11:16:00 +0000

For Monday, December 29th:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

'Tis the season...of sneezing, sniffles and coughs. This interesting NYTimes article suggests "Don't Starve a Cold of Exercise", and I heartily agree. Sometimes a good workout is all it takes to clear your head. But! If you are especially achy, feverish or otherwise feel like you might be coming down with something heavy duty, REST is what I'd scribble for you on my prescription pad (if I had one). CrossFit and the flu do not play together well.

They say laughter is the best medicine, so if you are feeling a little peaked, try a little Dan Hill versus the Geico Cavemen.

While we're on the topic of preventative medicine, check out this "Beginner's Guide to Joint Mobility." The exercises Laree Draper recommends seem based on Dr. Eric Cobb's Z-Health system, which has a devoted following. Five minutes a day for lessened joint pain and greater injury prevention? I'll take two!

Finally, while we encourage everyone to develop the world's biggest gym-crush on PVCF, the last thing we want to do is make you "Weak in the Knees." Yet another valuable contribution from CrossFit Virtuosity's Keith Wittenstein.

Reminder: No Evening Classes Tonight

noreply@blogger.com (Sandy) — Wed, 24 Dec 2008 03:06:00 +0000

Wednesday, December 24th

Back Squat 5-5-5-5-5

Post loads to comments.

Fig. 1: An MTV Christmas classic. Billy Squier, his sweater and his hair singing "Christmas is the Time to Say I love You" -- Happy holidays everyone!

<3 you , s.

Almost Filthy

noreply@blogger.com (Sandy) — Tue, 23 Dec 2008 03:30:00 +0000

Holiday Schedule: PVCF will be open only for AM classes this Wednesday, December 24th. We'll be closed Thursday, December 25th - December 28th and resume back to schedule on Monday, December 29th. Thanks guys!

Tuesday, December 23rd

"Almost Filthy"

For time:
49 Box jump, 24 inch box
49 Jumping pull-ups
49 Kettlebell swings, 1 pood
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45 pounds
49 Back extensions
49 Wall ball shots, 20 pound ball
49 Burpees
49 Double unders

Post time to comments.

News, Articles, Links:
Josh Newman of CrossFitNYC talks about "beginner's mind":

When you're a young child, six or seven years old, your life is dominated by sucking at things. You're learning to read, learning to ride a bike, learning to tie your shoelaces. And you're terrible at all of it.

But, as you get older, you get better at things. You focus in on the things you do best. You keep improving. Then, one day, you're an adult, and almost all of what you do every day is stuff that you do well.

Learning new skills, sucking like a little kid again, is a shock to the system for everyone. But I've learned through teaching CrossFit classes that real differences start to emerge when you see people react to that sucking.

It turns out that people have wildly different tolerances for frustration, and wildly different levels of perseverance. Some people will try a movement a few times, then give up on it. Others will stick around long after class, drilling that same movement again and again and again.

And, not surprisingly, the people willing to suck repeatedly are the ones who fastest improve...

Spending the holidays away from home this season and trying to get away with using that as an excuse for not working out? Not with this comprehensive list, you won't...

CrossFit Travel Workouts (via CrossFit Fuel)

Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran...21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.
Tabata squats.
5x 400M sprints.
10 X 100 m dash.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
Run 1 mile for time.
10 push-ups 10 squats 10 sit ups 10 rounds.
10 vertical jumps, run 400 meters, 5 rounds.
spend a total of 3 minutes in a handstand.
100 air squats for time.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
run 400 meters, 50 air squats. 4 rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Run 1 mile for time.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps...
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
run 1 mile for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 50 meter sprint.
Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups - 20 rounds
Run 1 mile, stopping every minute to do 20 air squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
run 200 meters, 50 squats, 3 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Courtesy of Eva T

Plus! More expert advice from Kelly Starrett: Dude, Where's My Quads?

Monday, Monday

noreply@blogger.com (Sandy) — Mon, 22 Dec 2008 11:41:00 +0000

Monday, December 22nd

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

It's On!

noreply@blogger.com (Sandy) — Sat, 20 Dec 2008 12:46:00 +0000

Saturday, December 20th -- 9 & 11 AM classes

"CrossFit Total"

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Thanks to those of you who were able to shovel your way out of the snow this morning and make it to the Total! To those who couldn't make it -- we missed you! Everyone's worked super hard these last six weeks and we just want to say congratulations on all your accomplishments. But the work's not over yet because tonight we feast! We're still on for the Potluck Christmas Bash at 5 PM. Hope to see you there!

Snow Night

noreply@blogger.com (Sean) — Fri, 19 Dec 2008 16:57:00 +0000

In anticipation of the Blizzard of Aught Eight (or not), we're canceling this evening's classes. Rest up for the Total. See you tomorrow morning!

Tabata This

noreply@blogger.com (Sandy) — Thu, 18 Dec 2008 11:40:00 +0000

Thursday, December 18th

"Tabata This"

Squat
Row
Pull-ups
Sit-ups
Push-ups

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:

Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
Rowing first reduces reps on all other exercises
Rowing reps are not seriously affected if done last
Improvement happens really fast when the workout is done consistently (bimonthly).
High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

Post your score for each exercise and total to comments.

Elizabeth

noreply@blogger.com (Sandy) — Wed, 17 Dec 2008 03:27:00 +0000

Wednesday, December 17th

"Elizabeth"

21-15-9 reps for time of:
Clean 135 pounds
Ring dips

Post time to comments.

Fig. 1: CrossFit legends Annie and Greg rocking "Elizabeth" as Rx'd.

Hot Off the Press

noreply@blogger.com (Sandy) — Tue, 16 Dec 2008 03:09:00 +0000

What: Please join us for the CrossFit Total and our first Potluck Christmas bash!
When: Saturday, December 20th. There will be 2 classes for the CFT; first class will start promptly at 9 AM and the second class will begin at 11 AM. Afterwards, go home maybe nap for a few hours then come on back at 5 PM with something scrumptious to share with your fellow CrossFitters. No dietary restrictions on this night -- all bets are off!
Where: Your home away from home: Suite 240
Why: We are at another completion of our six week barbell cycle and what better way to gauge and celebrate our progress? And a perfectly legit excuse (hey, it's our party!) to eat that damn cookie. Or pie. Or pasta. Or cake. Or ice cream...
How: Please post to comments on what dish you'll be bringing to avoid any overlap. Also, please make sure you RSVP for the Total. Thanks guys!

Now, for Tuesday, December 16th

Press 2-2-2-2-2

Five rounds of:
30 second burpees
30 second handstand hold

Post loads and dishes to comments.

Core-tastic

noreply@blogger.com (Sandy) — Mon, 15 Dec 2008 12:15:00 +0000

Monday, December 15th

Overhead Squat 5-5-5-5-5

Ten rounds for time of:
7 Kettlebell swings, 1 1/2 Pood
10 Push-ups

Post loads and time to comments.

Fig. 1: Elements of the Overhead Squat

All Hail!

noreply@blogger.com (Sean) — Sat, 13 Dec 2008 18:06:00 +0000

For Saturday, December 13th:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute, then repeat for a total of 5 cycles. We witnessed some MAGNIFICENT efforts this morning. Post rounds completed for each of the 5 cycles to comments.

Everyone's Favorite Day

noreply@blogger.com (Sandy) — Fri, 12 Dec 2008 11:15:00 +0000

Friday, December 12th

Deadlift 2-2-2-2-2

then...

1 minute max Burpees
Tabata Pull-ups
1 minute max Burpees

Post loads to comments.

News, Articles, Links:
Get Moving, Get Sleeping
Post-Exercise Caffeine Helps Muscles Refuel

Have a Banana

noreply@blogger.com (Sandy) — Thu, 11 Dec 2008 16:25:00 +0000

Thursday, December 11th

Split Jerk 3-3-3-2-2

plus

300 Double unders for time

Post loads and time to comments.

News, Articles, Links:
Eat More Nuts
Simple Secrets to Healthy Aging
The Holiday Treats Are Here: Learn What You're Up Against!
The Plus Side of Nagging
Muscle Myths vs. Facts

Fig. 1: Blister care (not for the squeamish!)

Drop It Like It's Hot

noreply@blogger.com (Sandy) — Wed, 10 Dec 2008 15:55:00 +0000

Wednesday, December 10th

Squat 2-2-2-2-2

As many rounds as possible in 8 minutes of:
Lateral jumps, 4 reps
Kettlebell swings, 6 reps
Knees to elbows, 8 reps

Post time to comments.

News, Articles, Links:
Rest and Recovery
It's the Holidays. How About Just One?

Ladder Up

noreply@blogger.com (Sandy) — Tue, 09 Dec 2008 03:38:00 +0000

Tuesday, December 9th

1-2-3-4-5-6-7-8-9-10 reps for time of:
95 pound Thrusters
Ring dips
Pull-ups

Post time to comments.

Fig. 1: CrossFit thruster demonstration

Go Commando!

noreply@blogger.com (Sean) — Mon, 08 Dec 2008 16:02:00 +0000

For Monday, December 8th:

Snatch 3-3-3-2-2-2

b/w

50 Commandos (medball clean/wallball/burpee) for time.

Post loads and time to comments.