CROSSFIT VENTURA

Good Luck or Bad?

This morning, this string of 13 black skulls was found hanging on a pipe over by the GHD. We have no idea how they got there or what they are for. Some have proposed that is good luck and we should keep it (as it could possibly be the reason why Lindsay was able to hold a plank for 7 minutes this morning!), while others believe that it is evil and that we should dispose of it right away.

What are your thoughts on this very important matter?

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Knee Snatching

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Workout of The Day

Front Squat, Find Your 1-Rep max

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Tabata Squats

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Max Plank Hold: Front/Side/Side

Post max squat, tabata score, and plank hold times (in seconds) to comments.

Shifting Gears

 

As most of you have noticed by now, one of our primary focuses during our current training cycle these past 5 weeks has been to get everyone stronger at some of the basic lifts (squat, deadlift, press). The week we are in right now is the last one of this cycle. Then, next week, we will be shifting gears and beginning a new cycle. 

It will be different from anything we've ever done.

Are you ready?

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John Durant on The Colbert Report (go to minute 14)

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Workout of The Day

(compare to Friday, Jan 22nd, 2010)

Bench Press - 3, 3, 3 reps; rest 3 minutes

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1-2-3-4-5-6-7-8-9-10 reps; for time:

DB Muscle Snatch (reps per hand)

CTB Pull-ups

rest exactly 20 seconds between each round.

Post loads, time and notes to comments.

Mindith and Jaala Prepare For Sectionals

 

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Benchmark Make-up Day

Choose a benchmark and crush it!

1K Row

(compare to Friday, Feb 5th, 2010)

Fight Gone Bad

(compare to Tuesday, Jan 19th, 2010)

"Barbara"

(compare to Monday, Jan 11t, 2010)

"Helen"

(compare to Wednesday, Jan 6th, 2010)

Post benchmark and time/score to comments.

The Question

Saints or Colts?

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Now - by Jon Gilson

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Workout of The Day

(compare to Thursday, Jan 28th, 2010)

(compare to Sunday, Aug 2nd, 2009)

High Bar Back Squat - 3, 3, 3 reps; rest 4 min

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1K Row TT

Post loads, time, and notes to comments.

New Olympic Workshop

CFV is now offering a new Olympic Lifting Workshop instructed by Matt Major. Here are some details:

Among the many different movements that we do in CrossFit, the Olympic Lifts (Snatch, Clean & Jerk) could easily be considered the most difficult movements to learn and perform correctly. The Olympic lifts play a very special and unique role within the CrossFit community. Investing the time to become knowledgeable, efficient and, most importantly, confident in the two lifts will without a doubt make you a better Crossfit’er and will give you a leg up on your competition!

The new OLY I Workshop will consist of four (4) 90-minute classes & one (1) 120-minute class, and will lay the groundwork for you to become a more competent & confident Olympic lifter. This course is meant for those who are looking to be more competitive with their Olympic lifts, and the work that you do outside of the gym will be just as important as what you do while in class. I will not only expect each athlete to hold themselves accountable for their performances during each class, but also for their recovery (including proper pre/post WOD meals) and a recommended participation in a private Facebook group page that will be created for each class. With your time and effort, you will achieve great results!

The workshop will take place at 12:15-1:45pm on Saturdays, from Feb 27th - April 3rd. Workshop size is limited to 8 participants. You can register your spot online here.

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Good News

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Workout of The Day

Pick your own workout! Highest # you can choose is 10.

part 1: complete your chosen # of Push Jerks/minute for 10 minutes - using 75% of your 1RM Shoulder Press.

part 2: immediately following part 1, complete the same # per minute for the next 10 minutes of Hang Squat Cleans, using the same load.

*workout created by Natural High CrossFit

post your load, number you chose, and whether or not you completed your number for all 20 minutes to comments. Did you underestimate or overestimate yourself, or were you right on target?

2nd Annual SoCal Strength and Conditioning Clinic

Last Saturday, Faith and I had the opportunity to spend the day on the UCLA Campus for the 2^nd Annual UCLA Strength & Conditioning Coaches Clinic! We were able to arrive early and pay a visit to Drake Stadium, site of the 2010 Southern California CrossFit Sectionals; I now fear stairs, but what an amazing venue it will be! 

During the course of the day we had the pleasure of listening to 11 speakers ranging from High School Strength & Football coaches, to four members of the UCLA Athletic Performance Staff, the Head of Strength & Conditioning at Boise State & Rick Neuheisal-UCLA Head Football Coach. The speakers talked about subjects ranging from the importance of implementation of Warm Up & Regeneration work, to nutrition, running, programming and the implementation of functional training.  

As an ex-football player at Oregon, long time UCLA football fan, and now coach at CrossFit Ventura, I had the luxury of enjoying the day from three very different perspectives. Being a coach at CFV, my most important objective was to both gain knowledge & new perspectives, but to also bring back useful techniques & information that I could share with the other CFV coaches, and then immediately implement into your classes. 

While there were many things that I took away from my day at UCLA, there are two things that I would like to specifically share with you. First, is the importance of the warm-up and cool-down during each workout. The UCLA coaching staff really opened my eyes to the importance of the cool-down or what they call regeneration work. This includes stretching (specifically PNF), rolling out & myofascial release, icing & heating and of course the infamous post-wod meal. Second, the more I learn the more I appreciate CrossFit & the methodology behind it. We are all truly blessed to have a facility like CFV to train at, and to have the coaching staff that we have. As an athlete at CFV, if you are on board with what we are doing here, I have NO DOUBT that you can accomplish every goal that you set out to accomplish. 

by Matt Major

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Handstand WOD - with Laurie Galassi, CrossFit Santa Cruz

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Workout of The Day

(compare to Tuesday, Jan 26th, 2010)

Deadlifts - 3, 3, 3 reps; rest 4 min

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4 rounds for time:

10 Thrusters @ 45% 1RM

200m Run

Post loads, time, and notes to comments.

Committed Athlete: Ben Johnson

Congratulations to Ben Johnson for joining the page of CFV's Committed Athletes! Ben has worked hard this past year, and he has become one of our strongest men. Among his many accomplishments, Ben has climbed over 1000lb on the CrossFit Total, and on the other spectrum, has also completed the unforgiving workout "Murph" as prescribed in under an hour. Ben has also been a great motivator for many in the gym, always encouraging us to go as hard as we can until we are done. Thanks Ben, it has been awesome having you in the gym this past year!

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Team Murph

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The Olympic Lift Starting Posture

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Workout of The Day

3-Position Power Clean; 3 x 1+1+1; rest 3 min

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3 rounds for time:

60% max Pull-ups

20 Burpees

Post loads, time, and notes to comments.