CROSSFIT VENTURA

The November Crossfitter of The Month

Congratulations to Katie Bann for being our November CrossFitter of The Month!!!

Having just started CrossFit barely over a month ago, Katie has risen to become one of the top female athletes at CFV. She also was part of our team in the "Fight Gone Bad" fundraiser and helped us take 3rd place!!

Having seen what Katie has already accomplished in just her first month, it will be exciting to see what she does with more time. Great job Katie!!!

TODAY'S MUST SEE VIDEO - Watch Annie fly through today's workout - "Josh".
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Workout of The Day

"Josh"
For time:
95 pound Overhead Squat, 21 reps (65 pounds for women)
42 Pull-ups
95 pound Overhead Squat, 15 reps
30 Pull-ups
95 pound Overhead Squat,9 reps
18 Pull-ups

Post time to comments.

The Traveling CrossFitter

  A photo of CrossFit North Santa Cruz when they first opened.

Have you ever been to other CrossFit affiliates outside of CFV? It's pretty interesting to visit other boxes and see how they do things. I've never been to 2 facilities that are run exactly the same and I always learn something new everytime!

How many CrossFit facilities have you been to? And which ones?

TODAY'S MUST READ - I'm sure you hear a lot about the dangers of overtraining (which are largely an over-exaggeration). Here is an article, by John Gilson, about "The Evils of Undertraining".

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Workout of The Day

(compare to Monday, October 13th, 2008)

"Jackie"
For time:
1000m Row
45 pound Thrusters, 50 reps (33 pounds for women)
30 Pull-ups

Post time to comments.

"Often the less there is to justify a traditional custom the harder it is to get rid of it."  -Mark Twain

Family Gatherings

         The McWethy's gather together for one intense workout.

Ever think about bringing your family in to the free Saturday workout at CFV? Even if they only will agree to come once, at least they'll have a greater appreciation for what you do here everyday!

Make sure to ask us about our family rates.

TODAY'S MUST SEE VIDEO - Jon Gilson deadlifting in a dress is priceless. This is another classic!

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Workout of The Day

(compare to Thursday, October 23rd, 2008)

Deadlift 3-3-3-3-3 reps

then 2 x 400m run

then max situps

Post loads, times, and reps to comments.

"If you think these workouts aren't tough enough, I've got news for you. You are not a very good athlete yet."

-Coach Glassman

Happy Thanksgiving!

  Happy Thanksgiving!

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Workout of The Day

REST

Measuring Progress

Make sure to have a way to keep track of your workouts. You can use our site (posting your times to comments), use a computer document (like word), or a journal... even if your only journal has HELLO KITTY on the front! 

That cat does have an awesome tattoo though! 

TODAY'S MUST SEE VIDEO - Part of an Interview with Jason Khalipa: the 2008 CrossFit Games Champion. 

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Workout of The Day

"Tabata This"

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.

Post score to comments. 

Energy Boost

As more people have started to drink more and more energy supplements (coffee, espressos, energy drinks, energy shots, etc...), it's effect on our health and fitness has become a hotly debated topic. While there is supporting evidence that coffee is beneficial, there is little dispute that energy drinks (sugarfree or not) are not very good for your health. Some of what IS in dispute is:

• Exactly how bad are energy drinks for your health?
• Could most of us survive in today's fast-paced world without them?
• Are they an acceptable ergogenic aid (performance enhancer) for sport?

Here are some general effects of caffeine to keep in mind:

• Increases mental alertness
• Increases concentration
• Elevates mood
• Decreases fatigue and delayed onset
• Decreases response time (i.e., faster response)
• Increases free fatty acid mobilization (i.e., faster metabolism)
• Increases use of muscle triglycerides

*Info from Physiology of Sport and Exercise 4th edition, Jack Wilmore.

So, what do you think? Please post your thoughts to comments.

TODAY'S MUST READ - Are energy drinks "Meth in a Can"? CrossFit trainer and police officer, Keith Graves, makes the argument that they are.
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Schedule Change for Thanksgiving Week:
Wednesday - 6am class will be canceled
Thursday - CFV will be closed
Friday - 6am class will be canceled
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Workout of The Day

As many rounds in 5 minutes as you can of:
7 Knees to Elbows
1.5 pood Kettlebell Swings, 14 reps (1 pood for women)
21 Double-unders

Repeat for a total of 3 times with 2 minute rests in between.

Post total number of rounds completed to comments.

"If you don't do what's best for your body, you're the one who comes up on the short end."
-Julius Erving

Getting Your Grip On

Luke carries some dumbbells for a "Farmers Walk".

Grip strength is an extremely valuable asset in many sports, daily life, and of course, CrossFit. Grip strength affects many of our functional movements. You can't deadlift what you can't hold on to. You can't do pull-ups very easily if you're having trouble holding on to the bar. Do you think a stronger grip could help out your kettlebell swings, farmers walks, cleans, and muscle-ups too? Of course!

The workouts alone will do magic in developing your grip. But if you're feeling good after a WOD and feel your grip strength is holding back some of your potential, try doing some extra farmers walks, bar hangs, or towel hangs (don't those sound fun!?).

TODAY'S MUST SEE VIDEO - A very grip taxing workout. Also a visit from "pukie" which makes this video an instant classic!
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Schedule Change for Thanksgiving Week:
Wednesday - 6am class will be canceled
Thursday - CFV will be closed
Friday - 6am class will be canceled
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Workout of The Day

For time:
800m Run
35 pound Right-Handed Dumbbell Snatch, 30 reps (20 pounds for women)
35 pound Left-Handed Dumbbell Snatch, 30 reps (20 pounds for women)
75 pound Thrusters, 15 reps (55 pounds for women)
400m Run
35 pound Right-Handed Dumbbell Snatch, 30 reps (20 pounds for women)
35 pound Left-Handed Dumbbell Snatch, 30 reps (20 pounds for women)
75 pound Thrusters, 15 reps (55 pounds for women)
800m Run

Post time to comments.

"Adversity causes some to break, others to break records."
-Anonymous

More Pics From "Fight Gone Bad"

You can check out more photos from the FGB Event by clicking Here.

This weekend got Huff and I excited about hosting an affiliate challenge here at CFV. How would you feel about participating in an all day, multiple workout competition at CFV with a bunch of other affiliates around the area?

TODAY'S MUST SEE VIDEO - A nutrition tip about refined carbs for you from good ol' Robb Wolf.
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Workout of The Day

Front Squat 5-5-5-5-5 reps.

Post loads to comments.

"Front squatting is brutally hard. Moving the barbell placement from the spine of the scapula as in the back squat, to the front rack position and away from the athlete's center of gravity effectively generates an additive crushing rotational force to an already demanding hip and leg extension movement. Moving loads further and further away from the spine forces the athlete to resist trunk flexion while simultaneously maintaining a rigid spine-pelvis relationship. Herein lies the beauty of this greatly hated squat variation." 
-Kelly Starrett

What A Day!

Everyone did an amazing job today at the Fight Gone Bad event in Westlake Village!! Out of the 5 affiliates and 9 teams competing, CFV got third! Also, Ted got first place in the Masters Division! You can check out all the results from today by clicking Here.

We have tons of great pictures and video from today and I'm trying to sort them all out and post some cool stuff for you guys soon!

Way to kick ass CFV!
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Workout of The Day

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (14 pounds for women)
Sumo deadlift high-pull, 75 pounds (53 pounds for women)
Box Jump, 20" box
Push-press, 75 pounds (53 pounds for women)
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.

Prep Time

A picture from our "Fight Gone Bad" Fundraiser last month.

Remember, because of this Saturday FGB Fundraiser at CrossFit FASTgym, we will be closed for both the 9am free class and the 10am group class. If you were planning on attending this Saturday's Free class, we will be hosting it this Sunday at 9am instead.

We will be meeting at CFV at 8:45 a.m. to set up carpool options and make our way to CF Westlake Village. If you're not planning on meeting at CFV (you plan to go straight to CF Westlake Village on your own), please email me to let me know. You can find FastGym's address at http://www.fastgyms.com. If I don't hear from you, I will assume that you will be meeting us at CFV. 

 

The fee for the event is $5 (cash or check made payable to FastGym) + one grocery bag full of Thanksgiving type food (canned yams, canned corn, instant mashed potatoes, smoked turkey, etc.). If you haven't already done so, please download, print, and complete the CF Westlake Village liability/waiver form and bring it with you tomorrow. You can download this form at http://www.fastgyms.com/files/FastGymWaiver.pdf. 

 

The workout is "Fight Gone Bad"

 

3 Rounds of:

 

1 minute of Wall Balls (M: 20#, W: 14#)

1 minute of Sumo Deadlift Highpulls (M: 75#, W: 53#)

1 minute of Box Jumps (20'' for both)

1 minute of Push Presses (M: 75#, W: 53#)

1 minute of Rowing

1 minute of Rest

 

* Your score is the total reps of all exercises for all 3 rounds.

 

There will be four divisions: Mens Individual, Womens Individual, Masters (40+), and Team (made up of 5). They will be having awards (medals) for each division. NICE!

 

I hope you're all as AMPED up as we are to get a great workout in and meet some fellow Crossfitters. If you have any questions, just let us know. We'll see you all in the a.m.!

TODAY'S MUST SEE VIDEO - This is one of the best edited CrossFit videos I've seen in a while!

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Workout of The Day

For time:
2k Row

Post time to comments.

"We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."
-Greg Glassman