CROSSFIT VENTURA

2008 CrossFit Retrospective

Post your best and/or worst CrossFit experiences of the year to comments.

REMINDER - There will be no 6am class on New Years Day (tomorrow). All other classes will continue as scheduled.
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Workout of The Day
(compare to Friday, November 14th, 2008)

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

or

"Mary"
As many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged Squats (pistols)
15 Pull-ups

Post your choice of girls and rounds completed to comments.
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Burpee Challenge: 31 Burpees Today

December's CrossFitter Of The Month

Big congratulations to Brittney McWethy for rising up to become our December Crossfitter of The Month!!

Brittney's hard work and dedication to fitness is truly outstanding. It is a rare day here at CFV when you don't see Brittney's name up on the white board. Her determination has allowed her to make some giant leaps of progress this month: she made the transfer from jumping pull-ups to pull-ups with the purple band. Another big benchmark for her was "Karen" which she stormed through as prescribed in just over 8 minutes!

On top of everything else, she sends us pictures of her doing burpees everywhere!! Above left she is doing burpees at Zodo's after a football game, and on the right she is burpeeing away at Disneyland! How cool is that?!?! Great job Brittney!

TODAY'S MUST SEE VIDEO - Training the clean with Mike Burgener.

REMINDER - There will be no 6pm class on New Years Eve (Wednesday), and there will be no 6am class on New Years Day (Thursday). All other classes will continue as scheduled
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Workout of The Day

Power Clean 1-1-1-1-1-1-1 reps

Post loads to comments.
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Burpee Challenge: 30 Burpees Today

New WOD Video - "12 Days of CrossFit"

Video created by Luke Mitchell

Today's Must Read - "The Naive Vegetarian" by Barry Groves, PhD.

IMPORTANT - There will be no 6pm class on New Years Eve (Wednesday), and there will be no 6am class on New Years Day (Thursday). All other classes will continue as scheduled.

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Workout of The Day

3 rounds for time of:
1.5 pood Kettlebell Swing, 25 reps (1 pood for women)
15 Pull-ups

Post time to comments.
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Burpee Challenge: 29 Burpees Today!

Style Points

 

Luke and Nick Mitchell rockin' some sweet Christmas sweaters!

Huff and I cannot thank all of you CFV members enough for the Christmas present you gave us! We are so lucky to have you guys as part of CFV! We'll make sure that your generous present gets put to good use!!!

TODAY'S MUST SEE SITE - Mark Rippetoe's Q & A Forum. If you ever have any questions about the "slow" lifts, this is the man to ask! Plus, this place is loaded with some of the funniest quotes you can find!
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Workout of The Day
(compare to Thursday, November 6th, 2008)

Back Squat 5-5-5-5-5 reps

Post loads to comments.
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Burpee Challenge: 28 Burpees Today

Third Place

The "Third Place" is a term used in the concept of community building to refer to social surroundings separate from the two usual social environments of home and the workplace. Third places are "anchors" of community life and facilitate and foster broader, more creative interaction.

How does CFV fall into this category? Do you think we are a "Third Place"? Post thoughts to comments.

TODAY'S MUST SEE VIDEO - How's your Hollow-Rock? Check out this instruction on the Hollow-Rock by Jeff Tucker.
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Workout of The Day

As many rounds in 15 minutes as you can of:
Bodyweight Deadlift, 10 reps
20 Box Jumps

Post number of rounds completed to comments.
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Burpee Challenge: 27 Burpees Today

New WOD Video - "Karen"

Video created by Luke Mitchell

TODAY'S MUST READ - The Non-Negotiability of Perfection by John Gilson. When this article first came out, it was in response the controversy of an increasing number of people not pushing their head through at the top of their thrusters (in attempt to get a faster time on "Fran").
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Workout of The Day

For time:
95 pound Shoulder Press, 21 reps (65 pounds for women)
400m Run
135 pound Push Press, 15 reps (95 pounds for women)
400m Run
185 pound Push Jerk, 9 reps (130 pounds for women)
400m Run

Post time to comments.
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Burpee Challenge: 26 Burpees Today

Merry Christmas!

Anyone get any sweet CrossFit presents this morning?
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Workout of The Day

For time:
25 Burpees

Post times to comments.
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Burpee Challenge: 25 Burpees Today

12 Days of CrossFit

On the first day of CrossFit,
my trainer sent to me
a 100 meter Sprint.

On the second day of CrossFit,
my trainer sent to me
Two 95 pound Sumo Deadlift High-pulls (65 pounds for women),
And a 100 meter Sprint.

On the third day of CrossFit,
my trainer sent to me
Three 95 pound Thrusters (65 pounds for women),
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the fourth day of CrossFit,
my trainer sent to me
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the fifth day of CrossFit,
my trainer sent to me
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the sixth day of CrossFit,
my trainer sent to me
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the seventh day of CrossFit,
my trainer sent to me
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the eighth day of CrossFit,
my trainer sent to me
Eight 1.5 pood Kettlebell Swings (1 pood for women),
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the ninth day of CrossFit,
my trainer sent to me
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the tenth day of CrossFit,
my trainer sent to me
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the eleventh day of CrossFit,
my trainer sent to me
Eleven Jumping Air Squats,
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint.

On the twelfth day of CrossFit,
my trainer sent to me,
Twelve Double-unders,
Eleven Jumping Air Squats,
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Sprint!

REMINDER - CFV will be closed tomorrow. Enjoy the holidays!
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Burpee Challenge - 24 Burpees Today!

Ouch!

Brittney set the new CFV record for total number of hand rips: 7 in total!!! The price we pay for elite fitness...

TODAY'S MUST READ - If you've ever wondered how getting good at burpees could affect you, check this story out. A good burpee could save your life!

CHRISTMAS WEEK SCHEDULE:
Wednesday (12/24) - 10am (All other classes canceled)
Thursday (12/25) - Closed

On Friday (12/26), we will be back to our regular schedule!

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Workout Of The Day
(compare to Wednesday, September 10th, 2008)

"Karen"
For time:
20 pound Wall-ball, 150 reps (14 pounds for women)

Post time to comments
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Burpee Challenge: 23 Burpees Today!

Scarecrow

  Maurice learning to bring himself into the "scarecrow" position. 

Whether you are performing a sumo deadlift high-pull, clean, or snatch, it is extremely important that you keep your elbows high and outside (just like if you were a scarecrow). Elbows high and outside allows the bar to stay close to your body while it continues to travel upward in a straight line.

Why should this matter to you?

Elbows high and outside should matter to you because it will make the weight you're pulling feel lighter, allow you to pull faster, and waste less energy doing so. Even more importantly, it should matter to you because it will help get you some FAT PRs!

TODAY'S MUST SEE VIDEO - Coach Glassman lectures on the Sumo Deadlift High-Pull.

CHRISTMAS WEEK SCHEDULE:
Tuesday (12/23) - 5pm & 6pm (6am is canceled)
Wednesday (12/24) - 10am (All other classes canceled)
Thursday (12/25) - Closed

On Friday (12/26), we will be back to our regular schedule!
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Workout Of The Day

For time:
100 Pull-ups*

*run 400m everytime you drop from the pull-up bar.

Post time and number of runs completed to comments.
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Burpee Challenge: 22 Burpees Today!