CROSSFIT VENTURA

January's CrossFitter of The Month

Congratulations to David Shellenberger for becoming our January CrossFitter of The Month!!!! He has put a tremendous focus on his fitness both in and outside of CFV. He has been dialing in on the zone diet and is reaping the benefits with 21 pounds lost so far! His performance on the WODs has been improving so much it's shocking! Dave's first "Fran" 3 months ago took him over 16 minutes...last week he finished it in under 9 minutes!

Dave has also become invaluable to CFV as a motivator during the workouts. He's always sticking around, pushing everyone else to go harder! Dave, we really are fortunate and proud to have you as a member of our team!

TODAY'S MUST SEE VIDEO - Dave and Jeannine Shellenberger on the last workout of their Elements Course 3 months ago! I bet they would absolutely ROCK this workout if they ever tried it again!
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Workout of The Day

As many rounds in 20 minutes as you can of:
200m Run
1.5 pood Kettlebell Swing, 10 reps (women - 1 pood)
6 Pull-ups

Post number of rounds completed to comments.
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Burpee Challenge: 62 Burpees Today

Conquering Your Fear

We all know about the great physical benefits from doing CrossFit. But, there are other enormous benefits of learning the gymnastics and weightlifting movements that have nothing to do with physical fitness.

Learning to conquer your fear is one of these benefits. For many, the movements we learn and use are very intimidating! Working to get past this fear is a skill that needs to be developed and will carry over in your life outside of the gym!

Anyone who has ever tried their first handstand, heavy push jerk, or max height box jump knows that developing the ability to conquer your fear is huge! It takes courage to try movements when you're not sure you're going to make it!

TODAY'S MUST READ - "The Weakness In Game Planning" by Colin Jenkins
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Workout of The Day
(courtesy of CrossFit NorCal)

With a continuously running clock do one 95 pound "Cluster" (clean+thruster) the first minute, two 95 pound "Clusters" the second minute, three 95 pound "Clusters" the third minute... continuing as long as you are able.

Post number of minutes completed to comments.
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Burpee Challenge: 61 Burpees Today

New Video - CFV's 1st Sub-3-Minute "Fran"

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Workout of The Day

"Fight Gone Bad!"

Three rounds of:
20 pounds Wall-Ball (women - 14 pounds)
75 pound Sumo Deadlift High-Pull (women - 53 pounds)
20" Box Jump
75 pound Push Press (women - 53 pounds)
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.
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Burpee Challenge: 60 Burpees Today

Inauguration Day

Su DeCoste represents CFV at the Presidential Inauguration!

Su and Miguel always do an impressive job of spreading CFV around the world. In case you haven't seen it, click HERE to check out a few pictures of them playing around inside of the Roman Coliseum!

TODAY'S MUST SEE VIDEO - Some good ol' fashion "Virtual Shoveling"!
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Workout of The Day

For time, 30, 25, 20, 15, 10, 5 rep rounds of:
Virtual Shoveling
Pull-ups

Post time to comments.
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Burpee Challenge: 59 Burpees Today

New WOD Video - "CFV Meets Fran"

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Workout of The Day

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

Post loads to comments.
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Burpee Challenge: 58 Burpees Today

200th Post!

It's hard to believe, but today is our 200th post! Because many of you are new to this website and haven't read through all the archives, I thought it would be cool to provide links to 10 of my favorite posts. Check these out!

10- A Call For More Practice
9 - Scarecrow
8- Imagery - Part 1
7- Imagery - Part 2
6- Unfairness
5- Set-up: The Deadlift
4- Intensity Intensity Intensity
3- What's Your Goat?
2- MOD That WOD
1- Mase's Success

TODAY'S MUST READ - "End Range Deranged" by Kelly Starrett, San Francisco CrossFit
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Workout of The Day
(compare to Tuesday, September 23rd, 2008)

5 rounds for time of:
275 pound Deadlift, 5 reps (women - 185 pounds)
10 Burpees

Post time to comments.
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Burpee Challenge: 57 Burpees Today

Demand For Excellence!

It is an unfortunate truth that most people are willing to accept mediocrity. Most people are willing to accept trainers who do not care about their success, who do not have adequate knowledge, and who do nothing more than supervise workouts. People deserve better! No one should accept someone as a trainer who merely counts your reps. Trainers should be accountable for educating, motivating, and providing guidance!

If you work hard at your workouts, you should demand at least the same hard work from your trainer...never accept mediocrity! Demand excellence and you shall receive nothing less!

TODAY'S MUST SEE VIDEO - Coach Burgener: the master at teaching the Olympic lifts!
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Workout of The Day
(compare to Tuesday, Novemeber 18th, 2008)

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
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Burpee Challenge: 56 Burpees Today

Fresh Meat

From left to right: Brandon, Jenna, Mitch, Jenny, and Kyle

Congratulations to this new crew for making it through the Elements Course!!! It has been a fun two weeks and it has been a great pleasure to work with all of you! We are lucky to have such great people joining the CFV family! If you see Brandon, Jenna, Mitch, Jenny, or Kyle in your group class, make sure to get to know them!

Our next Elements Course begins this Monday, the 26th. If you're interested in registering for it, contact us ASAP to learn how to reserve your spot (space is limited)! We're looking forward to seeing the next new crew there!

TODAY'S MUST SEE VIDEO - If you have a tendency to rip up your hands, check out this video with Coach Mark Rippetoe.
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Workout of The Day

Box Jump 1-1-1-1-1-1-1 reps

then,

1/2 Tabata Push-ups
30 Second Rest
1/2 Tabata Push-ups
1/2 Tabata Sit-ups
30 Second Rest
1/2 Tabata Sit-ups

Post max height for box jumps and total number of reps for tabatas to comments.
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Burpee Challenge: 55 Burpees Today

Friendly Little "Fran"

"Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise"

"Intensity is directly correlated with discomfort"
-Greg Glassman

If you hit today's workout hard, these quotes should mean something extra special just for you! :)

TODAY'S MUST SEE VIDEO - Firefighter Fran!
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Workout of The Day
(compare to Friday November 7th 2008)

"Fran"
3 rounds, 21-15-9 reps, for time of:
95 pound Thrusters, 21 reps (women - 65 pounds)
Pull-ups

Post time to comments.
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Burpee Challenge: 54 Burpees Today

Most People...

Most people never collapse to the ground after a workout.
Most people have never ran an 800m Sprint.
Most people have never attempted a heavy Squat, Deadlift, or Press.
Most people think good core work involves balancing on giant rubber balls.
Most people don't measure their progress.
Most people don't make any measurable progress.
Most people think kipping pull-ups are "cheating".
Most people don't stick around after they workout to cheer other people on as they workout.

Fortunately for us, We are not "Most people"!!

Post a "Most people..." to comments.

TODAY'S MUST SEE VIDEO - Luke is getting his level 1 certification on Feb 28th in San Diego! Check out this video to see a preview of what he'll be going through!
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Workout of The Day

For time:
400m Run
10-9-8-7-6-5-4-3-2-1:
1.5 pood Kettlebell Swing (women - 1 pood)
Hanging Leg Raise
800m Run
1-2-3-4-5-6-7-8-9-10:
1.5 pood Kettlebell Swing (women - 1 pood)
Hanging Leg Raise
1 mile Run

Post time to comments.
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Burpee Challenge: 53 Burpees Today