CROSSFIT VENTURA

Viva la CrossFit!

Brandon (aka "Puddles") rocks a CFV shirt at a club in Ensenada, Mexico, while he works on some pull-ups.

CFV's logo is a black phoenix rising. What do you think that represents? Post any thoughts to comments.

TODAY'S MUST READ - "Dedication" by Jon Gilson
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Workout of The Day
(compare to Tuesday, December 16th, 2008)

"Annie"
5 rounds, 50-40-30-20-10 reps, for time of:
Double-unders
Sit-ups

Post time to comments.

"Life is too short to waste. Dreams are fulfilled only through action, not through endless planning to take action."
-David J. Schwartz

Evidence Based Fitness

One of the most exciting things about doing CrossFit is that you are provided measurable,observable, and repeatable data about your fitness level every time you walk through the door to workout. Not only is this extremely motivating, but you are able to accurately and objectively track your own progress.

During yesterday's workout named "Cindy", Chris (in the picture above) got over 17 rounds. Just one month ago doing the same workout, Chris was only able to get 15 rounds. Looking at the numbers (for "Cindy" and many other workouts), there is just no question that Chris' fitness has been improving tremendously over the past few months. The numbers don't lie!

CrossFit is evidence based fitness! All else...it's just smoke and mirrors

TODAY'S MUST SEE VIDEO - Two years of CrossFit = "Diane" in 2:08!
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Workout of The Day

5 rounds, each for time of:
10 Big Box Jumps
20 pound Wall-ball, 15 reps (women - 14 pounds)
200m Sprint

Rest precisely 2 minutes between each round.

Post total time from all 5 rounds to comments.
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SCHEDULE REMINDER -
There will be no 6am class on Monday, Wednesday, and Friday this week. Our regular schedule will be back up and running next week!

Schedule Update!

Katie on top of Two Trees, Ventura

Hey everyone, unfortunately there will be a small change in the schedule this week as Huff and Faith are still traveling on the other side of the globe (and having an awesome time from what I hear!) All afternoon classes will run as regularly scheduled. However, there will only be two days this week in which the 6am morning class will be running:

Tuesday, March 31st &
Thursday, April 2nd

There will be no 6am class on Monday, Wednesday, and Friday this week. Our regular schedule will be back up and running next week!

TODAY'S MUST SEE VIDEO - Kyle Maynard Addresses the Warrior Transition Battalion.
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Workout of The Day

Pick one workout and crush it!

"Cindy"
(compare to Tuesday, February 24th, 2009)

"Daniel"
(compare to Saturday, March 29th, 2009)

"Diane"
(compare to Thursday, March 5th, 2009)

Post workout and time to comments

"Yo Mom, can you stretch out my hammies?"

Jenny helps her son, Nick, work on his hamstring flexibility.

Post your own caption for this picture to comments!

TODAY'S MUST SEE VIDEO - Hamstring Assessment, by Kelly Starrett
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Workout of The Day

"Daniel"
For time:
50 Pull-ups
400m Run
95 pound Thruster, 21 reps (women - 65 pounds)
800m Run
95 pound Thruster, 21 reps (women - 65 pounds)
400m Run
50 Pull-ups

Post time to comments.

"The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights."
-Muhammad Ali

Fitness

"We’ve observed that every quantifiable measure of health that typically declines with age is improved by exercise. Furthermore, these measures can be placed on a continuum that ranges from sickness to wellness to fitness. From this view fitness is seen to be a hedge against sickness. Blood pressure, body fat, bone density, triglycerides, “good” and “bad” cholesterol, flexibility, and muscle mass each follow this pattern. Done right, fitness provides a nice margin of protection against the ravages of time and disease. Fitness is and should be “super-wellness.”
-picture and text courtesy of crossfit.com

TODAY'S MUST READ - "Meat, Global Warming and Markets" by Robb Wolf
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Workout of The Day

5 rounds for time of:
225 pound Deadlifts, 10 reps (women - 155 pounds)
30 Squats

Post time to comments.

New Video - "Mitch Gets 10 Pull-ups!"

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Workout of The Day

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Post number of minutes completed to comments.

"Blisters and bloody hands are not the aim of gymnastics but if you've not encountered both you haven't yet been participating at a significant level."
-Greg Glassman

Top 5

Brittney working hard on some "chest-slapping" push-ups!

Here's an interesting thought game:

If limited to only 5 exercises in your lifetime, what would you pick?

If you choose running, rowing, swimming, etc., please specify the distance. Other than that, don't worry about loads or reps for the other exercises.

Post your 5 exercises to comments.

TODAY'S MUST SEE VIDEO - Pat Sherwood in "The Zone Chronicles"
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Workout of The Day
(compare to Thursday, February 26th, 2009)

"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post loads and total to comments.

"Nothing will ever be attempted, if all possible objections must first be overcome."
-Samuel Johnson

Handstand Photography

Photos of handstands being done outside in cool locations has long been a staple of CrossFit. So next time you have your camera with and your wearing a CFV shirt, have someone take a picture of you holding a handstand! It can be taken anywhere: the mall, downtown, on a hiking trip, at a cool spot in Ireland (Mase), or even on the Great Wall of China (Huff and Faith...that means you!) Let's start collecting some awesome handstand photos and show the world that CrossFitters really are crazy!

TODAY'S MUST SEE VIDEO - The Future of Treadmills!!
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Workout of The Day

As many rounds in 20 minutes as you can of:
65 pound Hang Power Clean, 12 reps (women - 45 pounds)
7 Pull-ups

Post number of rounds completed to comments.

"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman."
-Greg Glassman

CrossFit Women

Who are our most impressive athletes at CFV? Our women of course! Through CrossFit, our women have been empowered the opportunity to be on an equal playing field with men in the fitness world. CFV women are thriving with huge amounts confidence, mental fortitude, physical skill and health! The fact that many of our girls can physically outperform the large majority of men outside our box (even those that think they're "fit") just fires me up!!! If you ever wanted to look and understand the success of CrossFit, you needn't look any further than the success of it's women!

TODAY'S MUST SEE VIDEO - Jolie Gentry working out at the 2008 CrossFit Games.
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Workout of The Day

For time:
800m Run
21 Handstand Push-ups
800m Run
15 Handstand Push-ups
800m Run
9 Handstand Push-ups

Post time to comments.

"The sooner everybody—both halves of the population—accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don’t need their own figure salon."
-Mark Rippetoe

Top of The Trails!

Congratulations to everyone who made it to the top of the hill on Saturday's trail run!

As many of you know, Huff and Faith are leaving tonight to travel to China and the Philippines! They will be gone for the next two weeks. Thanks to Luke generously offering to run some of the early classes, we will still be having many of our 6am classes open for all you early risers to get in your workout! The only day this week which we will not be having the 6am class is tomorrow, Monday, March the 22nd.

All 4:30pm and 5:30pm classes will continue to run as scheduled!

TODAY'S MUST READ - "You'll Be Fine" by Jon Gilson, Again Faster
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Workout of The Day

Front Squat 3-3-3-3-3 reps

then,
As many rounds in 10 minutes as you can of:
100m Farmers Walks
Max # of Push-ups

Post loads and total number of push-ups to comments.

"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."
- Arthur Ashe