CROSSFIT VENTURA

Intramural Fun!

CFV Football Intramurals was a great success! The votes have been cast, and next month, we will be hosting CFV Beach Vollyball/Hoover Ball!! Get ready!

Who do you think deserves the title for today's Football MVP??
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Hoover Ball

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Workout of The Day

BENCHMARK DAY
Choose 1 of the following benchmarks and crush it!

"Angie"
(compare to Sunday, May 24th, 2009)

"Grace"
(compare to Friday, May 8th, 2009)

"Helen"
(compare to Thursday, May 14th, 2009)

"CrossFit Total"
(Compare to Monday, May 25th, 2009)

Post workout and time/loads to comments.

Happy Birthday Huff!

It's Huff's Birthday!

...I think we'll give him a birthday WOD tomorrow!
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Updates on the "Last Chance Qualifier"

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Workout of The Day
(compare to Thursday, December 4th, 2008)

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (M: 135lbs, W: 85lbs)

Post time to comments.

Fresh Outta "On Ramp"s

Congrats to Lisa, Cody, and Virginia for making it through their "On Ramp"! They are a fun, hard working group and we are lucky to have them here training with us. Make sure you meet, introduce yourself, and welcome them to the group classes! Great job Lisa, Cody, and Virginia!

(I will have a picture of them up soon...once I find the cord that plugs my camera into the computer!)
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Matt Major's Blog

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Workout of The Day

3 rounds, each for time of:
1 Mile Run

Rest exactly 2 minutes between efforts.

Post times for each round to comments.

Move Fast. Breath Slow.

"Move fast. Breath slow."

This piece of advice is so helpful that it's worth repeating to yourself a few times before and during your workout. All too often, I watch people take quick shallow rapid breaths during CrossFit workouts. Almost all of the greatest performances I've witnessed have come from athletes who look calm, controlled, and who take slower and deeper breaths.

If you find yourself breathing uncontrollably fast, try taking a second to slow down and take some deeper breathes. More likely than not, you'll start to go faster!
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Be Nice, Your Wrists Work Hard

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Workout of The Day

As many rounds in 15 minutes as you can of:
10 Deadlifts (M: 225lbs, W: 155lbs)
400m Run

Post time to comments.

Are You Ready For Some Football???

Our CrossFit Ventura Intramural Football Game is coming up this Sunday!! Are you ready??

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It's Time to Make a Coffee Run

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Workout of The Day

3 rounds for time of:
10 Back Squats
20 Pull-ups
200m Farmers Walk*

*Every time you drop the dumbells, perform 3 burpees

Post time to comments.

Level 1 Standards

Many of you may have heard rumors of a new group class schedule which will include more hours, and include 2 different types of classes: "Elements" and "Level 1".

All of the rumors are true! And these changes may be in effect as early as June 15th!!

In order to be eligible for taking the Level 1 classes, you must pass a set of standards which may be retested once every month. I know many of you are anxious to find out what these standards will be. So, without further ado, here they are:

Squats: 50 free squats
Push-ups: 10
Static hang: 30 seconds
Sit-ups: 30
Kettlebell Swings: 25
400 meter run: 2:00
Deadlift: 3/4 x bodyweight
Shoulder press: 1/4 x bodyweight
Sumo-Deadlift High-pull: M - 75lbs x 10 reps, W - 55lbs x 10 reps
Wall Ball: 25
500 meter row: M 1:55, W 2:20
Box jumps: 10 reps in 1 min to 12” box
Dips: M 3, W 1
Pull-ups: 3
L-sit: 10 seconds (above parallel)
2000 M row: M - 8:10, W - 9:50
Overhead Squats: M - 45lbs x 15 reps, W - 33lbs x 15 reps
7 rounds of Cindy in 20 minutes
(note - skill level standards adapted from CrossFit NorCal)

And yes, all standards must be passed in one testing session.

More info on the new classes and schedule will be posted soon.
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"I Will Not be Outworked. Period"

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Workout of The Day

For time:
400m Run
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Swings (m:53 lbs, w:35 lbs)
Toes-to-Bar
800m Run
1-2-3-4-5-6-7-8-9-10 of:
Kettlebell Swings (m:53 lbs, w:35 lbs)
Toes-to-Bar
400m Run

Post time to comments.

Memorial Day

(picture courtesy of crossfitcoronado.com)

From left to right:  PO2 (SEAL) Matthew G. Axelson; Senior Chief (SEAL) Daniel R. Healy.  PO2 (SEAL) James Suh. PO2 (SEAL) Marcus Luttrell.  PO2 (SEAL) Eric S. Patton.  LT (SEAL) Michael P. Murphy.

With the exception of the lone survivor, Luttrell, all were killed June 28, 2005 by enemy forces while supporting Operation Redwing.

Luttrell wrote a book titled "Lone Survivor". If your looking for a good read about a true story of heroism and sacrifice, make sure to pick this book up!
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CrossFit Heros

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Remind John Doe this Memorial Day

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Workout of The Day
(compare to Wednesday, March 25th, 2009)

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

Post loads and total to comments.

CrossFit Kids Certified!

Congratulations to Martha Bangs for completing the CrossFit Kids certification last weekend!!!
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CrossFit Kids Cert Preview (Part 1)

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CrossFit Kids Cert Preview (Part 2)

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***CFV will only be open for one group class, at 5:00pm, on Memorial Day.
***Monday's On Ramps Course will still be at 6:30pm.

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Workout of The Day
(compare to Sunday, January 25th, 2009)

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

Post time to comments.

MO

Post a cation for the picture above to comments!

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CFV will only be open for one group class, at 5:00pm, on Memorial Day.

Monday's On Ramps Course will still be at 6:30pm.

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Death By Burpee

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Workout of The Day
(compare to Sunday, December 7th, 2008)

Hang Squat Clean 10x2 (30 second rest between sets)

then,
"Death by Burpee"
With a continuous running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute.

Post load and number of minutes to comments.

Every Second Counts

"EVERY SECOND COUNTS takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

Every Second Counts chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climatic finish, with its surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth."
(courtesy of crossfit.com)

This movie is now available on DVD!

A lucky few of us were able to watch Every Second Counts at the theater in Santa Cruz earlier this month. It is an awesome movie that I think every CrossFitter should see!
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Jeremy Thiel on the CrossFit Games

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Dangerous

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Workout of The Day
(compare to Wednesday, February 11th, 2009)

Deadlift 3-3-3 reps

then,
3 rounds, 21-15-9 reps, for time of:
Wall Balls (m:20 lbs, w:14 lbs)
Knees 2 Elbows
Weighted Sit-ups (m:25 lbs, w:15 lbs)