CROSSFIT VENTURA

"Kelly..."

"Kelly..."
by Faith Reynado

...my least favorite WOD of all CrossFit WODs, but perhaps also the most symbolic of my passion for CrossFit.

For any of you who saw me work out that day, the second part of that sentence probably comes as a surprise. The only thing I looked passionate about that day was wanting to quit, and wanting to quit I did. Though I never said it out loud, my body was screaming for a tap out. But a few things happened at the end of the workout that I will always carry with me, that only fuels my addiction for the sport of fitness and that keeps me coming back for more...

I remember that near the end of the 4th round of Kelly, the music playlist was transitioning between songs, and all I could hear was the heaviness of my own breath and my own mind telling me to quit. Then, I looked up and saw about 10 of my fellow Crossfitters. Though most of them had finished their own workout, they didn't pack up their things and head to their next errand or stick to their own routine in the corner of the room. They circled my box, cheering me on and urging me to do just five more box jumps, five more wall balls...I started the 400m run of the last round and I couldn't believe that I was still moving, even at the snail's pace it was =)

I walked out the door and started a very slow jog, but I wasn't alone. Mase, Alex, Kevin, and Chris were there, every step of the way...

"C'mon Faith, you're doing great...Just keep going, you gotta dig deep...Start to pick up that pace...You're always there for us, and we're there for you!" I had no energy to even respond at the time, but there is nothing like the feeling of having nothing left and having such an amazing crew of people stand behind you (literally!) till the end.

When we reached the gym the whole CFV team was there to push me through those last reps. My body was sending me some new signals as chills ran up and down my arms. I didn't know what it meant but I just kept going.  When I was finished with the workout I must have gone through two bottles of water and still ended up with a very gummy cotton mouth (FYI: hydrate before your workouts!!).

So the message behind Kelly for me? There is no workout too hard to accomplish, no matter how daunting. Chills and scars let me know I'm alive. And no matter how much you may degrade yourself, you have an entire community of people who will never let you fail.
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Heather Keenan's 2:57 "Fran"

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Workout of The Day

Pull-up/Dumbell Thruster Running Clock
(created by OPT)
With a continuously running clock do one DB Thruster (M: 25lbs,W: 15lbs) the first minute, two pull-ups the second minute, three DB Thrusters the third minute, four pull-ups the fourth minute... continuing as long as you are able.

Post minutes achieved and reps to comments.

Team CFV: Brittney McWethy

Brittney McWethy

Height: 5'7
Age: 26
Crossfitting Since: November 2008

Fran: 8:58
Cindy: 14 Rounds
Helen: 11:38
Nancy: 17:23
Fight Gone Bad: 240
Filthy 50: 36:09

Deadlift: 205
Shoulder Press: 75
Back Squat: 175
Clean: 113
Max Pull-ups: 10

Favorite WOD: "Cindy"
Favorite Lift: Deadlift
Least Favorite WOD: "Barbara"
Least Favorite Lift: Shoulder Press

CFV Affiliate Cup Qualifier: 2nd Place
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Workout of The Day
(compare to Monday, February 23rd, 2009)

Back Squat 5-5-5 reps

then,
Tabata Mash - 16 rounds alternating between:
Kettlebell Swings
Box Jumps

Post loads and lowest number of tabata reps to comments.

Sunday Thoughts

Watch the video and post your thoughts to comments.
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Workout of The Day

"Benchmark Day"
Choose a workout and crush it!

"Kelly"
(compare to Saturday, June 27th, 2009)

"Josh"
(compare to Sunday, June 21st, 2009)

"Barbara"
(compare to Thursday, June 11th, 2009)

"Nancy"
(compare to Wednesday, June 3rd, 2009)

Post WOD and time to comments.

Jumpers!

Alex, Faith, Kevin, Kim, and Ben rocking the CFV outfits as they prepare to jump off a plane at 13,000 ft!!!

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Feeding The Machine 1

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Feeding The Machine 2

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Feeding The Machine 3

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Workout of The Day
(compare to Tuesday, January 13th, 2009)

"Kelly"
5 rounds for time of:
400m Run
24 inch Box Jump, 30 reps (20 inch for women)
20 pound Wall Ball, 30 reps (14 pounds for women)

Post time to comments.

The First PR

Congratulations to Thea, Matt, BJ, Sydney, Rona, and Jade who all did a great job participating in our new 1-month "On Ramp" Course!!! On their last day, they completed the same workout they did on their first day. As you can see, they completely crushed their original times!! Great work you guys!
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Characteristics of a World Class Trainee

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Workout of The Day

For time:
Run 1 Mile*

*Every minute on the minute, you must complete 7 burpees.

Post time to comments.

Team CFV: Matt Major

Matt Major

Height: 5'10
Age: 27
Occupation: Entrepreneur
Crossfitting Since: May 2009

Grace: 5:27
1 Mile Run: 7:55
500m Row: 1:30
Know Pain, Know Gain: 18:36
Max Pull-ups: 7

Clean: 295
Power Snatch: 195
Thruster: 245

Favorite WOD: CrossFit Total (although I haven't done it)
Favorite Lift: Squat
Least Favorite WOD: "Know Pain, Know Gain"
Least Favorite Lift: I like to lift anything heavy

CFV Affiliate Cup Qualifier: 3rd Place
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Rats Doing Tabata

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Workout of The Day
(compare to Friday, May 15th, 2009)

Push/Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Body Feedback: Standing Tall

It has been demonstrated numerous times in the field of Psychology that the way in which your body is positioned can have a huge influence on how you feel. It is known as body feedback, and yes...it can help you PR on your next CrossFit workout.

Many of us tend to bend over in what I call the "defeated" position as we attempt to breath between reps during a wod. Your mind will try to make sense of your body's  defeated positioning and assume you are tired and that you need to conserve energy. Of course, this makes everything harder and will take you longer to convince yourself to pick up the bar again and keep the intensity high. If you look defeated, you are defeated!

Try this: next time you get tired and need to breath, stand tall with your hands either behind your neck or on your hips. Act like your body is not tired and your mind will believe you can keep going on. Stand tall and you'll be picking up the bar back up for the next set in no time. If you look like a champion, you will become a champion!

Is it hard to stand tall when you feel like you want to curl up and die? Duh! But since when was anything we do easy?!
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Diet and Stature

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Future Selves

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Workout of The Day

As many rounds in 20 minutes as you can of:
10 Pull-ups
10 Ring-dips
20 Sit-ups

Post number of rounds completed to comments.

Fun in the Sun

Good times at CFV Intramural Beach Volleyball!

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Virtual Fran

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Workout of The Day

10 rounds of:
40m Sprint

Rest exactly 45 seconds between each attempt.

Post quickest and slowest attempts to comments.

New Event Preview!

Thanks to Darcy, our next CFV Intramural Event will be Outrigger Paddling! More information to come soon!!!
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Hokuloa Outrigger Canoe Club

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Outrigger Canoe Promo

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

Squat Clean 1-1-1-1-1-1-1 reps

then,
2 x Tabata Squats

Post loads and tabata score to comments.

Accomplishment

"This was by far the hardest workout I have ever been through.  It was an accomplishment and as soon as I could see & breath again, I felt Amazing!"
- Lisa Major (pictured above)

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Inspiration

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Workout of The Day
(compare to Sunday, November 30th, 2008)

"Josh"
For time:
21 Overhead Squats (M: 95lbs, W: 65lbs)
42 Pull-ups
15 Overhead Squats (M: 95lbs, W: 65lbs)
30 Pull-ups
9 Overhead Squats (M: 95lbs, W: 65lbs)
18 Pull-ups

Post time to comments.