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Exactly one year ago from today was the first CFV workout ever...
a lot sure has changed since then!! In the coming weeks, we will be looking at even bigger changes as we move down the street into our new 3600 sq ft. facility!! And of course the addition of CrossFit Kids! More information will be coming soon!
Are you Ready or What!!?
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Workout of The Day
(compare to Monday, June 15th, 2009)
Shoulder Press 1-1-1
3 Sets of Max Strict Pull-ups
As many rounds in 10 minutes as you can of:
10 Push Press (M: 75lbs, W: 55lbs)
10 Pull-ups
Post loads, max pull-ups, and number of rounds to comments.
Last October, we asked "What's Your Goat?"
In April, we had two polls: "Goat Poll #1" and "Goat Poll #2"
Are your "Goats" still the same? or have new ones taken their place?
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Why Friendship Should be a Health Priority
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Workout of The Day
Front Squat 1-1-1 reps
3 Sets of Max Ring-Dips
As many rounds in 12 minutes as you can of:
12 Front Squats (M: 95lbs, W: 65lbs)
12 Ring Dips
Post loads, max dips, and number of rounds to comments.
The chalk abuse problem has gone from minor to completely out of control. When abused, the stuff makes a mess that is close to impossible to clean up. We have been driven to the point where we are considering becoming a "chalkless gym"...which I know none of you want. I'm hoping it doesn't have to come to that, so please read and understand the following:
Why do we use chalk? We use it to dry our hands so that we can have a stronger grip on the bar. And in order to achieve that goal, all you need is a tiny amount. If you have the proper amount on your hand, it should barely be visible.
When you start to abuse it and you hands look like Mickey Mouse's gloves, not only does it create a mess for us, but it creates problems for you. It won't help your grip...however it will make your hands easier to rip (think doing pull-ups with sand in your hand) It also creates a mental dependency, which causes you to do ridiculous things like chalk up every single time you fall from the pull-up bar.
If you put on chalk and a white poof appears when you clap your hands, you need rehab! Put on a small amount, and rub your hands together INSIDE the bucket for 10 seconds so that any extra will not be left on the floor.
Also, I noticed now even the bars are getting chalked up so much that you can't even see the knurling...which is the one thing that will help your grip the most!
I'd like to keep chalk in the gym. And in order to do that, everyone needs to respect the gym and start using it responsibly.
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Are Your Hormones Making You Miserable?
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Workout of The Day
"Death by Suicide"
With a continuously running clock do one 20m Sprint (there and back) the first minute,
two 20m Sprints (there and back, there and back) the second minute, three 20m Sprints the third minute...
continuing as long as you are able.
Post total number of minutes completes to comments.
Congratulations to Jim (yes...our 6th Mitchell!) and Meredith for completing their "On Ramp". Welcome to the crew!
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IMPORTANT!!! - If you plan on bringing yourself and/or friends and family to our CFV Intramural Outrigger Paddling event this Saturday, you need to let us know in the comments section on the Events page. Thank you!
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Say No to Cankles - Gold's Gym
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Benchmark Makeup Day
Choose a benchmark WOD you missed this month and crush it!
"Annie"
(compare to Sunday, July 19th, 2009)
"Nicole"
(compare to Saturday, July 18th, 2009)
"Fran"
(compare to Tuesday, July 7th, 2009)
"Filthy Fifty"
(compare to Thursday, July 2nd, 2009)
Post WOD and time to comments.
Chris Davis - Idyllwild, CA. Elevation: 7500ft
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Why Overtraining the Aerobic System Doesn't Work
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Vermont 100 Mile Endurance Run Race Report
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Workout of The Day
5 rounds for time of:
400m Run
15 DB Thrusters (M: 35lbs each, W: 20lbs each)
15 Pull-ups
Post time to comments.
Terry Orlick, author of In Pursuit of Excellence, suggests following three key goals:
Dream Goal: Your dream goal is something which you would love to accomplish. What do you think could be possible if you could remove all barriers and stretch all your limits?
Realistic Goal: Your realistic goal is a performance goal that you believe you will be able to accomplish within one year based on your current level of skill, motivation, and commitment.
Goal of Self-Acceptance: Can you make a commitment to accept yourself as a valuable and worthy person while growing from the experience, regardless of whether you achieve your dream goal or realistic performance goal this year?
Have you thought about these 3 goals before? If not, take a few minutes to reflect on them and write them down somewhere. It can definitely help keep you on track!
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Workout of The Day
10 Rounds:
Kettlebell Swing, 30 seconds
Plank Hold, 30 seconds*
*Foul: Every time you break from the plank hold, you owe 10 burpees
Post total number of kettlebell swings to comments.
Our friends at CrossFit Pacific Coast are having their Grand Opening Event this weekend! The owners, Traver and Eric, are both really cool guys and great trainers so we would love to have as many of you come up there with us to support them and their new box! The event begins at 2pm this Saturday, July 25th. If you're interested in setting up a car pool, let us know!
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Workout of The Day
(compare to Thursday, February 12th, 2009)
Snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Did you know that some of the benefits from Fish Oil (EPA/DHA) are:
-lower triglyceride levels
-reduced risk of a heart attack
-reduced risk of dangerous abnormal heart rhythms
-slower buildup of atherosclerotic plaques
-lower blood pressure
-reduced stiffness and joint tenderness
If the health benefits haven't quite grabbed your attention, maybe this will:
-Fish Oil will decrease inflammation which will allow you to recover quicker, which will allow you to become a better CrossFitter in less time!
Do you take fish oil? If so, how much? Post to comments.
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Workout of The Day
3 rounds, each for time of:
20 Wall-Balls (M: 20lbs, W: 14lbs)
20 Sumo-deadlift High-pulls (M:75lbs, W: 55lbs)
20 Box Jumps (20")
20 Push Press (M: 75lbs, W:55lbs)
20 Burpees (no push-up)
Post time of each round, and amount of rest between each round to comments.
