CROSSFIT VENTURA

Up He Goes

Our newest addition: The Rope Climb!

The rope climb demands and develops an amazing amount of upper body pulling strength and grip. Your kip won't help you any here. Like everything else we do, there is quite a bit of technique for rope climbing that needs to be practiced. 

I think everyone is going to have a big new goat. Well... everyone except for Huff.

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Landing The Split Jerk

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Workout of The Day 

(compare to Saturday, March 14th, 2009)

Split Jerk, Find Your 1-Rep Max

Post load to comments.

Almost Done!

The new facility is almost done! I can't believe how well everything turned out and just how cool this place is. It literally blows my mind to sit in here and take in the enormity of it all.

An outstanding facility for an outstanding community. It fits well.

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Fish Oil: The Miracle Drug

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Benchmark Make-up Day

Pick on of the following WODs and Crush it!

"Randy"

(compare to Thursday, August 27th, 2009)

"Murph"

(compare to Friday, August 21st, 2009)

"Cindy"

(compare to Monday, August 3rd, 2009)

"Helen"

(compare to Saturday, August 1st, 2009)

Post WOD and time to comments.

The Move is On!

The move has begun! We sure got a lot done today because of all the help we received from you guys. Thank you so much! There is still more to do tomorrow, but we are moved in enough so that all workouts. group classes, and On Ramp Courses, including tomorrow's, will be at the new facility. 

If you haven't been there yet, the new address is 5777 Olivas Park Dr. Suite S. You can find directions on our Location Page.

And not to be soon forgotten for anyone who took part in the group class today: the epic "Moving Day Workout!"

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Workout of The Day

"Moving Day"

For Time:

Run to New Gym (500m-ish)

Run to Old Gym

Carry a set of dumbbells, underneath shoulders, to New Gym (10 DB Thrusters every time they touch the ground)

Run back to Old Gym

Carry a medicine ball overhead to New Gym (20 Lunges every time ball comes down under head)

Run back to Old Gym

Carry a kettlebell, underneath shoulders, to New Gym (10 Russian Swings every 40 steps)

Run back to Old Gym

Carry a Bumper Plate overhead to New Gym (10 Burpees every time plate comes down)

*Items can be carried in any order.

Post time to comments. And Pray we never move again! 

We're Moving!

This weekend, we are going to get as much as we can finished in regards to moving into our new location. The more help we can get, the more we can get done, and the sooner we all will be training in our amazing new facility! 

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Deadlift Arm Position

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Workout of The Day

(compare to Thursday, March 5th, 2009)

"Diane"

3 rounds, 21-15-9 reps, for time of:

Deadlift (M: 225lbs, W: 155lbs)

Handstand Push-ups

Post time to comments.

Wise Words

A wise man once said, "Sure you can fraction the reps and make it feel a little easier and still get a good time; or you can not be afraid and get uncomfortable."

-OPT

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A Tribute to Randy Simmons

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Workout of The Day

"Randy"

For time:

75 Power Snatches (M: 75lbs, W:55lbs)

Post time to comments.

Thank You

Dear Crossfit Ventura Community,

   We want to express our heartfelt appreciation for thinking of us during the saddest week of our lives.  We miss Jared so much.  The flowers that you sent are beautiful.  They are still fresh and sitting on our table. The Arbor Day Foundation donation of fifty trees planted in Jared's name brought us to tears because it is so fitting as he loved the outdoors and the idea of something living on for years, in his memory, makes us feel comforted.  Also, thank you for the many kind cards and for helping Colin out with the Trader Joe's gift certificate. It means a lot to have your support.  You guys at Crossfit Ventura are so wonderful.  We thank you from the bottom of our heart.

   Love and Thanks,

    Jerry, Alexis, and Colin Jenkins

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Workout of The Day

(compare to Saturday, January 24th, 2009)

Max Height Box Jump 1-1-1-1-1-1-1 reps

As many rounds in 10 minutes as you can of:

10 Thrusters (M: 75lbs, W: 55lbs)

10 Double Unders

Post heights and number of rounds completed to comments.

CrossFit is...

Constantly varied

Relatively high intensity

Oxygen depriving

Supportive

Safe

Functional

Integrated

Training

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Laura DeMarco: The Whole Enchilada!

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Workout of The Day

Clean Pulls 5x3

3 x 800m Sprint

(2 minute recoveries)

Post loads and times to comments.

Squats

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat"

-Mark Rippetoe

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"Training Injured" by Jason Highbarger

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Workout of The Day

5 rounds for time of:

15 Push Press (1/2 Bodyweight)

15 Knees to Elbows

15 Ring Dips

Post time to comments.

Evidence-Based Fitness

In order to make claim of an evidence-based Fitness program, there are a few important details that must be looked at and kept track of. That is there must be measurable, observable, and repeatable data regarding three things:

1. Safety: the program's record for injury avoidance and prevention.   

2. Efficacy: its results, or the adaptations it produces.

3. Efficiency: how long it takes to achieve those adaptations.

To be considered evidence-based fitness, a program's methods, outputs, and criticisms all must be made available for anyone to see and evaluate. That is why we post our workouts free online everyday. Why we encourage our members to post their results, good and bad. And recently, why we encourage graduates of our "On Ramp" courses to post their own opinion of the program for all to see. CrossFit Ventura is as evidence-based as it gets, and becoming more so with every post, video, workout, data-point, testimonial, and criticism made available for all the world to see and analyze.

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IMPORTANT - This Monday's morning classes (6am and 7am) will be canceled.

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What is Meaningful

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Workout of The Day
(compare to Monday, June 1st, 2009)

A1: Front Squat @ 20X1; 5, 5, 5 reps; 10 second rest
A2: Supinated Weighted Pull-ups @ 31X1; 5, 5, 5 reps; 240 second rest
B1: Jumping Squats; max reps in 20 seconds x 8; 10 second rest
B2: Jumping Pull-ups; max reps in 20 seconds x 8; 10 second rest

*Jumping squats done for max height with hands behind head
*Chest much touch bar for jumping pull-ups

Post loads for A1 and A2, as well as the lowest number of max reps in 20 seconds for B1 and B2 to comments.

400th Post

"There are no winners, only survivors"

Frank Gifford

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IMPORTANT: This Monday's morning classes (6am and 7am) will be canceled.

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Buffed, Beautiful, and Bitchin'

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Workout of The Day
(compare to Wednesday, May 20th, 2009)

Shoulder Press 5-5-5 reps

"Baby Kalsu"
On the minute:
Complete 5 burpees and perform max rep wall-balls on the minute.
Workout ends when you have completed a total of 75 wall-balls

Post loads and number of minutes to complete all wall-balls to comments.