CROSSFIT VENTURA

A Taste of 09

"Playing With Muscle-ups" - January

"On a Mission" - February

"Mitch Gets 10 Pull-ups" - March

"Arousal Regulation" - April

"Brittney's Success" - May

"CFV Football" - June

"The Converted" - July

"Embracing Recovery" - August

"Holding High Standards" - September

"CFV Beginnings" - October

"Make Me Remember" - November

"Persistent Pursuit of Perfection" - December

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Workout of The Day

4 rounds of:

400m Run

12 Push Jerks (50% 1RM)

15 C2B Pull-ups

Rest exactly 3 minutes between rounds

Post loads used and total working time to comments.

2010 is Coming!

2010 is just a few days away...and we are very excited! This will be an amazing year for all of us training at CrossFit Ventura. There are some REALLY cool things in the woodworks for you guys. Get Ready!

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Christine Reed - 893 Double Unders in 10 Minutes

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Workout of The Day

(compare to Tuesday, Nov 10th, 2009)

Deadlift - 3, 3, 3 reps; rest 240 sec b/t sets

+

7 Rounds for Time:

10 Unbroken Goblet Squats (M: 53lbs, W: 35lbs)

10 Unbroken KBS (M: 53lbs, W: 35lbs)

10 Unbroken Push-ups

Post loads, time, and notes to comments. 

Bye Bye Comfort

Comfort is not a bad thing. It is very good for us, and most of the day we should be seeking to be as comfortable as we can. But if we are comfortable all the time, there can be no self improvement and no growth. 

Improvement and growth have a cost, and that cost is discomfort. Pushing yourself harder in "Fran" to improve your fitness causes discomfort. Not eating desert along with your friends after dinner causes discomfort. Stretching and rolling out tight muscles causes discomfort. 

One of the best lessons CrossFit teaches is that we must pursue that which makes us uncomfortable to improve ourselves. That is why we see our athletes sprawled out on the floor gasping for air with huge smiles on their faces. No matter how much it hurts, you know it is only making you stronger.

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Joey Warren - 2:36 Chest-to-Bar "Fran"

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Workout of The Day

A1. Thruster Cluster; 1.1.1.1.1 x 3; rest 120 sec

A2. Strict Pull-up; 5, 5, 5; rest 120 sec

+

3 rounds for time:

50ft Bear Crawl

10 Wall Balls thrown to max height

25 Double Unders

Post loads, and time to comments.

or

Strict Pull-ups; 5, 5, 5; rest 180 sec b/t sets

+

amrap in 15 minutes:

100ft Bear Crawl

10 Wall Balls thrown to max height

25 Double Unders

Post loads and number of rounds completed to comments.

 

Satisfy Your Dreams

"Have you become addicted to limiting beliefs? Do those limiting beliefs soothe you and comfort you, while at the same time holding you back?

In the short term, it can be much easier to tell yourself you can't do it. Yet when you look at the big picture, it's much better to go ahead and do the work of achievement. You can comfort yourself today by believing that your lack of progress is not your responsibility. However, you'll soon be paying for that short-term comfort with long-term regret.

For your dreams are calling to you, and they'll never be satisfied until you do something about them.

You have what it takes to reach them, and they know it."

-James FitzGerald

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CrossFit or Seizure

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Benchmark Makeup Day

Pick one of following benchmarks and crush it!

"Fran"

(compare to Tuesday, Dec 1st, 2009)

"Know Pain, Know Gain"

(compare to Thursday, Dec 15th, 2009)

"1 Mile Run"

(compare to Thursday, Dec 10th, 2009)

Post benchmark and time to comments.

"12 Days of CrossFit" Returns!

 

 Have a Happy Holidays!

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Workout of The Day

(compare to Thursday, Dec 24th, 2008)

"12 Days of CrossFit"

For time:

On the first day of CrossFit, my trainer sent to me:

100m Sprint

On the second day of CrossFit, my trainer sent to me:

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the third day of CrossFit, my trainer sent to me:

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the fourth day of CrossFit, my trainer sent to me:

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the fifth day of CrossFit, my trainer sent to me:

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the sixth day of CrossFit, my trainer sent to me:

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the seventh day of CrossFit, my trainer sent to me:

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the eighth day of CrossFit, my trainer sent to me:

8 Kettlebell Swings (M: 1.5pd, W: 1pd)

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the ninth day of CrossFit, my trainer sent to me:

9 Wall-Balls (M: 20lbs to 10ft, W: 14lbs to 10ft)

8 Kettlebell Swings (M: 1.5pd, W: 1pd)

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the tenth day of CrossFit, my trainer sent to me:

10 Sit-ups

9 Wall-Balls (M: 20lbs to 10ft, W: 14lbs to 10ft)

8 Kettlebell Swings (M: 1.5pd, W: 1pd)

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the eleventh day of CrossFit, my trainer sent to me:

11 Jumping Squats

10 Sit-ups

9 Wall-Balls (M: 20lbs to 10ft, W: 14lbs to 10ft)

8 Kettlebell Swings (M: 1.5pd, W: 1pd)

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

On the twelth day of CrossFit, my trainer sent to me:

12 Double Unders

11 Jumping Squats

10 Sit-ups

9 Wall-Balls (M: 20lbs to 10ft, W: 14lbs to 10ft)

8 Kettlebell Swings (M: 1.5pd, W: 1pd)

7 Push-ups

6 Box Jumps (M: 24", W: 20")

5 Burpees

4 Pull-ups

3 Thrusters (M: 95lbs, W: 65lbs)

2 Sumo-deadlift High-pulls (M: 95lbs, W: 65lbs)

100m Sprint

Post total time to comments.

 

CrossFit Language

Like any close community, CrossFit has a language of its own. All the special terms, benchmarks, abbreviations, and slang can be confusing at first, but I'm always impressed how quickly everyone seems to pick it up. 

What is something that you would say in a CrossFit gym that you would never say anywhere else?

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Speal and pull-ups in India - Part 1

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Workout of The Day

Power Snatch - 3, 3, 3 reps; rest 180 sec b/t sets

+

CrossFit Dodgeball

Post loads to comments. 

Goal Setting Seminar

The ability to set and keep track of yours goals is an invaluable skill to have. Whether you are seeking to improve your fitness, accomplish a life-long dream, excel in school, or balance your life, goal-setting and tracking are critical steps towards reaching your potential.

On Wednesday, January 27th at 7pm, CrossFit Ventura will be hosting our very first Goal Setting Seminar. Free to all CFV members. Some topics being covered will include:

• The Importance of having short term, medium term, and long term goals
• Tips on how to successfully set goals.
• How and when to adjust goals.
• The Importance of tracking your goals.
• Tips on how to successfully track goals.

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Sacrifice

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Workout of The Day

(compare to Monday, June 1st, 2009)

Front Squats - 5, 5, 5 reps; rest 240 sec b/t sets

+

5 Rounds for Time:

One-armed (right) DB Thrusters, 10 reps

One-armed (left) DB Thrusters, 10 reps

25 Sit-ups

+

Manual Hip Resistance; 2 x 30sec/leg

Post loads, time, and notes to comments.

Appreciation of Athleticism

As Crossfitters, we work hard to improve our fitness, and one of the keys to improving fitness is mastering control of our bodies. Accuracy, balance, coordination, and agility are all essential components of fitness. Even something as simple and primal as burpees require a ton of body control to become efficient at them, let alone gymnastic work or the Olympic Lifts!

I believe our hard work developing these skills allows us to view other acts of athleticism with much more respect than we would otherwise. Check out the two videos below and you'll be able to appreciate and be amazed by the level of athleticism for these athletes.

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Biking Video

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Parkour Video

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Workout of The Day

Bar Dips - 3, 3, 3; rest 180 sec b/t sets

+

As many rounds in 12 minutes:

100m Farmers Carry

15 Box Jumps (M: 24", W: 20")

10 Pull-ups

Post loads and number of rounds to comments. 

CFV vs. "Fran" 

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"Fran"

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"12 Days of CrossFit"

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Workout of The Day

Within 30 minutes:

4 x 800m Sprints

Amount of rest between sets is up to you, as long as all 4 efforts are completed within 30 minutes.

Post run times, total time, and strategy to comments. 

Meeting Coach

CFV meets Coach Greg Glassman

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Question and Answer with Coach Glassman

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Workout of Friday

Snatch Balance - 3, 3, 3 reps; rest 180 sec b/t sets

+

7 Rounds:

Power Snatch 

Snatch Balance

Overhead Squat

Hang Squat Snatch

95lbs on bar for men, 65lbs for women. Round must be repeated if bar touches ground during complex.

Post loads, time, and thoughts to comments.

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Workout of The Day

(compare to Saturday, Feb 7th, 2009)

10 Clean and Jerks (M: 135lbs, W:85lbs)

5 rounds of "Cindy"

10 Clean and Jerks (M: 135lbs, W:85lbs)

5 rounds of "Cindy"

10 Clean and Jerks (M: 135lbs, W:85lbs)

Post  time to comments.