CROSSFIT VENTURA

Mental Outlook

written by Faith Reynado

I can’t do this. This is too hard. I’m still too sore from yesterday. I shouldn’t have drank so much last night. There’s no way I can get a PR today. That weight is too much for me, I think I’m going to fail. I’m so far behind him, I can’t catch up. I’m just going to take it easy today. I’ll try harder tomorrow... 

I can’t even begin to count the number of times I have stepped into the gym reciting these words, and this weekend seeing “Filthy Fifty” on the board was no different. In fact, I’m pretty sure each of these phrases came to my mind at one point or another during the day...well, all except one =) But does it really mean anything? It’s just words. My body will make the real difference during the workout...right? 

Absolutely not.  

Take for example this weekend’s workout. When I approached burpee #15, I remember exactly what was going on in my mind. Seriously?! I’m only on 15? This is going to take forever...But then, one of the awesome members at CFV said to me, “Come on Faith, knock out 5 right here.” And then I thought...He’s right, it’s only 5. I can do 5. From that point on, I knocked out sets of 5 burpees until I was finished with that exercise. My burpees were faster, all connected, and were finished in a much shorter time frame than if he hadn’t said anything to me.  

What happened? Was it because through osmosis his words instantly made me more fit? Not really. But what his words did do was affect my mental outlook, and mental toughness can be the determining factor in how long it takes you to increase your level of fitness. It can mean the difference on whether you will make that lift, shave 30 seconds off of your old time, get in 2 more extra rounds... 

The more we push and approach that daunting, uncomfortable limit, and in one of my favorite CFV sayings, the more we embrace the suck, the more we see results. “The road to athletic greatness is not marked by perfection, but the ability to constantly overcome adversity...” 

How do you mentally approach your workouts?

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Starting Strength Series: Mark Rippetoe interviews Eva T.

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Workout of The Day

(compare to Thursday, July 2nd, 2009)

"Filthy Fifty"

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

50 Jumping Pull-ups

50 Kettlebell Swings (M: 35lbs, W: 26lbs)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (M: 45lbs, W: 33lbs)

50 Hip Extensions/Good Mornings

50 Wall Balls (M: 20lbs, W: 14lbs)

50 Burpees

50 Double Unders

Post time to comments.

February On Ramp: Ready For Group Classes!

Congratulations to Martha, Danny, Joe, Rachel, Mike, Debora, Susan, Jenny, and Blake for completing the February "On-Ramp". They have all done an excellent job learning the movements, understanding more about nutrition, and pushing themselves through the workouts. When you see them in your group class, make sure to introduce yourself and get to know this awesome crew!

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The Structural Balance Factor

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Workout of The Day

(compare to Thursday, Feb 16th, 2010)

Bench Press - 5, 5, 5 reps; rest 3 min

Good Morning - 10, 10, 10 reps; rest 3 min

Strict Sup. Pull-ups - 3 x amrap; rest 3 min

Jumping Lunges - 30 sec on/30 sec off x 5

L-Sit - 3 x amrap; rest as needed

Post loads, and number of reps to comments.

Committed Athlete: Jaala Thibault

Congratulations to Jaala Thibault who, now having trained at CFV for over a year, has joined our growing list Committed Athletes! Jaala has been making incredible progress since she first began, and is now preparing to compete in the CrossFit SoCal Regionals in 2 weeks. We have no doubt that she do a great job at representing and inspiring us all.

Jaala also has been interning with us for several months, and this last weekend, she went to a CrossFit Level 1 Certification. Starting next week, she will be coaching classes on Monday and Wednesday at 5:30pm, as well as 10am on Sunday mornings. If you want to be coached by someone who is always full of energy and eager to help you succeed, make sure to sign up for some of her classes!

She is also putting on our movie night on March 6th, 2010 with "Food INC" and has a local grass-fed beef farmer prepared to talk to us afterwards.

Amazing work Jaala!

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A Year Later by Jaala Thibault

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Workout of The Day

3 rounds:

within 4 minutes

800m Run

amrap Power Cleans (50-55% 1RM)

rest exactly 5 minutes between rounds

Post load, number of reps/round, and notes to comments.

The Connection

So what exactly is the connection between chocolate and sleep??

....Magnesium.

Chocolate contains a large amount of magnesium and often times a craving for chocolate really means your body is craving magnesium. This is even more true for women who crave chocolate before their period or who have PMS. In fact, it is a deficiency in magnesium that is strongly related to PMS symptoms.

So if you are someone who tends to crave chocolate a lot, try looking into supplementing your diet with some magnesium (most sources suggest 200-400mg/day in the form of magnesium citrate). Chances are if you try this, your cravings for chocolate will die down within a week or two and should eventually disappear completely.

Magnesium deficiency can also cause some other problems, including difficultly falling asleep and waking up in the middle of the night. Magnesium supplementation is often used an effective route to better and less interrupted sleep. And if you are having interrupted sleep, you are seriously jeopardizing your health and your performance is not anywhere near where it could be...but more on that some other time.

So if you go nuts for chocolate or have issues sleeping, think about adding some extra magnesium into your diet (you can also get it through more kelp, almonds, cashews, and other nuts). If you try it, make sure to let us know how it goes!

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IMPORTANT: The Next "Benchmark Makeup Weekend" will be taking place on March 6th-7th. If you are interested in making up a benchmark workout, make sure to reserve your spot soon!

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Athlete Profile: Kevin Montoya

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Workout of The Day

(compare to Tuesday, Feb 16th, 2010)

Overhead Squat - 5, 5, 5 reps; rest 3 min

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5 rounds for total reps:

45 sec Kettlebell Swings

15 sec Rest

45 sec Double Unders

15 sec Rest

Post loads, number of reps, and notes to comments.

Craving Chocolate?

Please post answers to the two following questions to comments, more to come tomorrow

On a scale from 1-10 (1 = never and 10 = always),

1. How often do you crave chocolate?

2. How often are you awakened from sleep at night?

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Isolation by Greg Glassman

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Workout of The Day

"Lynne"

5 rounds for time:

Max rep Bench Press (M: bw, W: 75% bw)

Max rep Pull-ups

rest exactly 3 minutes between rounds.

Post % of body weight used, and number of reps to comments.

Continually Impressed...My Level 1 Cert

by Matt Major

This weekend I, along with fellow CFV’ers Faith, Jaala and Corey, traveled down to CrossFit Marina and attended the CrossFit Level I Certification. The more I am exposed to CrossFit the more I am blown away by not only CrossFit itself, but even more so by the amazing people within the community. This weekend was no different!

 

The most important rule that I have learned in life thus far is that you can never know everything, and there is no such thing as learning too much. Going into this weekend I was not sure what to expect from the level 1 certification. I felt pretty confident in my knowledge regarding CrossFit.  That said, from the moment our first speaker, Todd Widman, opened his mouth, I was engaged and learning! The topics that we covered were on the fundamentals and all things that I feel very confident and knowledgeable in, but I still left a much a better crossfit’er and more importantly a much more informed and confident coach.

 

I had one very simple goal for this weekend and that was to become a better CrossFit coach. When we arrived, we quickly realized that we were going to have an amazing and very unique opportunity to do just that! Our staff of HQ Trainers included the likes of Josh Everett (if you know me, you know how I feel about Josh), Jolie Gentry, Jason Khalipa, Pat Barber & two guys that I was previously not familiar with, Todd Widman and Stephane Rochet. They both turned about to be two of the most impressive & knowledgeable individuals that I have had the pleasure of meeting since starting CrossFit.

 

We quickly introduced ourselves to all of them and had conversations with them as often as possible. Each had very different coaching styles, and each had their own very different ways of relaying the same information. This is what interested me most about the level I cert. I wanted to compare myself to them as a coach; I wanted to learn new ways of teaching the same information. The more effectively we as coaches can relay information to you, the more we will be able to help you improve each day.

We left our first CrossFit certification on a pretty high note! Not only did we leave as better coaches, but this experience reinforced the core principles that drive us all to CrossFit. We are seriously lucky to be athletes at CFV.

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Is Soda the New Tobacco?

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Workout of Sunday

Snatch Deadlift - 5, 4, 3, 2, 1; rest 3 min

+

3 rounds for time:

1 "Bear Complex" (40% 1RM Pow. Clean)

21 Pull-ups

Post loads, time, and notes to comments.

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Workout of The Day

For Time:

5 min - Running

4 min - Box Jumps (M: 24", W: 20")

3 min - Hang Squat Snatch (M: 75lbs, W: 55lbs)

2 min - Wall Ball to 10ft (M: 20lbs, W: 14lbs)

1 min - Handstand Push-ups

every 200m on the run = 15 reps

*workout adapted from the MidWest Sectionals

Post total number of reps to comments.

Fuel for Your Machine

 

As crossfitters, our bodies are machines and food is our fuel. Because we are constantly pushing our bodies to the limit, it makes sense to replenish, rebuild, and recover by consuming quality food. Yet with all of the terminology, theories and information about diets…glycemic index…insulin response…low carbohydrate or high carbohydrate…zone or paleo…do you ever wonder what is considered quality food? And once you have figured out which foods are best for you, do you know where to find these foods? Well, we have some answers and would like to share them with you! On Saturday, March 6, 2010, from 6:00-9:00pm, we will be holding a movie and informational night focusing on food and you! First we will watch the movie FOOD INC. and then we will be meeting a local grass-fed beef farmer and learning how to purchase this hearty, protein-filled food locally. Bring your family, bring some snacks to share, and join us for an exciting night!

 

If you have any specific questions regarding this event, contact Jaala Thibault at jaala@crossfitventura.com.

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Workout of the Day

 

Snatch Progression Drills

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3 Rounds of:

1 minute of Hollow Rocks

1 minute of Supermans

1 minute rest

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6 Rounds for time of:

200m Run

10 Dumbell Snatches (both arms at once)

15 Push Balls (M: 20lbs, W: 14lbs)

 

Post time and notes to comments.

Heading North and South

Matt Major, Jaala, Faith and Corey are all heading to their Level 1 Certification this weekend! I am sure they will come back excited with lots of great information to share. And as they go South, I will be heading North to Canada to learn from OPT. 

Come Monday, I am sure there will be tons of new information coming to CFV that will help us all get fitter.

Posts will return Monday. In the meantime, check out these articles/videos!

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Athletes with Fear and Excuses Will be Crushed. Period.

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Statistical Analysis of the MidWest Sections

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California Strength

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Workout of The Day

(compare to Friday, Aug 28th, 2009)

"Diane"

3 rounds, 21-15-9 reps of:

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

Handstand Push-ups

Post time to comments.

The Whiteboard

Results Are In

Results from Midwestern Sectional

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If you are at all interested in participating in the OLY I Workshop starting the last weekend of February... Only 3 spots remain, 2 for the Sunday class and only 1 for the Saturday class. If anyone has anyone questions please email Matt Major at major@crossfitventura.com. 

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Workout of the Day

Monday

Turkish Get-Ups -5-5-5 reps; Rest 1 min/hand

+

As many rounds in 20 minutes:

5 Thrusters (M: 95lbs., W: 65lbs)

7 Hang Power Cleans

10 Sumo Deadlift High-Pulls

Tuesday 

Overhead Squat -5,5,5; Rest 3 mins

Good Mornings -10,10,10; Rest 2 mins

Supinated Strict Pull-Ups -3x AMRAP; Rest 3 mins

Anchored Sit-Ups -3x AMRAP in 1 min; Rest 1 min

Handstand Hold (against wall) 3x 1min; Rest as needed

Post loads/rounds/time to comments: