CROSSFIT VENTURA

Some Words on CFV Programming - Part 2

written by Colin Jenkins

As was gone over in part 1 of this series, the group class programming here at CFV is designed to get our members maximum results as quickly as possible with only as much volume as necessary. 

Moving on, the movements we use (and don't use) are a large part to the effectiveness of our program. As Greg Glassman, founder of CrossFit, says "the magic is in the movements". The human body adapts best to large, compound, multi-joint, core to extremity movements. Movements such as the squat, deadlift, press, Olympic lifts, the many gymnastic movements (pull-ups, dips, knees to elbows, etc...), as well as running, rowing, and jump roping create the foundation of our program. These movements are safe, natural human movements, and are also unique in their ability to generate the power needed to get maximal results quickly. 

While these movements may get us the most results for our time, we also sometimes throw in some smaller supplementary movements. Exercises such as bent rows, good mornings, rotator cuff exercises, planks and "L"-Sits are added because they help support development of the larger movements (the one's that get us results) by helping fix imbalances, breaking plateaus and further preventing injury in the long term.

Different movements effect our bodies in different ways, especially in terms of how much they tax our bodies. An example of this is squats compared to deadlifts. We could program the squat 2-3 times a week and most of us would probably be able to recover from them and continue to make progress. If we deadlifted 2-3 time a week...we'll let's just say I'm not sure if ANYone would recover or benefit from that because of just how much that movement taxes your nervous system. 

So the movements we program play a vital role in the progress we make. The movements we like generate maximal results, but are also very potent thus need to be planned (periodized) carefully as to keep our results coming, while keeping a keen eye on volume to make sure we are only programming only as much as our members can reasonably recover from.

continued in part 3...

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Handstand Push-up Tutorial

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Workout of The Day

For total time:
50 Double Unders
9 Thrusters (M: 105lbs, W: 65lbs)
21 Pull-ups 
rest 2 minutes

50 Double Unders
12 Thrusters (M: 95lbs, W: 65lbs)
18 Pull-ups
rest 2 minutes

50 Double Unders
15 Thrusters (M: 85lbs, W: 55lbs)
15 Pull-ups
rest 2 minutes

50 Double Unders
18 Thrusters (M: 75lbs, W: 45lbs)
12 Pull-ups
rest 2 minutes

50 Double Unders
21 Thrusters (M: 65lbs, W: 35lbs)
9 Pull-ups

*workout created by Natural High CrossFit

Post time and notes to comments.

Some Words on CFV Programming - Part 1

written by Colin Jenkins

At our strength and conditioning facility we call CrossFit Ventura, we like to do things our own way to get great results for our members. Every part of CFV is shaped to maximize results, from the entire layout of our 3600 sq ft. facility, to our choice of equipment, to how we run classes, and to how we design our programming. Not only do we thrive to get everyone great results (increased work capacity, better body comp, better energy levels, etc.) but we aim at getting these results as quickly and with as minimal volume as we can.

Why do we want to get results quickly?

....Why the hell not? Who wants to get results slowly?!

Why do we want to get maximal results with as minimal volume as possible?

...For one, this allows us to decrease the chance of overuse injuries and overtaining, which in turn, allows us to continue to get increased results over the long term picture. Another reason for a smaller volume, is we like to minimize the stress response in our bodies (yes...working out is a stressor) so we can sustain better body composition, have good energy throughout the day, and have better sleep/recovery...which again leads to better results over the long term. Lastly, it gives us more time in the day to do other things. There is no reason to spend more time training than you need to, if it does not provide you with any additional results.

So when I sit down to evaluate our programming or others, the first thing I look for is to see if the program design accomplished what it was intended to do. For the general fitness programming at CFV, the primary goals are to get everyone performing better across all domains. Sometimes we'll focus more on certain things than others (running being a more recent example), but in the end, we are looking to improve everything from 5K Runs to 1-Rep Max Deadlifts. We collect data from our member's lifts and benchmarks workout times to analyze just how effective our programming is, as well as key us in on where we need to improve more.

The second thing I look at is how much volume is being programmed. How many total number of hip flexion vs. hip extension movements are being used? What is the total volume in time? How much intensity is being "asked for" in the workouts? How often are certain movements showing up? Etc.. If there is an increase in volume, does it generate better results? Or are the results identical despite the overall increase in work being done? Looking at our data relative to the current goals and workload allows us to analyze just how much volume is ideal for our members. 

continued in part 2...

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Plandomization, by Greg Everett - Catalyst Athletics 

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Workout of The Day

A1. Push Jerk + Split Jerk - 4 x 1+2 reps - rest 90 sec
A2. Kettlebell Swings - 4 x 18 reps - rest 90 sec
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4X:
200m Sprint @ 100%
rest 2.5 minutes

Post loads, times, and notes to comments.

Least Favorite Lift

Please post your least favorite lift to comments.

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How I Held my Breath for 17 Minutes, by David Blaine - TED

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Workout of The Day

Find your 1-Rep Max Power Clean
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amrap in 7 minutes:
2 Power Cleans (65% 1RM)
5 Sit-ups
2 Power Cleans (65% 1RM)
5 Burpees

Post load, and number of rounds to comments.

Please also post the ratio of your 1RM Power Clean to your 1RM High Bar Back Squat
(ex. 250lb Back Squat, 165b Power Clean, 66%)

Favorite Lift

Please post your favorite lift to comments.

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CrossFit vs. P90X

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Workout of The Day
(compare to Sunday, August 30th, 2010)

"Murph", for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

you may break up the pull-up, push-up, and squats as needed

Post time and thoughts to comments.

 

Movie Night: Nutrition 201 with OPT

We will be hosting another free movie night here at CFV on Friday night, April 9th (the night before our Affiliate Team Qualifiers) from 6pm - 8pm. Building from our last movie "Nutrition 101", we will be watching "Nutrition 201" which is from another seminar put on by CrossFit Legend, James Fitzgerald. 201 builds from the teachings of 101 and the importance of energy balance, meal timing, and absorption. The two hours also delves into hormonal mechanisms and food profiles, pre and post wod fueling, and gets deeper into macronutrient balance. 

I cannot speak enough to just how valuable and informative "Nutrition 201" is. And since we will be playing it the night before the CFV Affiliate Team Qualifiers, you should have nothing planned, except to eat good food, drink lots of water, watch this video, and get plenty of rest!

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The (Political) Science of Salt, by Gary Taubes - The National Association of Science Writers

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Workout of The Day

5 rounds:
Max rep Wall Ball Shots
rest 1 min
Knees to Elbows (50 reps minus total # of wall ball shots)
rest 1 min
"L"-Sits (50 seconds minus total # of wall ball shots)

Post total number of wall ball shots, and total time taken to comments.

March "On Ramp" - Finishing Strong!

Congratulations to Teal, Saul, Tierney, Pam, Eden, Laura, Gamble, Norman and James (not pictured) for graduating from "On Ramp". These 9 were an exceptionally cool group and were a blast to work with. Make sure to introduce yourself and welcome them to the CFV family when you see them in group classes!

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Moved to Mate, by Dr. Steven Platek - The CrossFit Journal

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Workout of The Day

A1. Shoulder Press - 1, 1, 1, 1, 1 - rest 2 min
A2. Supinated Pull-up - 1, 1, 1, 1, 1 - rest 2 min
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10 rounds for time:
2 Push Press (100% 1RM Shoulder Press)
6 Chest-to-Bar Pull-ups

Post loads, time, and notes to comments.

 

Coming Soon: CFV Affiliate Cup Qualifier!

   

written by Faith Reynado

CrossFit Ventura’s In-House Affiliate Cup Qualifier is coming soon!! This event is an incredible opportunity to experience the amazing community we have here at CFV. If you’ve ever wondered what it feels like to do multiple CrossFit workouts in one day, or if you’re looking for the perfect opportunity to hang out with your fellow CrossFitters at CFV, here is your chance. As anyone who has participated in our events will tell you, these days are packed with energy and excitement, and we are looking forward to another great day for the sport of fitness! 

The event will take place on Saturday, April 10^th beginning with Registration at 8:30am. The day will consist of 2 WODs. Athletes who perform all workouts as Rx’d will receive points toward a ranked score and will move on to a 3^rd final WOD. Workouts may be modified according to any athlete’s needs, and all CFV members are encouraged to participate!  

After an awesome day of workouts, we will wrap up the event with a hearty potluck for the entire community. The registration deadline is Saturday, April 3^rd. This event will determine the 6 athletes (3 men and 3 women) who will represent CFV at the CrossFit SouthWest Regional Qualifier. And don’t forget that there will also be a prize for the 4^th and 5^th place men and women...free spectator tickets to the SouthWest Regionals!  

CLICK HERE to register for the Affiliate Cup Qualifier.

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The Truth about Adrenal Fatigue

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Workout of The Day

A1. Deadlift - 5, 5, 5 reps - rest 1 min
A2. Ring Dips - 3 x amrap - rest 3 min
+
3 rounds for time of:
100m Farmers Walk
200m Run

Post loads, reps, time, and notes to comments.

Committed Athlete: Jennifer Stiles

Congratulations to Jennifer, who has been training with us at CFV for over a year and is now on our list of Committed Athletes! As you can see in the picture above, Jennifer started out like many of us using the green band to assist her pull-ups. Now, after a lot of hard work and dedication, she can easily do 3 strict pull-ups and MANY more with the kip. Jennifer is one of our most focused, attentive, and coachable athletes who not only pushes herself here in the gym, but outside of it with her nutrition as well. Great job Jennifer, you are an inspiration to us!

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BBC News - Shoes may have changed how we run

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Workout of The Day

4 Rounds:

3x:

10 unbroken DB Thrusters

10 unbroken KBS

10 unbroken Box Jumps

rest exactly 2 minutes between sets.

Post time and notes to comments.

 

Everyone Competes

written by Martha Bangs

I have heard it said that some people won’t do Crossfit because it’s too competitive. I say B.S.!

      Everything we do has an element of competition. If we are trying to better ourselves in any way, we are competing against whatever we did last time. Making a choice to change is a battle. Whether it be fitness or daily life, taking what you accomplished and improving on it should be a daily occurrence.

      I never saw myself as a competitive person, but as I look back, I see that is what fueled me. It wasn’t necessarily of epic proportions. When I wheeled around the neighborhood on my metal wheeled skates bent over as if I were going to win the short track gold, I never truly believed I was going to the Olympics. I just knew that I wanted to go faster. I wanted to play the part of the first place position, whatever that looked like for a 6 year old in a suburban southern California neighborhood.

      The great thing about having a community around us, doing the same thing only serves to push us toward greatness and to give us that support. When we cannot do “just one more rep”, hearing those voices nearby of our comrades pushing through the same things we are can only be positive. THAT is where we compete with the inner slug that wants to quit.

            What about competition in regards to kids? I’ve found that some kids thrive on the battle, to be the first one done or to do the most rounds. It’s important to put those possibilities out there, but not force them to do it. It’s easier for kids to push themselves when their friends are there struggling alongside them. Could it be true for adults, too?

      How about viewing competition with these ideals in mind:

• Praising effort, not outcomes. Although vapid praise is useless, pointing out incremental accomplishments builds self-esteem.
• Focusing on strengths.
• Having fun, but not at the expense of others.
• Emphasizing teamwork. Every individual behavior affects others.

      So, whether you work out at CFV or in your backyard, young or old, you ARE competing. Maybe it’s against yourself and your mindset, it’s still a battle. If you wake up each day wanting to eat waffles but choose not to because it’s not the BEST choice, you’ve just won a competition. To be better than you were yesterday.

      How do you feel about competition?

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David Morgan vs. "King Kong"

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Workout of The Day

A1. Front Squat - 3 x 4-6 reps; rest 2 min

A2. Hanging Leg Raise - 3 x 10-14 reps; rest 2 min

+

3 rounds for time:

50 Double Unders

400m Run

Post loads, time, and notes to comments.

 

Pay Attention to Your Feet

written by Colin Jenkins

What do Olympic Weightlifting and Running have in common? The success of both relies heavily on the coordination and accuracy of your feet. Almost all missed Snatches, Cleans, and Jerks can in some way be attributed to your feet. And for running, your efficiency, speed, and long term success depends extensively on your footwork as well.

When I watch someone work on running, cleans, snatches, jerks, push presses, squats double unders, rope climbs, kettlebell swings, thrusters, lunges, and even bench presses, the first thing I watch are the feet. If your feet work isn't consistant and solid, you'll have very little chance of success for anything else going on above them. The most common examples of faults I see involving the feet are running on the heels, pressing/jerking/swinging/squatting from the toes, and feet landing too wide on landing cleans and snatches.

So, pay some close attention to your feet. Notice where your balance your weight on your feet, what they do when you run, where they go when you lift. Fix your feet work and you'll have fixed the vast majority of any technical issues you'll ever face with these movements.

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Watch the Feet

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Workout of The Day

On the minute, every minute for 10 minutes, complete 2 Power Snatches at 65% of your 1RM.

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For Time:

35 Pull-ups, 1 min rest

35 Sumo Deadlift High-pulls (M: 95lbs, W: 65lbs), 2 min rest

35 Push Presses (M: 95lbs, W: 65lbs), 3 min rest

35 Pull-ups

Post loads, time, and notes to comments.