CROSSFIT VENTURA

Intelligence

written by James Fitzgerald 

"Any intelligent fool can make things bigger, more complex, and more violent.  It takes a touch of genius—and a lot of courage—to move in the opposite direction." -E.F. Schumacker

I hear it at least 3-4 times per week in conversation now.
It happens because based on who I am as a coach and athlete, those who spend time around me usually want to observe and discuss the "things" they see in people that amaze them in their decisions towards life in general.
And here it goes, something like this - "ye know, he's a doctor, so he's quite intelligent; but when it comes to his smoking and drinking, he's not that smart in those undertakings"
OR
"she's quite intelligent, BUT of course she reminded me of her problem she has with overtraining"
and on it goes....
What does being intelligent mean?

The only way the operational definition of intelligence can be built is knowing what is the lowest order of intelligence and what is the highest and then building a scale of the lowest to the highest and the characteristics of each in order to know what is REAL intelligence. Of course this is based on a group analysis which I'll ask you to comment on down the line here.

These are just my thoughts and a stream of consciousness of what my initial words are for intelligence:
Lower Order intelligence - smart, book smart, good grades, etc...
Higher Order intelligence - aware, present, peaceful, creative

The reasoning behind the evaluation of the definition is to properly use the words in the right context over time for our own learning in coaching and sport. If one does not know the meaning of their words, then why say them. Correcting others on their use of it as well over time will create an awareness for them, AS WELL AS for you, the key here - Noticing!

Loosely using it is fine in the right context, time, situation, etc...but be aware that intelligence means many things to many people but when used in context with health and fitness, I have to remark. As being intelligent in health and fitness would mean awareness, noticing, detachment, etc...to the state of health and fitness, NOT correct scores, BWT, BF%, medals...etc...you see what I mean?

And for the above examples, the smart-ness being used in terms of healthy intelligence is incorrect and mis leading, but can be used to help us formulate OUR intelligence in health and fitness.

Onward.

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Strength & Conditioning

Beg) Power Clean - work technique and build to a good/tough single
I/A) Power Clean - build to a tough, but not maximal 2-rep 
+
with partner, 5 rounds for time/reps each:
250m Row
Burpees/Box Jumps/Burpees/Box Jumps/Burpees

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What the F?!!

written by Colin Jenkins

We hope everyone got excited at Regionals and is motivated to take their training to the next level this year! Who knows???...if you train hard, you too could be a part of our Team next year!

With all the great energy in the gym, we think it's a great time to hit a good old classic CrossFit benchmark. That's right..."FRAN" is coming for ya next week! Didn't want to know that?? Too bad! Close your eyes quick and try to forget it if you can...or use the time you have to mentally prepare yourself to do the best you possibly can. Your choice!

"Fran" is a classic and a great test of fitness! For those of you not familiar with "Fran" it is:
21-15-9:
Thrusters @ 95lbs/65lbs
Pull-ups

Looks simple, but it sure doesn't "feel" simple.

If you've done "Fran" before, please post your experiences and words of advice to the comments section to help those of us who've never tried it before. Good Luck!

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From the Video Archieves...."Fran"

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Strength & Conditioning
(compare to 6.14.11)

A. Cuban Press @ 4010; 10 reps x 3 sets; rest 1 min
Beg) B. Bench Press; 3, 3, 3, 3; rest 3 min b/t sets
I/A) B. Bench Press @ 60% 1RM; 3 reps x 8; rest 1 min b/t sets
C1. Strict Pull-ups; amrap x 4; rest 1 min
C2. Weighted Sit-ups; 20 reps x 4; rest 1 min

Post notes to comments. 

Faith's Answered Questions #2: Is this CrossFit Ventura or West Coast Strength and Conditioning?

written by Faith Reynado

FAQ #2: So is this CrossFit Ventura or West Coast Strength and Conditioning?

1. First...what exactly is West Coast Strength and Conditioning?

West Coast Strength & Conditioning is who we are. The name represents the highest standard of professionalism, excellence, and quality in all of our offered services to help our wide range of clientele succeed in improving their fitness and health. Our services range from personal training, group training, athletic team conditioning, CrossFit group classes, personal programming for clients in and outside of the gym at various locations, nutritional counseling, and body fat analysis. WCSC is Ventura's premier training facility and is home to the largest community of fitness enthusiasts in the county.

2. How does CrossFit Ventura come into play here?

CrossFit Ventura is the name of the Group Class Program offered here at West Coast Strength & Conditioning for general fitness and health goals. It is a tremendous, results-producing program for our clients and is at the heart of our fitness community. We are a registered CrossFit affiliate through CrossFit Inc; however,we do offer many services other than our CrossFit Group Classes, such as those we mentioned before, through WCSC.

3. So...is this CrossFit Ventura or West Coast Strength and Conditioning?

That's like asking if you live in Ventura or California? And if you’re involved in CrossFit group classes, the answer is both!

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"Breathing" by Mike Burgener

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Strength & Conditioning 

For time:
50 perfect Kettlebell Swings
+
4X:
5 heavy Push Presses
rest 5 seconds
Run 50m @ 97%
rest 4 minutes

Post notes to comments. 

Thanks For The Support!

The Southern California Regionals at Long Beach was nothing short of inspirational and full of fun times. Team CFV stepped up and brought some great performances and tremendous heart that all of us are proud of! 

Thank you to all of you who supported us throughout the weekend. Whether you drove down to cheer us on, called us, texted us, or just checked in to see how it was going, it really means a lot!

There were lots of great moments during the weekend, too many for me to write up and share with you all....

...so let's share the moments together! If you attended Regionals this weekend, please post some of your favorite memories to comments. Thank you!

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Strength & Conditioning
(compare to 6.16.11)

Beg) A1. Front Squat; 5, 5, 5, 5; rest 1.5 min
I/A) A1. Cluster Front Squat @ 30X1; 1.1.1 x 4; rest 1.5 min
A2. Weighted Ring Dips; 5-10 reps x 4; rest 1.5 min
B1. Rebound Box Jumps; 3 reps x 4; rest 1 min
B2. Diamond Push-ups; amrap x 4; rest 1 min

Post notes to comments.

Regionals Schedule & Live Scoring Feed

The Southern California Regionals are this weekend and you DO NOT want to miss out on all the action!

We hope many of you will make the trip down and support TEAM CFV as they have been working hard to represent us all! It may be the most fun event of the entire year, and we promise it will not disappoint.  

As many have said before, coming to an event like this can really open your eyes to what CrossFit can be, and once you go, it will change the way you look at your own training. 

We should have a pretty good sized crew coming down, and we'd love to have you with us. Make sure to bring chairs, food, etc...but they will have food (and beer) available at the event all weekend.  

Here is the Schedule for the weekend:

Friday, June 17th

10:30am: TEAM CFV (Craig, Ryan, Lindsay, Britt) - WOD #1

2:20pm: Colin - WOD #1

3:40pm: TEAM CFV (Stephanie) - WOD #2

5:10pm: TEAM CFV (Ben) - WOD #2

5:40pm: Colin - WOD #2

 

Saturday, June 18th

9:00/9:25/9:50am: TEAM CFV  (Ben, Steph) - WOD #3 (time based on Day 2 placement) 

12:15pm: Colin - WOD #3

12:50/1:30/2:10pm: TEAM CFV (Craig, Ryan, Britt, Lindsay) WOD #4

6:30pm: Colin - WOD #4

 

Sunday, June 19th

9:00/9:25am: TEAM CFV - WOD #5 (if we are in top 10)

11:10am: Colin - WOD #5 

11:40/12:05pm: TEAM CFV - WOD #6

2:40pm: Colin - WOD #6

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Regionals will be taking place at Long Beach State

Tickets are $10 per day or $25 for the entire 3-days

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Strength & Conditioning
(compare to 6.10.11) 

Beg) A1. Front Squat; 5, 5, 5, 5; rest 1.5 min
I/A) A1. Front Squat @ 30X1; 3, 3, 3, 3; rest 1.5 min
A2. Weighted Ring Dips; 5-10 reps x 4; rest 1.5 min
B1. Rebound Box Jumps; 5 reps x 4; rest 1 min
B2. Diamond Push-ups; amrap x 4; rest 1 min

Post notes to comments.

TEAM CFV: The Guys

Here are the men who will be representing us this weekend at Regionals!!!:

Craig Wobig
(117th place in Sectionals!) 

Years in CrossFit: 
A little less than two years

Benchmarks:
"Helen" - 7:02
"Fight Gone Bad" - 417 reps
Max Pull-ups - 43 reps

What motivates you to compete in Regionals?
It's an honor to represent West Coast Strength and Conditioning and compete amongst the best athletes in Southern California.    

What are you looking forward to at Regionals?
Watching some amazing athletes go head to head in some unbelievable workouts.The energy brought to these competitions is crazy. 

Which workouts will you do at Regionals?
Row / HSPU [WOD #1] and Chest to Bars [WOD #4]

Anything else you'd like people to know?
If anyone has time to come down to Long Beach this weekend, you wont be disappointed. It is an exciting event.

Ben Johnson
(1st time on TEAM CFV!) 

Years in CrossFit: 
At CFV since Jan 09 with Chris "C-Legs" Davis. Met Lindsay "2-speed" Klipping at a "free saturday" class in August of 08.

Benchmarks:
1RM Deadlift - 505lbs
"Fran" - 4:27
"Fight Gone Bad" - 391 reps 

What motivates you to compete in Regionals?
The opportunity to be brought together with people who love this sport as much as me, and people who love it more than me.  I'm motivated by the time that I've spent with our coaches, under a barbell, and moments from puking.  I'm motivated by the opportunity to participate in an event that culminates in something I have such a love and passion for.  Plus, this is gonna' be a whole metric shit-ton lot of
fun!

What are you looking forward to at Regionals?
The fun with all of our friends.  The energy.  The joy and soaring emotions involved with this sport.  The pre-competition butterflies in my stomach accompanied with sweaty palms.  Seeing our team dealing with their nervousness individually, and supporting each other as a team (the embodiment of what we do in our box on a day-to-day basis).Meeting the competitors, and screaming with the best.  Seeing how how all hell breaks loose when they say 3,2,1 go and people go harder than they ever thought they could.

Which workouts will you do at Regionals?
WOD's 2 and 3.  The deatlift/box jump wod and the Thruster Ladder. 

Anything else you'd like people to know?
Just thinking back over the past couple of years of WOD's and faces, a lot of things come to mind.  There is so much information (and misinformation) being put out there for us CF'ers to digest.  It's like trying to sip water from a fire hose.  That's why we have a "movements" class for new members to take small sips of our Kool-Aid from a sippy cup.  While everyone has different reasons for coming to the box day after day, we as individuals should take responsibility to inform ourselves using what information is available to us on the journal, on websites, blogs, and especially from our coaches.  For me, CrossFit is like a religion. Only, we can take what we like, and leave what we don't like.  It empowers the individual to overcome your own adversity, and figure shit out through trial and error, in a setting where everyone is chasing their own "Little Black Baby Jesus."  The point is to become better.  A better lifter.  A better supporter.  A better person.  It's like couples therapy on crack.  But what's most important to remember is that, no matter how hard or miserable a wod is - if you're not having fun at the end of the day, you're doing it wrong. I'm happy to share these experiences with everyone.  I'm continually inspired by performances I see in our box, and the hearts and efforts it takes from everyone to push through to the end.  I'm here with you.  I'm here for you.  Your pain is mine.  Your triumph is mine.  Know that, and you've just fallen deeper into the CF matrix. "Thumbs up everybody, for ROCK AND ROLL!!!"  -Kid riding a bike.

Ryan Snider
(Alternate on TEAM CFV 2010, Athlete on TEAM CFV 2011) 

Years in CrossFit: 
 A little over 2 years

Benchmarks:
1RM Snatch - 180lbs
Max Double Unders - 201 reps
"Filthy Fifty" - 24:11

What motivates you to compete in Regionals?
Same things that motivate me in crossfit in general, competition and camaraderie. I am in the environment so when they say "3-2-1 go", I am of course going to try my best but because I am on the team, I now want to do well for them, not just for the sake of competing.     

What are you looking forward to at Regionals?
First, meeting all the crossfit celeb's and seeing CJ crush it. But just being with the team will make this an enjoyable experience, working out with 5 of the studs from CFV will make it a crazy weekend. 

Which workouts will you do at Regionals?
I will being doing the Row/HSPU/Row and the 250 workout with, ctb pull ups, kb swings, DU and OHS.

Anything else you'd like people to know?
You guys are an amazing community and I am thankful that every week I can come in and workout along side you guys. Thanks for all the support, you guys are 2 legit....2 legit to quit!

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Day Passes for Regionals are $10 at the door

or buy your 3-day ticket for $25 here!!!

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Strength & Conditioning

amrap in 3 min: Row (calories)
rest 3 minutes
amrap in 3 min: Deadlifts @ ~65% 1RM
rest 3 minutes
amrap in 3 min: "L"-Sit (seconds)
rest 3 minutes
amrap in 3 min: Overhead Squats @ moderate load
rest 3 minutes
max rep unbroken Pull-ups (rest remainder of 3 min)
rest 3 minutes 
Run 800m for Time

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TEAM CFV: The Girls

During the Open Sectionals (those 6 weekend testers which were absolutely brutal...remember those?) our Team did amazing and finished in the top 30 in Southern Califiornia. That bought us a ticket to compete as an Affiliate in the CrossFit Regionals this coming weekend. 

Our team consists of 3 women and men. Here are the women who will be representing us this weekend!!!:

Stephanie Vermeychuk
(62nd place in Sectionals!) 

Years in CrossFit:
I've been doing CrossFit for a year and half, since January of 2010, and I started coaching in January of 2011.

Benchmarks:
"Grace" - 2:23
1K Row - 3:30
1RM Split Jerk - 170lbs

What motivates you to compete in Regionals?
Ever since we went to the SoCal Sectionals last year and saw our athletes compete, I've been motivated to compete in CrossFit at the highest level I can.  

What are you looking forward to at Regionals?
Since I've only really ever competed in our competitions here at CFV, I'm excited to compete in a bigger setting.  I am proud to be on a team with such amazing athletes, and I'm really looking forward to representing our affiliate at Regionals. I also can't wait to cheer Colin on as he's crushing all the WOD's. 

Which workouts will you do at Regionals?
WOD 2, WOD 3, & WOD 6 (if we make it to Sunday...)

Anything else you'd like people to know?
Come to Long Beach next weekend to support your CFV athletes!!!  It'll be a lot of fun!!! 

 

Brittney McWethy
(Member of Team CFV in 2009, 2010, & 2011!) 

Years in CrossFit: 
2 1/2 years

Benchmarks:
"Filthy Fifty" - 21:14
"Helen" - 9:53
1RM Snatch - 118lbs

What motivates you to compete in Regionals?
What really motivates me is that, its so much fun!!!! I absolutely love it!!!! More so when it comes to the team. This will be my 3rd team competition and I'm totally stoked on the team this year. Every year this is what I look forward to and throughout the year it helps me focus on having fun and getting better!  

What are you looking forward to at Regionals?
I can't wait to watch Colin, our coach with the mostest!! I really beleive that this is his year to shine. Since Ive been a part of CFV, I have watched him change into a stronger more focused althete. Colin has been working so hard! Its going to be really exciting to cheer him on!! I also am really excited to watch my fellow friends compete as individuals or teams, to see familar faces and watch athletes I look up to. I love the community it brings. I also love the addreneline that people bring from all around. Mostly, I'm looking forward to enjoying, having fun and kicking ass with my team this year!!!

Which workouts will you do at Regionals?
I will be doing Wod #1, #4 and if we get to the 3rd day wod#6. I would love to do wod#5 beacause of Amanda and the lift. Hopefully next year I will be able to get a muscle up! Wod#4 im looking forward to the most, having a relay like that really uses strategey, moving fast and knowing how to tap into the zone. It will be so fun!!!

Anything else you'd like people to know?
If you ever feel like you can't or won't ever be able to compete on CFV's team, your wrong. I thought the same thing. When you realize you can do anything and learning how to make it fun, you can do it!!!! Make it a goal for yourself next year!! Also, I strongly encourage you to come and watch, it really changes your outlook on crossfit. It motivates you so much and its unreal watching the wods. Its amazing what people can do and the people you meet!! And!!! Of course, I love the outfits!!!

Lindsay Klipping
(Member of Team CFV in 2010 & 2011!) 

Years in CrossFit: 
Just over 2 years

Benchmarks:
"Filthy Fifty" - 21:34
"Jackie" - 7:49
"Cindy" - 21 rounds

What motivates you to compete in Regionals?
We have an amazing group of athletes on the team this year – both in physical ability and all around great people.  Having the opportunity to compete with these folks is motivating as we will all put forth our best efforts and have a blast doing it. 

What are you looking forward to at Regionals?
I’m looking forward to the camaraderie of the team and of CFV at Regionals.  There’s nothing that can compare to having the opportunity to be together to witness such amazing athletes knowing how incredibly hard these WODs are.  And, I expect lots of laughs while we are trying to figure out who is supposed to do what on each of our WODs.  So far, we have not proven that we follow directions very well.

Which workouts will you do at Regionals?
As of right now, I will be doing WOD 1 – the row, HSPU, row (well, really just the row part) and WOD 4 – the 250 rep chipper.  We haven’t yet decided about day 3, if we make it.

Anything else you'd like people to know?
If you have never been to a major CF event – do it!  I guarantee it will change your perspective on your training and your feelings about CF, in general.  And, how often do we have the chance to watch CJ do his thing?

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Schedule for Regionals (a better one will on our blog Thursday PM)

Day Passes for Regionals are $10 at the door

or buy your 3-day ticket for $25 here!!!

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Strength & Conditioning

A. Cuban Press @ 4010; 10 reps x 3 sets; rest 1 min
Beg) B. Bench Press; 3, 3, 3, 3; rest 3 min b/t sets
I/A) B. Bench Press @ 55% 1RM; 3 reps x 8; rest 1 min b/t sets
C1. Strict Pull-ups; amrap x 4; rest 1 min
C2. Weighted Sit-ups; 20 reps x 4; rest 1 min

Post notes to comments. 

 

My Story (Part 4)

written by Colin Jenkins

continuing from part 3...

After the SouthWest Regionals concluded, the man who would be my coach from then on to prepare me for 2011, James "OPT" FItzgerald (winner of the 2007 CrossFit Games), sat with me and discussed what the next year of training would would have to look like.

After that competition, I took 3 weeks off and then began to start my training. It was MUCH different than any of the training I had been exposed to before. During that first session I remember getting tunnel vision, shaking so bad, and then having to puke and cut the workout short before I finished...and what made it worse was that this wasn't a conditioning session. It was my "strength" session! 

I started taking pride in just being able to complete the workouts, and over time I adapted. I got used to the demands and the sessions and I became more comfortable being extremely uncomfortable. This should sound familiar to your own initial experience trying CrossFit...but I had already been doing CrossFit for over 3 years!!

With James' guidance, I have been more focused and dialed in this year then I ever have been in the past with any endeavor. Sometimes I would train too hard, and we would have to back off to get be back on track (like during this year's sectionals), but from these little trial and errors, we have really dialed in what works best for me. And that makes a big difference when my goal for the past 18 months has been to peak for this coming weekend of the Southern California Regionals!

We will only know how well our plan and efforts have worked come next Sunday afternoon, but I'm excited to see what happens! I can't wait to cash in all the hard work and enjoy being the best I can possibly be during the competition with the rest of Southern California's fittest athletes. No matter what happens, it will be an experience I will remember and cherish for a long long time!

I hope you can make it!

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Strength & Conditioning

Handstand Push-up Development
+
2-3 HSPU on the minute for 5 minutes
+
4x @ 90% effort:
Run 400m
20 Box Jumps @ 24"/20"
20 Wall Balls

start the next round every 7 minutes.

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"Full Effort is Full Victory"

Coach Jaala finishing 1000m Run, 30 Handstand Push-ups, and 1000m Row in 13:22 at the Asia Regionals!

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We are proud of you Jaala!

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Strength & Conditioning

In teams of 2:
Row 750m x 4 (twice each)
100 Kettlebell Swings (alternate as needed)
100 Overhead Squats (alternate as needed)
Row 750m x 2 (once each)

Post notes to comments.

The Weekly Recap

New in the Community:
Welcome our newest members of West Coast Strength & Conditioning: Raj Patel, Andres Villegas, Shannon Wright, and Moises Fino!

Exceptional Performance of the Week:
Congratulations to Gina Havelka for having a great showing during the "June/July Tester"! Gina squeezed out a 95lb Thruster, a 4:10 1K Row, and 36 Box Jumps @ 22" with the remaining 1 minute & 50 seconds. Not only are those solid numbers, but this was the first time she had ever tried a heavy thruster or 1K Row!! 

Time Capsule:

"Kelly" by Faith Reynado - June 2009
    There is no workout too hard to accomplish, no matter how daunting...

"Why Competition is Critical for Everyone" by Colin Jenkins - June 2010
    Why competition is a critical piece for long-term development and progression as an individual.

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Strength & Conditioning
(compare to 6.2.11) 

Beg) A1. Front Squat; 5, 5, 5, 5; rest 1.5 min
I/A) A1. Front Squat @ 30X1; 4-6 reps x 4 rest 1.5 min
A2. Handstand Push-ups; 4-6 reps x 4; rest 1.5 min
B1. Hamstring Raises; 4-6 reps x 4; rest 1 min
B2. Depth Push-ups @ 2111; amrap x 4; rest 1 min

Post notes to comments.