The year is over and 2010 has approached; What did you accomplish in 2009 and what do you want to accomplish in 2010?


WOD
5 Rounds of:

3 M inutes Max Rounds of:
1 Snatch (135lb)
4 Power Cleans (135lb)
7 box Jumps ( 24

Scale as
1- 45lb/35 Clean and Snatch 18” Box Jump
2 - 65/45 Clean and Snatch 18” Box Jump
3 RX
4 RX

Level 2 Class laid out!

WOD
6 Rounds
15 Wall-ball 20/14
15 Sumo Dead Lift High Pull 95/65
15 KB Swing 53/35

Scale as
1 - 10 Reps- 65lb/35 35/26
2 - 12 Reps 75lb/45 44/26
3 - RX
4 RX

Ken practices advanced skills on the rings

Tabata
At each station perform 8 intervals; where each interval = 20 seconds of work followed by 10 seconds rest, totaling 4 minutes at each station.

-Squats-
Rest 1 Minute
-Push-ups-
Rest 1 Minute
-Pull-ups-
Rest 1 Minute
-Sit-ups-

* Score is lowest number performed at in each exercise.
Example:
* Squats - 15-15-15-15-13-13-12-11 Score = 11

Then
Push-Jerk
1-1-1

Level 2 WOD
Same as Level 1 (Possibly added row)
Qualifications-
* No lower than a 15 rep Tabata squat score
* Must be able to do 12 consecutive RX pull-ups
* Able to "Jerk" current Body Weight for males and 3/4 BW - females

Curious to why we have finished 2 workouts this week with strength after endurance? I want to see how each of you recover after an intense endurance/stamina portion. Are most of us able to maintain are maximum weight on lifts?

Great Job!

Jim hits a PR today and is one of the competitors at the OC Throw-Down( Master division)

There were many personal records set today on the Dead-Lifts. The best part about it was everyone completed it with outstanding and safe form. With the new year right around the corner many will loose inches, increase strength and be more consistent on a weekly basis. Nothing is stopping you, take control of your mind, body and spirit.

Register for a spectator spot at the OC Throw-Down for January 8-9

WOD
Run 800M
21 Thruster
21 Pull-ups
Run 400 M
15 Thruster
15 Pull-ups
Run 200 M
9 Thruster
9 Pull-ups

Paul practices his muscle-ups, are you doing your muscle- up home work? All it takes is 10 extra minutes - 3 times a week.

I hope everyone had a Merry Christmas with family and friends. The holiday season is still in action so be sure to stay on track with your nutrition as much as possible and workout regularly.

“If you happen to slip up, just make it up.”

WOD
Max Effort
2 mIle run
Then
Dead-Lift
5-3-3-1-1-1-1

* Challenge your mind and body when lifting heavy; get pumped, rest adequately and be aggressive.
* Refer to injury prevention post if confused about how to lift heavy efficiently and safely.
Paul, Caleb and I will be sure to allow only safe lifts, any loss of a fused hip/spine and the weight is too heavy.

Time Off

This will be my last post for a few days my friends, I am off to Big Bear to enjoy a little break and some great snowboarding. 2009 has quickly come to an end, reflections of what has occurred at the gym are becoming priceless. Friends, family, and clients; Just 3 words that sum up my relationship with all of you. CrossFit South County has more than tripled in students over the year and started with just a “raw” open space to a complete functioning CrossFit gym. This is something I could not thank all of you enough for, it would not have happened without you guys.... No joke.

I have big plans for 2010, just as every other business owner does. I however intend to make them happen with a bang. Stand by for a CrossFit South County like never before.

If you want a WOD to do at home, check out are “No equipment” workout page.

Happy Christmas to all of you and don’t eat too many sweets.

* No Class Christmas Eve or Christmas day *
Classes will resume on Saturday at 7am and 9am

Wednesday December

Nate Running the brutal hill at the affiliate cup this year. Are you thinking of trying to be on the team in 2010?

WOD- Level 1

For time:
20 Back squats
40 Wall Balls
60 Burpees
80 Double Unders
Run 1 mile

* Weight will be discussed prior to start of workout
* Range of Motion and Quality of Movement is key

WOD- Level 2

AMRAP- 20 mins

2 Rope climbs
4 Push Jerk (155/105)
10 Burpee Pull Ups

Level 2 Qualifications:

* Must be able to climb the rope 15 feet
* Rx on the Push Jerk from the rack

Check out the 6PM group getting after the chipper.

Tuesday WOD

Five rounds for time of:

135/85 pound Thruster, 15 reps

Run 400 meters

Yes, more thrusters!

Coming Fast

All the great ladies of CrossFit South County :)
Thanks again for the great party Tanya.



The OC Throwdown is approaching us quickly, be sure to get your ticket here.
Let’s make a huge appearance to support all are great individuals participating in this event. I will be sending a few emails out shortly about the event.

Christmas Week Schedule-
Monday- All Normal Classes
Tuesday- All Normal Classes
Wednesday- All Normal Classes
Thursday- Closed ‘
Friday- Closed
Saturday- All Normal Classes

This week the workouts will be a little longer in duration than usual. Our program at CFSC is thoughtfully planned out to hit all aspects of fitness; From strength to agility, from power to endurance, from 5 Minute workouts to 50 minute workouts, this provides maximum balance in all fitness domains.

WOD
“ 2009 CF Games Chipper”
Male-
15 reps 155lb BB squat clean

30 Toes to bar

30 Box jumps 24" box

15 Muscle ups

30 PushPress /PushJerk 40lb DBs

30 Double Unders

15 reps 135lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 45lb plate


Female-

15 reps 100lb BB squat clean

30 Toes to bar

30 Box jumps 20" box

10 Muscle ups

30 PushPress /PushJerk 25lb DBs

30 Double Unders

15 reps 95lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 25lb plate

* 30 Minutes to complete.
* If unable to do muscle-ups, scale with only X2 dips.
* Get Some !
Scale as:
4 - RX
3 - Sub 30 Reps w/ 25
2- 20 Reps and weight will be posted tomorrow
1 - 20 Reps- Weight posted tomorrow

Saturday

Christmas party Saturday night! Click here for details

WOD
“Helen Practice”
8 Rounds
100 M Run
8 KB Swing
8 Pull-ups

Scale
4 RX
3 RX
2 6 Rds
1 4 Rds

Results driven program

Matt practices a back lever at CrossFit South County from Max Fernandez on Vimeo.

Matt demonstrates a great example of “practice and execute.” No more than 2 week prior of this video Matt had no clue he had the potential to do a back lever. With just a little practice and commitment in the program he can hold himself pretty damn well in the lever position. With the new year right around the corner, everyone should have a goal; A goal to be better, a goal to be stronger, a goal to give 100% and a goal to always improve in life and fitness.

If you are finding it very challenging to move forward at CFSC then ask yourself what can I do different? What can I do today, tomorrow and the next day to constantly improve?

Here is a few things to ask yourself:

• Am I consistent in training?
• Do I give 100% daily?
• Am I always attempting to learn a new skill?
• Am I adding weight and striving to RX all workouts correctly?
• Do I log my workouts and know my personal records?
• Am I setting goals to achieve them?

WOD
On the minute every minute for 15 Minutes
Complete 5 Burpee’s
Between sets of Burpees compete as many thrusters as you possibly can.

* Weight 115/75
* Post number of thrusters completed

Scale -
Elite/Advanced- RX
Intermediate- 95-65
Beginner - 65/45

Jim and Scott at the top of the Push-Up position

WOD
“ JT”
21,15,9 reps of
Hand Stand Push-Up
Ring Dips
Push-ups

This workout is extremely fatiguing, make sure you use Full ROM the entire WOD.

Game day, coming soon. We need a great affiliate team again this year. If you are interested then keep training hard and I will release more details soon.

Injury prevention for athletes coming later this week....

WOD
Level 1

Warm -up
Skills and drills

3 X 1200 M Run
Rest 2 Minutes Between efforts


Level 2 WOD
6 Rounds
6- Dead-Lift - 315/175
12 -2 For 1 Wall-Ball
40 - Double-Unders

Requirments to join level 2 :
* Dead Lift for males must be at least 340
* Dead Lift for female must be at least 190
* Must have a Tabata squat score of at least 16
* Must be able to do at least 15 consecutive double unders

Injury prevention

Injury's are a part of any sport or training program. The more intense the sport the more sustainable the athlete will be to injury. CrossFit travels a close line of fitness and sport, some even say both are the CrossFit way. Ultimately you must decide of which you train for and train accordingly. Most of us at CrossFit South County train for general health and wellness so I will speak to you first.
CrossFit training for health and wellness requires discipline, patience and knowledge of movements. You know your body better than anyone else, so you must listen to it. If it ask for a rest day then give is rest, if it is in a painful position you must assess the position and figure out why or ask why. Most injury's at CrossFit South County come from improper form and technique caused by flexibility issues or the result of a boosted ego (a persons self-esteem or self-importance.)
Example: You walk in to CrossFit on a Heavy Back Squat day and are determined to set a new personal record. Knowing you have been inconsistent for the last 6 weeks, determination is not going to allow a drop in weight. You step up, un-rack the weight and squat with full range of motion but your knees drive in considerably and your but rises tremendously before reaching full extension. Pumped with the fact that you just set a PR you feel no pain as endorphins run through your body like 500-horse power runs through a viper. Unfotinitly you wake up in the morning and have a severe back ache and come into CrossFit complaining of discomfort. You tell yourself " I did the movement correctly with range of motion, what is wrong?"
This type of injury could have been easily avoided with more attention to detail. Knowing a new PR would be extremely challenging in result of inconsistency , you still stacked it up and went for it. Always be aware if form is compromised while adding weight. If it is at any time then you have lifted you max. Know your limits and capabilities, be safe by using proper mechanics during any exercise.
Remember, your MAX is not what you can lift but how well you can lift it.
You may ask "What if I just can't get in the correct position?"
You may just be inflexible as many of us become in todays modern world. A healthy joint is a joint with full range of motion at any given position. Take your right arm and lift it overhead by holding it strait out in front of you, now go back down, Any pain? Now, take the same strait arm and move it overhead from the side of you body and back down, any pain? If you are tight at any given joint you will compensate another bone/muscle group to get full range of motion during a workout.
Example: An individual who overhead presses and leans back to get the bar overhead. In attempt to lock the arms out this individual has compensated the movement in an unsafe manner. They should have lowered the load or took a short rest break depending on the workout.
You will only injure yourself attempting to do what the body will not allow. You must take control of the situation and spend the extra time stretching in order to have a healthy joint. Is it healthy for a man who can't even lock out a "dowel" overhead correctly to attempt a 135lb push jerk? NO! So why is it happening? It is as the coaches error more than student error. Paul, Caleb and I had a discussion today abut injury's at CFSC and how to avoid them. After assessing why the answer was simple, lack of correcting and teaching. Take all your old PR's with nasty form and throw 'em in the trash, they no longer exist. We have made it a priority to hold the movement standards at CFSC higher than ever. This may result in many days you just use a dowel, bar or very light load. One thing is for sure, injury's can be slowed and avoided if proper precautions are taken. Your obligation is to listen, ice when needed and take an omega 3 daily to reduce inflammation. Ask questions and take a freaking rest day frequently.
More on this topic tomorrow...
Post questions and comments

WOD
Back Squat
1-1-1-1-1-1-1

Oh No!

Noe's Muscle up from Max Fernandez on Vimeo.

Another CFSC first muscle-up video. This one may be a few months old but it should still remind you to do your homework and play on the rings frequently. Noe, this is a reminder for you to stay consistent with your muscle-ups. :)



WOD
“EVA”
5 RDS
Run 800 M
30 KB Swing
30 Pull-ups

* 50 Minute time cap.

Compare to 2009/08/12, beyond the white board.

Scale as such:
Level 4 RX
Level 3 4 RD
Level 2 3 RD 20/20
Level 1 3 RD 15/15

Remember, if your still new to CrossFit then know your beginning level. These workouts are intense and take time to build the capacity to complete them at higher levels.

Notes:
Go heavy on KB Swing if possible
It isn’t RX unless its full ROM and heavy on the KB
Be prepared to become humbled.
Don’t be so damn hard on yourself if you are not able to complete this in the allotted time given. Just do your best!

Paul's B-Day

Paul’s first workout at CrossFit South County

Paul’s Birthday is Sunday, pick-n-poke as you feel in comments.

A WOD From Paul

1 Round For Time:
10 Hand Stand Push-ups
20 Knees-to-elbows
30 Burpees
40 Box Jumps
50 Dips
60 Pull-ups
70 Push-ups
80 Sit-ups
90 Squats
100 Double-Unders

More and More fun!

Skills with the On Ramp

The 2010 CrossFit Games season is upon us.
SoCal Sectional: March 13
Drake Stadium, UCLA
California (South of SLO County and North of San Diego County)
Regional Seeds: 20 men, 20 women
The 2010 CrossFit Games website is now live!


WOD
Warm-Up
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
- video ... [wmv] [mov] ( Demo Video from Crossfit.com)

Then
AMRAP IN 12 MInutes
15 Wall-Ball
12 Push-Press-115/75

More Fun

Peace and love from Sheralee

OLYMPIC LIFTING MEET @ UC RIVERSIDE 1/23/10
This meet is not a USAW meet… therefore no need for a membership card and no need to wear a goofy singlet! Also no need to feel intimidated as there will be plenty of 1st time participants and the vast majority of people here will be Crossfitters.
We will be contesting the Snatch and the Clean & Jerk and your total will determine your placing within your weight class.
We will also have an affiliate competition. The individual competition will also determine the points for the affiliate competition. 1st place in each wt class is worth 5 pts, 2nd place is worth 3 pts, and 3rd place earns 1 pt. The affiliate with the most points at the end of the meet is the champ and earns bragging rights. (Sorry we don’t have any prizes)
Wt classes
Men Women
56k 48k
62k 53k
69k 58k
77k 63k
85k 69k
94k 75k
105k 75+
105+
Participant fee $10. Spectators are free
Weigh in starts at 9am. Lifting begins at 10:30am.
UC Riverside Athletics Weight Room
Physical Education Building
900 University Avenue
Riverside, CA 92521
Directions: exit university Ave off the 60/215 freeway. Take a left on University. University will dead end and you must turn left. About a ¼ mile up there will be parking lot 24 on your right hand side. Pay the pass dispenser with credit card ($5). From Lot 24 walk down past the soccer & softball fields. The PE building is almost directly straight ahead from this sidewalk.

Who is in?

WOD
1 Round
100 Hang Power Clean (115/75)
Bar may not be set on ground, rest in hang position, hip crease or on back. Be cautious not to cramp up in shoulder when resting on the back.

Scale to CFSC Fitness level
4- RX
3- 100/65
2 - 75/ 50
1- 65/35

Level 2 Class

Another reminder about the level 2 class on Wednesday nights. This class is designed to take the advanced to elite, the strong to powerful and the quick to the fastest. Over the next few weeks we will make slight changes to this class to account for your needs in the program. Last week was a small class so this week I will change it up. The original plan was to work on very advanced skills with progression phases over a 4-6 week period. This week I will try something a little different, a “Fire Breather approach!”

Sign up NOW if you meet the qualifications.

Qualifications:
Over Head Squat-BW or damn close.
Clean - Men-BW Female-3/4 BW
Pull-ups - Chest 2 Bar or 15 Unbroken Regular Kipping Pull-ups

If attending and are currently registered for either of the two morning classes or 5PM class please change your slot.


Regular Group Class WOD
3 Rounds
400 M Run
20 Dead-Lift 135/95
20 Burpees
50 Air Squats


Level 2 ClassWOD

Run 1 Mile
3 Clean and Jerk
100 Double-Unders
6 Clean And Jerk
40 Box Jump - 30”
12 Clean and Jerk
Run 400 M
40 Chest-2-Bar Pull-ups

“Clean” Weight- Men BW- Female- 3/4 BW

Some new faces

Summer, Brett, Matt, George, Robert and Erika have now completed the On-Ramp course and will be joining group classes ASAP. You will also see 2 more fellow CrossFitters that are not in this picture.
Be sure to give them the big CFSC welcome:)

Muscle-Up Practice

Gerald performs his 2nd muscle-up on his first night ever achieving the muscle-up... Wish I had the first one on Video :)



As most of you know the standards at CFSC are high. We expect you to always perform your best, use full range of motion, have the highest level of integrity and always set goals in order to achieve them. I have been drilling the Muscle-Up this month and prescribing many of you homework to do after class, but yet I have still have seen minimal practice to achieve this advance exercise. You all have the potential to execute a muscle-up if you set your mind to it. Why are you holding back?

Todays WOD is focused on achieving the muscle-up of becoming better at the muscle-up. Hit it hard and make sure range of motion is at its best. Remember, the muscle-up is the highest pull-up you will ever do and the lowest dip you will ever do.

WOD
A.M.R.A.P. 20 Minutes ( No Chalk slashes on the floor :/ )
8 Dead Hang Pull-ups
8 Ring Dips
8 Toes 2 Bar ( Strait Legs )

Scale-
Level 3-4... RX
Level-2 .... 5/5/5
Level 1.... 8/8/8 Bands as needed

Simple homework for starting “the road to the Muscle-up.”

week 1 
Tuesday- 3 Sets of 10 Dead Hang Pull-ups 
               3 Sets of 10 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 2 
Tuesday- 3 Sets of 12 Dead Hang Pull-ups 
               3 Sets of 12 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 3 
Tuesday- 3 Sets of 14 Dead Hang Pull-ups 
               3 Sets of 14 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

The Over Head Squat

R.D.G. fighting Burpee Pull-ups

Overhead Squat Time! What a great exercise; the exercise that truly test strength, flexibility, core strength and can almost let a good instructor know how well your overall fitness is. Many of us face huge problems with the overhead squat; from getting the bar up to getting the bar down and every other step in between.

Below I have posted two pictures of two individuals doing well and extremely well at the OH squat. One thing really stands out with picture number one. Besides the fact his squat depth is not near as deep as number 2, he is deep enough. What is something he is doing that is not allowing him to be as comfortable?






Warm-UP
Shoulder Mobility Drills
and Skill work on OH Squat

WOD
Over Head Squat
3-3-3-3-3

Compare to beyond the white board, August 28th

Saturday!

Jeff loves coming to the 7am morning class! Can’t you tell?

* 7-am Saturday is tomorrow. Quit squeezing 4 or 5 intense days of training together and become more efficient in your training program by splitting it up.

WOD
4 Rounds of :
400 M Run
7 Sumo Dead Lift High Pull
7 Power Split Snatch
7 “Strait legs” Toe-2-Bar


* Weight is 135/85 for men/women... both exercises
* Use good technique, go down in weight if good lumbar curve is not maintained.
* This does not mean lower weight half way through the WOD to finish fast

Logo

This is the new logo for CrossFit South County, any feedback will be acknowledged with an open mind.

Other news at CFSC; Our Message board/forum is back up and running. Be sure to join for free and post any questions, comments, goals or anything else you like. Use this tool as a source of sharing ideas related to CrossFit and nutrition. Most of us use Facebook as a place to share thoughts, use the forum as a place to share great nutritional tips, ways to achieve goals, how to get achieve a new personal record and more.


WOD
50 Box Jumps
50 Wall-Ball Shots
40 Box Jumps
40 Wall-Ball Shots
30 Box Jumps
30 Wall-Ball
20 Box Jumps
20 Wall-Ball Shots
10 Box Jumps
10 Wall-Ball Shots

Coaches Notes:

* RX = 24” Box and Ball always reaches 10’ target.
* When fatigued, rest... then throw the ball to correct height again. Do not just keep going and not accomplishing the expected standards we set at CFSC.
* Focus on opening hips on box jumps. This is overlooked by coaches and students when high intensity and competition are in play.
* Have Fun!

The "Zone Smoothie"

CrossFit South County has teamed up with Aliso Viejo Smoothie King in order to bring you the first ever Zone balanced Smoothie. This Smoothie is absolutely delicious and consist of whole strawberries, bananas, whey protein and peanut butter. They are a 40/30/30 balance of 5 block for males and 3 block for females upon request. Located right next to Star-Bucks be sure to stop by and try one, you will not be disappointed.

Also, check out the events page. We have many events coming up in December and the new year!

WOD

Shoulder Press-
5-5-5

Then
“ Helen”
3 RDS of:
400 M Run
21 KB Swing
12 Pull-ups

Last time it was poring rain, redeem your personal record tomorrow.

* Take a brief look at your previous Helen time on Beyond the white board before class

Accountability Board Challenge

Base-Line "Cindy"

Tomorrow at 12:00PM Sharp, I will post an “almost” live video of the accountability board $100 cash prize give away. Be sure you check in on the blog to catch the video and see who the winner is. Maybe it will be you! I here Jamie Cannon is the lucky one ;)

Incase you are clueless to what is going on just check the video out tomorrow.

WOD
“Cindy”
A.M.R.A.P in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Coaches Note:
* Push-ups will become extremely challenging, be sure to finish locking out with full range of motion.
* Set goals by maintaining a pace with the clock. (Example 15 RDS = 1 Round every 1:20 )
* Use CFSC Level of fitness chart for goal setting

Accountability board drawing will be held soon! Who is going to win 100 Dollars ?


Tuesday
Dead-Lift
5-5-5-5-5

Check out the world record holder Andy Bolton complete 5 reps with 800Lbs

Jeremy

Helen completed 30 Muscle-ups for time 2 weeks ago! If you do not know Helen she is a great athlete I train personally. She is determined and focused in competing in the masters division at the OC Throw-down in January if more slots are available.

Monday WOD
Skill/Test
establish 15 rep max Over Head Squat

Then

“Jeremy”
21,15, 9 reps of :
Over Head Squat
Burpees

* Compare to May 26th 2009

Last Saturday of the Month

Maybe Paul and I are getting crazy but making videos is too much fun.
Paul is facebook master !

Saturday WOD

Run 1.5 Miles

15 Minutes to find
1 Rep Max Clean


Then:
4 Rounds of :
50 Double Unders
25 Wall-Ball

Finally :
90% of Max Clean
Complete 10 Reps

No 6AM class tomorrow.

WOD
5 Rounds
400M
30 1 Arm DB Thruster-Alternate as needed 35/20
2 - 15Ft Rope Climbs/1-30Ft rope climb



Check out the small thanksgiving crew crushing “FGB”

Thanksgiving Day!

If you have the dedication to come workout on thanksgiving, why not make it a hard one.

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calorie)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

One exercise

Stacey on the bars

Nothing like a workout that consists of only one exercise! Every CrossFit workout is humbling, very humbling; Today's HSPU and L-Pull-ups was a grinding example. Tomorrow we lunge, lunge and lunge for 400M. The great thing about this WOD, it is only fun with others. No one will ever want to lunge such a distance on their own. If you would like to attend the 6am. 9:30am or 6pm class tomorrow sign up, we will allow 12 in this class for extra encouragement.


Skill Work-
Coaches Call

WOD

400M Lunge for time:

* Knee should almost, if not kiss the deck. Wear knee pads, stuff your sweat pants or tape some type of padding (cloth) to your knee as needed. I am not asking you to slam your knee in the ground but I do want full range of motion.

Laura showing great kipping pull-ups

21,18,15,12,9,6 reps of:
Hand Stand Push-ups
L-Pull-ups

This WOD is meant to increase core strength and intermediate Gymnastic Skills. Take you time and do it correctly, work on pulling high over the bar with feet extended straight out in front of you. Be aware of bent knees, not locking out hand stand push-ups and going too fast. Speed comes with time, no one cares about how fast you rush through this WOD if it isn’t done to your best abilities.

Coaches Note:
Scale L-Pull-ups: Knee lift Pull-ups> Dead Hangs with High Leg Lift> Dead hang with band and Knee lift.
(Kipping is a completely different movement for what we are looking for today, even ring rows would be a better alternative)

Hand Stand Push-ups: No more than 10LB Bumper + AB-Mat for HSPU. Scale as usual.

Intensity!

How hard do you train? How much do you give?

CrossFit training is brutal, short and fast for the most part. The workouts are typically under 20 minutes and require full force potential to truly receive exceptional results. Do you feel like Robert does after every workout(pictured above): exhausted, beat and finished, or are you preserving fuel in the tank. I know many of us preserve fuel and many of us run on empty upon finishing a WOD. Remember: Train hard, eat well and rest well. Two or three days in a row of CrossFit deserves much needed rest the following day. Trying to train all week with CrossFit or extra activities will only diminish intensity. I believe you may unknowingly develop a mindset of preserving fuel for following days or double stacked workouts in one day, just leave it all at CrossFit.

Topic of the day:
What is your program? Is it as intense as it can be?

WOD
"The bear complex"
5 Rounds of:

7 sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets of these = 1 round

Build up in weight

What is the WOD ?

Saturday’s WOD will be either a Girl or Hero WOD. If you can guess it with one attempt in comments you will receive a free 50 Minute personal session covering. It will cover Muscle-up transition drills or Snatch skills/ drills to improve your performance. You will leave the session with 3 weeks of homework then we will follow up with a 20 Minute session to see how your practice has paid off.

Hint- I am pain and B _ _ Y -- A _ M _ _ is optional. Fill in the blanks and the answer is almost a giveaway


WOD
?

"Just do it"

Every time you start a CrossFit workout it's a battle. Mentally you know your body is about to suffer, physically you know it will be extremely uncomfortable. It is great to see the mood difference upon arriving at CFSC and leaving CFSC. Typically, some will not say a word, pissed off that first or last thing they are doing for the day is running hard and listening to Rage Against The Machine at an almost intolerable level. But then something happens, all the dopamine, the high, the feeling of self accomplishment and victory all hit at once. All the sweat, the screams, the motivational music and drive you put into the WOD has mysteriously given it back. I am an addict, my drug of choice is CrossFit. Is yours?

Just like "Nike's" old slogan.... "Just do it."

Topic of the day - What makes you just do it? Health? Fitness? Stay lean? Get Strong? Something else ?

WOD
3 Rounds of :
400 M Run
12 Dead-Lift 65% Max Weight
21 Burpee Pull-ups

Jerks

Lucy, Nate and Ken go all out on yesterdays WOD. Notice the new pull-up rig. It is solid steel from wall to wall.

In my opinion the Push Jerk is arguably the most difficult 3 or 5 rep max Olympic lift. Some would differ but I know first hand how much core strength is needed to perform such an exercise at multi repetitions. Unlike the Clean or snatch, multi rep jerks allow no tension free moment off the bar. As soon as you step away from the rack your body is in a survival mode. Large muscle groups begin to support the load as it rest on your shoulders. Then, as soon as the movement begins the dip forces the bar to flex as your body absorbs the weight, you drive as powerfully as possible in attempt to get the weight off the shoulders before launching back under the bar. Now that the weight is locked out overhead all your stabilizer muscles are on over drive as you maintain balance and stand tall for only 1 rep. Ready for 5?

Remember: Keep your entire midline solid. Jerks can be harmful to the body if you half ass the movement. Stay tight, especially as you absorb the weight between repetitions.

* Coaches note- weight does not increase unless jerk is proficient.
* Do not allow a push press, if needed just practice jerks.


WOD

Skill- Jerk

Push Jerk
5-5-5-5-5

Topic of the day- Which Oly Lift do you find the most difficult? The Clean, Snatch or Jerk...and why?

The November Onramp crew.
Left to right
Top- Robert, Pat, Brian, George, Matt, Brett
Bottom, Oscar, Paloma, George, Tassos, Erica


Summer, where are you?

Accountability

Accountability board contest

The contest is still on for a 100 bucks. Make sure your personal section on the board is filled out correctly and you are still in. If not, maybe we will have a second place prize ?

On the topic of accountability, do you log your workouts in an accountable manner? Or do you just log them with no clue of measurement? Example, if you scaled a workout do you put how and why? If you just post it with nothing to measure against your wasting energy. Be sure to post comments in your comment section. Pull previous wods up before attending class and be prepared to rock workouts. Caleb, Paul and I will do our best to let you know previous times and records but you need to also assist with letting us know how you scaled push-ups,pull-up weight etc...

WOD
Team Pain

With another teammate in class do as many reps together as possible
3 Rounds
3- Minutes of Burpees
3-Minutes of Wall-ball
3- Minutes of Kettle Bell Swings
Rest 1 Minute

Post complete reps to board-
One teammate works at a time.

Testing

Jeff loves resting in the tire.


If we are not improving in CrossFit something is wrong.
Topic- Which one of these test do you dislike the most? Why?

WOD
Old test
1 Mile run for time:
Rest
Max Push-up Test
Rest
Max Pull-up Test
Rest
Max Double-Under Test
Rest
Tabata Squat Test

Skill for success

Jenae demonstrates great triple extention (Open ankles, hips and big shrug before ever pulling)


I am always telling all of you, if you want to improve in a certain area or skill, train for that area or skill. Today we practice our Olympic lifts with an exercise called the heaving snatch balance. This exercise teaches you how to effectively drive your body under a load. Let's face it, CrossFit is natural movements for the most part but we are not comfortable pushing our bodies under falling objects, which essentially is what we are going to do tomorrow. Come in with your lifting shoes on and ready to learn. Leave the excuses at home and get ready to lift!

Skill
Heaving Snatch balance/ Drop Snatch
( Heavy)

WOD
Snatch
1-1-1-1-1-1-1

* 5 Tips for success
1- Be aggressive
2- Drive under fast
3- Stay tight throughout the entire movement
4- Listen and apply
5- Want it!

* Max load is what you can "Snatch," not snatch clean and press.

Saturday Fun

Saturday workouts are always a great time. Join us this Saturday as we go to the Renaissance Club in Aliso Viejo for breakfast after the fun.

WOD
“ Kelly”
5 Rounds of :
400 M Run
30 Wall Ball
30 Box Jump

Compare to Oct- 8th

Intensity

How do you tell someone unfamiliar with CrossFit how your workout is typically under 20 Minutes?

Many people are still caught up in the typical gym atmosphere believing they must workout for hours a day for elite fitness. Greg Glassman once said, "Be impressed by intensity not volume." Basically, he meant duration and weight does not mean jack if your not improving work capacity over time. Sitting on the elliptical for 30 minutes at 60% sub-maximal heart rate day after day will never compare to the benefits of running a mile as hard as possible weekly while comparing data. Three sets of 10 repetitions, torching a small muscle group will never come close to a 1 rep max multi-joint movement like the back squat.

CrossFit is redefining fitness, it is becoming more than just a program. It is changing science and the future of performance training. The army say's "be all you can be" I say "train hard, real freaking hard." Just tell your friends the same.

WOD
5 Minutes max reps of:
Clean and Jerk 95/65

* Hit is as hard as possible
* Compare to May 8th 2009

Stacey demonstrates great active shoulders in this silhouette. The shoulder is a very complex ball and socket joint unlike its sister the “hip.” It lacks the bony structure like the hip and relies on tendons, ligaments and muscles to support heavy load. It is always important to execute active shoulders during exercises to prevent injury. Always put upward pressure on any force on the shoulders and keep the scapulas(wing bones on back) as close as possible to the rib cage. This will create a strong skeletal platform to support the load and keep you in great positioning.

WOD
Run 800M
-----
10 Rounds of:
8 Chest Clap Push-ups
12 Sumo Dead Lift High Pull ( 95) 65
------
Run 800 M

For time:

Full Range of Motion.

Who remembers what happen to the B-Day cake?


Just in case I have not drilled it in the past let's talk about it again, full range of motion is not an option. It is not an option, it is the only way to truly make progress in the program. I never really will understand or comprehend why some choose to settle for mediocracy. Why would anyone start a workout and cut their movement in half? It makes no sense, you are not really performing the movement in the most beneficial way.

As I have referred to before, If I asked you to run a mile for time, you would run a mile and we would record your data. If I asked you to do 100 push-ups for time, we would do the same. If you cut your distance or range of motion it will not be measurable or deliver all the benefits of strength and flexibility. You would not run 3/4 of a mile and compare the data, would you? You would not do 100 half push-ups and compare results, would you ?

Why settle for mediocracy? You all have the potential to reach your highest fitness level ever with a cutting edge program called CrossFit that is sweeping the world. This is not a fad, it is a way of life and you are on the early train. This program is the best program you will ever find and does not offer mediocracy as an alternative, only excellence as a choice.

What will you choose?


WOD
21,18,15,12,9,6,3 reps of:
DB/KB 1 arm Push Press( Alternate arms as needed)
X 2 Ab-mat Sit-up
* X2 sit-ups = 42,36,30....

Workouts or master pieces?

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest


No rest between finishing the squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to BTWB. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

As much as I love creating workouts no other person has created WOD's like the man who created the phrase "WOD"- Greg Glassman. I was digging around CrossFit.com's archives from 2003 trying to master mind and mimic some of Greg Glassman's greatest workouts. While doing so I erased my entire marker board at my "home office," which is more like a desk in a corner. I then just started writing down every exercise I knew, every exercise that I could think of, every challenging mixture of workouts and writing them in some sort of rational order. I simply did what some would call "creating workouts" and made it more of an art.

I reminded myself that it is about the program. My white board is for creation: Screw Numbers, forget the email list, screw who to contact next. I told myself to just program, genuinely care and make "art." The business will come.

If you believe you can do a muscle-up in 2010 tell us in comments. Accountability and motivation can be and is contagious.

Strength Days

Although we may not be running a strength bias CrossFit program any longer, it is still vital to place strength training days in the program. Strength days will improve your performance across the board. Of course making you stronger but also improving your high intensity workouts by not becoming physically fatigued as fast. Think of "Nancy" - 5 rounds,400 M Run, 15 Over Head Squats. You may have your heart rate up the entire workout but the 15 Over Head Squats can make you extremely fatigued. These well placed strength days will improve this issue of low reps after prolonged periods of an elevated heart rate.

Back Squat
1-1-1-1-1-1

Workout to die for.

Have you ever worked out so hard you could not move for days? It took all you had just to roll out of bed. Then, washing your hair was just excruciating. This may be mild case of rhabdomyolysis.

What is rhabdomyolysis?

An easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream, says CrossFit.com

There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill.

To date CrossFit has seen five cases of exertional rhabdo associated with CrossFit workouts. Each case resulted in the hospitalization of the afflicted. The longest hospital stay was six days, the shortest two days. All have made full recoveries. The hardest hit was extremely sick, the least afflicted had no complaints other than soreness. All were extremely sore. Soreness doesn’t adequately explain the discomfort of rhabdo, however. The worst hit, a SWAT guy, recounts that six days of intravenous morphine drip barely touched the pain.
Continue Reading...
Saturday WOD
4 Rds
400 M Run
10 K-T-E
15 KB Sing
20 Push-ups
50 Ft Over Head Walking Lunge

Funny Video