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