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.
* 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?
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.
WOD Run 800M 21 Thruster 21 Pull-ups Run 400 M 15 Thruster 15 Pull-ups Run 200 M 9 Thruster 9 Pull-ups
Sunday, December 27, 2009
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.
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
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.
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
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
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.
Tuesday, December 15, 2009
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....
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'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
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. :)
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!
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
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.
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:)
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 )
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
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
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.
* 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!
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
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
