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:)