Bond....James Bond

Sunday slaughter aftermath

Every now and again the energy is right, the crew of athletes is right, the work out is right, everything comes together to produce a total "slaughtering". When everyone in the room has suffered to the point of not caring about the usual day to day 'mind chatter.' No one is thinking about work, no one is concerned about their remaining blocks for the day, no one cares that they are sweaty and stinky, maybe bleeding, no one cares if anyone else is looking at them. These are the times when a camaraderie is born in the shared suffering that seems to transcend our understanding.

"thank you coach may i have another"
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UCSC Men's Water Polo Team vs Patricia
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Workout: "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
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Burpee Challenge: 64 burpees today

Efficacy

Dietrich pulling himself towards the top.

Making progress, can take on a very subjective reality. We always want what we don't have. It may start with something simple, like you want one pull up. It may be that Fran as Rx'd. It may be can you beat Pat's time on "Christine". What ever goal you are currently working to accomplish, the moment you achieve it, you may instantly realize your new goal. There in lies the rub.

Workout: "Christine" (wmv) (mov)
3 rounds for time of:
500 meter row
Bodyweight Deadlift, 12 reps
20 inch box jump, 21 reps
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Burpee Challenge: 63 burpees today

Hang Loose

Amy and Olin hanging out.

Let's talk about recovery. The body needs to be pushed to its limits to adapt, but if we don't allow adequate time to recover, our hard work may be in vain. Eva T once told me "workouts are only as good as your recovery." She told me about contrast paths, foam rollers and other body maintenance practices. This weekend take the time hang out and recover. Get in the hot tub, or jump in the ocean, maybe a massage. Enjoy!!!

Workout:
5 rounds for time of:
30 Jumping Pull ups
15 Walking lunges
30 Box jumps
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Burpee Challenge: 62 burpees today

Split Decision

Carie splits her jerk

Yesterday we talked about feet and hand positioning. The split jerk demands fast feet and fast hands. Olympic style weightlifters train the split to increase there maximum load. That usually alway involves training the same foot forward. Should we as CrossFit athletes do the same? Maybe, or maybe we should train either foot forward. While working our jerks a few days ago, Pat and myself noticed that we both seemed faster and more stable with our weak foot forward. Why do you think this is?

Workout:
21 Push jerk
21 Hip Extension
30 Lunge
30 Squat
10 Push Jerk
5 Split Jerk
15 Back Extension
30 Lunge
30 Squat
9 Split Jerk
9 Snakey back extensions
30 Lunge
30 Squat
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Burpee Challenge: 61 burpees today

Skillful Athletes

Amy at the start of the "The Bear"

Feet and Hand position while doing work with a barbell can be a little confusing. Take for example the Deadlift, hang power clean, front squat, push press, back squat, and push jerk from behind the neck. Does that sequence sound familiar? Getting through "The Bear" is hard work, making sure your feet and hands are in the correct place might seem trivial. Is it?

Watch this video of Amy and post thoughts to comments.

Workout:
21-15-9
Body weight back squat
Burpee
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Burpee Challenge: 60 burpees today

Momentum and Elevation

Jonji and Olivia in the middle of a high pull.

"When the arms bend the power ends" is recited over and over again when we refer the the Olympic lifts. To paraphrase Coach Burgener "We want to jump the barbell through a range of motion, creating momentum and elevation on the barbell. The arms are like ropes." This idea of creating momentum and elevation can serve us well when doing a Sumo Deadlift High Pull. We want a relay race of contraction starting with a powerful extension of the legs and hip followed by a violent shrug of the shoulders and then a strong pull of the arms. In the photo above we can see that both athletes have extended their legs and hips, creating momentum and elevation on the kettle bell and now, firmly pressed into the ground, they are pulling the kettle bell up.

Workout: Originally by Ronnie of CFNSC
5 rounds for time of:
30 Jump rope "double unders"
2 pood Kettle bell swing, 15 reps
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Burpee Challenge: 59 burpees today

Certified

Certified Trainers!!!

Kristy and Angel attended a CrossFit Level I Certification at CrossFit One World. Certs are a great time to interact with other CrossFit athletes. It is a place to "show your wears", and see what other people look like when they squat, dead and press. The photos below show our athletes showing off "their wears". On Saturday both got new PRs on Fran!!
CFSC congratulates Kristy and Angel, on becoming Level I CrossFit certified trainers!
-H

Angel with full hip extension on the top of the box.

Kristy with active shoulders and a solid overhead position.

"I just wanted to say that Kristy's and Angel's performance and knowledge of CrossFit and the movements this weekend at the Cert was impressive and I was so proud of them both." Mallee A.
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Burpee Challenge: 58 burpees today

B Boy

Brendan on his way east.

When CFSC was in its early stages, a great many trainers had congregated together. A group like no other, they were the first generation of CrossFit trainers. They were coached by Greg and Lauren, and now many have gone on to coach another generation. Brendan stopped by on his way east. Keep an eye out if you have an affiliate anywhere between Santa Cruz and Virginia Beach, B Boy might just stop by.

Workout:
5 rounds for reps of:
100 meter sprint
25 pound dumbbell thruster, 30 seconds
24 kg Kettlebell swing, 30 seconds
20 pound ball slam, 30 seconds
36 inch box jump, 30 seconds
Rest 3 minutes
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Burpee Challenge: 57 burpees today

Sunday Morning

Sean improving his squat

The overhead squat is the mother of all squats. It reveals any and all faults with humiliating consistency. Earlier in the week we mentioned that at CrossFit we don't do "abs". Instead, we have the overhead squat. It ruthlessly tests the stability of an athletes mid-line.

Workout:
15 overhead squats.

Find your max for 15 consecutive reps. Can you get body weight?
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Burpee Challenge: 56 burpees today

Face Your Fears

Randy

The best way to conquer a fear is to face it. Who's afraid of FRAN? Apparently, a lot of CrossFitters. Over time, several versions and variations of Fran have evolved, perhaps born out of the fear of FRAN. To look at something from every angle, break it down, examine its parts, and rebuild it into several variations, is to know it well. Attacking Fran from different angles, "playing" with the basic movements of Fran, can help alleviate some of the paralyzing fear that creeps up when we show up at the gym and learn that the WOD is FRAN. Maybe you've heard of (or tried) 'Heavy Fran,' 'Fran on Crack,' 'Virtual Fran,' 'Frelen'...

Surely the list will go on... What other versions of Fran are out there?

Workout:
5 rounds for time of:
65 overhead squat, 21 reps
21Knees to elbow
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Burpee Challenge: 55 burpees today