This past week, we talked about the importance of the basics. We touched on practicing, and scalability. Today its all about progress. Mastering the basics, practicing new skills and scaling all lead to better performance. Better performance leads to better fitness, and that is really what we are all about. Carie is one of our athletes that has made great gains following these simple rules.
Happy Birthday to SFSC, who turned 4 on Friday. For some more info on progress check out their blog.
Vince and crew
CrossFit can be intimidating. To a new client the box might look like a warehouse full of strong, fit people lifting heavy weights really quickly, lots of times. The beauty in all of it, however, is that the programming is not just for the elite athlete, it is for everyone who is willing to show up and give their best effort. All levels, all shapes, all sizes, all ages. The ability to scale the workout for any level is one of the reasons that the CrossFit program is so successful. Scalability allows athletes to gauge their progression by measuring the increase in weight/reps or decrease in time in repeated workouts. Scalability allows all athletes to workout together as one community, regardless of fitness level. And it works in both directions. We scale down for newer crossfitters, injured crossfitters and whenever necessary. We scale up for crossfitters who need a more challenging workout in order to achieve optimal results. For example, a pound of weight for most humans (a human pound) is actually equivalent to 1.13 pounds of weight for Patrick (a patrick pound).
Workout:
4 rounds for time
10 Deadlift - 255 patrick pounds (225 human pounds)
7 Weighted Pullups - 40 patrick pounds (35 human pounds)
Choose your scale - patrick pounds or human pounds
Practice does not make perfect, but perfect practice makes perfect. When going through a WOD there is no time to be thinking about the small details. Keeping up the intensity requires that we push past the point of perfect control. The idea being that we need an 80-20 split. The quality of our movement in the middle of our workout should not be below 80 percent perfect. The question then is how do we get better? The answer is use the warm up and cool down to practice skills. Work movements slowly and keep the mind on the small details. The reward of mindful practice is improved technique, improved technique leads to faster times and heavier loads, all of which lead to more elite fitness.
Workout: Spend 45 minutes working on something you are not good at.
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Rory McKernan on the 100830 WOD, again - video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Benching with Mikko Salo - video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Mikko Salo interview and training at CrossFit Santa Cruz - video [wmv] [mov]
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CrossFit Santa Cruz in the 2009 CrossFit Games from Olivia Cheriton
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UCSC Men's .
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Hollis PR's on the Deadlift.
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Olivia Push Press.
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Hannah's Overhead.
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225 Overhead.
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45 Pull ups.
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225 Thruster
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Olin's 3 Muscle Ups.
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275 Deadlift, 15 reps.
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Leif's Muscle Up.
When in come to the basics there is never enough. We want to focus our attention on the basic movements, the squat, the dead and the press. Once we feel we have a sufficient understanding of the movements, we should look again even closer. We shouldn't move on to complicated movements like the snatch, without a rock solid deadlift.
"Blindfolded and inebriated, you need to know these positions" Kstar
Workout:
3 Rounds for time of:
20 Pull Up
30 Kettlebell swings
40 Box Jumps
50 Wall Ball
Turkey, Stuffing, Apple Pie, the list goes on and on. With the holidays come family, friends, and food. Mix in a little travel, and a downward spiral in our training begins. Right? Maybe Not. We can manage our training with one basic rule. Be flexible. Be flexible with time of day. Be flexible with equipment and locale. Be flexible with intensity. Moderate your training to accommodate your circumstances. I am not saying change the program. Don't be mistaken. So when the "Holiday Season" attempts to derail your fitness goals, don't stop training all together, just be flexible with your programming.
Workout:
2 rounds of
5 Deadlift; body weight
5 Pull ups
Then
Rest 1 minute.
Repeat 6 more times for a total of 7 rounds
We ran "Helen" this past weekend. With five guys and four Kettlebells we had to improvise. No more 24kg, no problem. Why not swing two 12kg Kettlebells. Nice job Matt. Also with a cameo in the video is Shawn from CrossFit Flathead.
The Holiday Spirit is alive. Pat has been tossing around the idea of a CrossFit Santa Cruz Holiday Party. A time to get together outside of the gym. Get out of the gym attire,the sweat and chalk and relax. We are looking for suggestions on dates. With the holidays come lots of travel, and we would like to get as many of us together as possible.
Post thoughts to comments.
Workout: 5 rounds for time of:
50 Double Unders
2 pood Kettlebell SDHP, 15 reps
30 Glute Ham Sit ups
Some of our athletes brought in family for a post Thanksgiving workout. Great Fun.
Congratulations to Casey and Natalie Burgener. They got married over the weekend.
Casey and Natalie Burgener Wedding Photos.
"You can tell the value of a man by the way hetreats his wife, by the way he treats a subordinate, and by the way he treats someone who can do nothing for him." -- Ken Babcock
