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Go Time
"Everybody has a different body" Coach B.
It would follow then that ever body needs a different approach. Zone or not, 3 ON 1 OFF or not being committed is what counts. Consistency leads to small changes every day. Small changes lead to larger changes down the road. Getting started is the hard part. So, we are starting our "Accountability Challenge" Sunday January 4th at 1pm. Each participating athlete will choose their personal plan and document their progress on public boards. The challenge is to stay consistent for 28 days.
To Sign Up fill out the Registration form.
Workout:
100 Burpees
Taking it Serious
"Excellence is recognized by everyone". Beautiful movement is not only recognized it is admired. Hannah Halpern and Amy Power both have a kip worthy of admiration. Dave Leys and Pat Barber have naturally effortless squatting ability. The list of athlete prowess goes on put the theory holds true. Everyone knows what 'right' looks like when they see it. What is not so obvious to all is how to fix it when it is not 'right'. Caring is the single most important thing when it come to making improvements. If we care that our knees come in when we squat we are more likely to fix it.
In our newest video 7x7x7 Dave Leys, John Jimenez, and Leif Edmundson battle through a WOD. Eva T of CFSCC brought this one to us.
Workout:
7 Rounds for time of:
7 Wall Ball Shots
7 Pull-ups
Any Body
We are often asked "Who is CrossFit for?" Our answer is "CrossFit isfor anybody, not everybody." What we mean is anyone who is willing to work hard, focus on the basics, and eat well, but not everybody has the desire to do what we do. The truth is anyone can. The photo above shows athletes with different levels of experience, fitness, lifestyle, you name it. Each one working as hard as the next. Each one of them is taking an item from the ground to overhead. Each one getting more fit. Some using a 4 pound medicine ball other using 135 pound bar.
Workout: "Grindy" (SFCF WOD)
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
Longevity
The success or our program requires longevity in our athletes. Increasing joint mobility and lengthing of the muscles are a couple of ways to insure your longevity as an athlete. We don't want our athletes side lined or leaving the program due to injury. Training hard takes its toll on the body and the rigors of CrossFit are like no other. Like KStar says, elite performance requires elite care an maintenance of the body.
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Want to join the "Accountability Challenge" come to the Holiday Rehab Party at the House of H on Sunday, January 4th at 1pm. A Paleo potluck to help us reset our habits for 2009. Email Hollis at hollismolloy@gmail.com to RSVP and for directions.
For those of you that don't live in Santa Cruz we will have a virtual "Accountability Challenge" available. Stay Tuned for details.
The Monster Deadlift Post
In order to achieve the highest deadlift efficiency, the bar must travel the path from the starting position to the finish position in a straight line perpendicular to the floor. According to Mark Rippetoe, the correct starting position means: feet are flat on the floor, bar is over the middle of the foot, bar is touching the shins, the back is in good lumbar and thoracic extension, the spine of the scapula is directly over the bar (shoulders will therefor be slightly in front of the bar), the elbows are extended and arms are completely straight. This is the position from which to pull.
In Starting Strength (2007), Rippetoe writes that "it is common to confuse the starting position with the set position. The set position is where you try to put your hips before you start your pull, the action of setting the back angle immediately before you push the floor to start the transfer of force. Most people will take their grip, lower the hips into their set position, and begin the pull. This is accomplished with the greatest efficiency if the set position and the correct starting position are the same." In other words, the set position is the position from which many athletes 'think' they will start the pull while the starting position is the position they move into (from the set position) just before they begin actually pulling the bar off the ground. In the case of physiological efficiency, it is wasteful for an athlete to have a set position that is different from the starting position.
Many world class power lifters have pre-lift rituals that they perform as they get into their starting position to channel their mental focus. These rituals often involve inefficient set positions but get an athlete psyched up enough to attack the heavy weight. Check out this Youtube video of Benedikt Magnusson. Can you see his set position? How about his starting position? Or, like me, are you mesmerized by his stockings?
Speaking of deadlifts, congratulations to Hollis who lifted 350lbs yesterday and PR'd by 20 pounds! Check out his achievement and pre-lift ritual/set position/starting position on the Athlete Achievements video link. Can you see the difference between the set and starting positions?
-Heather Mac
Do you have pre-lift rituals when you're going heavy? Post thoughts to comments.
Workout Deadlift 5-5-5-5-5 _____________________________________________________________________________________ Don't forget about the temporary holiday schedule. We'll be back to the normal class schedule on Saturday, January 3rd.
Also, come to the Holiday Rehab Party at the House of H on Sunday, January 4th at 1pm. A Paleo potluck to help us reset our habits for 2009. Email Hollis at hollismolloy@gmail.com to RSVP and for directions.
Old School
Squatting has been a preferred method of strength training since the advent of strength training. Heavy lifting leads to stronger athletes. Simple concept. What is not so simple, is the 'how' we lift heavy. Sound mechanics are paramount. When back squatting heavy we cue our athletes to keep the shins vertical. In the photo above you can see that the athlete's shins are not perfectly vertical, nor would we expect them to be. The shins are nearly vertical and in correct position for her. Often a cue is not the exact bio-mechanical action we are looking for but affects the change we need. That change being; the loading of the hamstrings and a subsequent heel-based drive.
Workout:
7 Rounds for time of:
20 Wall Ball shots
30 Box Jumps
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The Holiday Rehab Party will be Sunday January 4th, 1:00pm at the house of H.
RSVP for Directions to hollismolloy@gmail.com. Details are coming soon.
For inspiration Check out "Diet Secrets of the Tupperware Man" by Greg Amundson.
Accountability
The years in nearly over and we have all started talking about dialing in the food for next year. We have already done a Zone challenge to great results, and we have done a the burpee challenge to less then rave reviews. Now it time to try something new. It will be the "Accountability Challenge".
The rules are:
1. All participants must choose a food plan (Zone, Paleo, etc)
2. All participants must choose a workout out plan (3/1, 5/2, etc)
3. All participants will keep track of progress on a public board.
Stayed tune for more details. The challenge will begin the day after our Holiday Rehab Party.
Workout "27th Birthday Party"
Complete 27 rounds tabata, alternating rounds of:
Hang Squat Snatch
Lunge
Burpee
Lunge
Welcome Kelsey
There are many reasons people come to find and use CrossFit as their strength and conditioning program. Some hear about us from a friend, some a family member or through some other type of word of mouth. Kelsey comes to CrossFit to prepare for college level athletics. She will join the Cal Poly soccer team in the fall. We are helping her prepare. Crossfit will help keep her injury free, flexible, and strong. She has been working hard and improves every time she comes in. We look forward to seeing great things from Kelsey in the gym and in college next year.
-Coach D
Workout:
5 rounds for time:
155 pound Overhead Squat, 5 reps
15 Pull ups
Tight!
We often cue our athletes to be tall and tight. Why? We need to start our movement from a sound and solid position. The set up is important. Start every rep from the same position allows for accuracy and consistency. The first six inches of the squat for example is were a large number of mistakes are made. Starting with slightly bent knees or rounded shoulder sets an athlete up for failure. Consistency before intensity. Range of motion before strength.
Workout: CrossFit Frago #4 "YBF"
21-15-9
Double under
50 pound
Thruster
Ring Dip
50 pound Squat Clean
100 pound Deadlift
