Switch It Up

DSC02780Scott modeling our new shirt design

CrossFit’s definitions of fitness is “increased work capacity across broad time, modal domains.” This translates into your ability to complete workouts with all kinds of movements,  in short duration, long duration,  and throughout your life. One of the tools for accomplishing this broad and inclusive fitness is variance. We vary the movements, the rep scheme, the load, the duration, etc.

What about other factors that may occur outside of the gym such as how much time has passed since your last meal, or when you practice other sports relative to your work out? Do you work out at the same time every day? The New York Times suggests that although we are programmed to perform best in the evening, but we can adapt to peak performance at any time of day as long as we practice working out at that time. I suggest you switch it up!

-Hannah

Workout:
1300 meter run
Rest 2-5 minutes
1300 meter run
Rest 2-5 minutes
1300 meter run
Rest 2-5 minutes
1300 meter run

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We have added a new feature to our website. A "Client Survey". We are constantly trying to improve our training, our facility, and our community. We really want your opinions on how we can best go about it.  Thank You. (We are also helping Alex and his schoolmates with a project for school, so please share your opinions.  Names are optional)

On The Road

DSC02641Chris working on a set of 3.

Our nutrition guru Robb Wolf has got some tips for eating well on the road. His Road Forager series is great example of what is possible if we are creative and thoughtful. Robb travels a lot and needs to eat well at the same time. Forager 1, Forager 2 and Forager 3 are all real meals eaten on the road. If those are not reason enough to put in a little extra effort when  away for home then read Alzheimer's is 'brain diabetes' from BBC News.

What do you do when your are away from home? Do you eat well?
Post thoughts to comments.

Workout:
21-15-9
225 Back Squat
Ring Dip

Squat/Ring Dip WOD (Kelly Starrett)...[wmv][mov]

Modification for the WOD:  Use 10 pounds less than your 20 rep back squat.

Pull The Trigger

DSC02548 Heather S. takes aim.

At CrossFit we do quite a bit of high speed movement. Many involve heavy weights and require split-second timing. Hesitation is our enemy. If we stop to think in the middle of a snatch we will miss the lift. Practicing skills and drills are an essential aspect of being able to turn off the mind during a WOD. If we spend time before a workout working on technique and mechanics, we can free our minds for the upcoming event. When we hear 3,2,1 Go...the time for deep thoughts and introspection of mechanics are over. It becomes time to pull the trigger and go as fast and as hard as possible. Having confidence that we have paid due diligence to our preparation and the only thing on our minds is finishing.

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Athlete Achievements
Olivia's Muscle Up
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That makes it 5 women with Muscle ups. Who is next?

Nice Guns

DSC02442Hannah looking strong

When Hannah first started CrossFit, she couldn't do a pull-up, she did push ups on her knees and she scaled all of the workouts to a lighter weight.  After almost two years of consistent CrossFitting the results are showing not only in her guns, but in her performance.  Pull-ups are no problem, she has a muscle up and she completes all workouts at the prescribed weight.  Some women are interested in CrossFit for the fitness gains but afraid of "bulking up."  This is a myth, perpetuated by a media driven ideal that is irresponsible and disgusting.  Women do not have the testosterone levels to build large muscles.  Any attempts to do so would require a genetic pre-disposition, a large amount of food intake and a ridiculous amount of heavy weightlifting (not to mention a regular dose of pharmaceuticals).  As we see every day in the gym, women who CrossFit get strong, fit and toned.  What we don't see, is they significantly decrease their risk of diabetes, heart disease and osteoporosis.  These all seem like excellent reasons to take even the smallest whisper of "I don't want to bulk up," throw it on the ground, step on it with your right foot and back squat your body weight 21 times. 

-Heather Mac

Workout:

Back squat 21 reps

Then...find your max, 3 rep weighted dip

Stability

DSC02355DSC02358 Heather looking good.

Pressing in many variations are a fun part of CrossFit. We like the push up, the bench press, you name it we press it. One of our favorite presses is the Sotts Press It is a great exercise to test an athletes strength in the receiving position of the snatch. Olympic style weightlifters use it to effectively develop balance and flexibility as well as confidence with overhead stability. Though usually done with a barbell the kettlebell version is no less challenging or rewarding.

Mike Burgener the Sotts Press (at Olympic Lifting Cert)...[wmv][mov]
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WOD Video
100 meter Sprints
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Workout:
7 Rounds of:
115 Push Press, 7 reps
14 pull ups

Outlast

DSC01996Patrick Nailing the OHS

CrossFit is a demanding beast.  The workouts require us to stress our bodies then rest our bodies in order to make gains.  At 23 years of age, most of us have enough functional tolerance to handle large amounts of physical stress without too many adverse effects.  At CFSC, however, we're not only concerned about how fit you are and what you can do today... we're concerned about what you will be able to do and how fit you will be 10 years from now... 20 years from now.  Will you be more fit?  Less fit?  The same?  How will you manage your progress so that your body adapts to the daily stresses in a gradual, safe and healthy way?  What do you do to ensure your CrossFit longevity?

-Heather Mac

Workout:
Shnatch Skillz Work... anyone lifting over 75% of their max will be banned from the gym for a week.  (Consequence courtesy of Andy Stumpf, CF Coronado)

Injured?

DSC01980Kelsey proving injury is no excuse.

We have said it before, but it is worth repeating. Injury is a part of life. How we deal with the injury is what matters. In two weeks we will be hosting "Training the injured athlete" with Kelly Starrett. We will learn among other things, how to train while injured. The "just leave it alone for a real long time" is not good enough. Let's be clear we are not talking about rehab. However, if one limb needs to be left to heal, how can we train the rest of the body in the meanwhile? What happens when an athlete is released from their PT and doctor but has yet to be able to return to their previous ability. These and many other questions will be answered on March 14th.

Post thought or questions to comments.
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SCHEDULE NOTICE: There will be no class today (Saturday).
Instead come out to SLUGFEST and support the
USCS Women's Water Polo Team.
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Mental Toughness

DSC02319Sean is strong

One of the most important things for any athlete to possess is mental toughness, but what skills and characteristics define this?

The mentally tough have a positive out look on life and the task before them. They are confident and happy with themselves. They have well checked egos and their workouts do not define them. They demonstrate composure and are calm under pressure. They are committed, focused, and have fun.

The mentally weak are marked by negativity towards themselves, their workouts, or others. They often get nervous to the point of paralysis. They get frustrated and talk more than do. They often use words like should and can’t. They Cheat and seek short term gains. They have big egos, negative self talk and too much self doubt.

Mental weaknesses are like any “goat”; work on them until they are no longer in your way.

-Coach D

Workout:
Cara's Birthday Surprise

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SCHEDULE NOTICE: There will be no class this Saturday.
Instead come out to SLUGFEST and support the USCS
Women's Water Polo Team.
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Working Together

DSC02255Coach D and Hollis deadlifting.

This year at the 2009 CrossFit Games there will be an affiliate team competition. If you want to represent we will be accepting volunteers and nominations.  We want to send a team of athletes that can work as team.  Than means we are not necessarily looking for the top seed,  but we are looking for commitment and enthusiasm.

If you want to be considered for the affiliate team, the rules are simple. Log in and register at the CrossFit Leaderboard. Log all of your workouts. Registration is not open until June so there will be time to assemble and train as a team.

This weekend is SLUGFEST come out and support the USCS Women's Water Polo Team. This may be there only home tournament this year so don't miss your chance to see these outstanding athletes in there domain. It is sure to be a great weekend.

Workout:
10 rounds of:
100 meter sprint
Rest as needed
then,
Shoulder Press
1-1-1-1-1-1-1
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SCHEDULE NOTICE: There will be no class this Saturday.
Instead come out to SLUGFEST and support the USCS
Women's Water Polo Team.
 _____________________