Have you asked yourself why we care so much about movement standards? For example, have you ever wondered why we want to squat below 90 degrees? Well, the reason is simple. We want to take our joints through a full range of motion. Maintaining quality joint mobility is a a key to longevity is life.
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Workout:
4 rounds each for time of:
Row 500 meters
25 Pull-ups
Rest 2 minutes
Every year, the level of fitness in the CrossFit community rises. The skills required to attend the first CrossFit Games were simply the desire to compete. We modified workouts and scaled loads so anyone could come out and play. Since then, the loads have gotten heavier, the workouts have gotten tougher and the athletes have shown a remarkable ability to overcome.
Chris Spealler is the only athlete who has competed in every single CrossFit Games since 2007. Qualifying last weekend, he proved he has kept pace with the ever growing CrossFit community. Congratulations Chris!
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Workout:
50 Wall Balls shots
40 Toes to bar
30 Pistols
20 Snatches
10 Overhead squats
Anchorage Alaska
When going on holiday some people choose warm places. Others will choose cold places. Where do you like to take a holiday?
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Workout:
Rest Day
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Schedule Notice:
We will be closed May 18-20 for the CrossFit Games Regional in San Jose. Come out and join us.
Whatever we are doing in life we do with intention. It is often that very intention that informs our experience. If you have the intention to go hard you probably will, if you have the intention to PR you probably will. If you have the intention to do whatever it is you are doing because it will make you have a better day then you will have success. Set your intention and go for it.
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Workout:
In teams of two: athlete one does hand stand push ups while athlete two takes a pair of dumbells 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells while partner two does handstand push ups, continue with this pattern for 12 minutes.
Ideally when it comes to our fitness we will steadily be progressing. Life is not stagnant and we are ever changing. We might get stronger for a while and faster for a while. We might have to endure hardship physically or emotionally. Sometimes we are charging and sometimes we are barley hanging on. But life is ever moving forward and you can choose to move too or stay and get stuck.
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Workout:
With a 7 minute running clock complete 150 air squats and then as many muscle ups as possible with the remaining time.
The coverage of this year's Regional events is unreal. The media team has grown tremendously and in doing so is bringing us an unparallelled product. The online coverage of the Regionals this year is better than the online coverage was for the Olympics. If you have not checked out the Event Summaries, the Update Show, or the up-to-the-minute Leaderboard, your are missing out on history in the making.
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Workout:
Five rounds for time of:
Run 400 meters
135 pound Jerk, 15 reps
Nutrition is a funny thing; people are incredibly sensitive and defensive. No one wants to feel judged for the way that they eat, regardless of whether or not it’s healthy. And in today’s world, more often than not you will get a comment about a plate filled with broccoli rather than a plate filled with donuts.
When it comes to nutrition, people are quick to make excuses, to claim that they have no time, no cooking creativity, or would miss certain foods from their diet. I’m here to tell that it’s not that hard (can you tell that I’m the resident bossypants of my family?). I’m a 21-year-old college student who has two and a half jobs and still tries to have a social life (lies, I just nap and knit by myself). And I’m the only one in my family who eats “clean.” So while their plates are filled with loaves of bread, mine looks like a small farm. My apartment perpetually smells like meat. So this means I make 98% of my own meals and I officially have enough Tupperware to rival any soccer mom.
And I’m definitely odd man out amongst my college friends. Being in college is supposed to be about the freshman fifteen, late night orders of cookies, cheap alcohol and pizza as the crux of a balanced diet. I may or may not get funny looks from my friends when we go to Burger and I order the lettuce wrapped triple patty with bacon. (Only in Santa Cruz would you get odd looks for eating Paleo or Zone rather than eating Vegan.)
Nutrition is often overlooked, especially when you’re younger (and have a kickass metabolism in your favor, you stupid boys, you). But did you know that your improvements and body physique is attributed to 20% physical activity and 80% nutrition (I’m clearly becoming the Factoid Queen). This means that nutrition is a key component of feeling great. This also means that my plate full of meat and veggies is more likely than an extra set of sit ups to lead me down the road of six packness (It will. Believe.)
The one thing I know to be true is that I will be spending the rest of my life with myself. So therefore I’m going to eat how I want to eat. Sure, there will be treats and veering off the path, but ultimately I’m in charge of making the decisions when it comes to nutrition, no matter how many judgmental looks from my vegan friends that I get.
But really, at the end of the day, it’s your body and your life. Everyone’s body is different and you have to find what works for you. Just don’t forget that you’re the one making the decisions, no one else.
-Kelsey K
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Workout:
Rest Day
Awarding points and keeping score during a workout or over a series of workouts is one of the revolutionary ideas that sets CrossFit apart from other strength and conditioning programs. Keeping score does two things, first it makes for good science. You have to keep track of how much, how fast, how often, how many to know if the program works. Record keeping and data collecting are important parts of science. Keeping score also makes the program more effective. It has been said that athletes will die for points, so scoring increases intensity and intensity is critical to increasing work capacity.
In short; Keeping score makes fitness a game and games are fun. If your workout is fun you are more likely to keep doing it. Therefore, keeping score makes the program effective and the program is effective because we keep score.
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Workout:
Six Rounds of:
3 Front squats
5 big box jumps
* do the box jumps immediately following the front squats and rest as needed between sets to maximize weight and height.
We don't have mirrors at the gym for a ton of different reasons. Most important of which is so that our athletes learn how to feel good position. That way they can replicate it anywhere and any time. Having a coach evaluate and give you feed back on your movement is the cornerstone of what we do. Functional movements done at high intensity with variance will make you more fit. Having a good coach help you learn how to move better will help you all the more.
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Workout:
Complete five rounds for time of:
50 double unders
275 pound Deadlift, 10 reps
While on vacation in Yosemite I realized we are not crazy. Asking someone to have the capacity to sit in the bottom of a squat for 10 minutes is not crazy. What is crazy is not being able sit in a paleo chair and play with your kid.
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Workout:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
