All Squared Away

P1090472

Karla Ferguson is a great CrossFitter and even cooler person. Although her training schedule seems eratic -- noon, or 5:30, or 10, or 8 -- she is a dedicated athlete. Here's the latest installment in the Get to Know... series.
_____________________
 
You just returned from Vietnam. What surprised you most about the culture or the geography? The people work hard everyday just to get basic needs met. You see the ladies out there working in the rice fields and in the streets selling stuff, cooking food; you don't see to much of the men. I heard the men stay at home and take care of the kids.
  
What's one place you haven't visited but would like to someday? South America's been on my list for a long time... Bolivia, maybe.
  
Where were you born and raised? I was born in Prescott, Arizona. I lived there until I was five and then I moved to Cape Cod, Massachusetts. And then, when I was 16, I moved to Santa Cruz.
  
I heard you went to Burning Man. (laughs) I did! What did you think? I had the best time ever. I was really nervous about it. I was nervous about the heat; I was nervous about camping out there; I was nervous about a lot of stuff, but I went out and it was seriously the best week ever. And I'm goin' back again next year.
  
Give me a brief synopsis of Burning Man. How would you sum it up, based on your experience? During the day you just kinda chill, maybe ride your bike around, check out the art, (but) it really comes alive at night. The lights are insane. It's like nothing you've ever seen before, it's such a trip ... At one point, it's like the best party in the world out there.
  
How much drugs did you take? (laughs) No comment.
  
I like your headbands. How many do you own and what's your favorite one? Workout headbands, maybe like four. My favorite one is probably the floral Lululemon one.
  
Name one CrossFit workout, that when it's posted you say "Shit, anything but that." I really don't like anything with running in it.
  
Your mom also does CrossFit here. Did she introduce you to it or vice versa? She introduced me.
  
How long have you been doing CrossFit? Like three and a half years.
  
Jason Bourne or James Bond? James Bond

Dogs or Cats? Dogs
 
New Leaf, Whole Foods or Staff of Life? It used to be Whole Foods, but I've been going to New Leaf more now.
 
Facial hair or clean shaven? I like facial hair.
Kanye West or Jay-Z? Jay-Z.
Shoulder press, Back Squat or Deadlift? Back Squat.
Apple Jacks, Cracker Jacks or Flapjacks? Oh my God. Flapjacks?
The Wedding Singer or Wedding Crashers? Wedding Crashers.
Coconut Water or Vitamin Water? Coconut Water.
Mad Men or Desperate Housewives? Neither. I don't watch either one of those.
Fight Gone Bad or Quarter Gone Bad? Fight Gone Bad.
  
What's more annoying: people who can't stop talking or traffic that can't get moving? People that can't stop talking.
  
What inspires you to keep doing CrossFit? It's just so much fun. I would never workout that hard on my own, and the people -- they keep me coming back.
  
What don't you like about Hollis? (laughs) Nothing! I'm joking. At first I didn't know about Hollis, but now he's one of my favorites.

- Dahlberg
_____________________
 
Rest Day­­­­­­­­­­

Shoot the Duck

P1090552Tara at the bottom.

Not every workout is going to be something you want to do, but every workout is designed to improve some aspect of your fitness. If you find youself shying away from some workouts, realize you may be avoiding the activities you actually need. Pushing the margins of your experience is the key to becoming a better athlete.

________________

Workout

Row 10K

*as a team

Jump Down

P1090581Kevin and Chris, practicing their Snatch Balance.

Learning to be comfortable in the receiving position of the snatch takes a lot of coordination and balance. The snatch balance is a great tool to use. It not only improves your snatch, it improves flexibility, body awareness and anything else you can think of.

_________________

Workout

Eight rounds, for time and load of:
5 Back Squats
5 Squat cleans

Legs Before Arms

P1080576 Hannah, done with the legs

When we row, clean, snatch, high pull, kettlebell swing, puch press, and jerk, you have to learn to finish the legs before you use your arms. Order of operation is critical to the success of the movement and the use of power.
_______________

Workout

Four rounds of:
Row 200 meters
Max set Weighted pull-ups

________________

Thanksgiving Holiday Schedule:

Today, November 21st -- Last class at 3 p.m.

Tomorrow, November 22nd, Thanksgiving Day -- 10 a.m. only. Feel free to bring any guests. It will be a no experience needed team workout.

 Friday, November 23rd - 10 a.m. and 12 p.m. only.

 

Straight As An Arrow

P1090268Solid Megan

Body awarness and integration is a great skill and an important part of development as an athlete. Some might even argue that it belongs on the list with power, speed, accuracy and agility. Knowing where your body is in space, and being able to feel and make corrections, can make a very big difference in how well you perform.

_______________

Workout

Five rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Squat snatch, 15 reps

Welcome Home

P1080989Daigle, back from Boston

A ton of athletes have developed their own rituals for getting ready to workout. Some people have to get sweaty, others need to work the hips, some people need to open up the shoulders, and some want to drill the movement at light weight. Rule of thumb: the shorter the workout, the more you need to warm up. The longer ones need less preparation.

________________

Workout

Snatch 1-1-1-1-1-1-1 reps 

Great Shoulder

P1080875Tara with 103 pounds overhead

Tara has her armpits facing forward, her rib cage is in and down, and her legs are tight and straight. I can not say enough good things about this photo. Great work, Tara!

______________________

Workout

Perform the following exercises for 2 minutes each, with 1 minute rest between each of:
Row, max distance 
34" Box jump, max reps
Single arm Dumbbell snatch, max reps
Power clean, max reps
Over and under pvc pipe, max reps