Monday, December 27, 2010

On Being Elite

Graham Holmberg 2010 CrossFit Games Champion


Here is a terrific article on what elite really is and how training progresses at that level. It will help you understand why gains are so large in the beginning and so hard fought for as you get better.

Now check out this CrossFit Journal video preview of Annie Thorisdottir split jerking 206 pounds.

This Week's Schedule Has Changed

Wednesday's 5:30AM and 8:30AM Classes will be held at New Hope Community Church From now until Spring.

There will no longer be Tuesday classes at the Church

The aforementioned classes are the only classes meeting at the Church until further notice. Tuesday's will revert back to Conditioning focus, with locations TBA weekly.
There will be no EVENING classes at the church until further notice.

WOD
LINEAR PROGRESSION
Shoulder Press
3X5

Followed by:
AMRAP IN 15
15 Sumo Dead Lift High Pull 105/75
15 Front Squats 105/75
200 m Run

MOBILITY WORK
Band Shoulder Stretch
Pecs Squeeze

ALL TUESDAY CLASSES WILL MEET AT SUNLAND PARK (NOT STONEHURST) WHICH IS ON THE CORNER OF SHERMAN GROVE AND FOOTHILL BLVD.

BRING A HEADLAMP FOR THE 5:30AM AND 6:30PM CLASSES.
WEAR YOUR CROSSFIT SURVIVAL T-SHIRTS OR RED SHIRTS IF YOU HAVE THEM.
 

Saturday, December 25, 2010

PALEO COOKING SEMINAR

 


Don't forget! PALEO NUTRITION SEMINAR AND COOKING CLASS. 

December 26th, 11am, 1306 N. Avon St., Burbank, CA 91505. 

$20 includes eating what I cook. 

On the menu: Shredded beef "tacos"; Paleo Lasagna; Breast of Chicken Perigourdine w/dairy-free hollandaise; Ham, Broccoli and Shallot Crustless Quiche; and "Almost Paleo" brownies.

PALEO IS NOT BORING. :D

Thursday, December 23, 2010

Mr. Joshua

WOD
 "Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Be grateful for what you have. Be grateful for your life.

Wednesday, December 22, 2010

Twelve Days of Christmas

ALL CLASSES MEET AT STONEHURST PARK ON THURSDAY.

DON'T FORGET, 5:30AM AND 8:30AM CLASSES ONLY ON FRIDAY, DECEMBER 24TH. THERE ARE NO CLASSES ON SATURDAY. NO RACE TEAM TRAINING ON SUNDAY.


WOD

It may be overdone, but I couldn't resist
12 DAYS OF CHRISTMAS
(done like the song)
1 100m Run
2 Pistols
3 Handstand Push Ups
4 Clean & Jerk 135/95
5 Push Ups
6 Hanging Knees to Elbows
7 KB Swings1.5 Pood
8 Double Unders
9 Ring Dips
10 Dumbbell Thrusters 30/20
11 Pull Ups
12 Box Jumps
 
What are you hoping to get for Christmas? Post to comments.

Tuesday, December 21, 2010

Deadlifts Make for Stronger Backs

TONIGHT'S 6:30 CLASS WILL BE HELD AT 1306 N AVON ST., BURBANK, CA 91505

Continuing a series of blog posts from our clients. Today's blog post is by Autumn Hickock.

From Starting Strength, Basic Barbell Training by Mark Rippetoe & Lon Kilgore

"Lower back strength is an important component of sports conditioning. The ability to maintain a rigid lumbar spine under a load is critical for both power transfer and safety.  The deadlift builds back strength better than any other exercise, bar none."

Clearly, this is proven out by stories such as these:

http://www.crossfitocmd.com/crossfit_ocmd/2008/02/crossfit-fixes.html

Additionally, Autumn has had a similar experience:

"Before I started Crossfit Survival, I was out of shape and had pretty bad back problems.  I was always complaining when I would exercise about my lower back pain and  I had sciatica off and on.  I had seen several doctors and specialists who told me I was overweight and that once I lost weight my problems would "go away".  I ended up losing over 50 pounds and STILL had a lot of back pain.  What the heck? 
I went to Chiropractors, Physical Therapists, and Acupuncturists- although they helped with the pain, it did not totally solve my issues.  If I stopped going to these specialists, the pain would eventually return. 
Then in Fall of 2009, I met Shannon and joined our Crossfit family.  :)
Now, I am happy to say that I RARELY (next to never) have even a stiff back.  What happened???  CROSSFIT CURED MY BACK PAIN!!!!  No joke."
Pretty cool.
 Maryann also did 20#/8'--not listed
Celebrity Jacque back in action!

Keren taking on the 24" box with ease.
Team 8:30am lovin' the wall balls.
Gina on the 20" box.
WOD
Linear Progression Continues
DEADLIFT
3x5

Followed by:
2 types of sit ups
Tabata Style

Monday, December 20, 2010

Exercise, Depression...and ZOMBIES

  Laughter can sometimes be the best medicine.


Tamar and Keren, both became ZOMBIES last night during the WOD.


It must have been the ball slams....





Part of our ongoing series in which some of our CrossFitters choose topics that are relevant to them and write about them....

Exercise and Depression, by Charles Balderrama
 
"Today I thought I would say something quick about depression and how exercise has been shown to help cope with it; First, here are a few depression factoids:
 
         - Depressive disorders affect approximately 18.8 million American adults
         - Everyone, will at some time in their life be affected by depression
         - 54% of people believe depression is a personal weakness
         - Multiple studies have shown that exercise is beneficial to those with depression
 
The Archives of Internal Medicine confirm that exercise not only helps maintain good health, but also may prevent the onset of chronic diseases such as heart disease, osteoarthritis, and dementia.
 
Depression is a very real challenge for many people and exercise has been known to help in many ways, here are a few:
 
         - Exercise, can help one cope with depression without using any form of medication
         - Having an exercise routine in ones schedule helps with keeping a positive outlook
         - Pure Emotion; just knowing that exercise is a positive change, is fundamentally good; it is an encouragement
         - Stress reduction, boost in self esteem, and improved sleep
 
Exercising and CrossFit go hand-in-hand. Variety in exercise is key."

Yet another reason to exercise....

From Lights Out: Sleep,Sugar and Survival, " Depressed people have more heart attacks, and people with heart disease are always depressed. Scientists know that depression and cardiovascular disease go hand in hand."

Interestingly enough, lack of sleep also plays a huge role in depression. Once again, from Lights Out: Sleep, Sugar and Survival, "...You go crazy because you have stayed up so long. You see, in nature, staying up that long means you've eaten half of the planet, which is way more than your share. And you are most likely no longer fertile from swimming in all that insulin [which comes as a result of eating too much]. Therefore, you have no business living.  So nature takes you out by altering your reality so you won't want to live anymore. You actually go crazy so you will take you out."
 
Clearly, dealing with depression is of utmost priority--not only from a survival standpoint in the short term, but also from a survival standpoint in the, "I don't want to die of a heart attack" long term. Exercise helps combat depression in the short term and strengthens our chances of survival in the long term.


Charles admits one of the reasons he exercises is to combat depression.


Do any of you have experience with this?

ALL CLASSES WILL MEET TODAY AT NEW HOPE COMMUNITY CHURCH 10438 ORO VISTA AVE., SUNLAND, CA 91040. ENTER OFF ELDORA, WHICH IS ONE BLOCK EAST BETWEEN STATE FARM AND THE FARMER'S MARKET.

DUE TO EXPECTED RAIN, THE 5:30AM AND 8:30 AM WEDNESDAY CLASSES WILL ALSO MEET AT NEW HOPE COMMUNITY CHURCH.
WEDNESDAY 6:30PM CLASS WILL MEET AT
1306 N AVON ST., BURBANK, CA 91505


WOD
"Kelly"
5 Rounds for Time of:
400 m Run
30 box jumps 24" box
30 wall balls 20# ball

MOBILITY
Center Quad Rock & Roll
 

Sunday, December 19, 2010

WEEK TWO LINEAR PROGRESSION

ALL CLASSES TODAY MEET AT NEW HOPE COMMUNITY CHURCH DUE TO RAIN
10438 Oro Vista Ave., Sunland, CA 91040
Enter off Eldora Street, 1 block East between State Farm and the Farmer's Market


REMINDER: NO 3:45 CLASSES UNTIL JANUARY 10, 2011

Newbie Rubi tackling double unders
Saturday class doing SMR Side Rolls after WOD
 STRENGTH FOCUSED WOD
LINEAR PROGRESSION
WEEK 2
BENCH PRESS
3 X 5

FOLLOWED BY:
AMRAP IN 10
SUICIDES
10 BURPEES
10 BALL SLAMS

CONDITIONING FOCUSED WOD
AMRAP IN 20
SUICIDES
10 BURPEES
10 BALL SLAMS

MOBILITY
SIDE ROLL
TP BUTTERFLY