What We Do

Dave and Stephen

CrossFit is simple, all you need to be able to do is everything. Every limb, every joint and every muscle is going to get tested? Simple. Right? Well maybe not, however there are two very simple concepts that are a essential to our training. 1. Range of motion before strength. We are need pain free, complete articulation of the joints before we can build in muscle. 2. Consistency before intensity. Solid mechanics repeated over time will allow proper development in efficient movement allowing for increase power output.

Workout:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Transformers

Kyle and Olivia

CrossFit is different things to different people. The spectrum of athlete is as varied as the workouts. It is not by accident but, by design that the workouts are universally scalable and accessible to any interested athlete. Bob Guere, the owner and trainer at CrossFit California City, a garage affiliate in the Southern California High Desert wrote an interesting piece about the CrossFit Games. It is a must read.

A Spectator Explains Why He CrossFits

Post thoughts to comments
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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

Valid

The boys during Helen

"Valid criticisms of a fitness program need to speak to measurable, observable, repeatable data. If an alternative to CrossFit is worthy of our consideration it ought to be presented in terms of distance, time, load, velocity, work and power related to movements, skills, and drills. Give me performance data. CrossFit can be scientifically and logically evaluated only on these terms.

Criticisms of any program by summonsing exercise physiologists, dead or living, or triangulating a programs tenets vis-a-vis other programs and theories takes the discussion conveniently from the real to the theoretical where neither logic nor science can explore meaningful assertions about or devise tests of a programs strengths and weaknesses. Criticisms misplaced so seem to always come with the trappings, language, and style of science. Those least inclined to allow for scientific analysis are regularly given to scientific jargon, citing authority or studies, and ad hominem attack."

- Greg Glassman (CrossFit.com)

Workout:
Rest Day

Looking Back

 L-Hell (circa 2005)

For the past few cycles we have been following the CrossFit.com programming. Not the workouts that they have been posting currently but we have taken these cycles from 2005. In the photo above you can see Coach Glassman putting a class through a post workout L-Sit competition. How many people can you recognize?

Workout: CrossFit.com

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Legacy

Sage Burgener

We have had Coach Burgener come to our box a couple times and have learned a lot from each visit. His daughter, a well respected athlete and inspiring coach will be in town on Oct 17th. CrossFitNSC will be hosting a 1 day Olympic lifting clinic. Her enthusiasm and expertise on the Olympic lifts make this one day you will not want to miss. Email info@crossfitnsc.com for more info.

Workout: CrossFit.com
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Free Class

This Saturday we will be offering a FREE CROSSFIT KIDS CLASS at 11am. 

What is CrossFit Kids?

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools.  It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit.  Our goal is to support the specialist, but reward the generalist.

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit
geared and designed for a special population and the specific developmental needs of that population. (nuerological, cognitive, motor)

Workout: CrossFit.com

Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated start

If you don't have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.

Fairness

Our team after the competition.

Some have suggested age and weight classes for the Games, or using some form of power calculator to “even out” differences in body types. This is a misunderstanding of real-world fitness. Different size trees don’t grow or fall according to the age or size of the people affected. Snow doesn’t accumulate variously on driveways of different people. In war, soldiers are not divided into weight classes. Walls and hills are not lowered for shorter people, nor are rocks made lighter for taller people. Life demands that you be competent moving both your own body and external objects. To win the CrossFit Games, you must be able to move your own body and specific external objects to the established standards better than everyone else no matter their size, height, or age.

-Tony Budding

Workout:
Rest Day

Treasure Hunt

photo of CFSC's 5k route.

Using an IPhone and MotionX GPS we tracked our 5k run. Along the way there are small markers at various point in the run. They are small are hard to see, but a careful eye will not miss them. At the end of the run you will be asked how many markers you found. There will be a thirty second penalty for each missed marker.

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Congratulations to Mark and Philippe!!!

The record for double-handing the Transpacific Yacht Race from Los Angeles to Honolulu has been broken. At 4:38:35 am HST today, Philippe Kahn and Mark “Crusty” Christensen, crossed the Diamond Head finish line in the Open 50, Pegasus 50, in a record time of 7 days, 19 hours, 38 minutes and 35 seconds.
Read entire article here.
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Workout:
Run 5k

Remember the Titans

Tyler finishing up the deadlfits.

During the 2009 CrossFit Games spectators were able to witness athletes from around the world compete on the same stage.  If you missed getting down to Aromas you missed a spectacle. Watching our team during the affiliate competition and Pat during the individual was a great joy.  The energy was high, the competition was fierce, and a good time was had by all.  If you missed it now it your chance to get a glimpse, Olivia put together this  <Video>

Workout: "Lynne"

Body weight bench press, max reps
Pull ups, max reps

Repeat for a total of 5 rounds. Rest 3 minutes between rounds

Getting Started

 Dave getting ready for next years Games.

One of the criticism of CrossFit is that there have been no long term studies of it effectiveness. True CrossFit programing has not been around as long as the movements have been. Running and Deadlifting are not new and will never go out of style. While most of us have only been involved with CrossFit for a short time, some have had more experience than others. Check out this ARCHIVE POST from 2003 and tell me if you can spot the athlete in the first photo ever posted.

Workout: "Helen"
3 round for time of:
400 meter run
1.5 pood KBS, 21 reps
12 Pull ups