Climbing High

Katy at the top of our 16ft rope.

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"While I have seen altitude sickness, I have avoided any severe symptoms.  What I have learned from my trips, is you have to be physically prepared, however, assuming good conditioning, there are two reasons people do not summit, foul weather, and reaction to altitude.  The best accommodation for altitude is acclimatization, however I, like most people, do not take the time to properly acclimatize. In no case have I taken more than two days to summit."

-Marshall Delk, a super-athlete at CrossFit Santa Cruz Central teamed up with Mary for her most recent article.  He has successfully summited the following peaks:

Mt. Shasta 14,162’
Mt. Whitney 14,491’, twice
White Mountain  14,246’
Mt. Langley 14,026’
Mt. Muir 14,015’

Interested in hearing more?  Read the full 13 page article in Conover's Corner.

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Conover's Corner

CLIMBING HIGH.pdf (1713.9K)

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Workout:

For time:
30 Muscle-up

Poise

Carole, better known as mom, cool under pressure.

In the photo above you can see an athlete with the bar in great position and a look of confidence. Two things vital when squatting heavy weight.  Lifting heavy weight takes good mechanics and sound judgment, there is no place for distraction. 

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Saturday's 8:00am was a great success.  We also a had a great 10:00am class.  Due to the popularity of the weekend classes, starting next week we will be running 8am and 10am classes on Saturday and Sunday.

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Workout:

Rest Day

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Today we will be holding our last weekend clinic until aftersectionals.  The topic for this clinic will be the Auxillary movements.  After the 10:00am class bring your chinks, and learn ways to get rid of them. 

There's More

Diana getting ready to go up the rope.

CrossFit's nine foundational movements are part of our basic training sessions.  These movements are essential pieces to learn and important to practice.  We often us them in our warm ups so most of you have been practicing.  There are however, so many more things to learn.  Rope climbing, Kettlebell swings, kipping pull-up etc.  This weekend we will be holding our last weekend clinic until after sectionals.  The topic for this clinic will be the Auxillary movements.  Come in this Sunday with your chinks, and learn ways to get rid of them. 

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Workout:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Be Rewarded

Dietrich with a false grip.

Earlier this week I talked about the importance of your nutrition as it pertains to your success in the gym. We've also talked about how intensity is the single most important variable when in comes to favorable adaptations. However, intensity is a term relative to your previous capacities.  So, the more often you are able to increase your intensity the more often you will increase your ever increasing capacity.  How do you do that?  Be consistent.

Eating good one day and not the other will not be the most efficient way to better performance outcomes.  Pushing the intensity one day a week then sitting at a desk the rest of the week will not be the most efficient way either.   Be consistent and you will be rewarded.

- Coach D

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Workout:
3 rounds for time of:
100 meters Weighted lunges
4 Rope climbs

Hip Openers

Sean, Jet and Christa getting ready.

Watching the winter Olympics I can not help but notice that the overwhelming majority of the sports require incredible leg power and strength. Thinking back to the CrossFit games I was baffled by the relentless testing of the legs. The legs and specifically the hip hold the most potential for human power output. The better your range the more potential you can get out of your hips. So work that range people.

-Coach D

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Workout:

Snatch every minute on the minute for 10 minutes

Clean and Jerk every minute on the minute for 10 minutes

Just do it

Kyle has obviously been eating well.

It has been said many times that you will never get the full benefit of the CrossFit program until you do the food. If you are eating meat and vegetables nuts and seeds some fruit little starch and no sugar you are on your way.  Get 40% of your caloric intake from quality carbohydrates, 30% from fat and 30% from protein (meat) and your performance will improve. When athletes follow a consistent nutritional plan it is obvious.  If they do not it is also obvious.

-Coach D

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Our friends at CrossFit Unlimited have a great blog to help dialing in your nurtition. Check it out.  Nutritionize
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Workout:

Rest Day

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Schedule Notice:

This Saturday we will offer a trial 8am class in addition to the regular 10am.

Lock it Up

James locking it out.

Our first specialty clinic was Gymnastics.  We followed with a much needed mobility and maintenance clinic and last weekend we took a closer look at the Olympic lift, the Snatch.  We had aimed to get into the Clean & Jerk but time ran out.  This weekend will be our last clinic.  What other aspect sof CrossFit would you like to see us focus on? 

Post thoughts to comments.

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Workout:  "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

The First Step

The next proving ground.

The upcoming Northern California Sectionals is going to have more than 300 competitors.  200 plus men and more than 100 women.  The goal is to qualify for the regional competition in Southern California and ultimately qualify for the 2010 CrossFit Games.  The videos below highlight some of our athletes planning on competing in Sectionals

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Wod Videos
Clean Burpee WoD
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Athlete Achievements
Cara at a Level I Certification Part 2
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Workout:

Complete as many rounds as possible in 12 minutes of:

4 Hanstand Push-up
8 Kettlebell Swings
12 Sit ups

It Takes A Village

Andrew, Angel, Fust, Sarah, Roman, and Lucas.

Keeping the gym clean is a monumental task.  These are the six committed and dedicated individuals that help us on a nightly basis. 

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The CrossFit Way in 50 words by Greg and Mallee Amundson

"Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills—teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty, respect and service. Be humble. Encourage others."

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New Zealand Update:
Cara finished in 13th after two days of competition.  The top 20 men and top 20 women move on to the 2010 Crossfit Games Australian Regional qualifier.  Congratulations!

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Workout:

To be announced at class

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*Today's post workout clinic will be weightlifting, stick around and practice your skills.

Free for monthly members, $40 dro-in

Update from NZ

Cara representing.

Weare still waiting to here from Cara, but the results are in from the New Zealand Sectionals. Day one of competition is finished. The top 20 men and the top 20 women will qualify for the 2010 CrossFit Games Regional Competition in Australia, Cara is currently in 13th! The current results can be found here.  Great Work Cara!  Good Luck on Day 2

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Workout:
Rest Day