Community Archive

Our first day’s orientation and fitness assessment lasts approximately one hour, but we have an understanding that that one hour has the potential to change lives. If we can just change a student’s course of life by one fraction of a degree, we know that a year down the road, two years, or three years, this student will be a completely different person mentally and physically. If you don’t invest in a better you today, when will you? Go to our Get Started section and start your journey today by enrolling in our CrossFit Personal Training Fundamentals Course being offered in San Jose.

Our first day’s orientation and fitness assessment lasts approximately one hour, but we have an understanding that that one hour has the potential to change lives. If we can just change a student’s course of life by one fraction of a degree, we know that a year down the road, two years, or three years, this student will be a completely different person mentally and physically. If you don’t invest in a better you today, when will you? Go to our Get Started section and start your journey today by enrolling in our CrossFit Personal Training Fundamentals Course being offered in San Jose.

Our first day’s orientation and fitness assessment lasts approximately one hour, but we have an understanding that that one hour has the potential to change lives. If we can just change a student’s course of life by one fraction of a degree, we know that a year down the road, two years, or three years, this student will be a completely different person mentally and physically. If you don’t invest in a better you today, when will you? Go to our Get Started section and start your journey today by enrolling in our CrossFit Personal Training Fundamentals Course being offered in San Jose.

 

For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.

Keep it up On Rampers, earn your performance into the group classes.

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Tonight marks the end of a nine week nutrition and workout challenge that we tasked this CrossFit 101 community with taking on. Nine weeks ago, we called upon this community to serve, to better yourselves, and to better this community. After nine weeks, I can look back and say confidently that this community has come through with what we asked of it. And for that, I thank you all.

Over the past nine weeks, I’ve been inspired and humbled by the leadership that I’ve seen expressed by our students who have attacked this challenge. I’ve seen lives changed for the better, and coming from my old occupation, I don’t think I would ever have been able to say this so regularly. From students eating cleanly for the first time, cooking regularly for themselves for the first time, to just being conscious of their eating habits for the first time, it’s been amazing to see how much food affects our lives.

To the students who have put in the hard work, who have sacrificed short term gratification in the understanding that there are longer term benefits to be claimed, and who will be examples for all those to come, I call on you to continue to be the positive influences you have proven yourselves to be. We need you because we all know that there are students and other influences out there that are struggling with their nutrition and any help we can get towards supporting a healthier, fitter, stronger, more successful life, we’ll take it. Thank you for sharing your success.

To those students who may have fallen off during the challenge, I call you CBTFU. If you don’t know what that stands for, just ask us after class. I commend you for trying out the challenge, but if you weren’t even able to just log your nutrition results in and save our team from being hit consistently with no entries, I am disappointed. I want all of you to continue to build your discipline and keep in mind that we build successes by putting the needs of others before our own. If you can come to understand just a fraction of that mentality, I think you’ll find more success in your training and in your lives in general.

From the bottom of my heart, I thank you all for taking on this challenge and following our lead. From just the “before and after” pictures we’ve collected, we’ll be able to motivate a whole new wave of people towards this lifestyle that we live. We look forward to you all carrying on the skills you’ve acquired from the past nine weeks and every once in a while, we’ll look forward to enjoying our cheats with you all together.

Ramen…here I come :)

Workout
“Paleo Baseline”
For time:
# of cheats x burpees
400m run
10 pull ups
20 push ups
30 sit ups
40 squats

Then, open lifting session

Pre and post workout nutrition – Keep it simple and absorb-able. Your body is going to be taxed while you’re pushing it to it’s limits during the workout, so why tax it even more and take energy away from your performance by eating a big heavy meal beforehand. In general, try to eat at least 2 hours before the WOD and give yourself even more time if your meal is something dense and will take longer to digest. I’m not a fan of eating a special meal specifically for a workout, so just make sure you have protein, carbs, and fat in your meal. Remember you NEED carbs, 40% of all your calories should be coming from carbs, we just want to make sure you’re getting low-sugary carbs in your system to minimize insulin spikes.

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For a post workout recovery snack, I’d go for a shake (protein, carbs, and fat) and try to get that in within 30 minutes after completing a workout. Again, it’s easily digestible and your body is primed to absorb nutrients after the workout. It will help bring your blood sugar levels back up to normal and I find that I am much less sore/tired the next day when I follow up workouts with a post recovery snack.

Workout A
1. Work up to ring hand stand push up or free standing hand stand push up (use tripod/headstand/kick up progressions, focus on hollow body position)

2. Skill Test Push: 1:00min hand stand hold or 10 full range hand stand push ups (use bumper plates)

3. 10 rounds for time of:
Double unders, 20
Hand stand walk, 100ft (scale bear crawl, 200ft)


Workout B
1.  Work up to 1RM Overhead Squat

2.  Skill Test Core: Bodyweight overhead squat, 15 reps

3. “Dumbbells from Hell”
4 rounds each for time (one arm per round) of:
Single arm snatch, 20 reps
Single arm overhead squats, 10 reps
Single arm swing, 20 reps
Sing arm thruster, 10 reps

Results:
082411 Handstand Walk & Dumbbells From Hell

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On Ramp Class 22 is now half way through the 4 week beginner’s On Ramp course. They have been implementing the nutritional programs we covered at the start of the program and are continually improving their fundamental movements in each class. CrossFit has a very specific vocabulary that the On Rampers are starting to pick up on. Terms like WOD, thursters, cleans, presses, kipping, blocks, and lumbar curve are becoming a part of their daily usage.

[youtube http://www.youtube.com/watch?v=AaBUNcDAwu4&hl=en&fs=1]

The mind is primary. We want it working in unison with the body and spirit. Some people have really strong mental conditioning to begin with, so we try to catch their bodies up with their minds. But most of us have never really pushed our bodies to its limits. Its limits and what you think your limits are, are usually two totally different things.

For a distance run such at the 10k, it’s the longest distance some of the athletes have ever run in their entire lives. But after completing it, they’ll gain the mental confidence to know that their body and mind are capable of the task and it’ll become just another workout. Great job athletes, on to the next challenge!

Workout
For time:
10k run

101118 Results 10k

Day 4 had us introducing the Paleo diet to the recruits. We want to get the nutritional information out to the recruits as early as possible to get them the opportunity to make changes to their nutrition as soon as possible. Nutrition is as the base at everything we do. It’s like working out on the cellular level. Start small, scale your diet just like you would a workout, and start building up your nutritional discipline. If you don’t do it now, then when?

Workout
3 rounds for time of:
200m run
30m walking lunges
10 pull ups

Click on the comments for the results.

I’ll be starting a new series of posts regarding the Zone meals that are featured in CrossFit Journal Issue 21. I’ll be choosing my favorite meals and post up step by step instructions on how to make it. I’ll be going off of the 4 block Zone so that you can either scale up to 5 or down to 3 blocks based upon your own counts.

Here’s the recipe:
Chili (serves 3, more like 5 seems like it)
Saute:
2/3 cup onion, chopped
2 green peppers, chopped, in garlic, cumin, chili powder, and crushed red pepper
Add:
18oz ground meat until browned
Add:
2 cups tomato sauce
1 cup black beans (subbed green beans)
1 cup kidney beans (subbed green beans)
~40 chopped olives (subbed 1 can tomatoes)
Fresh cilantro to taste (I also added fresh green onions)

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Click here for the pictures.


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