Big Announcement
DNF Apparel has signed on it's first athlete...Fitness Lonnie!
Workout of the Day:
Three rounds for time -
20 push-ups (chest to deck)
30 wall balls 20/14
40 kettlebell swings 55/35
CrossFit Resources
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December 2011
December 21, 2011
December 20, 2011
December 21, 2011
Ways to Get Insanely Motivated
Although this is a business article, these tips can be applied to anything...even CrossFit!
1. Condition your mind. Train yourself to think positive thoughts while avoiding negative thoughts.
2. Condition your body. It takes physical energy to take action. Get your food and exercise budget in place and follow it like a business plan.
3. Avoid negative people. They drain your energy and waste your time, so hanging with them is like shooting yourself in the foot.
4. Seek out the similarly motivated. Their positive energy will rub off on you and you can imitate their success strategies.
5. Have goals–but remain flexible. No plan should be cast in concrete, lest it become more important than achieving the goal.
6. Act with a higher purpose. Any activity or action that doesn’t serve your higher goal is wasted effort--and should be avoided.
7. Take responsibility for your own results. If you blame (or credit) luck, fate or divine intervention, you’ll always have an excuse.
8. Stretch past your limits on a daily basis. Walking the old, familiar paths is how you grow old. Stretching makes you grow and evolve.
9. Don't wait for perfection; do it now! Perfectionists are the losers in the game of life. Strive for excellence rather than the unachievable.
10. Celebrate your failures. Your most important lessons in life will come from what you don't achieve. Take time to understand where you fell short.
11. Don’t take success too seriously. Success can breed tomorrow's failure if you use it as an excuse to become complacent.
12. Avoid weak goals. Goals are the soul of achievement, so never begin them with "I'll try ..." Always start with "I will" or "I must."
13. Treat inaction as the only real failure. If you don’t take action, you fail by default and can't even learn from the experience.
14. Think before you speak. Keep silent rather than express something that doesn’t serve your purpose.
The original article can be found on the Inc. website.
Don't forget - Two classes only on Saturday, Christmas Eve - 8 and 9 AM.
Charlie, weighted planks
Workout of the Day:
Power Snatch 1-1-1-1-1
Overhead squat 1-1-1-1-1
3 sets of 10 reps - glute-ham raise in a band (example here: http://youtu.be/KEANXxHsI_g)
December 19, 2011
December 18, 2011
December 19, 2011
Some fun photos from the holiday WOD...
Workout of the Day:
7 rounds for time -
3 power cleans 205/135
4 ring handstand pushups
- rest -
2-2-2-2 reps of 1 high hang squat clean + 1 squat clean (touch and go) at 75% of your 1-rep max
5-5-5-5 of 1 1/4 front squats, heaviest possible (watch video HERE)
*perform a set of the cleans, the go directly to the rack and perform a set of the front squats. Rest approximately 1 minute before going to the next set.
December 16, 2011
December 17, 2011
Christmas Schedule
Since Christmas falls on a Sunday and we are closed that day, anyway, it will be business as usual next week with the following exception:
On Saturday, December 24 (Christmas Eve) we will have two classes: 8 and 9 AM ONLY
See you all at the holiday WOD today!
Welcome Christina & Alyssa!
Workout of the Day:
*Two seperate WODs, one for veteran CrossFitters and one for our guests...
For time -
Buy in: Row 1000 m (newbies row 500 m)
then three rounds of:
10 thrusters 95/65 (newbies do wall balls 20/14)
15 knees to elbows (newbies do Abmat sit-ups)
20 burpees (everyone gets burpees - yay!)
Cash out: Run 800 m (newbies run 400 m)
December 15, 2011
December 16, 2011
Save the Date
On February 18, Joe will be leading a Kinesiotaping seminar. Here are the details...
Course Title: Kinesiotaping techniques specific for improvement of the performance and recovery of the crossfit athlete.
Topics will include the following:
(1)Basic Kinesiotaping techniques.
(2)Faciltatory techniques that help recruit large muscle groups of the torso, upper extremities and lower extremities.
(3)Inhibitory techniques useful for expediting healing and recovery of muscles, ligaments, tendons, sprains, strains and reduction and elimination of pain symptoms.
(4)Joint stabilization taping techniques that improve proprioceptive and kinesthetic awareness and control during practice and competition.
Each attendee is required to bring the following:
(a) digital camera or a camera phone. *Handouts will not be available for this course. Course attendees will be provided with resources regarding basic and advanced kinesiotaping methods.
(b)Course attendees must wear accessible clothing such as compression shorts/pants, sports bra or like for the women.
(c)Each attendee must have his/her own pair of scissors to use during the course.
(d) Lunch will not be provided during this course. Please bring your own food and beverage.
(e) Attendees are also required to bring a notepad/notebook & pen.
*please note that taping techniques will be practiced and applied during this course. the skin should be void of lotions, creams and perfume that could potentially adversely react with the tape.
Who should attend: Crossfit affiliate owners and crossfit coaches. Crossfit athletes.
Course Fee: $50 - this will include a roll of Kinesiotex tape plus course instruction by a certified Kinesiotaping practitioner. *Kinesiotaping certification courses usually last between 2 to 3 days or 21 hours. This course will run approximately 4 hours.
Course Date and Time: Saturday, February 18 from 10 AM to 2 pm.
About the presenter: Joe Justado, RPT, CKTP, Level 1 Certified CF Trainer is an orthopedic manual physical therapist with 20 years experience. He was certified in the Kinesiotaping Method in November of 2006. He is a current Elite Level Kinesiotaping Practitioner through the World Kinesiotaping Association and is authorized to conduct one day instructional courses regarding the Kinesiotaping method.
**If you are interested, please post to comments or email me NOW. I will be opening this up to other affiliate owners, but want to give anyone at CFVB the opportunity first.
A thing of beauty...Photo by Jared
Workout of the Day:
4 Rounds for Time:
8 Power Clean (205/145)
8 Front Squat (205/145)
8 Pistols (alternating)
8 HSPUs
December 14, 2011
December 13, 2011
December 14, 2011
Christmas WOD with Friends and Family
Reminder: Bring your friends and family to our 9 AM WOD this Saturday. Wear your festive attire - it's a Christmas theme!
The 9:30 AM class is a bunch of babies!
Workout of the Day:
5 rounds for time -
800 m run
10 KB swings 70/55
10 toes to bar
December 12, 2011
December 13, 2011
Goal Setting
Last weekend, Lil Rach and I went to the new CrossFit Goal Setting Seminar. It was led by original CrossFit firebreather Greg Amundson, who has also had a decorated career in law enforcement and the military.
The seminar focused on setting goals, formulating a plan to reach those goals, positive self-talk, leadership, etc.
I will share some of the tips we learned over the next few weeks on this blog. But, first, I'd like to ask everyone to think about then write down a short-term and a long term goal.
Here are the guidelines:
1. The goal must be specific and concise.
- I want to perform 25 kipping gymnastics pull-ups in a single set
2. The goal must be expressed in the positive tense.
- I want to perform a rope climb (vs. I don't want to fall off the rope)
3. The goal must include a time frame that is challenging yet realistic.
- I want to complete GOAL by DATE.
4. The goal must provide you with intense inspiration, motivation and direction.
- What inspires you to work hard?You must keep you eyes in the direction you want to go.
So...if you'd like to participate in this exercise, think of a goal that you want to complete by the end of January (this would be the short-term goal), then a longer-term goal for the year. Write them down and show them to me. If it needs to be more specific, positive, etc., we will revise until it's ready for the goal board. Yes, you will publically post your goal!
At that time, Rob, I or our other trainers can help you formulate a plan. For instance, if you want a full-range, non-kipping handstand push-up by June 30, 2012, we will introduce you to some tactics like volume training, dumbbell shoulder presses, the concept of "greasing the groove," etc. and how often you need to practice. Then, it's up to you to stick to it.
Once the short-term goal is met, you will set another. Please think about your goals this week and submit by next Monday. Then, we will erase the current goal board and start fresh!
Participants in the Goal Setting Seminar
Workout of the Day:
For time -
15 muscle-ups
30 push press 135/95
1500 m row
- rest -
Rack jerk 1-1-1-1-1
*No more than 80% of your max. Work on speed.
December 11, 2011
December 12, 2011
DNF Apparel
A group of CFVB CrossFitters (me, David, Chris R, Cameron and Jesse) have been working on a new shirt line called DNF Apparel. These shirts are the first to speak to the "average" CrossFitter...
Every day, across all seven continents, mega-elite fire breathing athletes gear up, warm up and chalk up…all in preparation to totally annihilate their gym’s WOD. If you are one of these people, our shirts are not for you.
We make gear for the other 95%. We love our sport as much as the fanatics, we just don't take ourselves so seriously.
Our shirts are for the athlete who hasn’t mastered the muscle-up…or uses three Abmats for his handstand push-up…who pulls up in a band…or steps up on the box...for the athlete who knows what "DNF" feels like.
DNF Apparel celebrates the average, because average in our community is pretty damn extraordinary.
A portion of our proceeds will be donated to Steve's Club, which brings CrossFit to disadvantaged youth.
Please visit and pass along our website - www.DNFApparel.com - to your CrossFit friends. We've got two designs ready to order and more coming soon. If any CFVBers order, we have a discount code so you don't pay shipping and can pick up at the gym. To get the code, email info@dnfapparel.com.
You can also "like" us on Facebook - www.Facebook.com/DNFApparel
"WOSCALA" is a spoof on the classic WODKILLA shirt
UPDATE: Rachel got 5th overall in the women's Rx at Clash of the Fittest!
Workout of the Day:
Part 1 - Three rounds of 5 Power Clean + 10 Back Squat
*Perform 5 unbroken power cleans, then immediately do 10 unbroken back squats (from a rack)
Power Clean 185/125; Back Squat 225/155
Part 2 - AMRAP in 10 minutes
10 2-for-1 wall balls 20/14
15 hand-release push-ups
4 10-meter shuttle runs
20 double unders
