CrossFit Campbell

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: WB
Strength: 531 DL
MetCon: compare 052311
Run to building 7 & back 2x
25 pull ups
25 ab mat sit ups
25 burpee
25 dips
25 KBS
25 DU
25 K2E
25 WB
Run to building 7 & back w/ MBOH

CrossFit Campbell: Rest Day

Time to go minimal?

   Is it an idea who's time has come? According to the article 'Five Fingers' (Business Week), minimalist shoes, which didn't even exist as a category in 2008, now account for 9% of the running shoe market. And almost every shoe manufacturer is jumping on board - Vibram, New Balance, Merrell, Asics, Vivobarefoot, Nike, Innovate... and more are sure to follow.   
    So, is it time to ditch your normal running shoes and go minimal (or barefoot)? Before you jump in, consider this. Did you know that 'normal' running shoes have a 12mm drop from heel to toe? 12mm. Sound like a lot (its roughly the equivalent of the width of your pinky finger)? For a woman who wears 3" heels, it's nothing, however, going from a 12mm drop to 0mm drop in running shoes and not making a change in your running mechanics is VERY significant due to the structural forces involved in supporting your bodyweight on your feet under load. It's also a big change for your proprioception and nervous system. Think about it in relation to the circumference of a barbell... would it feel much different going from a bar that was 33mm in circumference to 21mm (or 45mm?) ABSOLUTELY!
   So, for anyone making this change, it's not enough to 'just go slowly and incrementally.' Going minimal actually requires a change in your running gait, and that requires re-wiring your muscular and nervous systems. This is something that takes time and training. Here's an AWESOME resource to give you some of the basics - Vivobarefoot Training Clinic.
   Posted by Andy Petranek...CrossFit LA

CrossFit Campbell: Workout of the Day

Coach's game time decision (basically gonna make it up on the fly)...it will involve MB relays...duffle bag relays...team rope climbs.Make up strength session

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: Press/Push Press/Push Jerk Tri Panel
Strength: 531 PP/PJ
MetCon: complete 10 rounds of 40y sprints
*The focus is to run at max speed for all 10 sprints
*Rest 30-45 seconds between sprints (post fastest time)

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: Jump Rope/Buddy Lee
Strength: 531 OHS
MetCon: 21/15/9 followed by 100y shuttle (between/end)
KBS, TTB, DU

CrossFit Campbell: Rest Day

   I've often claimed "I don't do XXX well, I make bodies move well & look good doing it". Writing this post is one of those things I feel I hit or miss (on our off days). Sometimes I write a lot, and some take it as a rant. Sometimes I put so few words down there are those who think I'm being short, or cranky. I never know because so few of you post on the off days. Maria has said on more than one occaision, "I wish you were as funny as you think you are." Did my intended message get delivered?
   I know some of you rarely look at the website. You just wanna come in, bang out a WOD, & keep on rollin'. I get that. I'm such the "late adopter" as a techie. But I'm trying. Keep in mind there are multiple ways to keep up with what we're doing down here. For you Twitter followers, check us out at @maxfit. If you are a Facebook disciple, we have two fan pages. The studio MAX Wellness Strength & Conditioning has its own page, as does CrossFit Campbell. Become a fan of both. Sometimes the info overlaps, sometimes the content is totally different. One way or another I try to put new stuff out there for you. Maybe it's WOD related, nutrition/recipes to share, a special event we are putting together, etc.
   We have had an influx of new athletes lately. Our family atmosphere is a huge part of what sets us apart from other boxes. If you notice one of the 'newbies', please be sure to intro yourself and help us in welcoming them aboard.
   Tony, Jason & I have been discussing the optional Saturday sessions and what they should be used for. It's hard to give everyone what they want all the time. The Saturday sessions aren't going away, but they will be changing. We're open to ideas. It's your box. Tentative plans include rotating the type of WODs. i.e An Oly Saturday, the next might be a benchmark HQ WOD, then maybe a CF Total, a team WOD, etc (always changing). We want it to remain exciting, and we want everyone to progress with the various types of lifts. We want you to want to be here.  
   One last thing. Yes, Maria & I are discussing another Paleo Challenge. Review the Paleo category on the right side bar. We are thinking first week of September. Like last time, we will have a male/female category, a buy in, before/after photos, etc. A new twist will be the addition of a pre-Paleo WOD & obviously a post-Paleo to compare to. Yes, this will be aesthetics & performance based. We just need to hammer out the details & will share them with y'all shortly.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: C2 Technique
Strength: 531 MP
MetCon: complete 3 rounds for total reps...
Thrusters for 1 minute (45/25)
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute

*Keep Score by Total Number of Reps Per Round

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: Pistol Progressions
Strength: 531 DL
MetCon: 5 rounds for time
5 SDHP, 10 Pistols (5 ea), 15 DU

CrossFit Campbell: Rest Day

My friends won't CrossFit...  

   Yeah, neither will mine-except for the 100 new friends I've made at CFC. We all have so many things in common. We love life and living it to the fullest, we love getting in as much challenge and activity as possible in one day. We will regularly learn and play new sports. We still find time to eat a dinner, grab a beer, catch a comedy show and still lay around the house every once in while and do the stuff that isn’t so high intensity (are you ready for some football?!) Want to get inspired? Expand your friendships at Crossfit Campbell.

Don't fear the WOD...

  In CrossFit there are alot of intimidating movements and WODs. There are plenty of things to be afraid of. Everyday I see people afraid of box jumps, rope climbs, heavy barbells, and countless other things around the gym. Being afraid is not a bad thing and it doesn't make you any less of a bad ass. As often as I see people fear something, I see them overcome that fear. My goal is to encourage everyone to find that thing they are afraid of in the gym and overcome that fear.   read more here

CrossFit Campbell: Rest Day

No Sat session for us 08.13.11 as Maria & I have family obligations. Nor Cal's Finest CrossFit Teams go head-to-head in competition...CFC will not be fielding a team this time, but encourage you to show up to support our local affiliates/athletes.

CrossFit Lifeworx THROWDOWN WODS for Saturday 081311

#1 Ladies First
Partner: female/female & male/male
21-15-9
Full Snatch (95/55)
Pull Up

#2 The Weight of the World
Atlas Stone Ladder
Eight Stones 30 seconds to lift, 10 seconds to rotate

#3 Be Fast and Strong
All four at once
15 Rope Climbs
Partner M/F Farmer’s Carry (130#each)
300m Sled Push
Partner M/F Farmer’s Carry (130#each)

#4 Grab It and Pick It Up
1 Rep Max Axle Dead Lift
10 min Cap, No Reverse Grip

   After looking these over, could you have competed? Have you mastered these lifts? These were a non-scaled event. Could you have handled these loads? Becoming comfortable with being uncomfortable is the next step for some of you.