Chasing Performance

GyGy and I attended the CrossFit Mobility seminar put on by Kelly Starrett and hosted by CrossFit Redding yesterday.  Kelly has a wealth of knowledge on things we can do as athletes to assist in injury prevention, injury resolution, and how proper technique/form leads to optimal performance.  G and I are looking forward to sharing what we learned and watching everyone start smashing their PR’s!

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Rest Day

Roll it out, stretch, hydrate and get ready to rock tomorrow.

Behind Door Number 1…

As many rounds as possible in 15 minutes:

5 Thrusters

5 clapping push-ups

10 Knees to Elbows (no kip)

Recently Josh hit a workout so hard that at its conclusion he made a b-line for the restroom and proceeded to get sick. Gross? Maybe.  A CrossFit reality?  For some.  Josh is a regular on the pukie watch when he trains at ARCFit because he pushes himself so hard.  Prior to training CrossFit, I had never thrown up after completing a workout in the gym but thanks to “Barbara”, “Fran”, and a little fun one called “Artificial Limp” (thanks Ian Carver!), I can no longer say that.  Getting sick is not a prerequisite to completing a WOD but it can sometimes be a by-product.  How many of you have thrown up during or after a WOD, or both for that matter?  Did it stop you from pushing as hard the next go round or did it even enter your head?  Do you worry about running over to the puke bucket mid-workout or do you wear it like a badge of honor.  For those of you new to CrossFit, did the stories of people vomiting all over the gym (exaggeration) deter you from checking things out for a while?  I don’t necessarily believe that because you got sick that means you had a great workout.  Conversely, surviving without eating backwards doesn’t mean you failed to push yourself to the limit.  At last year’s CrossFit Games the top men and women competed for the title of “fittest human being”. Throughout that intense 2-day competition, I did not see anyone get sick during or immediately after a workout. Does that mean that they didn’t lay it all out on every WOD? Hell ya they did.  So continue to train at high intensity, get “comfortable with the uncomfortable”, and if that damn clown shows up just embrace it, clean up after yourself and move on. That’s what Josh did…-CN

Run-It, Snatch-It

01/29/2010 WOD

5 Rounds for time

Run 400 meters

15 Power Snatch 105/75

E-Leezy (far left) and the afternoon crew.

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If you’re interested in becoming a more efficient runner, Diablo CrossFit will be hosting a CrossFit Running and Endurance Certification Seminar February 27th – 28th in Pleasant Hill. Click on the link to register, space is limited.

Alone With His Barbell

01/28/2010 WOD

As many rounds as possible in 20 minutes:

5 weighted walking lunges each leg

5 L-Pull-ups

20 Double-Unders

Dave, aka “Monster Calves”, spends some time on his back while executing floor presses during yesterday’s WOD.  Presses from the floor are a great way of developing starting strength and help you get through that common sticking point usually found when doing the bench press.  Dave has really become a consistent CrossFit practitioner over the past few months and it show itself by the numbers he is posting on the whiteboard. Keep up the solid work Dave!-CN

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Hey Stacy and Theresa (our resident gymnasts), time to step your game up! “Handstand WOD Demo” with Laurie Galassi, CrossFit Santa Cruz – video [wmv] [mov]

Start Thinking About It

5 rounds for time:

20 Floor Press 135/95

10 Broad Jumps

5 Burpee Pull-ups

Team ARCFit 2009.

CrossFit HQ announced today that they will be opening up registration on February 1st for the Affiliate Cup Regional qualifier.  The event will take place in Southern California on May 8-9, at a location yet to be determined.  Individual competitors from Northern California who qualify at the Sectionals (March 27-28 in San Jose) will also be competing in Southern California in early May.  If you are interested in trying out for the ARCFit affiliate team make sure you can commit to traveling to the Los Angeles area for that weekend.  Stay tuned for more details and read more about the process here: Affiliate Cup Team Registration Opens Feb 1