One of the more fun parts of my job is to listen to the stories of what our members do once they leave the gym.  Some of you CrossFit to be better skiers, some to be better volleyball players and some of you just enjoy CrossFitting for the great benefits in strength and conditioning alone!  Personally I joined my first CrossFit class as a way to improve my Brazilian jiu-jitsu game and my surfing – and man what an effect it had!! Take a moment and share what it is outside of the gym that drives you to come in and work as hard as you do!

Workout of the Day:
50-40-30-20-10
Double Unders
Pullups
Situps

If you’re like me, its been very easy over the years to become confused by all of the conflicting information out there regarding fitness! CrossFit has come up with a simple explanation to come back to if you’re getting lost in the fitness world:

World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Workout for the Day:
3 Rounds:
400 Meter Run
15 Overhead Squats M – 95 W – 65

Check out this article in the New York Times regarding the new trend in senior fitness!

http://www.nytimes.com/2005/10/06/fashion/thursdaystyles/06fitness.html?pagewanted=all

Here at CPC we welcome athletes of all ages and ability levels but are very pleased with the effort and energy that our “more experienced” senior members bring!  Fitness should be a major part of your daily routine no matter what season of your life you find yourself in!

Workout of the day:

GRACE
30 Clean and Jerks for time
M –135#
W – 95#

Many thanks to Chris LaLanne (giving me a lift) for his great coaching and encouragement at LaLanne Fitness in San Francisco.

Amongst all the AMAZING things that Crossfit offers, is the community.  It’s supportive, competitive, and always dynamic.  Those that are brand new to CF typically think “Wow that sounds hard.  How will I finish that workout?”  While it’s still tough, it’s motivating to know that the people next to you are going through the same thing you are.  Not only that, but they’ll be cheering you on!!!  We emplore you to please get out of the mundane routines you’re doing at your current gym and get a taste of the community we’re harboring here at Crossfit Pacific Coast.

Workout of the Day:
500m Row
30 Burpees
10 Push Jerks (165#, 95#)

I’m not stating that jelly beans are a good source of carbohydrates within the Zone Diet.  I am saying they are a good tool for the psychology of sport.  I had a swim coach long ago who used to tell us that every workout we did (AM practice, PM practice, Saturdays, hell weeks, etc) was a jelly bean.  Our goals were the jelly bean jar.  Everytime you completed a practice you throw an imaginary jelly bean in that jar and it gets you that much closer to your goal.  Whats our goal in Crossfit?  Well, overall it’s elite fitness that we’re striving for.  In shorter terms, maybe it’s a muscle-up or an 800 score on the Crossfit Total or our first kipping pullup unassisted.  Some jars will be bigger than others.  It’s important to know that each and every WOD you do has value.  As long as your working hard, it’s not imperative that you score a new PR on Fran nor a disaster if you DNF’d (did not finish).  Either way, you’re filling that jar.  Grab a jar…or 10 and come visit us at CPC.  Stay away from the real jelly beans though.