Guess what folks?! We made the paper!!  Ty wrote up a great piece about his experiences here with us at CrossFit Pacific Coast.  Here’s a small sample of a few things that Ty was surprised to find – along with the link to the whole article!

First surprise: The trainers and members are extremely friendly and non-exclusive; I never felt unwelcome or out of place for struggling more than other members. As Malzone said of the CrossFit community, “Not until now have I found such a supportive, empowered and connected group of people.”

Second surprise: I didn’t completely fail the exercise. The WOD was a two-person team challenge and I was partnered with Fielding, a powerhouse of energy, which may explain why our team won the challenge. The challenge was to earn as many points as possible in twenty minutes, with one member working for two minutes while the other rested, then alternating. Points were earned based on the type of exercises completed; a squat was worth one point, a push-up was worth two points, and a burpee — drop down, kick legs back into a push-up, then jump up and raise hands after the completion of a push-up –– was worth three points.

Third surprise: I was absolutely exhausted after the exercise. I felt more exhausted after the twenty-minute challenge than I had after hour-long spin classes in the past. And it felt amazing.

http://www.independent.com/news/2009/sep/13/crossfit-offers-intensive-rewarding-workout/

Today’s Workout:
AMRAP 20 MIN: (95#/ 65#)

 5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift Highpulls

When I first saw this photo of Su on Facebook, it was posted on the same day as a video showing all of the professional make-up work and computer graphic manipulations that go into making the print photo of a “model”.  The juxtaposition was very apparent.  Here was a real photograph, no touch-ups, no computer changes, taken by a real woman in her backyard and it was stunning – literally breathtaking in both its beauty and its simplicity.  Rather than ramble on about how I felt about the photo, I asked Su to bravely write a bit about how she felt taking the photo and occupying the body that the image had captured.  Hopefully the strength and grace with which Su carries herself on a daily basis will be looked upon by someone who is still in his/her own inquiry about what real strength and real beauty are, and they will see that they are in fact one in the same.  Su, thank you for not only allowing us to post this photo and your personal thoughts on it, but more importantly, for being an inspiration to our community.  Ladies and gentlemen, Su. 

“I took this photo as a fun, objective way to see the physical progress of the work I was putting in at the gym.  It was kind of a joke when we were taking it; you know, “I’ll do my strong-man pose and you capture the majesty!” kind of thing.  But, when I saw the picture, I was totally surprised; I really did not expect to see ‘that’ much progress.  I didn’t expect to look so…well…muscley.  I decided to post the picture as my Facebook profile because I thought it would be fun (and, yes, I was proud of it!).  As friends posted comments about it I started to think about what this picture represented to them, and to me.  

I think that as Crossfitters we generally believe that muscles are beautiful. But when I first looked at this picture I didn’t really think about beauty, I thought about the work I had to do and the commitment I had to make to myself to create those muscles.  And I thought about the commitment I made to Crossfit and how I was rewarded in ways I could not have imagined.  The benefits of Crossfit are totally unique in a world of “conventional exercise” because as Crossfit is helping to strengthen your body, it is also strengthening your spirit.  To me, the beauty of Crossfit has little to do with what you see on the outside and everything to do with what happens on the inside.

 The challenges I face every time I step into the gym have helped me build confidence in a way I could not have anticipated, nor comprehended when I began this journey.  I have had to learn to be ‘in the moment’, at every moment, in order to grind my way through a 5-round workout.  I have had to decide whether to give up or keep going when my muscles ache, I am gasping for air, and I know that there is no possible way that I can do one more rep.  I have had to listen to my friends and coaches say, “Yes, you can.” when I was sure that I could not.  And, I have had to have the courage to believe them.  

To me, this photo represents the mental and emotional strength that it took to achieve a physical goal and the internal drive that pushed me to be better, to try harder, and to not give up.  Now, I am strong.  Not just “I can lift heavy shit” strong, but “strong as a person” strong.  And Crossfit has allowed me to tap into that strength, to shore it up and take it with me everywhere I go.  I hold my head higher, walk with more confidence and express myself more openly.  My muscles remind me that in order to conquer physical challenges I must face inner demons, and in order to gain physical strength I must break down mental barriers.  They represent the determination, hard work and inner strength that it took to build them.  So, I guess I do think they’re beautiful.”

Today’s Workout:
50-40-30-20-10 KB Swings (1.5/1 pood)
25-20-15-10-5 Knees to Elbow’s
Round 1 = 50 KB Swings, 25 Knees to Elbows
Round 2 – 40 KB Swings, 20 Knees to Elbows

 

 

Six weeks ago we contacted the Independent and were fortunate enough to get a quick reply about a writer who was willing to come in and not only see what it is that we do, but experience it firsthand for 5-6 weeks on his own.  Enter Ty.  Quiet, humble, vegetarian – I didn’t think that he’d make through the first workout let alone want to see if he could endure 6 weeks.  Well, I couldn’t have been more wrong.  Ty showed up for the first workout, gutted it out, then showed up the next day, and the day after and the day after that.  When he went out of town for work, Ty came in and made sure that he had travel workouts to do in his hotel room.  When he was done with his own workout he cheered for the rest of us, gave solid non-vegetarian high fives and was a welcome addition to our little family.  Unfortunately for us, Ty has bigger fish to fry then exist here in Santa Barbara and is moving on to New York City to seek fame and fortune.  Ty, we wish you nothing but the best on the east coast and want you to know that our door is always open to you when you’re back this way.  Good luck!!

 

Today’s Workout:

Running Ladder of Happiness 

In the first minute run 1 10m sprint, rest for the remainder of the minute.
In the second minute run 2 10m sprints, rest of the remainder of the minute.
Continue in this fashion until the you can’t complete the number of runs that the minute requires. 

Why do you train as hard as you do?  If there’re any two things that this day in history has taught me – it’s to be prepared and to be thankful.  I train as hard as I do for a lot of reasons, but one of the main reasons is simply because I never know when another day like we saw on 9/11/01 will come my way.  I don’t live in fear, but rather I know that if things hit the fan I’ll be in the best shape possible to handle them, no matter what form they come in. This day has also taught me to ever thankful, thankful that there are men and women out there with families and friends of their own that are still willing to run into buildings that others are running out of.  Thankful for my family, thankful for my friends and ever grateful for all of the people that I have in my life.  Please take a moment and be grateful for all of the blessings that we enjoy and for all of the people that have given their lives so that we may enjoy them.

 

Today’s Workout:

Choose your own Hero workout.

How many of you have thought about doing a full Paleo diet?  I have definitely thought about it, have played with a modified Paleo diet, but have yet to take the full plunge.  Here’s a link to CrossFit Ventura’s own Jaala Thibault’s blog, she has been strictly adhering to the diet for the past 30 days and has seen some very interesting changes in her performance, her body, even in her vision!  I’ve listed some of the hightlights below (with her permission of course) but recommend reading the entire blog entry to get an idea of everything that she felt and experienced.  Congratulations Jaala on staying strong for the whole month and for all of the P.R’s that came as a result of your hard work. 

Blog: http://jaalachronicles.blogspot.com/

 Besides my vision improving, here is what else has happened in 30 days:

I have lost 7 pounds (I wasn’t big to start with; from 128 to 121).
My body fat percentage has gone down 5% (18 to 13).
My back squat went up 20 pounds (115-135).
I snatched and squatted weight overhead for the first time (53#).
I can discuss the glycemic index of most foods.
My kipping pull-up total went from 13-20.
I dropped 7 seconds on my 800 meter run (2:46-2:39).
I know the difference between the Paleolithic Era and the Neolithic Age.
My body temperature has gone down a degree (97.5 degrees Fahrenheit).
I have fallen in love with raw, unsalted, crunchy almond butter.

Today’s Workout:
20-2-18-4-16-6-14-8-12-10-10-12-8-14-6-16-4-18-2-20
Reps of Pull ups and Sumo Deadlift Highpulls (95#/65#)
Round 1 – 20 pull ups, 2 SDHP’s
Round 2 – 18 pull ups, 4 SDHP’s

Folks, it’s game time!  The good people of CrossFit Ventura have organized a super fun day of working out and BBQ’ing (as well as their infamous Crunk Bat races)!!  Mark your calendars for October 3^rd and be ready for us to field a full team to take down to Ventura to join up with affiliates from around the Central Coast.  So far there are 4 other affiliates confirmed and we think it’s going to be an epic day.  This is an awesome opportunity to test yourself against other local CrossFitters in a safe environment, and more importantly is a phenomenal opportunity to get to know a very cool group of people who all share a common passion.  The CrossFit community is second to none – thank you to Huff and Colin for inviting us all down! 

Today’s Workout:
“Chief”
AMRAP 20 MIN (3 MIN ON/1 MIN REST)
3 Power Cleans (135#/#95)
6 Push ups
9 Air Squats

Who else thought Saturday morning was awesome?!  Congratulations to everyone that came out and pushed themselves to the absolute limit that morning doing the CF Total.  We were fortunate enough to see some truly epic lifts culminating in P.R after P.R!  I’m not sure which was cooler though; the amounts of weight being thrown around, or the energy and support in the room.  A big thank you to Su for taking all of the amazing photos and to Jeff and Mrs. Claw for their added support. We’re definitely going to be doing that again in the not so distant future. 

Today’s Workout:
“Karen”
150 Wallball Shots for Time

Let’s talk about Lamb.  Per Chinese Medical theory, lamb consumption increases overall energy, increases internal warmth and lactation and improves blood production.  Lamb is often prescribed in the treatment of general weakness, kidney and spleen-pancreas deficiencies, anemia, impotence, low body weight, and pain in the lower back.  Commercial lamb is also typically given fewer antibiotics and drugs than other red meats.  (It’s also damn tasty!) Food for thought!

Today’s Workout:
10-50-8-40-6-30-4-20-2-10 Reps of:
Thrusters (135#/95#)
Double Unders
Round 1 is 10 Thrusters and 50 Double Unders.
Round 2 is 8 Thrusters and 40 Double Unders etc.

This Saturday is our CrossFit Total Workout.  What is CrossFit Total?  It is the combined sum of the weights lifted in the following three lifts: the Deadlift, the Back Squat, and the Shoulder Press.  It is the essence of awesomeness.  No other number is more important in your life at this exact moment (or at least at some exact moment on Saturday)!  Eric and I will be here from 8:30am – 10:30am and will allow people to come in any time during those two hours to hit your lifts.  You’ll have as much time as you need to warm up and then will have three attempts at each lift.  Due to the intense nature of this workout, we recommend that you talk amongst yourselves this week so that you can plan to be here together for extra motivation and support.  It’s going to be an awesome Saturday morning! 

Today’s Workout:
“Tabata This”
8 Tabata Rounds of Each of the Following Movements:

 Row (count calories)
Squats
Pull ups
Push ups
Sit-ups

Add up all of your individual scores for one final score.

Some days I think that it’s best to let those that have come before us and accomplished great things with their lives do the talking.

“I claim to be no more than the average person with less than average ability.  I have not the shadow of a doubt that any man or woman can achieve what I have, if he or she would make the same effort and cultivate the same hope and faith.”

 -Gandhi (possibly after running a sub 35:00 Murph)

Today’s Workout:
“Elizabeth”
  21-15-9
Squat Clean (135#/95#)
Ring Dips