"A bear, however hard he tries, grows tubby without exercise." - Pooh

“Some people are aware that white sugar is one of the worst foods and are replacing it with equally large amounts of honey.  Honey is highly refined by bees and has more calories than white sugar.  It is much sweet and is assimilated directly into the bloodstream very quickly.  However, honey does contain some minerals and enzymes and thus does not upset the body’s mineral balance as much as sugar.
  For centuries honey has been used as medicine.  All types of honey, both raw and heated, work naturally to harmonize the liver, neutralize toxins, and relieve pain.  Its warming/cooling energy is neutral.  KIN addition, pasteurized or cooked honey moistens dryness and treats dry or hoards throats and dry cough.  Both raw and heated types of honey are useful for treating stomach ulcers, canker sores, high blood pressure and constipation and can be applied directly to burns.  Honey’s sweet and antitoxic properties are used to break the cycle of alcoholism (alcohol is a sugar); give honey by the spoonful during a hangover when more alcohol is craved.  Honey’s harmonizing effect is also beneficial when a person is overworked, having menstrual problem, or is exhausted from salty and rich foods.”  Healing With Whole Foods, Paul Pritchford 

Today’s Workout:
5-5-5-5-5 Front Squat
Followed by:
AMRAP 8 Min
100 M Sprint
10 Pull ups

The Claw does not fear the Backsquat, the Backsquat fears the Claw!

 This is a big weekend Folks!  We have two teams heading down to CrossFit Ventura to compete in their Affiliate competition on Saturday.  Kate, Fielding, Jeff (Baker), Lisa, Amber, Matt (Crossley), Christina (Hogans), and the Jim (The Claw) have all stepped up to the plate to represent CPC this weekend and I think that everyone who’s not competing should plan to go to CrossFit Ventura to lend their support and get to see just what a CrossFit competition looks like.  There will be teams from San Luis Obispo all the way down to Los Angeles coming together for the competition and it’s going to be an awesome day.  We’ll be carpooling down to CFV at 7am on Saturday morning if anyone needs a ride.  Go Team CPC!! 

Today’s Workout:
4 Rounds for Time:
5 Right arm KB Thrusters
30 Second Handstand
5 Left arm KB Thrusters
30 Second Handstand
15 KB Swings

Gigi getting MEDIEVAL on a push press!

Today ladies and gentlemen we are doing something awesome – we are deadlifting.  What is deadlifting you ask? Deadlifting is very simple; today we are picking up heavy shit.  What’s so awesome about picking up heavy shit?  Everything.  People from the beginning of time have measured themselves by this very mark – he/she who can pick most heavy shit  is the most awesome, plain and simple.  It’s a little known biblical fact that on the very day before God created the Universe, he picked up some heavy shit, put it down and said, “That was freakin awesome, too bad nobody was around to see it, I think I’ll make the universe.”  The rest is history. 

Today’s Awesome Workout:
3-3-3-3-3 Deadlifts
Followed by Muscle Up Practice

KJ fully committed to a serious game of tag at the beach!

    I believe that the first 6 months as a CrossFitter will either make or break you.  You’ll learn more about yourself and what you’re made of, about fitness, about nutrition, about teamwork, camaraderie, friendship and respect than anywhere else in the free world.  This is the KJ’s story, in her own words, about the first 6 months of her incredible CrossFit journey.
     KJ, we love you.  We love your cursing, we love how nervous you get before workouts, and we love the fact that you show up anyway and give it your all.  We can’t teach dedication, and even if we could, you don’t wouldn’t need any more it.  You’ve made us laugh countless times, and your email was the first one to make us cry.  Thank you for openly sharing your story with everyone here and for being such an awesome part of our CPC story as well.  Folks, please enjoy “The First 6 Months” by KJ.

 “Before I started Crossfit I thought of myself as healthy, active, and in shape.  I would run the stadium stairs, do circuit training/ weight lifting at Spectrum, and took spinning classes.  I worked out about 60 – 90min a day 5 days a week.  I was at a steady weight, which I never seemed to lose, but was trying to, and I never seemed to get stronger, but I didn’t think there was any more I could do, I was already really fit, or so I thought.
    I started Crossfit in July 2009 because a coworker of mine would tell me about her Crossfit workouts and I got jealous.  I was jealous because she was doing things I’d never even heard of, her workouts took a lot less time than mine, she was losing weight, and she really liked doing it.  Really liking working out that hard?  I thought she was crazy.  So, I decided to give Crossfit a try and see what she was talking about.  My only goals when I began were to lose a little weight and become more toned.
    My first month at CPC was tough, I began going 2 days a week, and then would go to the gym or do yoga another 2 days a week.  I was pretty skeptical about all of it, so I kept my Spectrum gym membership.  At CPC I was learning how to do push ups/ pull ups/ snatches/ over head squats/ perk jerks/ cleans.  I couldn’t do a “boy” push up to save my life (now I call them “toe push ups”) and wasn’t even close to doing a pull up.  After going twice a week for about month, I decided to start going 3 days a week, because I loved it. 
    First, I loved the coaches and people.  Eric and Traver were fun, positive, nice guys who really helped me get good form and pushed me to work hard.  Everyone I met before or after a workout was unbelievably nice, welcoming, excited, and very encouraging.  I remember being in awe of Su, she’s such a beautiful woman who just kicks ass, she is fast/ strong/ nice/ helpful and everything else wonderful and she was helping me out, teaching, and inspiring me. 
    This is even an e-mail I sent them after only a month of working out: I wanted to thank both you and Traver for pushing me and helping me get through the workouts, sometimes I just want to give up in the middle of them.  It’s hard, but it is amazing to know what you have accomplished one you are done and lying on the ground thankful that it’s over!  I would never ever be able to do this on my own.  I sweat and cuss more than I ever have when I’m doing the WOD and I love it  : )  I’m excited to start coming 3 days a week.  It’s nice to finally workout with people who are pushing it, working their hardest, and still take the time to cheer others on.  I’m really happy that you guys decided to open a crossfit here in SB and I’m really happy that you guys are so awesome!
    Second, I loved the fact that everything we did was scalable which meant if I couldn’t do a pull up, I was able to use a green band to assist me, which eventually I went down to a blue band (harder) and now, I’m using no band! 
    Third, it was amazing to me how short and hard the workouts were.  One workout only took me 8 min, another 17 min 30 sec, and another 25min- it always varied, as did each workout.  It was shocking to see how much I was able to accomplish in such a short amount of time.  At the end of every workout I was physically exhausted, lying on the floor with sweat dripping off me, because the workouts were so hard, and intense that they just kicked my ass.  The workouts were also fun and invigorating because everyone I was working out with was cheering me on and helping me out.  They were the best workouts I had ever done, and I was noticing results.  And, after just 2 months of going to Crossfit, my boyfriend decided to join because he was noticing results on my body (yep, I was looking a lot better naked!) 
    By mid October (only 3 ½ months after my very first CF workout) I did my first pull up and was doing the workouts using the prescribed weights! 
    Now, 6 months later, my goal is not to lose weight because that just comes naturally with doing Crossfit, and I don’t need to lose any weight.  My new goals are to get a faster time on Fran, dead lift #190 pounds, overhead squat 90 pounds, do a handstand push up, do a muscle up, and I have so many other goals that deal only with how fast I can do it or how much weight I can lift.  I’m not big and bulky like everyone thinks will happen when they use weights; everyone I know who does Crossfit is lean, strong as hell, and SO nice! 
    Since I joined Crossfit Pacific Coast my boyfriend, a coworker and her mom, and 2 friends of mine have joined, and they are just as hooked as I am.  I will never go back to a gym full of treadmills and TV’s, I know what it means to workout and I like finally being able to see results and measure my improvements.”

Stats before joining CF
Height: 5’ 9”
Weight: 138 lbs
Pants size: 8
Can not do push ups on my toes
Can not do pull ups
One Mile Run: in a little under 10 min.

Stats 6 months after joining CF  
Height: 5’ 9”
Weight: 133 lbs
Pants size: 4
CAN do push ups on my toes- a lot of them
CAN do pull ups- a lot of them
One Mile Run: 8 min 17 sec
I’m leaner, stronger, and faster than I ever have been.
(And 2 months from now, I know I will be able to run faster and be even stronger than I am today)

Today’s Workout:
“Helen”
3 Rounds for Time:
400 M Run
21 KB Swings (1.5pd/1pd)
12 Pull Ups

Evan getting ready for a big pull!

This is an interesting quote that Eric came across the other day in the CrossFit Journal.  For those of you that don’t have a subscription to the journal, it’s $25.00 per year and is literally filled with anything and everything that could ever want to learn about CrossFit.  That being said take a look at this quote and post your thoughts on it to the comments section.  I’ve talked before about Rickson Gracie, arguably the greatest Brazilian Jiu Jitsu practitioner to live and his absolute mastery of the basics of fighting.  Eric and I don’t feel that we can stress the concept of “basics mastery” highly enough.  Enjoy.

“Coach instilled in me and the other athletes under his guidance a concept known as “virtuosity.” According to Coach’s definition, this meant, “doing the common uncommonly well.” Movements I once considered as simple as a squat or push-up suddenly came alive with nuances and beauty. Coach believed there was magic in movements he described as “functional.” He taught his athletes these movements had the potential to create human power output that could not be matched by traditional bodybuilding isolation exercises.” – Greg Amundson

Today’s Workout:
10-9-8-7-6-5-4-3-2-1
Dumbell Thrusters
Ring Dips

The HookGrip

What is a hook grip and why should we use it?  Great question.  The hook grip is the method in which an athlete grips the barbell, which is first gripped with the thumb, then the remaining fingers grips both the thumb and the Barbell. It can be used in both the events of weightlifting i.e in the snatch and the clean and jerk.
  The hook grip is considered to be a more secure grip compared to a closed grip or natural grip where the thumb remains outside the other fingers. Also, history of this sport reveals that athletes who use the hook grip can lift more weight compared to those who use a closed grip.  On the other hand, the hook grip may not be as suitable for beginners as the thumb or thumbnail may suffer pain (a lot of it), although this can be overcome by regular training and not being a wuss.

Today’s Workout:
8 Rounds for Time:
10 Burpees (yay)
15 Lateral Box Jumps
20 Med Ball V-Twists

Safe trip, Jut. We'll miss you this month.

How many of you remember the goals that your wrote down in the Elite Goal section of our website?  I know of a few members that have far surpassed what they had written down in there and hope that you all have had a chance to look over that section, not only to get a gauge on your own goals, but also to see what your teammates here at CPC are working towards accomplishing.  I know of one particular member that has a birthday coming up and is going to be doing a lot of pull ups between now and then.  Please take a moment and stroll through that section of the Forum.  If you haven’t written in any Elite Goals of your own, now would be a great time.  If you have, now would be an even better time to map out a plan on how you’re going to achieve them.  Please post to comments your #1 goal for the next 3 months, and one step that you are going to take today towards accomplishing it. 

Today’s Workout:
5-3-2-1-1-10 (yes 10) Push Press

Sure smells like "elite" where I'm sitting!

Yesterday morning I came into the gym and do you have any worldly idea what it smelled like?  It smelled like Elite.  That is all. 

Today’s Workout:
3 Rounds for Time of:
3 High Hang Power Cleans (95#/65)
6 Mid Hang Power Cleans
9 Hang Power Cleans
50 Squats

Lynette, Handstand powerhouse Brent and the Limey - In Ver Ted

Happy New Year CrossFit Nation,
Just wanted to give you an update for the CrossFit Ventura Affiliate Team Challenge on Saturday, January 16th. The registration window has been extended to Wednesday, January 13th, 2010. The cost for the event is $80 per team. The day will include three (3) Team WODs (can be scaled if needed) programmed by Dutch Lowy. The first two WODs will be revealed on Thursday, January 14th. The third WOD will be revealed the day of the event after the first two WODs.
We have opted not to give medals this year. Instead, the first place team that performs all workouts as Rx’d will be awarded 4 Spectator Tickets for the SoCal Sectional of the 2010 CrossFit Games.
Affiliate teams will be made up of 4 athletes (2 men and 2 women). Affiliates can register as many 4-person teams as they want.  If, after forming your teams, you have 1-3 athletes who would like to compete, but can’t find a 4th member, send me an email with their first and last name and we will put them on a list to form a “Hybrid” team.
So what should you do???
Each individual team should elect a “team captain.” The “team captain” should then pay for & register his/her team by going to www.crossfitventura.com (it is up to the “team captain” to collect the $$$ for his/her team). THERE WILL BE NO TEAMS ACCEPTED AFTER JANUARY 13TH. The “team captain” will then need to email us the first and last names of every person on their individual team by Wednesday, January 13th 11:59 p.m PST.
Friends and family are also welcome to observe and cheer! We will set up a table for t-shirts sales, so feel free to bring a representative to sell your affiliate’s shirts at the event.
If you have any questions, please feel free to contact me at info@crossfitventura.com or by phone at (949) 290-6926.
Looking forward to seeing you there!
Bill Huffman & Colin Jenkins

Today’s Workout:
3-3-3-3-3 Overhead Squats
Followed by: 2 x 500 M Row for Time.  (3 min rest between)