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.
-CrossFit founder, Greg Glassman
WODs and Blogs
Put it to the test
"Isabel"
For time:
Snatch 135 lbs, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Mary Lampas 3:26 (95lbs). Post time and load to comments.
Many of you had a chance to practice and refine your snatches on Monday, hitting breakthroughs or milestones mid to halfway through the WOD. "Isabel" is the perfect workout to develop and showcase your newfound skills.
The "Isabel" snatch may be performed in any incarnation (squat snatch, split snatch, power sntach, muscle snatch, etc.) Each has pros and cons relative to the other, but we ask that you pick one and stick with it, preferrably one you suck at most. Because of it's more demanding and athletic nature, and transferability to full hip function, competition, and enormous increase in each of the 10 General Physical Skills, squat snatching is usually the wisest choice.
Watch and study the following vids.
"Isabel" Power Snatch, Josh Everett 1:11 wmv mov
"Isabel" Squat Snatch, Chuck Carswell 3:16, Jenni Orr 6:32 wmv mov
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Starting next Monday, August 2nd, there will be NO MORE 8 am REGULAR CLASSES and NO MORE 7 am ON-RAMP CLASSES.
Instead we will have 7 am REGULAR CLASSES Monday through Friday, and 7:30 On-Ramp classes for Monday, Tuesday, and Friday. All other classes will remain the same.
Saturday, August 14th is CrossFit Ventura's Individual Competition 'Central Coast Clash.' Starts at 9 am and will feature 2 WODs. We applaud the members who have already registered. Partaking in a multi-affiliate CrossFit competition is an unforgettable experience. Only 72 athletes are allowed to compete and registration closes August 8. Find out more here.
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"Extra Weight Adds to Economic Woes" New York Times
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To the Puhlayo Market Snitch: relax, this operation ain't about to ruin your snotty holistic food place; Diso's just doin' something nice for his clients/friends; this ain't Soviet Russia or Nazi Germany, nothing to be gained by ratting out a little man. If, god forbid, you're some righteous gym member, beware: I'll see it in your eyes next time I'm in and I'll make sure you wish you were doing Fran. Now call the authorities and get them to trace my IP address.
I did Isabel for the first time about 6 months ago in 2 and some change. I don't feel like I gained much out of it other than a fast time, because I was essentially throwing it up there like a mad man. I will be joining Zeb, and doing squat snatch tonight. I am going to gain a lot more out of it, even if I am not done in 2 minutes. Who's comin at 6:30?!
7:35 Rx'd, Squat Snatch, first time
One of my all-time favorite movies, Airplane!, is playing at Hollywood Forever Cemetery this Saturday night. If you have never been to one of the cemetery screenings they are a lot of fun and don’t worry, you don’t sit on the graves or anything like that. It is somewhat of a time commitment though because since it is so popular you have to get there early to get in line. Let me know if you are interested and I will try and coordinate a group.