Tue, 3-1-11 work out

warm up+ 10 vertical jumps, 10 push ups, 10 sit up, 4 rounds for time.

mon 2-28-11 work out

warm up+  50 mountain climbers that is 25 on each leg. 25 squats 40 mountain climbers 20 squats 30 mountain climbers 15 squats 20 mountain climbers 10 squats. If you dont know what a mountain climber is go to youtube and search mountain climber.

2-27-11 sunday workout

warm up + 10 push ups 20 sit ups and a 200 m run for 5 rounds

If you need something harder just change the 200 m run to a 400

sat 2-26-11 Work out

warm up + 20 jump squats and 20 bench dips. If you cant do jump squats do 40 regular squats. And the dips you can do off a chair, bench, and or table. If you ever have any question on the exercises youtube it. I will be posting the exercises soon on vid. for everyone.

Friday 2-25-11
Warm up+ run a 5k if you are a descent runner and you don't know the distance run for 30 mins. Of you are slower or run walk go for 1 hr. Happy

Friday

This Friday at south bay crossfit they are having endurance wars tour go check it out it is free

thursday 2-24-11 work out

warm up + walking lunges 1-10 adding a lunge with every step. first step 1 pump second step 2 pumps and so on all the way thru 10. and then back down.

If you need something harder. After you go to 10 and back down run 400 m or for 2 mins. then do it again.

Haleys wod you can work out any where

Wed 2-23-11 work out by Haley Morrissey

Warm up+ 10-9-8-7-6-5-4-3-2-1- Burpies and sit ups Thanks Haley this is an awesome work out.

mon 2-21-11 work outs

warm up+ burpees (50 - 150) pick a number and go for it for time.

READ THIS second

calculate this, you just

multiply by 6 the number

of times either your left

or right foot strikes in 10

seconds. (Or buy a tempo

trainer and try to hold your

cadence with the beat.)

The CrossFit workouts

in the program above can

follow the WOD posted

on the CrossFit website,

or you can tailor it to your

needs to try to get the

response you need. This

is about progression and

increasing work capacity for this sport. If you are not making

gains, adjust it. Don’t do more, though, under the assumption that

you need additional aerobic training. Aerobic levels increase when

work capacity increases. Fact! The beginning of your training cycle

should be where you develop your basic aerobic capacity, and it

shouldn’t take three months. It should take no more than a month

to get you up to handling a couple hours of aerobic activity.

Unfortunately, our approach has not been well received in the

endurance world yet. However, we are making strides, and those

who are familiar with CrossFit have given us the warmest welcome

we could have ever gotten. The endurance community seems to

be a little upset that someone has the audacity to say that what the

masses are doing—and the popular magazines recommending—

isn’t the only way to train for going long. I am still baffled at the

lack of questioning and the sheer blind determination of those

who believe they need to train all day to achieve their goals.

As I sift through articles and books I come across something that

makes what I am doing seem to make more and more sense. Dr.

Mel Siff, a highly regarded sports scientist and author of the book

Facts and Fallacies of Fitness, points out that “twentieth-century

scientists have raised the heart onto a pedestal, where it remains

relatively unchallenged by any other bodily system.… Fascination

with the heart has also spawned an industry which has captured

the attention of health entrepreneurs and the public—long,

slow distance (LSD) athleticism. Cardiac health and prolonged

longevity came to be regarded as the consequence of ‘aerobic’

exercise.” Sound familiar? Moreover, he points out, all non-aerobic

exercise has been deemed of little consequence in promoting

cardiac health. Siff responds to that contention by citing study

after study of anaerobic training and its effects on the heart (see,

for example, Ralph Paffenbarger‘s studies of longshoremen and

stair climbers). Astonishingly enough, hardly any studies have been

conducted to show that “aerobic” (LSD) exercise is superior to

any other form of exercise for preventing heart disease. So could

the LSD/endurance community have it wrong? Well, let’s just say

there’s more than one way to skin a cat!

Benefits Drawbacks

Aerobic

training

• Increased

cardiovascular function

(as measured by VO2

max)

• Decreased body fat

until plateau

• Decreased muscle

mass

• Decreased strength

• Decreased power

• Decreased speed

• Decreased anaerobic

capacity

Anaerobic

training

• Increased

cardiovascular function

• Decreased body fat

• Increased muscle mass

• Increased strength

• Increased power

• Increased speed

• Increased aerobic

capacity

• Might require an

aerobic foundation

depending on sport

Table 1. Benefits and drawbacks of aerobic vs.

anaerobic training

I realize that the vast majority of you probably already know this

stuff. My point is that even in the above training plan for endurance

running, there is very little aerobic training because I am not

willing to have athletes do a ton of aerobic training when it means

a loss in everything else. Also, it has been my experience that when

they train stamina, strength, flexibility, power, coordination, agility,

balance, and accuracy in addition to cardiovascular endurance and

speed, my athletes make much larger gains.

More often than not, I question everyone and everything, and

for this I make some enemies, but I also make some serious

new friends. I have found a family in CrossFit, largely because

we are pursuing the same thing. Although my background is in

endurance and CrossFit is about overall fitness, there is just too

much common ground in our philosophies not to work together

to “increase work capacity (power) across broad time (short

duration to long duration) and modal domains.”

READ THIS

This is an article out of the crossfit journal. It is very informative. Think about if you wife/husband says you are training to much? Wouldn't you like to make them happy? And yes also get your training in also. Well It is a win win. 

check out crossfit endurance.

In reflecting on the CrossFit Certification seminar I

recently attended at North Santa Cruz, these words

still ring in my ears like Christmas bells: “Increased

work capacity across broad time and modal

domains, increased work capacity across broad time

and modal domains, increased work capacity across

broad time and modal domains.”

The same weekend as the cert, three of the athletes I

train were running the New York Marathon. They all

finished and felt as though they had not really done

a marathon, unlike many marathoners who train

only long distances for long hours. At my training

business, we start with technique with everyone

we train. We teach each of them to squat, deadlift,

snatch, and jump. It does not stop there. We look

at their ability to keep a foot underneath themselves

when running and how quickly they can “pull” it up

off the ground as they move forward. This is the

most effective approach to improving running that I

have found, and as their speeds and paces get more

impressive, the better the athletes get at correcting

their technique in all sports as they begin to adjust

to the neurological patterns associated with proper

form.

Once we are comfortable with the technique we

Increase the work capacity. It’s about power! Time

to get serious. Typically, soreness follows, which is

to be expected but often comes as a surprise to

the non-weightlifting individual. I always laugh at this,

because most endurance athletes don’t connect that

soreness with their other experiences. For example,

when their legs are shot at the end of a marathon,

they tend to think it is somehow “aerobically”

related. So, even though they could not be more

wrong, they typically respond by increasing training

miles to try to get muscle and tissue breakdown to

stop. However, we go in the opposite direction: we

CrossFit them! Then, once we’ve increased work

capacity, we can focus on results, because if we

are going to train someone for something that is

ultimately what we are looking for, right?

Sample endurance training program

Since my first article on endurance training in the

November 2007 issue of the CrossFit Journal, I’ve

received numerous questions and inquiries from

people who’d like more information on the what

and how of our philosophies and using CrossFit in

training for longer-distance events. I wish I could have

some program that would look at each individual

and spit out a tailor-made program. Unfortunately I

don’t have that and I can’t just put out a month-long

program based on your needs and your energy and

what you can and can’t handle without looking at

what happens to you in training.

What I can do here, though, is to break down the

last five weeks of training we used for an athlete

preparing to run a hilly 50k (that’s 31.2 miles, with

5,490 feet of climbing) as his first long-distance race.

This particular guy—we’ll call him “Rookie”—was a

newcomer to these kinds of distances. The longest

run he had ever done was 15 miles, and before

beginning this program, he was not even actively a

runner. We implemented the plan below for the

last five weeks of training before race day, and,

on November 18, he completed his 50k with no

problems.

Please keep in mind that this program is not

developed specifically for you: it is developed for this

particular person. You will need to look at what you

can handle. This means several things. Can you make

your intervals (speed and recovery); are you losing

strength, power, speed, flexibility; are you sleeping,

eating, and feeling good? (Negative replies in these

areas are all indicators of overtraining.) If these are

not, you have to change something! Please beware

and understand that this program is for someone

who has been conditioned to handle CrossFit and a

running program.

We started Rookie off by figuring out how much

running he could handle in terms of speed, pace, and

hill work. The Tabata run substituted for hill training

in the end, but we started out using 100-meter hills

that were run fast, with a very high cadence. Then

we started having him do 1.2-mile hill climbs at about

a 6 percent grade. The speed work is based off of

time trials he did in the beginning and throughout

the training. Each time his PR went up in a specific

run, or when he could recover in less than 1:15 from

intervals and hill repeats, we increased the intensity/

paces.

If you do Tabata runs, leave your ego out of it. Start

slow and scale up. I’ve had people fly off the backs

of treadmills trying to prove something and failing

miserably. Running at a 12 percent grade on a

treadmill at 10 miles per hour will crush anyone if

they are not ready for it and their form is off. The key

to the Tabata run is to keep your cadence incredibly

high (110+ foot strikes per foot per minute). To 

Endurance War tour

Endurance War Tour kicks off this Friday Night at CF South Bay. The war is on, show up at 6:30pm and get the secret weapons. Should be full of info for those of you into ENDURANCE and that means you. I know I will be there. It is going to be good.

sunday 2-20-11 work outs

warm up + 21 push ups 42 squats 15 push ups 30 squats 9 push ups 18 squats
for time . If you need to do the push up from your knees or off a desk or table just make sure you make it challenging. Have an awesome Sunday.

sat 2-19-11

warm up+ walking lunges, pick a distance (100 m - 400m) and do it! No quitting ! 1 round and if you don't know how far 100m is lunges for about 5mins. So if you are doing 200m it will be 10 mins. And so on and so on.

friday 2-18-11 work outs

warm up+ 80-60-40 20 air squats, 40-30-20-10 sit ups 20-15-5- push ups Have a great weekend

thursday 2-17-11 work out

warm up + 12 rounds for time 10 burpees, 10 leglifts.

wed 2-16-11 work out

warm up + 5 rounds of 10 burpies 15 push ups 20 sit ups for time post time.

Tue. 2-15-11 work out

warm up + tabata push ups that is 20 sec on 10 sec off for 4 mins. If you cant do push ups. You can do them off a table or desk or from you knees. I just want 4 mins out of your day please. Have fun

mon 2-14-11 work out with love

warm up + If you have that special someone this is a good way to spend time. Run 1 mile and every min. on the min. Do 10 squats. if you are walking. Walk for 1 hr and do 10 squats every min. on the min. I hope you everyone has a great V day love is in the air.

sunday. 2-13-11 work out

warm up + 30 walking lunges 20 sit ups 10 burpees. do as many rounds in 20 min as possible.

On the lunges that would be 15 on each leg.

sat. 2-12-11 work out

warm up+ 10 rounds of 10 push up 10 squats and 10 sit ups

friday 2-11-11

warm up+ Tabata squats you do squats 20 sec 10 sec rest  for 4 mins. If you want a harder version the rest at bottom of squat. Happy Friday and have an awesome workout.

easy or not so easy

I would love feed back on these work outs. If they are to easy for you guys I will start doing two sets an easy and hard set. You can pick witch one you want to do. So I would love to hear what you think.

thursday 2-10-11 work out of the day

warm up + run 1 mile. If you are a slow runner or walker go for 1 hr as hard as you can. If you are a descent runner run for 45 mins. And if you are good runner run for 30 mins. You might go over the mile just think of it as extra credit.

tips on shopping

Here is a some tips for shopping I received to day. I want to pass it on to everybody. I received it from             Nikki Young checkout her site. she dose the paleo cookbook. So here are her tips.

The choices we make when we go to the grocery store are life changing, and believe it or not potentially life threatening. Walk down the aisles of a supermarket studying the ingredients in supposedly good food and you will notice the additives, preservatives, HFCS, MSG, and other ingredients added which erode our health...

Head over to the meat counter and you are presented with an array of seemingly good meats and fish, look a little closer and what you may actually be sold is grain fed beef, dyed farmed fish, and poultry pumped full of antibiotics for plumping. And as for the drinks section, well, excluding water it is difficult to class the rest as consumable without serious compromises to our health.

But all isn't lost, you just need the correct shopping strategy!

You will notice that grocery stores pack the inner aisles with all the junk, trapping you in processed food hell. Browse the outer aisles instead, where you will find fresher produce and an abundance of organic, unprocessed foods, such as fruits, vegetables, lean meats and fish. This way your cupboards will be free of unhealthy foods and your choice restricted to paleo friendly snacks.

Another key part of your strategy is to never go to the grocery store on an empty stomach, this will prevent impulse buying and being lured in by sugar laden products.

Avoiding bad foods isn't easy for the untrained eye, and the best way to know what foods to eat and to know what to pick off the shelves at the grocery store is to make a definitive list, and the best way to make a list is to know what to cook.

If you haven't yet armed yourself with a comprehensive resource of paleo friendly recipes, a great place to start is with the Paleo Cookbooks, 300+ recipes with of course a list of ingredients for each meal to use as reference points for your definitive paleo shopping list!

wed 2-9-11 work out

warm up + 1- 10 push ups and lunges. first do 1 push up then 1 lunge on each leg. Then 2 push ups and 2 lunges on each leg. Till you get to 10. Have a good work out. If you feel like you need more than that add a 200 m run between each set. Or just run for 1min  30 sec or walk for 3min as fast as you can.

Tue. 2-8-11

4x 25 jump squats

If you cant jump squat do 4 round of  45 squats

mon 2-7-11 work out of the day

warm up 5 to 10 mins of anything. Then do 5 rounds of 3 vertical jumps 3 squats 3 long jumps


vertical jumps= jumping straight up in the air as high as you can.
squats= dropping your butt as low as possible with back postured straight up
long jumps= jumping as far as you can forward

surf city half

Well today was a test to see how cfe is working for me. And let me tell you it passed the test pretty good. I did a 1:33:08 half marathon. that was a pr for me. I am training About 1 hour a day and 3 to 4 hours on the weekend. It is nice have more time to do everything else I need to do. And I am getting stronger and stronger. So I am just letting you guys know my progress and to check out cfe. It might be what the doc ordered. And maybe not you never know en-till you try it. I all so want to give a shout out to the guy in the yellow shirt and white 2xu visor. Who paced with me for the last part of the race man he was fast. I saw him when we where done and found out he runs for nike cross country team.He dropped me in the last mile and a half. Just want to say thanks.

WOD 2-5-11

warm up+ invisible fran...... 21-15-9 of air squats and push ups for time

work out friday 2-4-11

warm up + 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 m sprint in between each set
If you dont know what 100 m is just run for 45 sec as fast as you can.
If you cant run walk as fast as you can for 1min and 30 sec
Have a great work out. Happy b day to my daughter Justine who turns 12 today

work out thursday 2-3-11

warm-up + 5pushup 5 squats 5 sit ups 20 rounds for time post times