CrossFit Carson Valley Blog

The Big Day

Tomorrow's the big day for CFCV! The reporter I mentioned earlier in the week is scheduled to be in the house at 1:00. Her plans are tentatively to watch the 1:00 workout and talk to some of you, and also take some pictures. It would be very cool to have a large showing especially folks of all levels to show and tell their story.

The reporter then plans to participate in the 2:15 workout. Should be a great experience for all.

Saturday early, a few folks were in and learned how the progressions of shoulder press to push press work and the why. Then they did some overhead squats followed by overhead walking lunges with a bar or other implement. Oh yeah and it all started and ended with either a 400m run or 500m row. The times were:

 

And then we all did the same workout at station 1 in the evening. We didn't keep track of the times due to the amount of people but there was no lack of competition.

Hope to see ya'll tomorrow.

Appreciation Days

While some celebrated yesterday, others earned an appreciation for the pvc. Those that participated did CrossFit Norcal's "broomstick mile". The quantity of presses, squats, cleans and snatches were significant between 400 meter runs. This was an excellent opportunity to practice each of the moves and learn how tough the moves can be with no weight other than the pvc pipe.

Then today it was inverted sets of ketlebell swings and box jumps totalling 150 of each. A serious physical effort to be sure, not to mention the mental aspect of doing 50 swings at a time or 50 box jumps. All did well and here's a couple of pictures from 4:00:

 

   

Don't forget, Monday is the media event at 1:00 (during and after the workout) followed by another class at 2:15. The reporter is going to join us in the workout.

I would also like to remind everyone that if there are members or potential members that would like to add another class time at 11:00 or 12:00 to let me know. If there's enough interest, we'll make it happen.

11/26/2008

The day started early with Buffy and Page at 6:00. They both did the benchmark Cindy, scaled to their capabilities. If I recall properly it was 9 rounds for Page and 12 for Buffy. Good job on your first CIndy Buffy!

At 9:00 Seth, Jared, Caleb, Carrie and Denny switched things up with a workout consisting of deadlifts, KB swings, box jumps, pull ups and 200m rowing or running. Thsi workout was "borrowed" from CrossFit Central Santa Cruz and was pretty legit. At 1:00, Jason, Adrienne, and Jade gave it their best shot. AT 2:15, Mark and I did also and 4:00 was the last class of the day with TIm, Whitey and NIcole.

I thoght Seth was kidding about the mouth guard, but evidently not! Caleb has really come a long way with his kipping pull ups. He did runs of em today that were amazing. And Nicole and Tim jumping on two bumpers stacked on top of the 24" box was also cool.

We'll have a special workout tomorrow. So far there is no one signed up for 1:00 and I really don't want to do a class for one person, so we'll see how it goes.

Was Cool

To watch Seth kill it today. We all did our best on the thrusters and burpees but the standouts were Seth and Denny with their unbroken sets of thrusters. Its proabably time for them to move up in weight but I remember when.....

Buffy was indoctrinated to both of our friends (burpees and thrusters) and Adrienne was back for her first day in quite awhile. She was one of the original 4 of the UBC Extreme of almost a year ago. Its cool to see her back.

Looking forward to a fun workout on Thursday and of course the visit by the press on Monday. Have received lots of positive comments on the blog about it, hope it goes well.

Stoked

Last week as part of a promotion for the new location, I submitted an information sheet to the local paper. Today I was contacted by a reporter who is interested in doing a piece on CFCV. She and a photographer will be around on December 1st for not only the story, but to experience one of our workouts. This is a great opportunity to promote not only our affiliate but CrossFit and functional training as the new age in fitness. The afternoon of that day will determine the next page in our journey.

Looking for ideas!

11/22/2008

Today was the last workout with our friends from Virginia Beach. Mike and Jeff will be heading out on Monday. I would like to say thank you to them for visiting and it was great working out with them. Its always cool to meet new people especially ones with a perspective that is gained from  visiting other affilates across the country. Good luck guys!

Buffy, Shauna and Penny did the WOD early this morning and its a pleasure to officially welcome Shauna, Matt and Buffy to the membership of CFCV. We will do the best to deliver what you expect and desire.

At 9am, the crew arrived. It was Tracy, Monica, Alyssa, Mike, Jeff, Lola, Whitey and myself attacking the WOD. Everyone did the AMRAP 20; 200m row or run, 20 box jumps, 15 wall balls, 10 push ups and 5 strict pullups (or negatives) with vigor. Rounds varied from 3 to 5 but all got what they bargained for. Great effort by all.

Following the WOD, the reindeer games began:

 

   

 

Not huge by other's standards but these guys are proud and they should be! 

Following the games, Claudia and Mike arrived. Claudia did the WOD while the three of us painted the old space. Thanks for your help Mike!

Santa Monica

Anthony Diluglio's new workout with the above title was the WOD for CFCV. It is a pretty intensive functional workout that taxed all of us but at the same time was fun. That's the criteria right? Challenging, functional and fun. Kinda the same as constantly varied functional movements practiced at high intensity.

In addition to Santa Monica, Kara and Kathy were back and brought friend Michelle. I thought it fitting for them to experience a taste of intensity via the banch mark workout Helen. They did a fine job and posted some impressive times.

Kathy R. also did her first official bench mark workout, again Helen. She too did an impressive job!

I posted some other information in the earlier post but again it got lost in the Typepad conundrum, and I'm out of gas. See those that are playing tomorrow in the morning.

New Faces

We've seen several new faces at CFCV recently and today was probably a record. It started off with Buffy bringing Shauna to the 6am class. Shauna is the wife of Matt who has also been in a couple of times. He travels alot but seems to enjoy the workouts and we look forward to both returning. At 6am, Lindsey, Carrie and Teddy were also there.

At 9am it was Mike R., Caleb, Seth and Denny in for some box jumps, push presses and pull ups.

AT 1:00 Page, April and Jared gave it a shot.

2:16 saw the regulars Mark and Ryan with our friends from Virginia Mike and Jeff visiting again. Nice start on muscle ups!

4:00 was the busy hour. Nicole, Jessie, and Claudia were there as was Janeen. Its been awhile since Janeen's been to CFCV, nice to see her back. Newcomers Kara and Cathy also gave us a try. I hope that's the proper spelling of your names. We enjoyed having you.

Last but not least, Lisa and Penny did the WOD. Good effort!

Kickin Ass

For today's workout there were some serious standouts. Not to detract fro anyones' efforts but Ryan's effort, Mark's weighted vest effort as well as Carrie's and Denny's , we all worked our collective butts off. Nicole and Seth, nice handstand push ups, Teddy, Buffy, April, Caleb,  Ashley and Page, way to push it. Jason, nice pull ups, and Whitey way to elevate the push ups.

All in all it was cool to see everyone work so hard and especially cool to have visitors Mike and Jeff from the right coast. Welcome!

The details:

   

Early Morning Monday

6 am comes pretty early but most of us made it. Teddy, Seth, Lindsey, Nicole, Claudia and I braved the early morning for some max effort work. We rowed 500 meters followed by max pullups in 1 minute, then 500 meters and max situps, 500 meters and max push ups and finally 500 meters and max squats.

As you can see from the schedule on the left, CFCV is dark for Tuesday and then back at it for 9:00 on on Wednesday. Enjoy your rest day(s).