CrossFit Carson Valley Blog

This Stuff Works!

Somewhere among these posts the story of my journey lies.I'm not sure when I revealed the reason I started CrossFit but it was based on a sh**** physical after doing the typical weightlifting/cardio routine for a lifetime.

The good news is that those sh**** physicals are now a thing of the past. Friday I repeated my annual FD physical which among other things includes a stress EKG and pulmonary function test. I have not gotten the blood work results but my PFT increased 12 points since last year. For those of you that have blown in the tube, you know what that means. I also went 14.8 mets which is deep into level 5 of the treadmill test and never reached my target heart rate before they stopped the test due to interference due to the running speed. Bottom line is I never even pushed myself from a cardio respiratory stand point. I'm not saying it was easy but I had much more in the tank.

Today was my daughter Amy's wedding. It was a nice affair and I am proud that she is happy.

Tomorrow starts a new era at CFCV. First of all I guess we have an agreement with the landlord about Dick next door, we'll see how it goes. Second we are going to Sacramento to pick up some long awaited bonded carpet. It will allow us to go forward with rolls, handstands and other fun gymnastics type movements in the future.

Tomorrow's post will include an update of the training calender as well as a blurb on CF Kids.

Slacker

Haven't posted in several days, so I guess I fit the description. It's not that there hasn't been anything to post about. For instance, lots of hard work by regular and returning members as well as the kids.

We also had another conditioning session with the Rapids. They worked hard and played hard afterward. It has become kind of a regular game for them to pile bumpers on the tallest box and jump on it. The record has been upped to 48 inches by Tay who is probably less than a foot taller than that which he jumps. And this was his first time playing on the box. Great job!

Another thing that makes me proud and is testament to CrossFit, CFCV and our members is the fact that several have been members for a year. For those that have, means they started in the garage and have helped us to grow to where CFCV is today. That kind of patronage is humbling and I deeply appreciate your business and more importantly the friendship and community that has developed.

While Penny and I were in Idaho, Claudia covered a few classes and reportedly did a good job. Thanks, Claudia!

Providence and the Rapids

Friday's workouts for the adults featured AOS's kettlebell program named Providence. This is 14-2 minute rounds of a mixture of kettlebell ladders and timed movements. It's certainly challenging as all of Anthony's workouts are and this one does not discriminate  body parts.

I hear alot of negative comments about kettlebells being trendy etc. but it's been my experience that folks from all levels enjoy their challenging and fun movements. Comments?????

Following the adult workouts, CVSC's Rapids team was in the house for their second CrossFit type conditioning workout. Following some agility work; Ethan, Jacob, Dane, Austin, Mason, Grant and Sean learned some of the basic CrossFit moves, box jumps, wall balls, pushups and our favorite burpees. Then they got to apply the moves in a circuit workout of 5 rounds for time. The following are the times:
Ethan     6:47
Jacob     9:41
Dane      7:50
Austin    9:35
Mason    6:55
Grant     7:02
Sean     10:01

Some pics of the action:

After the workout, the kids contested increasing height box jumps. Mason and Ethan reached the 38" level with the rest close behind.

Good job adults and Rapids!!!

Tabata This

Didn't have a chance to comment yesterday how nice it was to have Rachael back at CFCV. She adds alot of fun to our workouts.

This morning we started at 0dark 30 with Jackie, Jenny and Matt. This was the first 6:00 workout for the girls and I was wondering if it was going to work for them. Since they have started at CFCV they haven't put a bench mark workout on the board so I thought it appropriate to start with a 5k row. I think it turned out to be a little more difficult than they expected but they did well. Meanwhile Matt worked the Chief from our workout yesterday.

The latter workouts were the Tabata this workout which is always a good one. Here's how we fared:

Today was also day 50 of the burpee challenge. Half way there!!

And the highlight was the CrossFit Kids class. It's very cool to see how hard they work and how much they enjoy it. A couple of pics:

CrossFit Leapfrog:

Tomorrow the Rapids return and maybe we'll throw some bells.

We'll Call it Day One

Back at it with a vengeance. We worked the same wod today with the regulars at CFCV that we did at station 1 yesterday, AMRAP 20 row 200m, 15 box jump, 15 kettlebell swings, 5 strict pull ups. Weird that Denny did his 8 rounds yesterday and Ryan matched them today. There were many other stand outs not to mention Kathy who once again got after it.

There was a special session of CrossFit Kids tonight to welcome Trey and Vance along with regulars Isabella and Mikey. It's cool to see Mikey apply himself to the CF Kids workouts and be a role model.

Congrats to Roby and Amanda on the birth of the man child Grant.

We are busy loading the Zen Planner database and will be rolling out the program in the next week or so.

Exciting stuff!

Renewed Vigor

After a couple of days away from the gym, I'm ready to get back to it in the morning.

Ethan's soccer team the Rapids were at CFCV on Friday evening for their first conditioning session CrossFit style. There is a wealth of knowledge residing with Coach Martin's (CrossFit Kids founder) experience that I plan to tap and take advantage of.

I also plan to combine CrossFit Kids classes on occasion with adults for a CrossFit Family workout. This is a program that BrandX (coach Martin's affiliate and CrossFit Kids HQ) uses with great success. This will require additional resources so if there's interest let me know!!!

I also am researching and considering the addition of another of Coach Martin's programs CrossFit with a strength bias (CFSB). This is a program he has been using for 5 years or so that combines CrossFit metcons with heavy weightlifting on a regular basis. There are many people that believe that in order to increase strength they must focus on a Starting Strength type program and leave CrossFit to accomplish this focus. Coach Martin has seen many return to CrossFit with a pronounced loss of fitness as measured by decreases in benchmark workouts. This program will be for intermediate to advanced members and again if there's interest I need to know.

We also will be launching the use of Zen Planner this week. Zen Planner will provide members with the ability to sign up for classes on line, pay their dues online, review their attendance and performance online and allow us the ability to interface with our business management system. It is relatively inexpensive also which definitely helps.

Good things happening and as long as our neighbor Dick doesn't get too crazy, things are looking up.

Thursday & Friday

The last two days have been great as far as wods go. Thursday was burpees, pull ups and swings and the classes were pretty much full. Of course an exception was made to include the burpees as part of the challenge 43 so only an additional 13 were required. This morning Tracy and Denny came in and since they missed yesterday for more fun stuff, they did yesterday's wod. Denny bested Ryan's time by 4 seconds which was almost half the time it took me. Good job Denny and as usual you too Ryan.

Ryan and his butterfly kips

So we followed yesterday with box jumps and deadlifts today as well as an hour with Ethan's soccer team the Rapids. Didn't get pix of the soccer boys but her's a couple of folks deadlifting and jumping on boxes:

Tomorrow is another day of double wods and CF Kids. Snowshoeing for time?

Good Times

It seems that CFCV is getting busier and busier. We are filling up classes quite often and are not only seeing lots of new faces but returnees as well. I hope the trend continues so that we have the resources to grow, not that we can handle a great number of new members. We do have some flexibility to add more class times provided the interest is there.

The CrossFit Kids classes are continuing and although attendance is inconsistent at this point one thing is for sure, the kids and I are having fun. It is incredible how hard they work and yearn for more. I believe that the Kids program adds an important dimension to the CrossFit community. Today Madison, Sage and Reece took place in the kids wod. Dodgeball was the game of the day and it was the kids vs. the parents.

The big people also had a good one:

Its funny how young and old ask what the wod for tomorrow is and for some reason I just can't find the answer for either.

Part Deux

For those that were in the house yesterday and got some Chelsea, today was an 800m run, CF warmup, thrusters and deadlifts. Carrie M, Lola, Brad and Buffy gave Chelsea thir best shot. Congrats to to Carrie M for finishing all 30 rounds in the alotted minute.

There are some that question why I don't harp on perfect form in pullups, push ups and squats during workouts like these. On a daily basis I am after everyone about form and they know when they're doing it right vs getting sloppy. It's been my experience that harping during timed grueling benchmarks makes people stop prematurely. Sure I'd like to see perfect squats, push ups and pull ups but in the 20th round of Chelsea people aren't listening anyway. Good job everyone! This has been a pretty tough week.

Some pics from yesterday:

 

 

Hey folks, hands up, butts back and down.

Evil Sister

Saturday's wod was Cindy's evil sister Chelsea. Same moves as Cindy but a different time arrangement-the 3 moves every minute on the minute for 30 minutes. The round you can't finish in the minute is your score. Out of the 19 that tried only four completed all rounds within the minute; Denny,Claudia, Adrienne(?) and Kara. Several more of us went the entire 30 minutes but came up short somewhere along the line of finishing all 3 moves in the minute.

Interesting thing is that some pr'd their Cindy rounds by the 20th minute. It's amazing how the clock can play games with us.

Ran across this nugget, again by visiting one of my favorite sites-Robb Wolf. Give it a read here

Today was also the first Saturday CrossFit Kids class. Those that took part were Mikey, Isabella and Madison. Great job guys!

On this day 39 of the burpee challenge things are getting interesting eh?