Crossfit Surf City

Great work to everybody who attended the CrossFit Surf City Running Seminar last Saturday. From this point forward, I don't want anybody to forget everything they learned on Saturday. So I would like you to take it upon yourself to work on your running form as part of your warm-up or on your own at home.  Below are three drills to do. We did all of them on Saturday. Ask me if you are unsure about which ones they are. I will also post this at the gym.

Running Drills
- Ball of foot hops with forward lean 3 x 3
- Wall Drill: 3 x 20 on each leg
- Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

Check out this website for some good graphics on proper running form. There are also some short articles that emphasize a lot of what we were talking about last Saturday.

http://www.newtonrunning.com/run-better/optimal-running-form

Wall drills at the running seminar 

Todays WOD:

Deadlift 1-1-1-1-1-1-1 reps

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Slimmer Doesn’t Always Mean Fitter

By GINA KOLATA

Published: February 3, 2010

Exercise physiologists encourage athletes to be aware of the point at which weight loss hinders performance.

http://www.nytimes.com/2010/02/04/fashion/04best.html

 
  
Shenanigans from Ray at Saturdays Anniversary party

Todays WOD:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Rest Day

Have a great rest day and enjoy the Super Bowl! Any predictions?

Running seminar today at 10am. If you are not planning on attending the running seminar but still want to work out we will be having a 9am workout like usual.

A great quote from one of the best American distance runners of all time

9am WOD:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Don't Be Misled By These Food Label Tricks

http://green.yahoo.com/blog/daily_green_news/280/nine-food-label-lies.html

The best way to avoid these food label tricks is to avoid processed foods all together and continue to shop the outside ring of the grocery store.

Todays WOD:  

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Makeup or Rest Day

Athlete Profile for Kim Steele

Renee and Kim just before the 5k Challenge

Age:  43

How long have you been Crossfitting for?  2 months

How did you find out about Crossfit? 
Renee Harris

Favorite WOD or movement: 
Situps

How do you like to spend your free time? Hobbies? 

Hanging with the kids, wakeboarding, snowboarding and boating

 Career:
Registered Nurse

Favorite Zone Food:
Chicken

Favorite Restaurant:
Italian

Biggest personal accomplishment from Crossfit or goal you hope to achieve because of Crossfit:

Better Shape!!

Favorite song to workout to:
Black Eyed Peas

Anything else you would like to say about Crossfit/ personal quote:

Thanks Anthony and Mel!

Mackerel Pizzaiola
------------------
2 whole mackerel, 1 1/2 to 2 pounds each
3 garlic cloves, chopped
1 Tbsp chopped fresh parsley
pepper to taste
2 tsp chopped fresh oregano or 1/2 tsp dried
2 Tbsp chopped fresh basil or 1/2 tsp dried
1 (14 oz) can Italian peeled tomatoes, drained and chopped

Preheat oven to 350F. Slash mackerel diagonally, 3 times on each side, 3/4
to 1 inch deep. Place fish in an oiled 13" x 9" baking dish. Cover fish
with tomatoes, garlic, basil, parsley and pepper. Bake 35 minutes, or until
fish flakes when tested with a fork.  Serve with pan sauce.
From: _365 Easy Italian Recipes_ by Rick Marzullo O'Connell

Jay with everybody's stuff at the 5k Challenge 

Todays WOD:

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

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Heard any strange health rumors? See if there is any truth behind them in an article published on Yahoo! called 8 craziest health rumors.

http://shine.yahoo.com/channel/health/8-craziest-health-rumors-573171/

The 5k Challenge at the pier 

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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5K Challenge Workouts

To everybody who ran the 5k on Saturday, great work! It was a good turn-out and a good start to our 5k challenge. If you have not run your 5k baseline time and would still like to be a part of the challenge, please talk to Anthony or Jay and figure out a time that you can run it and get your time recorded.

The workouts this week will be a 1 mile Time Trial and the Running Seminar on Saturday. To do the 1 mile time trial, get good and warmed up and then run 1 mile as fast as you can. It is best to do this outside on the street or the track. If you are limited, a treadmill can also work.  Record your time on your 5k challenge record sheets (If you don't have a sheet, email Jay). I would like everybody to try and do this in addition to their CrossFit workouts this week. So if you plan on working out 3 times, make this your 4th workout.

After this week, the workouts will be posted with a warm up and other information I have found to share with everybody.  Also, remember the running seminar being held this Saturday, February 6th from 10-2. No need to workout at 9 AM, you'll need the energy for the seminar. And remember you can bring one guest. Bring someone ready to get a good workout and learn a lot.

As we start running more, everybody needs to take care of themselves! Roll-out, roll-out, roll-out! You will learn some of the techniques during the running seminar, but in the mean time take a look at this article and watch the video. There a few good ones in there.

General Information:

http://www.askfitnesscoach.com/2009/10/foam-rolling-self-massage-for-healthy-muscle/

Todays WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

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Rest Day

For yesterday's 5k'ers take some time today to go through a light warmup, stretch out and use a roller if you have one. Great job everybody who came out for yesterdays run.

If your looking for some great deals at the grocery store check out Sprouts Market. They're having their grand opening right now and have some great deals on produce and meat. They have some specials that run through today and their weekly ad runs till the 3rd. Check out the link below to see what they have on sale. They're located next to the Kohl's on the corner of Brookhurst and Adams.

http://sprouts.com/home.php?goto=ad