CrossFit SoCal Member Forum

Thanks CrossfitSocal!!!

markbeaumont — Sat, 27 Feb 2010 11:18:33 GMT

Ok- I didn't make it in this week to do the WOD's because I went to Mammoth on Monday early morning. It was a last minute decision on Sunday afternoon to chase some fresh pow.

I ran 12 miles on Sunday with the fast Cardiff group. We got to Mammoth about 11:30 on Monday with 11in. of fresh and it was blue skies,no wind and empty! Skied hard for a half day and headed to happy hour.

The next morning I felt fine... not the usual got run over by a semi feeling. We rallied early and My own personal WOd was to ski Avalanche Chut #1 non stop- fast and clean. I always have to stop because the legs are burning, sucking air, etc...

This time I smoked it top to bottom.

I feel 7 months of crossfitting including the oly lifts allowed me to ski my ass off for 3 days without the usual total body soreness. The strength in my core and legs helped tremendously.

Thanks cfsocal for getting me into great 'real world' shape.

I am back on the wods next week. La jolla Half is in 8 weeks-- sub 1:30 is the goal.

Forum: CrossFit SoCal Community

For Sale - Kettlebells, Dumbbells, Weight Bag, Workout Bench

Alicia — Wed, 17 Feb 2010 04:44:22 GMT

Hi everybody -

We're cleaning out the garage and selling some things we don't use/need anymore. I'll probably put these up on craigslist this weekend, but I thought I'd see if anybody here wants any of these first.

I can bring them to CFSC if anyone's interested. You can e-mail me at aliciaanthony@cox.net.

Thanks!

-Alicia

Forum: CrossFit SoCal Community

Shoes change how we run . . .

Ayo — Wed, 27 Jan 2010 23:38:44 GMT

The link below is from the BBC News article (based on a findings presented in the journal Nature) on how shoes may have changed how we run. I think my favorite quote from the article was from David Lieberman of Harvard University: Striking the ground with your heel is like someone hitting your heel with a hammer with up to three times your body weight . .

http://news.bbc.co.uk/2/hi/science/nature/8483401.stm

Forum: Health and Fitness

Robert's Food Log

zalza72 — Mon, 25 Jan 2010 21:12:22 GMT

1/25/2010

Breakfast @ 10:30

4 Protein Blocks egg beaters
1 Protein Block cheese
4 Carb Blocks cantelope
1 Carb Block blackberries
5 Fat Blocks almonds

Snack @1:30
2 Blocks Zone Bar

Lunch @ 2:30
3 Protein Blocks Shrimp
6 Fat Blocks Avocado

Dinner @ 6:15
3 Carb Blocks Artichoke
3 Protein Blocks Chicken
3 Fat Blocks Olive Oil

Snack @ 8:00
2 Blocks Zone Bar

Total: 15 P 12 C 18 F

Forum: FOOD LOGS

San Diego Indoor Classic (Rowing Race)

Krista — Tue, 19 Jan 2010 21:30:03 GMT

San Diego Indoor Classic - ergometer race - Saturday, January 30, 2010

Monday, January 11, 2010 New Update:

- Categories ('Event List' Tab) are being changed to include Masters Lightweight and individual Coxswain categories.

- The IIRA (International Indoor Rowing Association) rulebook states that the Lightweight classification is as follows:
   Men - 165 lbs. / 75 kgs and under
   Women - 135 lbs. / 61.4 kgs and under

- To clarify the cutoff dates on Regatta Central (https://www.regattacentral.com/index.jsp) the following is provided:
   Entry fee will increase from $20.00 to $30.00 after midnight on Jan. 24, 2010.
   Online entry cutoff date will be midnight on Tuesday, Jan. 26, 2010.
   DAY OF RACE REGISTRATION: Day of race registration MUST BE COMPLETED BEFORE 10:00 AM (NO EXCEPTIONS.)

- Any entries after Jan. 26 (day of race) will be placed in heats at the end of the regular scheduled events and will not be counted in any award presentation, but will count towards Crash B qualifications.

Forum: Events

Moving to town!

don — Mon, 18 Jan 2010 21:32:09 GMT

Hi! My name is Don - I am moving to San Diego from Indianapolis in Feb... I am currently a level 1 trainer - and rowing coach. I used to train at TitanFit in Indy, now i spend most of my time coaching High School rowing (and our oly lifting winter training)

I contacted Krista about the gym because I will need a crossfit gym when I get there... my office is near miramar and will be looking for a place to move in, around or before march 1.

I am looking forward to meeting everyone in the gym - I am in contact with one friend from when I lived there during my Navy days, but can only seam to find one remaining contact in the area.

any advice on moving to San Diego or where to live would be great - last time I moved to San Diego all my possessions fit in a seabag!

Forum: CrossFit SoCal Community

La Jolla Half- april 25th-free beer after the race!

markbeaumont — Sun, 17 Jan 2010 19:40:25 GMT

I am already registered for this half-marathon. It sells out fast and the price goes up Feb 5th.

Does anyone want to run/race it?

I am planning on running the Torrey Pines hill once per week as part of my training. In order to do well in this race you have to 'own' that hill>>>

who's in???? Don't forget that you get a free post race party with FREE Beer!!!!

I live close to the start of the race. Anyone is welcome to park at my house and we can do an easy jog/warm-up over to the start at the Del Mar fairgrounds.

I would also be happy to host a post race bbq/beach party. I live a block off the beach on 25th st.

Did i mention the free BEER post race party???

Forum: Events

Thermodynamics

Krista — Fri, 15 Jan 2010 22:34:40 GMT

A great article summing what we already knew about good calories vs. bad calories.

http://www.proteinpower.com/drmike/metabolism/thermodynamics-and-weight-loss/

Forum: Nutrition and Fuel

Lost wedding Ring - help!

jlepine — Tue, 05 Jan 2010 06:10:37 GMT

At last night's 4:30 class I seem to have lost my wedding band. It is an IRON ring and reads Tiffany & CO Elsa Peretti on the inside. The ring looks pretty worn and isn't shiny except for the inner ring with the writing on it.

It was last seen on the cubbys near the door but I'm not sure where it is.

Please help me find it. Call me if you find it or leave it with a trainer and I will pick it up.

Thanks!
Jeffrey Lepine
619-746-0346

Forum: CrossFit SoCal Community

Definition of "Max"

Bahador — Tue, 05 Jan 2010 02:17:27 GMT

What is the definition of max?

Google says "to reach the limit at which nothing more is possible" but within the realm of CrossFit I have to question this.

I will use myself as an example. Take the dead lift, which is by far my strongest lift. I hit my one rep max last week at 325# in a brief moment of retard strength and it got me thinking. I can do 225# and preserve good form. I can do 275# with decent but not perfect form. I can do 300# and my form begins to fall apart. I can hit my max and risk injury with terrible form.

It gets me thinking every time I see a lift on the white board and I work for my max. On almost every lift my form degrades very noticeably towards my max. Some more than others. Bench press, for example, is pretty easy to maintain good form. Overhead squat, on the other hand, is quite difficult for me.

So where should I draw the line when the white board tells me to do my max? I would posit that the definition of max, in this case, should be the most amount of weight you can push through while maintaining proper form. Once the point is reached where you are sacrificing form for more weight, you should stop... right?

Forum: Program

Orange County Crossfit Throwdown Jan 8-9, 2010

David — Tue, 29 Dec 2009 22:09:34 GMT

I just saw this a few minutes ago.... It's sold out but they do have a waitlist

http://octhrowdown.eventbrite.com/

Sounds fun though

Introducing the 1st Annual 2010 Orange County CrossFit Throwdown. This comp is open to all athletes, CrossFit Affiliates and CrossFitters regardless of where you live. The comp will comprise of four brutal workouts over the course of two days. These workouts will be programmed by the legend James OPT FitzGerald. James won the CrossFit Games in 2007 and is widely considered to be one of the premier strength and conditioning coaches on earth. You can bet that the workouts will be varied and constitute a thorough test of an individuals fitness level across broad time and modal domains. In other words expect to be tested like never before both physically and mentally. The workouts will be held secret and not released until one day prior to the event. There will be a mens and womens open, intermediate, and masters(42 and over) divisons, as well as an overall affiliate winner.

Forum: Events

CF Football total rankings

Ted — Tue, 29 Dec 2009 20:47:50 GMT

FYI. You can use this to get an idea of where you're at with the CF Football or CF SoCal Total...

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Forum: Program

ok- i got more questions...

markbeaumont — Mon, 21 Dec 2009 01:07:03 GMT

How does SoCal correlate with the main CF Wods?
How do you decide on the daily/weekly WODs?
How do you outline training/tests for CF qualifiers/games?

I am just curious....dont worry no drama here.... or other motives....just a 'green' cf'er trying to learn some more.

No rush needed on the answers either... and any input or comments are welcome ....

Happy Holidays!!!
Cheers!!!
MB

Forum: CrossFit SoCal Community

Screw Paleo, Screw Zone...I'm on the 70's Big Diet Now

Krista — Thur, 10 Dec 2009 19:41:04 GMT

Check it out.

http://70sbig.com/?page_id=7

Forum: Nutrition and Fuel

SoCal Sectional March 13-14th

Jesco — Thur, 10 Dec 2009 18:36:27 GMT

Just saw that CFSC is hosting the sectionals for the socal region on March 13th and 14th. Congrats you guys!

Forum: Events