Trick or Treat

Have a fun and safe weekend. Sugar raises insulin levels. Make sure you step up the protein and water intake this weekend.

Today’s WOD:

CrossFit I-5 Active Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Barbell for Boobs Fundraiser

There will be a Barbell for Boobs fundraiser at CrossFit Ethos in Laguna Hills tomorrow



CrossFit Ethos
23001 Del Lago Dr., Laguna Hills, CA 92653
info@crossfitethos.com
949.305.3334

The events starts at 9:00 a.m.

Today’s WOD:

CrossFit I-5 Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Are you hydrated?

Every organ, tissue, fiber and cell in our body depends on water to function properly. Over half of our body weight is made up of water. Drinking water is essential when achieving optimal health. Our body uses water to remove waste, maintain proper body temperature and lubricate joints. Here is a great video where you can check your current hydration level.



A couple common symptoms of dehydration is dry mouth, head or neck pain, dizziness or fatigue. Never wait until you experience dehydration symptoms to act. Be proactive. Drink plenty of water through out the day, even when you are not thirsty.

Today’s WOD:

12 Deadlift (135/105) / 6 Hand Stand Push Ups / 12 DB Cleans (40/30) / 6 Pull Ups – 7 Rounds for time

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Opportunity knocks..

I was once asked the question, “If all things were equal, would you be doing what you are doing with your time?” When I first heard this, I did not know how to respond. The idea of having, “ALL THINGS being equal” really changes the perspective. The hours I was working, the money I was making and the benefits I was receiving were all pretty good. The only problem was… I was not 100 percent passionate about how I was spending my time. I was not excited about going into work. I was learning a lot, but, I would not say I was passionate about it.



It’s easy to settle for what we get, instead of pursing what we really want.

How are you spending your time? Are you doing what you want with your time? If not..What is holding you back? This is your chance to start moving towards your goals. Start today. Start with what you have. Start small. Take a step of faith and write out some goals. Map out the necessary steps to turn your goals into reality.

Opportunity is all around us. It is usually disguised as adversity. Your dream job, your dream business, your dream home, will not show up on your door step unannounced. You need to work towards them. Your goals are attainable. It starts with you.

What will you do different today that will get you closer to your goals?

Today’s WOD:

4 Tabata (20 Seconds Work / 10 Seconds Rest) Rounds of:

Pull Ups / Box Jumps / Kettlebell Swings / Wall Balls / Push Ups / Kettle Bell Thrusters / 10 Yard Runs

Score total reps of all 7 movements

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

A great 10 minute investment…

Myofascial release is a form of soft tissue massage which involves stretching and massaging of the connective tissue (fascia). Self myofascial release can be a step in the right direction when it comes to improving your performance. Myofascial release can decrease chances of injury, improve range of motion and overall flexibility. As our muscles experience trauma we develop scar tissue which eventually leads to stiffness, poor flexibility and pain in our joints.



Foam rolling acts as a form of self massage and forces our bodies to relax while breaking down adhesion. Tennis or lacrosse balls can also be used for the same purpose. A ten minute session everyday will reap major benefits in overall training and well being.

Have you used your foam roller today?

Today’s WOD:

25 GHD Back Extension / 400 M Run / 25 Box Jumps – 3 Rounds for time

Then…

100 Push ups for time

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Sports vs. Life

Competitive athletes have specific skills and drills to help them get prepared for competitions. These drills mimic body movement, time duration and physical patterns that you would face during your event. The rules to the game are already set before the competition starts. You know exactly how far to run, how high to jump and when the event will start or end. These types of events require a very specific training called “Sports Specific” training.

What about real life? Do you know when a friend will ask you to help move? Can you predict when an emergency is going to happen?Life is unpredictable. We need to be ready for the unknown and unknowable. So how do you train for unexpected? It’s called CrossFit. The movements we practice at CrossFit I-5 involve your entire body. Routine is our enemy. We test the limits of fitness with high levels of intensity. We teaching our students how to efficiently move large loads, over long distances and do so very quickly.

Are you accomplishing this with your current program?

Today’s WOD:

Run: 200 / 400 / 200 / 400 / 200 – 30 second rest between rounds

Then…

2 Snatch / 3 Cleans (135/105) – 10 Rounds

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Benefits of compression gear

We often see athletes wearing compression type apparel during sporting events. We see football and basketball players even endurance athletes wearing compression pants, sleeves or shirts during competition. Are there real benefit to these products?

Below is a list of some the benefits you can experience with wearing compression related products before and after a hard training session.

1. Better control over your body temperature - Your body temperature must be maintained at proper temperature in order to operate at peak performance. Some compression gear can help increase and maintain your body temperature when it is cold or help keep you cool when it is extremely hot.

2. Increased blood circulation – Compression gear can improve blood flow so your muscles will receive nutrients faster and removes lactic acid more efficiently. An increase in blood flow will also help improve recovery time after your workouts.

3. Increased body awareness – Compression gear operates as a second skin. Wearing these products during exercise or competition can brings improvement to your body awareness. This is an important factor when you are staying active. Proper body awareness will improve performance and minimize chance of injury.

Have you tried to workout with compression gear?

Today’s WOD:

10 minutes to establish 3 RM Push Jerk

Then…

Max rep in 1 minute – OHS (95/75) / Kettlebell Swing (50/35) / Burpess – 1 minute rest – 3 Rounds

Score total combined reps for all three rounds.

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

A chance to shine…

I first saw this video on the CFLA blog. It is an amazing video. It’s the story of a kid that was given a chance to shine and took advantage of the opportunity.



Today’s WOD:

Do the Mobility WOD:



CrossFit I-5 Active Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Did you take your fish oil today?

Here is a great video of Dr. Barry Sears discussing the benefits of Omega 3 Fatty Acids. I recommend a fish oil produced by Carlson.



Today’s WOD:

CrossFit I-5 Active Rest Day

Check out the “Mobility WOD”

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Food as Fuel Class

Today we will be having our “Food as Fuel class”. I am very excited to spend some time with each of you in this class. Nutrition is the foundation to our program. The unforunate thing is most people are confused when it comes to this subject. This class will clear up a lot of the unanswered questions so you can begin your quest for peak performance. Please be prepared with any questions that you may have.



What confuses you about nutrition?

Today’s WOD:

10 Minute Muscle Up Work

Then…

60 Mountain Climbers / 30Pull Ups / 30Push Ups

800 M Run

60 Mountain Climbers / 30 Pull Ups / 30 Push Ups

400 M Run

60 Mountain Climbers / 30 Pull Ups / 30 Push Ups

200 M Run

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Who is Steve Nadal?

Steve Nadal is a one of the founding members of CrossFit I-5. His first experience with CrossFit was two and half months ago. His first attempt at the CrossFit I-5 Baseline workout was a little under 12 minutes.

Since then.. Steve has been very determined to improve. He has stayed diligent, he consistently shows up, he asks questions and is focused on perfecting the basics. He has been very teachable with an awesome attitude. Steve will not exchange improper form for a better time. Steve recently re-tested his baseline and had a 60+% increase in his performance. He finished the same workout in a little over 5 minutes. He also took the Level 1 Fitness Test and did an awesome job testing his newly learned skills.

Steve is a long time mortgage professional, father of three, part time soccer coach and a committed CrossFit I-5 athlete. Steve’s passion is in teaching and hopes to pursue a career as a University level coach. He has is currently implementing what he is learning at CrossFit I-5 into the soccer program he is currently coaching.

We are very excited to see his continued progress! Great job Steve!

Today’s WOD:

Max Rep Bench Press (Body Weight) x 3

Then…

7 – Lateral Jump Burpess / 6 Deadlifts (225/180) on the minute – 12 Minutes

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Register for “Food as Fuel”

Nutrition is the foundation of an effective health and fitness program. How well you fuel your body will determine how quickly your see the maximum results from your hard work. Nutrition effects your body composition, performance, sleep, and many other components of everyday life.

Here are some simple tips to kick start a nutrition program.

1. Start every meal with a palm size of a lean protein.
2. Fill your plate with at least two fist fulls of colorful vegetables
3. Add in a 1-2 thumb size portion of good fat (avocado, almonds, olive oil, etc)
4. Have a well balanced snack between every meal.

How was your last meal structured? What adjustments will you have to make to your next meal?

Learn more about proper nutrtion at our “Food as Fuel” class on 10/22/10.

Today’s WOD:

5 x 200 M – 30 second rest between rounds. Hold your time within 2-3 seconds

Then….

Power Clean – 3, 3, 3, 3, 3

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Westside Barbell..

Tai spent the weekend with Louie Simmons from West Side Barbell… We are very excited to implement this training as part of our program. This is a great video explaining explosive power in combat sports.



Today’s WOD:

Max rep weighted pull up x 3

Then…

9 Thrusters (135/105) / 400 M Run / 18 GHD Sit ups / 3 Rounds for time – 1 minute rest between rounds.

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

The Front Squat

The front squat is a movement where the weight (barbell, kettle bell, medicine ball, etc) is held in front of the body, across the clavicle or deltoids. This movement is very functional because whenever we carry an object, it is typically carried in the frontal plane.



Practicing the front squat will improve your mid-line stability, because your torso is required to stay erect in order to complete the lift. The front squat has positive carry over to other movements we practice in class, such as, cleans, thrusters, wall ball, back squat, vertical jump, etc.

What other movements would you like to master?

Today’s WOD:

Front Squat 5×5

Then…

400 M Run

21 / 15 / 9

Pull ups
Push Ups
Squats
3 Rounds

400 M Run

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Practice gymnastics…

Today’s WOD:

CrossFit I-5 Active Rest Day

CrossFit I-5 Academy of Elite Fitness

What about abs?

Here is a great video that explains “Mid-line stabilization” and the CrossFit approach to developing abs…



Today’s WOD:

CrossFit I-5 Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

What do you fear?

Eleanor Roosevelt said “Do one thing every day that scares you.”

Just hearing this quote makes me feel uncomfortable. I know from experience overcoming fears can be an awesome experience and stepping out of the comfort zone leads to good things. It allows us to be free from fear. We also learn about ourselves in the process. Get out of your comfort zone today. It will create a rewarding and memorable experience.

What is one thing that you fear doing?

Today’s WOD:

Level 1 Fitness Test

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Why Snatch?

One of the major benefit of Olympic weightlifting is the amount of muscles used in a single repetition. The Snatch, Clean and Jerk recruits the use of every muscle in the body to work together at one time. Studies have shown a consistent Olympic weightlifting program can lower resting heart rate, increase lean muscle mass, lower body fat percentages, improve sport performance and vertical jump ability.



The Snatch is a very technical skill that requires time to develop and master.

What part of the Snatch do you find the most challenging?

Today’s WOD:

Hang Snatch 5 x 3

Then..

9 Ball Slam (30/20) / 7 Supine Ring Pull / 12 Wall Ball (20/14) – 10 Rounds for time

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Be passionate..

Your goals are now identified. What’s next? Whatever your goal is, it will require passion, commitment and focus to turn these goals into reality. So how do you know if the work you are doing is paying off? It’s pretty simple… Measure your progress over a period of time.



Hopefully you will find, measurable progress in a reasonable amount of time. We often get so caught up in our daily activities we forget to review our productivity. This applies to personal, business, family or fitness goals. A good question to ask yourself is: “Is what I am doing right now bringing me closer to my goal of ______ ?”. If the answer is yes… You are on the right track.

Good things take time. Work at improving everyday. Be passionate. Be optimistic. Be diligent. Stay motivated.

What is one goal you are working to achieve in the next 12 months?

What would you like to achieve?

What would you like to achieve? Most people have a major goal or two that they want to accomplish. For some people it maybe starting a dream business. For others it may be buying a new house. For others it maybe participating in a certain athletic event. What is holding you back from achieving your goal?



Here are 6 steps to help you get started on achieving your new goal:

Determine your present position
Decide what exactly you want to achieve
Identify potential obstacles
Create a simple game plan
Identify your team
Work on it everyday
Today’s WOD:

3-6-9-12-9-6-3 / Push Jerk (135/105) – Do 25 air squats between rounds

CrossFit I-5 Academy of Elie Fitness Mission Viejo, Ca.

Register for the October “Food as Fuel” Class.

CrossFit I-5 will be having a “Food as Fuel” class on October 22, 2010 at 5:30 – 7:00 pm.

This class is designed to give you a better understanding of how the food you eat effects your performance, body composition, sleep and metal sharpness.

We will also discuss the details and benefits of the Zone and Paleo nutrition plans and go over the best options based upon your current lifestyle and goals.

Please call the front desk to reserve your spot or if you have any questions regarding this class.



Today’s WOD:

7 Pull Ups / 9 Dumbbell Cleans (50/35)- 7 Minute AMRAP

Rest 3 Minutes then..

12 OH Lunge (95/75) / 500 M Row – 3 Rounds for time

CorssFit I – 5 Academy of Elite Fitness Mission Viejo, Ca.

A better way to run…

Today’s WOD:

CrossFit I-5 Active Rest Day..

CrossFit I-5 Academy of Elite Fitnes Mission Viejo, Ca.

Be like a wheel..

This is an awesome video. It is a simple explanation of the pose running technique. Running is a skill. It takes time to develop. Just like any other movements… Practice, Practice, Practice!!



Today’s WOD:

CrossFit I-5 Active Rest Day..

CrossFit I-5 Academy of Elite Fitnes Mission Viejo, Ca.

Decide…

Dictionary.com defines the word, “Decide” as: “The act of or need for making up one’s mind”



Whatever you want in life, is available to you. It is really just a matter of making a decision you are willing to do whatever it takes to make it happen.

Now let’s be clear on this… You got to do you part and be willing to for it work. I once heard that if you want to be successful, you need to be like an ant. An ant is small, but very persistent. You never see an ant sitting down or just hanging around. Ants have a purpose. They work with a mission in mind. Ants do not retreat or surrender. They surround themselves with like minded friends. If you try to stop or slow down an ant they will go around you or over you. They will always find way!

What is one fitness goal you have always wanted to achieve? Be like an ant and go to work on it.

Today’s WOD:

Push Press 5×5

Then..

3 Minute Row TT (All out effort) / 1 Minute Rest / 3 Minute Row TT (All out effort) / 1 Minute Rest / Tabata Lunge (20 sec on / 10 off lunge) 8 rounds

CrossFit I-5 academy of Elite Fitness

Pictures are worth a thousand words..

“A picture is worth a thousand words”. I am not sure where this saying comes from. The person that came up with this phrase was pretty conservative.

Pictures freeze a moment in time. In a split second, you can capture the joy, the agony, the celebration, the sadness, the laughter or the crying of a special moment.

I was recently looking at some older pictures and it’s a amazing how a few simple pictures can change your views of the present. Looking back from where you were, compared to where you are is an amazing experience. Looking at old photos will help you see your progress. Pictures can serve as milestones in your life.

I find that we are often surprised by our physical appearance in old photos. Our bodies change. Our styles change. Our surroundings change. Our lifestyles change. You can even see how are attitudes change.

Take some pictures of your daily activities… Take photos of something you enjoy today. Take a picture and record this moment in time and look back on it in the future.

Today’s WOD:

Power Clean 5 x 3

Then…

800 M Run / 75 Squat / 400 M Run / 50 Kettlebell Front Squat / 800 M Run / 75 Squat

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Growing up..

In the book, “The E-Myth”, by Michael E. Gerber, he states there 3 phases to a business’s growth: Infancy, Adolescence, and Maturity.



These phases are similar to being a student of CrossFit. When you first start, you will go through a stage of discovery. You hear new terminology and see new movements. Once you have a general understanding of CrossFit, you start to experiment with what you have learned. You try new movements and begin to challenge yourself a little more. Once you have figured out the basics and understand what works (and what doesn’t), you begin to demonstrate and teach what you have learned. This process is ongoing, because there is always something new to learn.

CrossFit is a process. Jump in and have fun learning. Do not rush the stages of growth. Growth happens by being patient and persistent. Ask questions, be fearless and visualize your end results.

Where are you in this learning process?

Today’s WOD:

15 Minute Gymnastic Work

Then..

6 Shoulder to Over Head (155/125) / 9 Knees to Elbows: On the minute – 12 Minutes … 5 Burpee penalty for each incomplete round

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Who is Amy Palmiero-Winters?

She was born two pounds, six ounces. At age 8 she fell in love with running. At 18 she was in a motorcycle accident. She had 25 operation in 3 years trying to save her lower left leg. At 21 her leg was amputated. She was told she will never run again…



She is now 37 and a single mother of 2.

In competition she runs 130 miles in 24 hours. She is an inspiration. Nothing is holding her back.

Today’s WOD:

Baseline Re-Test or Deadlift 5 x 3

Then…

Ring Dip / Box Jump – 10 / 15 / 25 / 15 / 10

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Sugar addiction…

Sugar is a substance that has negatively impacting our health and wellness. The average American consumes about 3 pounds of sugar per week. To put this into perspective, in the early 1900′s the average American only consumed about 5 pounds of sugar per year.

Consuming sugar increases insulin levels and eventually leads to fat storage. Considering one out of every three Americans are suffering from obesity, the need to control our sugar intake is at an all time high.



Many believe this increase in sugar consumption can be viewed as addiction. Part of the reason for this is because the more sugar you consume, the more you crave it. Sugar as an ingredient is fun to enjoy once in awhile, over indulging can cause many health problems, both in the short term and the long term.

Take some time to read the label on the food you eat and ingredients you use. Sugar can be found in many forms and in all types of packaged and processed food.

Be wise and choose carefully what you consume. Try to keep your grocery carts along the perimeter of the grocery store and choose to minimize foods that have long shelf lives. Most foods found in the isles are full of sugar and other ingredients that are harmful to your health.

Today’s WOD:

Baseline Retest

Then…

7 HSPU / 14 KBS (50/35) / 21 Double Unders – 12 Min AMRAP

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

The Snatch

The Snatch is the other lift in the world of Olympic Lifting. The snatch is a very big test of athleticism. The snatch requires a feat deal of strength, balance, flexibility & coordination. The snatch is a lift that moves a weight from the ground to overhead. It is very complex because the the athlete jumps underneath the bar and catches the weight in the bottom of the over head squat position. This movement takes time to develop and master.



This weekend there will be the CrossFit / USAW Weightlifting Open.

Click here to watch the event live.

Today’s WOD:

CrossFit I-5 Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca

CrossFit USAW Weightlifting Open

The clean and jerk is one of the two lifts in the world of Olympic Lifting. The clean and jerk is a very technical lift that allows a person to bring maximum weight from the ground to over head.

This weekend there will be the CrossFit / USAW Weightlifting Open.

Click here to watch the event live.

Today’s WOD:

CrossFit I-5 Rest Day

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca

Hands on experience..

Learning is a process… I once heard a person learns 30% of information from what they hear and 50% from what they see. There is also another aspect of learning, learning from what experience. Implementation and hands on experience is a big piece to the learning puzzle.

This applies to every areas of our life. When a student graduates from college they do not know everything about their new career. At the point of graduation, the student knows just enough to get started. They will learn more as they gain experience and being involved in the new field.

This is how fitness and nutrition works. You can only gather a limited understanding through seminars, books and videos. The full learning experience comes when you begin to implement what you have seen or read about. So how do you get started?

Here are a few tips when you begin implementing a new training or nutrition plan:

1. Be patient – G0od things take time.
2. Ask questions – Find an expert that can guide you.
3. Have fun - Change is difficult. Learn to laugh at yourself.
4. Be Bold - Just go for it. Many people are timid when it comes to trying new things. Jump right in and start working for results.

Today’s WOD:

15 Min – GHD and Reverse Hyper Work

Then..

Pull Ups / Back Squat (135/105) 10/20/30 – 400 M run between rounds

CrossFit I-5 Academy of Elite Fitness Mission Viejo, Ca.

Tip of the iceberg

Only 1/8 of an iceberg can be seen above the water. The other 7/8 of it is hidden below the surface. This is where the term “Tip of the iceberg” comes from. People use this phase to they are trying express that their is a bigger picture than what you actually see on the surface.

This is very similar to CrossFit. Many people first hear about CrossFit through a friend that tells them how sore they are from doing this new workout. Once you have had a chance to try an actual CrossFit workout, you soon find out that there is a whole new world to fitness. There are so many different and fun movements to try and learn.



We teach movements and skills that take time to develop. Some of the gymnastic and Olympic lifting movements we teach takes months and even years to learn. There is a community of people around the world that is pushing the limits of fitness. People are getting stronger and faster. CrossFit is a lifestyle. It is a journey. CrossFit is the lifelong pursuit of achieving an elite level of fitness.

Where are you in your CrossFit journey?

Today’s WOD:

10 Minute Gymnastic Skill Work

Then..

250 M Row / 25 Push Ups / 400 M Run / 9 Sumo Deadlift High Pull – 3 Rounds for time

CrossFit I-5 Academy of Elite Fitness