Ninja’s Notes: 7 August 2017

Patience & Persistence

This is something that I’ve been really thinking about over the past few months while watching you all get your fitness on. It’s also something that I preach when coaching. No matter the level of the athlete, member, client, or whatever you liked to be called, there are two key ingredients that must be present in order to grow and succeed: patience and persistence. There are those that have the ability to pick up movements within the first 5 minutes, and there are those who may take years. What we all need to remember is that we can all improve in some way whether it’s the elite athlete focusing on consistency and increasing work capacity, an intermediate athlete adding more weight to their lifts, or a beginner athlete increasing their body awareness.

With this work comes the understanding that what we do takes time, heck, everything in life worth anything takes time. You must have patience and know that there will be days where your body and mind are aligned and your workout goes fantastically. Other days where you will feel disconnected. However, you must refuse to give up. This is where persistence comes in. You know you can be better and do better, which is why you keep coming back. Don’t let that one thing, movement, day, person get in your way. Come back into the gym and tackle that movement. You make that bar your bitch!

A memory from my competitive gymnastics days popped into my head while pondering this topic. Balance beam was my favorite event. (Who thought telling young girls that doing flips, spins, and leaps across a 16 feet long, 4 inches wide, 4 feet off the ground piece of wood was a good idea?!) It was scary, but I loved the challenge. I loved how it made my body and mind feel. I remember first learning my “series”, which was two back handsprings in a row. I can’t even count how many times I fell, or my foot slipped and I crashed to the mats, or I “crotched” the beam. There were so many. However, looking back, I never realized how brave I was to get back up on the beam to try it again. I never realized how persistent I was to master this movement.

This is how I see all of you. Your continuous drive to come in and improve your body and mind inspires me every day. Sometimes you may cry, sometimes you may get angry and throw shit, and sometimes you may just sit in a corner to have a moment with yourself, but you do not give up. So, with this month’s “Ninja’s Notes” I want you all to know how much I appreciate your dedication, loyalty, and persistence to be better people, and I am beyond grateful that you choose to do it at CrossFit Santa Barbara.

Love,
Coach Ninja xo

Monday, 8/7

Monday, 8/7

Post-WOD madness.

I. Warm-up

Coach’s choice

II. WOD

“Zeppelin IV”*
7:08 (When the Levee Breaks) – Row for calories
then
5:33 (Whole Lotta Love) – 4 Strict HSPU & 4 Chest-to-bar pull-ups
then
4:48 (Over the Hills and Far Away) – Burpee box jump overs
then
2:25 (Immigrant Song) – Double-unders

*This is a WOD that Coach Casey and Ninja created a few years ago. 🙂

III. Optional

3-position snatch: mid-thigh, knee, floor
Try to get a little more weight than last week.

Athlete of the Month – July

Athlete of the Month – July

Ms. July – Kelly Scott!

Our latest Athlete of the Month is the one and only Kelly Scott! We love having her at our gym. She brings a level of focus, drive, and desire to learn that we as coaches love to see. Congrats, Kelly! Here she is in her own words:

“My introduction to CrossFit happened when my co-worker, Casey Nelson, began to question (or ridicule) my choice of long distance running as my primary exercise. Sure, I was dealing with knee injuries most of the time which often prevented me from playing my competitive sport of choice (tennis), but I really figured as a 40 something year old athlete I’d already seen my best years, physically speaking, and I should just be happy to be competing in races and tennis tournaments sometimes. Eventually I dropped in to a community class or two but in early 2015 I started CrossFit in earnest and was immediately hooked by total inability to do pretty much all of it! CrossFit has a unique way of exposing all your weaknesses and boy were there many. As Casey loved to regularly point out – I couldn’t even squat to parallel for the longest time!!

But I was determined to meet this challenge and over the course of the next couple of years I slowly improved, and I discovered that CrossFit made me a better and healthier athlete. With all the strength training I found I was running faster, was stronger on the tennis court, and injured a lot less. When I started to dial in my nutrition earlier this year with the help of so many at CFSB (Ashley, Julian, Janyce, Casey, Naomi) I really started to see my performance improve.

The coaches and community at CrossFit Santa Barbara have been such an amazing support to me and all the athletes who choose to get their sweat on at CFSB. I love that there’s no judgment about where you are on your fitness journey, and that everyone is encouraged not to compete against the person next to you but to just get a little bit better than you were yesterday. For me, CrossFit and weightlifting have become an essential part of my life both physically and mentally. What better way to get through a work day then to lift heavy stuff during your lunch break or after a day at the office! So, a big thanks to all y’all at CFSB for being awesome and helping me to get a little better each day. I still have so much to improve upon (ahem, gymnastics skills….), but I can now squat for real!!”

Thursday, 8/3

Thursday, 8/3

Coach Janyce going over snatch positions with the class.

I. Warm-up

Gymnastics complex, 2 x 10:
Shoulder activators
Strict pull-ups
Push-ups
OHS w/PVC
Strict knee raises
Good mornings

II. Lifting

Bench Press
1×2 @ 65%
1×2 @ 67.5%
4×5 @ 77.5%

III. WOD

AMRAP 20:
50 Wallball Shots, 20/14#
50 Double-Unders (150 singles)
40 Box Jumps, 24/20″
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees

IV. Optional

Plyometric Training:
EMOM 5
4 box jump overs
24” – 30” – 24” – 30”

Wednesday, 8/2

Wednesday, 8/2

These two ladies were ready to go with their wrist wraps before they even stepped inside the gym today! They then proceeded to rock some deadlifts and power cleans!

I. Warm-up

Coach’s choice!

II. Lifting

Front Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5 reps @ 77.5%
#6: 5 reps @ 77.5%

III. WOD

EMOM for as long as possible
3 Power Snatches (135/95)
4 OHS

Increase weight 20 pounds every 6 rounds

IV. Optional

Flight training to 60

Tuesday, 8/1

Tuesday, 8/1

Team work makes the dream work. CC cheering on Steve as he’s going for an all out sprint for 500m.

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77%
#4: 5 reps @ 77.5%
#5: 5 reps @ 77.5%
#6: 5 reps @ 77.5%

III. WOD

AMRAP 12
10 Power Cleans (135/95)
10 Burpees

IV. Optional

10 minutes on assault bike for max calories. Each calorie counts as a rep. Yay!

Monday, 7/31

Monday, 7/31

A big THANK YOU to everyone that came out to celebrate our 9 year anniversary with a fun beach WOD and yummy BBQ!

I. Warm-up
Coach’s choice + Burgener Warm-up

II. Lifting

A. Spend 12 min working up to a heavy single of the Snatch (full) complex: mid-thigh, knee, floor

B. Spend 12 min working up to a heavy single of the Clean (full) complex: mid-thigh, knee, floor

III. WOD

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round. Use a 20-lb. ball for both exercises.

Modification is 2 pull-ups and 2 push-ups for every muscle-up.

Friday, 7/28

Friday, 7/28

Please note that the gym will be closed on Saturday as we will be at Leadbetter Beach celebrating our 9 year anniversary! Come join us at 10am!

I. Warm-up

Coach’s choice!

II. Lifting

Shoulder press
6 x 5 @ 70%

III. WOD

EMOM 7
Unbroken Hang Squat Cleans (HSC) and jerks. If you break the WOD is done for scoring purposes, but keep working for the rest of the seven minutes. Note round that you broke on in the score, and the total number of rounds in a the notes.

Min 1: 7 HSC+ 1 Jerk (185/35)
Min 2: 6 HSC + 2 Jerks
Min 3: 5 HSC + 3 Jerks
Min 4: 4 HSC + 4 Jerks
Min 5: 3 HSC + 5 Jerks
Min 6: 2 HSC + 6 Jerks
Min 7: 1 HSC + 7 Jerks

Thursday, 7/27

Thursday, 7/27

We celebrated 9 years as an affiliate this year, so let’s now celebrate YOU, our lovely members, with an anniversary BBQ potluck and team beach WOD! Flyers are posted around the gym and an invite is going around on Facebook.

Details:
When: Saturday, 7/29 @ 10am
Where: Leadbetter Beach

CFSB will provide the protein and beverages, you provide the sides! Be sure to wear your swimsuits because y’all will be getting in the water! Any questions, please contact Coach Rachel at rachel@crossfit-santabarbara.com. See you there!

I. Warm-up

Coach’s choice!

II. Lifting

Bench press
6 x 5 @ 70%

III. WOD

30 Wallball shots
then,
3 Rounds for Time:
600m Run
20 Dumbbell snatches
then,
30 Wallball shots

IV. Optional

50 HSPU for time. Make good choices.

Wednesday, 7/26

Wednesday, 7/26

Coach Baker working with his private client, Matt. Coaches and trainers: If you’re looking for a spot to train your clients, let us know!

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat
6 x 5 @ 70%

III. WOD

Complete as many rounds as possible in 7 minutes of:
•50 double-unders
•10 overhead squats, 135/95 lb.

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.