21 June 2011
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Faith’s Answered Questions #2: Is this CrossFit Ventura or West Coast Strength and Conditioning?

written by Faith Reynado

FAQ #2: So is this CrossFit Ventura or West Coast Strength and Conditioning?

1. First…what exactly is West Coast Strength and Conditioning?

West Coast Strength & Conditioning is who we are. The name represents the highest standard of professionalism, excellence, and quality in all of our offered services to help our wide range of clientele succeed in improving their fitness and health. Our services range from personal training, group training, athletic team conditioning, CrossFit group classes, personal programming for clients in and outside of the gym at various locations, nutritional counseling, and body fat analysis. WCSC is Ventura's premier training facility and is home to the largest community of fitness enthusiasts in the county.

2. How does CrossFit Ventura come into play here?

CrossFit Ventura is the name of the Group Class Program offered here at West Coast Strength & Conditioning for general fitness and health goals. It is a tremendous, results-producing program for our clients and is at the heart of our fitness community. We are a registered CrossFit affiliate through CrossFit Inc; however,we do offer many services other than our CrossFit Group Classes, such as those we mentioned before, through WCSC.

3. So…is this CrossFit Ventura or West Coast Strength and Conditioning?

That's like asking if you live in Ventura or California? And if you’re involved in CrossFit group classes, the answer is both!


"Breathing" by Mike Burgener

Strength & Conditioning 

For time:
50 perfect Kettlebell Swings
5 heavy Push Presses
rest 5 seconds
Run 50m @ 97%
rest 4 minutes

Post notes to comments. 

1 April 2011
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The Weekly Recap


New in the Community:
Welcome Theo Tulle, John Kanny, Jeri Armstrong, and Lupe Zamora to our community!! These folks are putting in some hard work to get more fit and healthy and we're excited to help them achieve their goals! 

Exceptional Performance of the Week:
Congratulations to all of you who decided to re-do Sectional WOD #1 last weekend and got a PR! The week's biggest improvement was made by Craig who increased his final score by 32 reps!

Time Capsule:

"Setting Yourself up For Success: Arousal Regulation" - April 2009
    Tips for regulating your arousal appropriately for training.

"Don't Think, Just Focus" - April 2010
    There is a difference between focus and thinking. It may surprise you to learn that the best athletes are really good at not thinking (or maybe that isn't so surprising…)


Part 1 and Part 2 of interview with Gymnastics Coach Jeff Tucker on developing strict movements before adding momentum.


Double Unders:
30 sec on/30 sec off x 6
15 sec on/45 sec off x 4
3-Rep Power Snatch
50m Sprint @ 97%
Walk 4 minutes x 5

Post notes to comments. 

28 March 2011
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CFV Intramural Soccer!


Fitness in 100 Words (courtesy of CrossFit.com):

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports!

We train everyday to increase our level of fitness and prepare for any physical challenge that may come our way. We choose to use functional movements that are safe, natural, multi-jointed, and enable us to move large loads over long distances quickly. In short, we train as athletes! With CFV Intramural Games, we take our dedicated community and lively environment to new heights when we learn and practice a different sport with our fellow CrossFitters.

If you love a good backyard game, or wish you could try a sport that you just never gave a chance, join us this Saturday at 11:00am right up the street at Arroyo Verde Park for a good old fashioned game of SOCCER!

We'll see you on the field!


Burning Runner: Let's Talk Fish Oil


Box Jumps @ 32"/24"; 10 reps x 3; rest 30 sec b/t  sets
Tabata Box Jumps @ 20"/14" (low score)
A1. Bench Press @ 30X0; 5, 4, 3, 2, 1; rest 2 min
A2. Weighted Pull-up; 1, 1, 1, 1, 1; rest 2 min

Post notes to comments. 

23 March 2011
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What is Paleo?

WCSC Cheer

written by Stephanie Vermeychuk

Now that we are a week or so in to our Evolution Challenge, people are coming up with some great nutrition questions.

“Is it ok to eat spaghetti squash?”
“How much protein should I eat?”
“What should I eat before a workout?”
“How long should I wait after eating to work out?”
“What’s all this Paleo stuff about, anyway?”

Wait a minute! That last one is sort of important…

Those of us who have espoused the Paleo lifestyle don’t even give it a second thought, and it’s important to remember that for someone experimenting with a Paleo diet for the first time, things can seem a little overwhelming.

First, some background. The premise of the Paleo diet finds its roots (as the name would suggest) in the eating habits of our Paleolithic ancestors. In the days before the agricultural revolution, people were taller, stronger, and healthier in many ways. Our hunter-gatherer ancestors were not plagued with diseases like diabetes, cancer, obesity, and heart disease.

With the agricultural revolution came the introduction of whole wheat and other grains into our diet. Those foods now form the base of the Standard American Diet Food Pyramid. By following the guidelines that the Food Pyramid dictates, we have eaten ourselves into a society riddled with a whole host of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression, and infertility.

Eating according to Paleo guidelines can prevent you from developing many of those diseases and can reverse the effects of some of them as well. Additionally, once you zap the grains and sugars out of your diet, you will feel better than you’ve ever felt, and you’ll probably shed some excess body fat along the way.

In case you zoned out, now’s the point when you’re going want to start paying attention again.

The basic rules of the Paleo diet are as follows:

  • Eat lean meats (beef, chicken, lamb, turkey, pork, fish, shellfish, BACON!).
  • Eat lots and lots of veggies. Corn is not a vegetable. Neither are French fries.
  • Eat some fruits. If weight loss is your goal, limit your fruit to 1-2 servings a day (berries are your best option), and preferably in the morning.
  • Eat good fats. Olive oil (extra virgin), coconut oil, avocado (oil and whole), macadamias (whole and oil), and almonds are all sources of good fats.

The two items that are most conspicuously absent from this list that are a mainstay of many people’s diets are grains (bread, rice, pasta, crackers, Cheetos, etc…) and sugar (candy, cookies, cupcakes, etc…). Also notice that beans and dairy are not on the list of “good” foods. (If you’re interested in more of the concrete reasons behind the omission of these foods, please feel free to ask or consult the myriad online resources at your disposal.)

This is the short, short version of the guidelines of the Paleo diet. As many of you already know, I am always happy to talk about nutrition, recipes, and pretty much anything having to do with food. If you are interested in more information, Robb Wolf’s book, The Paleo Solution, is an excellent resource, as is his website (robbwolf.com). In particular, the FAQ section of his site contains some very useful tools, such as his Quick Start Guide and Paleo Food Matrix.

18 March 2011
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The Weekly Recap


New in the Community:
Welcome John Monahan, Rebecca Helliwell, and Brady Bleicher to CFV!! This is a fun new crew, and all of them will be a great addition to our community!

Exceptional Performance of the Week:
Congratulations to everyone who gave it their all this week during the testing for the "Evolution Challenge"! Noticeable was Alex Mack and Jen Paludi's 4th and 5th place finishes! These two are really starting to take their performance to the next level. Great work!

Time Capsule:

"Rest Days" - March 2009
    A reminder for the importance of taking days off of training.

"Pay Attention to Your Feet" - March 2010
    Your feet are the foundation for almost all movements. Paying more attention to them can make a huge difference in your performance.


This weekend begins the first Open Sectional WOD! Good luck to all 22 members of TEAM CFV (Nate Strong, Kim Johnson, Dan Collier, and Sheila Collier being our newest additions)!


A1. Back Squat @ 30X0; 2-3 reps x 4; rest 2 min
A2. Seated DB Press @ 21X1; 8-12 reps x 4; rest 2 min
B1. Walking DB Lunges @ 2010; 12-16 reps x 3; rest 10 sec
B2. Push-ups; amrap x 3; rest 2 min

Post notes for A1-B2 to comments. 

17 March 2011
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Initial Scores are In!

Picture 3

written by Colin Jenkins

There may be a few more scores coming in, but here is what we have so far!

Don't worry if you're not near the top of this list, this is but one of the three scores that will determine your overall placement. In fact, those of you finding yourself near the top will have a much harder time with the next two scores as will be based solely on performance improvement and body comp loss.

So you may be thinking… "Now what?"

Each of us will need to improve some aspects of our daily living outside of the gym, but ultimately what you choose to improve on will be up to you. We will try to provide as much information through this blog and will be happy to answer any questions you have top help you move forward. 

Here's one little bit:

Often, the most common and most looked over obstacle I have seen in over and over again in food profiles over the years is a lack of a good breakfast. If you want to get set up for success, you need to ensure your getting in food early (within an hour of waking if possible) and make sure it's mostly protein and fat. It can completly change everything, and the quicker you start dialing that in, the quicker everything else will fall into place.

If you have a breakfast dialed in (not cereal/oats/etc..), please share ideas for the rest of us to comments. 

Having a solid protein/fat breakfast within an hour of waking works so well on so many levels, I'm almost to the point where I don't even want to discuss anything else until this is dialed in. So let's start this "Evolution Challenge" right…fix up your breakfast folks!


"The Dose of Intervention and the Land of Dr. Oz" – by Gary Taubes


Snatch Tech Work
Quickly build up to a heavy, but not maximal, 2 rep Snatch
(breathing work)
5x for time:
10 Pull-ups
10 Burpees

Post notes to comments. 

15 March 2011
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Evolution Challenge Has Begun!


written by Colin Jenkins

We're still getting more and more folks signing up for the "Evolution Challenge" and the efforts for the initial testing have been great! We can't wait to see how much everyone improves over the next 6 weeks!

Everyone who is participating in the challenge will also receive an "Evolution" wrist band (we will be giving these out at our BBQ this Saturday!). We encourage all participants to wear them throughout the challenge. 

Whenever I talk to those entering our program about goal setting, two major points are:

1. Make your Goal Known

2. Remind Yourself of Important Goals Often

…both of which having the wrist band will help tremendously. Keeping it on will be a constant reminder of what you're trying to achieve! And it will help keep yourself accountable to others within the gym because they will know you have chosen to push yourself and become part of this exciting challenge!


First Open-Sectional Workout Released!


A1. Weighted Pull-ups @ 30X0; 3-5 reps x 3; rest 90 sec
A2. Handstand Push-ups @ 30X1; amrap (-1) x 3; rest 90 sec
B1. Front Squat; 6-8 reps x 3; rest 0 sec
B2. Box Jumps @ 24"/20"; amrap in 30 sec x 3; rest 4 min

Post A1-B2 and notes to comments.