It’s about doing all the things you love, and doing them really, really well. And that’s what Ross Valley CrossFit training is all about. We want to get in, work hard and fast, and then get out into our lives, where we can make the team, keep up with our kids, improve our performance in sports and hobbies, have energy to try new things, and look amazing while we’re doing it. By definition, CrossFit is a core strength and conditioning program that improves every element of fitness through constantly varied, functional movements, executed at high intensity.
This means that Ross Valley CrossFit is for anyone who wants to get stronger, leaner, faster, and more powerful. Whether you’re brand new to our sport, a seasoned competitor with your eye on the Games, or you’re somewhere in between, the coaches of Ross Valley CrossFit have the experience, expertise, and dedication to support you in your fitness goals.
We offer a potent blend of Olympic weightlifting, gymnastics, and endurance training in a group environment that’s challenging and fun. The workouts are comprised of movements that are bio-mechanically functional in nature, in addition to being universally scalable. What this means is that our workouts are founded on proper range of motion and muscle recruitment patterns that mimic movements you do every day (read: safe and natural.) Because of this foundation, we can personalize any workout to accommodate your current fitness level. Regardless of age, injury, or experience (of lack thereof), our training methods are appropriate, efficient and highly effective. Fitness is our sport. We live it. We love it. Let us show you what CrossFit can do for you. There’s never a better time to start living your life to the fullest than right now. So don’t wait. Contact us today!
Happy Saturday, RVCers!!!
Just a reminder about our Thanksgiving week schedule. We will have our annual Thanksgiving WOD on Thursday, Nov. 28th at 8:30 a.m., so please join us to celebrate health and wellness before over-doing the joy via food and libation. All are welcome, and plan on a great time, per usual!!
Following the Turkey Day WOD, we will be closed Friday, Saturday, and Sunday, returning to business as usual on Monday, December 2nd!!! Have a fantastic holiday week and see you Monday!!
Let's take our WOD outdoors before the weather gets crappy! This Saturday, Nov 9th, RVC will be closed for all classes, but we will be having one WOD at 8:30 a.m. at Peper Field at College of Marin in Kentfield!! Please join us for a great WOD with great peeps, and one helluva view. See you there!
The psychological impact of physical effort is a common Gym Jones theme. The temporary transformation one experiences by becoming what he or she is doing carries over into other aspects of one's life. Because I presume awareness and competence I often fail to point out that, going through the motions, without presence, intensity or commitment does not produce positive psychological effects. To be transformed by effort, one must dig deep, surpass one's expectations or self-imposed limitations, risk failure, blow up, and, as cycling guru Keith Bontrager aptly described, "get the full dose."
"It always hurts when you go as hard as you can."
Pain is constant during hard effort. Bontrager wrote, "It always hurts when you go as hard as you can." And this is precisely what keeps most people from pulling out all the stops - it ****ing hurts. But with the right attitude and the will to suffer, "this sort of pain can become easier to endure with practice." You confront it, immerse yourself in it, and become it. You survive. The next time - because you know what's coming - you are less apprehensive, which spares energy, allowing you to focus, to push harder, and perhaps to truly suffer. You don't quit. You get through it. Confidence soars. Your self-image changes, you begin to see yourself as able, capable, and newfound capacity causes ambition to evolve so you try something harder. It lasts longer. In it, you have the time to think, to look inward, which separates the "sprint" experience from the endurance effort: self-knowledge gained during effort is more honest and clear than what one learns through analysis after the fact, which is too often corrupted by selective memory.
Bontrager also states, "the perspective that you acquire on facing hardship makes you stronger and tougher in a lot of ways that are unrelated" to the specific sport or endeavor, though only "if you get the full dose." When dose and duration are great enough you will be transformed. How much, and how long? Olympic gold-medalist Brad Lewis wrote, "A man goes through many changes in 2000 meters. Some of them not very pretty. Some make you hate yourself." Brad's incredible intensity allowed him to plumb his soul in less than seven minutes. Others substitute duration for intensity, spending hours or days on honest self-inquiry. Some dedicate themselves to a lifelong process. For those interested in finding answers, the journey lasts as long as is needed, constantly attended by the risk that the answer may not be the one desired.
Nietzsche wrote that, "Great pain is, as the teacher of great suspicion, the ultimate liberator of the spirit." He doubted that "such pain 'improves' - but I do know it deepens us'" Whether you consciously take or involuntarily receive the full dose, a bright, tingly, and often harsh self-awareness results. Different people react differently to such cathartic events. While one may stick his head in the sand because he doesn't like what he sees, another may become more conscious, more often aware and mindful.
We state on the site, "effort and pain may not be avoided" but it should be included that without their mental counterparts the physical symptoms (or consequences) of hard effort are mostly irrelevant. Suffering is the gateway to true knowledge of one's self, and therefore humility. Season the physical with psychological difficulty and risk and administer at the proper dosage to achieve higher consciousness. What is this spice? It is the unknown, the new and different, an uncertain outcome, a consequence or penalty, competition, comparison, or perhaps it's as simple as changing expectations, being held to a higher standard.
Learn something new. Do something different. Test yourself. Confront your true capacities. Instill dedication by threatening yourself with a penalty for failure. Take away the safety net to compel better performance. One of Brad Lewis' mentors suggested it is, "better to work without a net, or a saw guard. The intensity [is] greater, more concentration, total commitment, better results." This is the ideal of the solo climber, and the man with his back is against the wall, with nothing to lose.
You have to be willing to bite off more than you can chew, to overdose, and to fail. If you won't risk the answer you won't ask the question. If you lack the will to ask then consciousness will not unite with muscle and bone. I criticize such a lack of will (especially in myself) and ask, "What's the worst that can happen?" The fearful part of me replies, "I may fall short of my expectations. I may not be who I pretend to others. My perception of self may be proven wrong, very wrong." The confident part of me says, "So what ... only after breaking myself apart may rebuilding begin." So go ahead, break stuff. Break yourself on the once-hard edges of yourself. And recycle the debris into the foundation of your future.
Six weeks of food scales, nutrition labels, and measuring cups has come to a close. Our EFHAP (Eating for Health and Performance) Challenge has ended and we are absolutely thrilled with the results. This is a perfect example of how nothing yields results like dedication and hard work. At any point in the day someone at RVC is talking about how many pounds of muscle they’ve gained, body fat loss, and minutes shaved off their workout times which is honestly like music to the coaches’ ears.
The programming did not change. We did not put anything in the water cooler. All we did was simply ask you to make an adjustment in the fuel that you were consuming. This challenge has given a lot of you some concrete data that you can take a look at, and really evaluate how nutrition plays a role in getting you closer to your goals. Following a diet isn’t just for weight loss, we all do it for different reasons. A good example is our own Jacob Jizrawi who gained 8 pounds of muscle over the course of 6 weeks! Jacob’s goal was to increase muscle mass and strength while maintaining his speed. Well, as you can see from his posts on Beyond the Whiteboard, that is exactly what happened for Jacob.
The real question is: where do we go from here? Do we resort back to our old eating habits? Do we bring grains and dairy back into our diet? This is the time to take a look at our goals. Clearly, adopting this way of eating has worked and will most likely continue to work if we keep following it. Why stop now? If you are satisfied with the results that you’ve gotten, then by all means stay where you are, but I think for some of us we are realizing the potential change if we extend the time period from 6 weeks to 12 weeks, or to 24 weeks, or if we make a lifestyle change. Sure, a massive cheat day is absolutely necessary for the well-being of our bodies and minds, but a cheat week? We might be straying from what is important.
I am going to encourage all of you to continue eating how you have been for the past 6 weeks. We all started CrossFit because we saw that people were getting results relatively quickly, right? Well, nutrition being the base of CrossFit’s pyramid should make a little more sense now. It is our job as coaches to establish and maintain an environment in which you can reach your goals with encouragement and enthusiasm. Which is why I am going to challenge you to make this change, see more results, and feel better. We do not settle for “wellness” we want “fitness”.
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