WOD 7/30/10

5 Rounds

9 DB Squat Cleans (55/35)
500m row

A grinder for sure. Full squat cleans from the floor each time. Do it - don't ask questions!

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ATTENTION : Allison and I will be taking a mini-vacation this weekend and will not be able to run Monday and Tuesday morning, noon or 4 PM classes. 5 & 6 PM classes will be run as usual by Rob and Andy. A big thank you to both of them for picking up our slack!

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The 70's Big Seminar registration is located on the left sidebar. Click on it to register and learn how to get stronger!

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Something Wicked this way comes...

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WOD 7/29/10

3-1-1-1 - Deadlifts

Rest

"Christine" 

3 Rounds

500m Row
12 Deadlifts (Body weight)
21 Box Jumps

Deadlifts up front. You should know the deal now. Start at 93% and then make your moves. You only get 3 tries, so aim properly and don't let ego get in the way. We have seen a lot of PR's over the past couple weeks with the other lifts, so you guys and gals are kicking ass! Once you are done with that, it's time for a benchmark WOD, so get on it! 

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REMINDER: Allison and I will be out of town for the weekend and will not be running morning, noon or 4 PM classes on Monday and Tuesday of next week. Andy and Rob will be in charge and covering for us by running 5 and 6 PM classes as usual. Thanks for the understanding!

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Register now for the 70's Big Seminar scheduled for August 14th at 10 AM at CFC. The registration link is in the left sidebar of the website. Hurry since the event will be capped at 30 participants!

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WOD 7/28/10

"NANCY"

5 Rounds

400m Run
15 Overhead Squats (95/65)

A benchmark favorite of mine. Get some!

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REMINDER: Allison and I will be out of town over the weekend and will not be running Monday and Tuesday morning, noon or 4 PM classes. Andy and Rob are once again helping out and resuming the schedule at 5 & 6 PM. We don't get out too often, so we are jumping on the opportunity. Sorry for the inconvenience, but rest might be a good thing for you!

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Register on-line for the 70's Big Seminar via the link on the left sidebar. The seminar will be held at CFC on August 14th at 10 AM. Register now since the event is capped at 30 participants! If you want to get stronger and know more about the science and concepts behind pure strength training, this is a great chance to do it!

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WOD 7/27/10

3-1-1-1 - Push Press

Rest

12m AMRAP

12 Swings (55/35)
15 Sit Ups
18 Lunges (total reps)

Push Press max attempts this week. Your triple should be at about 93% 1 RM. From there, load to a new 1 RM or at your old 1 RM and go for it. You ONLY have 3 tries, so be smart. More than 3 attempts tends to lead to neurological and physiological fatigue and increases the chances of injury at maximal loading. Also, don't get sucked in by ego and go for that next attempt. If you hit a PR on your first lift, rack it, clean it and walk away. Don't end on a bad note. Lastly, increases in press based movements tend to be very small due to the smaller  muscles moving the loads. A PR of only 5 Lbs is awesome, so don't get all bummed out if you didn't go up 15 Lbs like a hip driven movement.

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ATTENTION: The gym will be closed for all morning, noon and 4 PM classes on August 2 & 3, 2010. Classes will resume at 5 & 6 PM. Allison and I will be taking a couple days off for a mini-vacation. Rob and Andy will run the show in the afternoons starting at 5 PM. Sorry for the inconvenience, but we don't get the chance to get away too often. - Ian

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The 70's Big seminar is coming to CFC on August 14th at 10 AM. The PayPal link to pay for the class is in our "News" section in the right sidebar. There is a lecture only option, as well as a lecture + coaching option for a couple bucks more. The class will be capped at 30 participants, so get a spot now instead of later.

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Don't forget to donate to PFC Laurie Dunlap and her unit of Army Combat Medics in Afghanistan. CFC is collecting money to purchase them a righteous care package, so donate via PayPal by August 31st.

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WOD 7/26/10

5 Rounds

20 DB Split Snatches (35/25)
15 Push Ups
10 Pull Ups
 5  Broad Jumps

DB snatches are TOTAL, not per leg. So 10 per side. Set yourself up in a manner that allows you to drop off the pull up bar and start broad jumps. At CFC, we will drop off the pull up structure and take 5 leaps outside the roll up door. Don't take the first jump down the driveway - you can crash and burn jumping on the slight decline. The purpose of the broad jump is to reinforce the triple extension needed in the DB snatch and life and athletics in general. No whining!

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Congrats to Shaun Hampton for a 4 place finish at the Toughest Cop Alive event held at the Western States Police and Fire Games in Reno. Shaun PR'd in all of his skills he has been working on at CFC and kicked ass! You can be assured next year Shaun will be crushing fools now that he knows he can do well and what skills he can focus on. Shaun told me CrossFit and our blend of strength work was a tremendous asset to him and the reason he did so well - Thanks for the compliments!

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70's Big will be in town on August 14th, barring natural disaster or Lynrd Skynrd'esque tragedies. We are working out the final details and creating a registration link to get folks registered. As it stands right now if you are interested in the sit down lecture based seminar only, the cost will be $85. If you are interested in getting some hands on coaching time with AC and Justin post-seminar, the cost will be $100. I will get you more detailed info and finalize things in the next couple days, so stand by!

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