WOD 1/24/12

STRENGTH

Sumo Deadlift 5x5 (slight Increase - sets across)

METCON

3 Rounds -1m Per station - max reps

Row (calories)
Wall Ball (20/14)
Ball Slams (40/30)

The SacTown Throwdown is coming up in a couple weeks! If you want to see our athletes competing in the Open and Novice divisions, pick up a spectator ticket ASAP! Right now they are $25, but will go up to $30 after 2/1/12. More info and ticket purchases can found HERE!

WOD 1/23/12

400m Run

10 DB Thrusters (35/25) (Scale Up-55/35)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

500m Row

If it's raining, we will put in some alternate fun instead of a run....I bet you can't wait!

If you are a morning class person (615 AM) please remember you NEED to sign up on line for the class ahead of time. This is done by clicking on the "schedule" tab on the top of our website and follwing the directons from there. Thanks!

The Golden State Indoor Rowing Championships are coming up at the CSUS Aquatic Center on February 4th, 2012. If you are interested, contact Toby and/or check out the posted flier on the CFC News Bulletin Board!

WOD 1/21/12

"The Chief"

5 Rounds 

3min work followed by 2min rest 

3 Power Cleans (135/95) -or- DB P.Cleans (55/35)
6 Push Ups
9 Air Squats

I love this workout. It looks easy on it's face, but let's see how you feel about that come the end of the workout. This one can be done with DB's or a barbell. Pick your poison.

We love the Olympic LIfts here at CFC. There is nothing as satisfying as getting a heavy weight from ground to shoulder/overhead and doing it correctly and efficiently. Many people think the Oly lifts (Clean & Jerk and the Snatch) are just for Bulgarian behemoths with big bellies. Nothing could be further from the truth. Google Natalie Woolfolk-Burgener, Aimee Anaya, Melanie Roach, Lydia Valentin, Pyrros Dimas, Norik Vardanian, Chad Vaughn, Kendrick Farris,etc and you will see some normal looking women & men throwing around some insane weight. Now of course these are the top level lifters in the world who do this as their bread and butter, but it should be noted that their physiques and incedible athleticism (outside of Oly lifting) is a good reason as to why the normal person who has not interest in competing, should still learn the Oly Lifts. The lifts, if taught/done properly are hugely beneficial on many fronts for an athlete or fitness enthusiast. T-Nation did a quick and basic article on the Oly Lifts and their benefits recently and you can check it out HERE. Seriously, give this stuff a try, be patient (as the learning curve is steep), and watch your abilities improve!

WOD 1/20/12

15m AMRAP 

12 Thrusters (95/65)
10 Pull ups
8 Burpees

Oooohhh, sizzle....

 The CFC Goal Board is being filled out on the mirrors, so EVERYONE needs to get over there and put something down. DO NOT put something stupid down, like "get healthy/fit/lean" (Duh, you are in a gym), "Be like so and so" (you are who you are-excel at being you), or "dominate the minions" (Easy there, Mussolini). Good ones would be losing a certain amount of weight, doing a movement, competing in an event, etc. All goals are on a 6 month timeline and need to be something you can achieve through consistency, practice and focus. Hold yourselves accountable and push for things that will make you a better person. We are here to help!

WOD 1/19/12

STRENGTH

Push Press - 5x5 (Slight increase - sets across)

METCON

100m Run
30 Burpees
200m Run
30 Swings
100m Run
30 Sit Ups