WOD 4/5/10

10 Deadlifts (50% 1RM)

3 Rounds 
12 Swings (55/35) 
12 Box Jumps

10 Deadlifts

3 Rounds 
12 DB Push Press (35/25) 
12 Double Unders 

10 Deadlifts

Hey! Didn't we just do all of these movements over the course of last week?! A method to the madness.

(you did pass, right??)

Rob - Lurking in the back row (mid-right)

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WOD 4/4/10

HAPPY EASTER!

Enjoy the day off and rest up. Eat lots of sugar and chocolate and pass out in a Easter sugar induced coma!

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WOD 4/3/10

Trainers Choice

Andy has the box today, so he's got the programming for the day. If you are out in cyberspace, make up a missed WOD or work on some skills.

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WOD 4/2/10

10 Min - Double Under Practice

Rest 5 Min.

5 Rounds

9   Deadlifts (60% 1RM)
11 DB  Presses (35/25)
1 Min Jump Rope

Get some!

We will be closed on Easter Sunday. Normal hours will resume on Monday, 4/5/10.

The Paleo Challenge is coming to an end! I hope you have all kept it dialed in nice and tight to walk away with some $$ ! Contact Allison or check the Forum Board for info on weigh-ins and measurements!

Here are some more pix from the NorCal Sectionals - Check them out!

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WOD 4/1/10

Back Squat - 3x5 @ 82% across

Rest 5-10 min

10m AMRAP

10 Pull Ups
200m Sprint
10 Push Ups

Three sets of 5 reps of Squats to start things off. Rest and hit the MetCon to finish up the day.

Scott's Snapfish 2010 NorCal Sectionals Album

Brian's Snapfish 2010 NorCal Sectionals Album 

Michelle's Snapfish 2010 NorCal Sectionals Album

Going Under

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WOD 3/31/10

5 Rounds

12 Burpees
25 Squats
300m Row

A grinder. Enjoy!

No Question About It

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WOD 3/30/10

3x5 Press - 82% 1RM across

Rest 5-10 Min.

20-15-10-5-10-15-20

Swings (55/35)
Sit Ups

Start with the strict press at 82% 1RM for 3 sets of 5 reps. Then rest and move into the MetCon. For those of you who were at the NorCal Sectionals this past weekend, it should be fairly evident that overhead strength was a serious factor in the event. It was my weakpoint, especially in the final WOD, and it cost me. Ask yourself how you'd fare in light of a heavy amount of overhead work. If it's subpar, then now is the time to grit your teeth and make some gains on it.

Our next On-Ramp class starts on Monday, April 5th at 7PM. If you or anyone you know is interested in starting at CFC, now is the time. Please contact us via phone or email to reserve a spot!

Some shots from the NorCal Sectionals

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WOD 3/29/10

"Short Kelly"

3 Rounds

400m Run
30 Box Jumps
30 Wall Ball (20/14)

The full version of this is 5 Rounds. If you are feeling really spunky, knock yourself out. I have done this WOD once at 5 rounds and vowed never to do it again. So, let's start with 3 rounds and see how everyone holds up!

Well the NorCal Sectionals are in the books. Sunday's finale was absolutely the most brutal, horrid WOD I have ever done. Scott and Jon echoed my sentiments about it. It was horrible. Don't fear, I will never make any one of my clients ever do this heinous WOD.

 All of us had good performances in the Clean & Jerk,setting the bar high and staying in the fight. However, the MetCon WOD was very, very hard and there were some phenomenal athletes out there pushing the envelope of time and ability. In the end, Scott got through it fighthing all the way to a 25:18 finish. Jon made up great ground on it and pushed ahead with a final time of 20:21. I absolutely tanked about 1/4 of the way through it and prayed for a quick death, still managing to finish in 21:26. That sounds great and all, but consider the fastest time of the day was 14:41, then followed by Pat Barber, who was in Jon and my heat, with a 16:54.....it was insane. So, needless to say a lot of people who did well on this workout moved up A LOT of spots and those of us that didn't slipped a bit.

In the end, Jon finished in 25th place, Scott in 119th, and I was in 26th place (two spots held by Justin Riley and Pat Barber were nullified since they were automatic qualifiers already & were competing for training). Both Jon and I missed the final 20 cutoff for Regionals, but in the end, it was still a helluva good placing out of 175 competitors on Sunday.

A HUGE, HUGE "Thank you" goes out to all of the CFC folks and family who made the trek to San Jo' to support all of the compeitors. It means a lot to all of us who competed as well as to Allison and I that you would all take the time out of your schedules to drive, call or text us with your support and encouragement. We are successfully building a community and all the good things that go along with it thanks to all of you at CFC.

Lastly, Simon, Jon, Scott, Trent, Jennie, and Kristy, you guys/gals did us proud regardless of the outcome. Life and sport is always a learning experience, so we all win in the end. I received compliments from other affiliates on all of your efforts and our strong support crew! You all kicked ass and did us proud!

Thanks - Ian & Allison Carver

Comments (8)

WOD 3/28/10

REST DAY!!

Take it easy and enjoy the day. Cross your fingers for the folks finishing up the second day at NorCal Sectionals!

Day 1 Of the NorCal Sectionals is in the books! It was a long and hard day in the sun of San Jose. Team CFC did VERY well in all events. Both Kristy and Jennie had awesome performances in their resepctive heats. Kristy made the 800m run look easy and then worked her ass off for the overhead squats. Jennie also breezed through the run and fought tooth and nail for evey OHS she got - a very gutsy performance. Both ladies represented the black and red of CFC very well. We were very proud of them!

On the men's side, Jon, Trent, "The Scott", Simon, and Ivan were all in the running throughout the event. Jon set the bar high with 51 OHS after the 800m run, and then 5 rounds exactly on the triplet workout in the afternoon. Jon ended day 1 in 15th place, a definite competitor for Sunday's heinous finale. Trent breezed through the run and worked hard for his OHS' however, had a stickler of a judge who dinged him for a few reps. The triplet went better as he finished 4 rounds and change in a very hard event. "The Scott" made his media debut when CFHQ film crews noticed his beard and head to toe red wardrobe. He got some face time on camera before banging out a solid performance on both events. Simon killed the run and worked his ass off on the OHS. He did a great job even though he had a tough judge, but made up ground on the triple workout in the afternoon for a solid 3 rounds and change. As for Crazy Ivan, I was a last minute "GO" due to my heinous back spasm I suffered on Wednesday night. A few days of rest, some anti-inflammatories and lots of heat rub and I decided to go for it. I had a good run in both events, finishing with 52 OHS after the 800m to win the heat and then 5 rounds and 2 Thrusters in the couplet to end up in 12th overall.

Sunday's event will consist of a Max. Clean & Jerk on a 6 minute clock, immediately followed by a grueling chipper, multi-modality WOD. Jon and I will be moving forward to Sunday and both events are well suited to their abilities. It is unknown at this time which other men or women will be moving onto tomorrow's event. There are over 100 women and 260+ men in the competition, so the placings the CFC peeps put out today was phenomenal! Awesome work, gang - we are proud of you!!

Standings as of Saturday can be found here for MEN and WOMEN.

More Info can be found HERE on the next events!

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WOD 3/27/10

CrossFit Games NorCal Sectionals - WOD #2

10m AMRAP

7 Thrusters (115/85)
12 Swings (55/35)
7 Pull Ups

This is the second installment of the Day 1's WOD's.

We will be closed Easter Sunday.

The next On Ramp Class will kick off on Monday, April 5. If you or someone you know is interested in getting started in CrossFit with CFC, please get in touch with us ASAP to reserve a spot. The class meets Monday, Wednesday and Friday evenings at 7 PM for 4 weeks. Please read the "Getting Started" section of the website for more info.

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