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!

Comments (3)

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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Comments (0)

WOD 3/26/10

CrossFit Games NorCal Sectionals - WOD #1

On a 6 min. countdown clock:

800m Run
Overhead Squats - Max reps (115/95)

You have 6 minutes to run 800m, then come in and do as many OHS as possible in the remaining time. Pick a manageable weight for you personally. Go hard, but use solid form on the OHS. Full depth and fully open hips at the top. If you dump it or rack it, shake it off and go some more until time runs out. Your score is max reps.

"So where the hell am I going??"

NorCal Sectionals are being held at Archbishop Mitty High School in San Jose, Ca. The link to the map is HERE.

NorCal Sectional venue information can be found HERE.

Read them closely as there are some rules and info to be aware of in regards to getting there early, parking and what we can and can't do on school grounds.

Hotel Info for those of you staying at the Hilton Garden Inn in Cupertino can be found HERE.

For folks doing the "2 for 1" spectator entry on someone elses ticket, please make sure you have contact info for each other worked out and ready to go on game day.

Get Psyched!

Comments (4)

WOD 3/25/10

Push Press - 3x5 @ 80% Across

Rest

12m AMRAP

20 DB Split Snatches (35/25)  - 10/side
15 Knees to Elbows

Push Press to start things out - 3 sets of 5 reps. If you aren't sure of your 1RM Push Press, you can increase your Press 1RM by about 15% to find a rough 1RM for the Push Press. Then do the math from there. This is a conservative estimate and may work for some, but not others. Give it a go and make adjustments if needed. Rest up and then go at the MetCon.

 NorCal Sectionals are being held at Archbishop Mitty High School in San Jose, Ca. The link to the map is HERE.

NorCal Sectional venue information can be found HERE.

Read them closely as there are some rules and info to be aware of in regards to getting there early, parking and what we can and can't do on school grounds.

Hotel Info for those of you staying at the Hilton Garden Inn in Cupertino can be found HERE.

For folks doing the "2 for 1" spectator entry on someone elses ticket, please make sure you have contact info for each other worked out and ready to go on game day.

Comments (4)

WOD 3/24/10

15m AMRAP

12 DB Hang Cleans (55/35)
12 Push Ups

DB Hang Cleans are full squat cleans.

 We will be closed Friday, Saturday, and Sunday of this week since the CFC family will be in San Jose for the NorCal Sectionals. Normal business hours will resume on Monday.

 NorCal Sectional Info, including verification of the "2 for 1" guest ticket entry can be found HERE.

Comments (0)

WOD 3/23/10

Deadlift - 3x5 @ 80% Across

Rest

3 Rounds

20 Box Jumps
400m Sprint

Warm up with lighter DL's at low reps. Work up to about 70% 1RM quickly then load to 80% and go - 3 sets of 5 reps. Finish, recover and do the MetCon. Call it a day after rolling a stretching out.

CF Sectional competitors - Please make sure you have the correct guest registered under your name for entry in the event.

CF Sectional Spectators - As per organizing staff, if you purchased a spectator ticket, you may now bring a guest for free. Make sure your guest is with you at entry to get them their wristband and sign the waiver. Please make arrangements to preclude later confusion. Info courtesy of CF East Sac.

Comments (7)

WOD 3/22/10

5 Rounds

12 Thrusters (85/55)
12 Pull Ups

A grinder. Something to keep in mind about RX'd weights. Just as the CF.com mainsite has always professed, recommended loading is the elite level. It is a goal to reach, a benchmark if you will. This does not automatically imply that you load that amount and go for it, despite never have done it before or some other shortcoming. Be smart and ALWAYS work toward a big picture. Remember, this is where the evil of ego comes into play - it screams "Do it!" although you know it's not a good idea. However, that being said, don't use that as an excuse for not pushing forward from time to time, just be reasonable and sure you are ready to make the jump.

Comments (9)

WOD 3/21/10

REST DAY!

Sorry I missed yesterday's post. We had a great evening on the town at Shaun & Steph's wedding and after some good food, a few drinks, partying with good friends and being with my stunning wife, the last thing on my mind was posting a WOD. I am sure Andy took care of everyone at the box and everyone else in Cyberspace found something to do.

CONGRATULATIONS - Mr. & Mrs. Shaun Hampton

Comments (3)

WOD 3/19/10

20m AMRAP

400m Sprint
30 Wall Ball (20/14)

This is a modified mainsite WOD from a few days ago. Not a lot of magic to this one - a simple couplet with ass kicking potential.

Comments (3)