WOD 4/8/10

Deadlifts - 5x5 @ 80% Across

Rest

2 Rounds

Burpees - 2 Min Max reps

Rest 2 min

DB Pwr Cleans - 2 Min Max reps (35/25)

Warm up and get into the DL's. Rest and then hit the MetCon. DB Cleans are Power Cleans to keep output high. Each clean starts from the ground.

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Photographer extraordinaire, Tom Campitelli, does it again!! Check out his portfolio from the NorCal Sectionals HERE. They are grouped in several different manners, including by affiliate. Awesome work, Tom!!

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 A big congratulations to Eric Bridge for his recent promotion from fire Captain to Battalion Chief for Sac. Metro Fire Department!! Cognrats, Eric! Your crews will be lucky to have you as their BC.

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WOD 4/7/10

Bring your running shoes!!

 

2 Rounds

800m Run
Rest 3m

400m Run
Rest 2m

Spring is here and it's time to breathe in some fresh air. Don't like to run? Cool, glad to hear it... Lace 'em up.

Run 800, rest, run 400, rest 2 min, then go back to 800m and repeat. You will be working on a shortened rest cycle between the rounds.

POSE Method is our preferred method of running. Check it out by going HERE and reading THIS article from the CrossFit Journal.

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Kid care at the box is at a standstill due to a lack of kid watchers for the AM session. That being said, if you are planning on brining the kidlets with you to the morning session, please check with Allison (call or text) first to see if someone will be there to watch them during class time. For safety reasons we can't allow kids in the back without supervision or on the floor during workouts, but you can try to create a mommy network to swap out watching each others kids while one person works out. Let us know and we will do the best we can to accomodate you!

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WOD 4/6/10

Split Jerk - 3x5

Rest 5-10 Min

12m AMRAP

7   ManMakers
11 Toes to Bar

You will notice there is no weight listed for the split jerk. This is due to it's technical nature and need to be precise before being heavy. Start light and work up to a weight that requires some effort, yet allows for clean form. The bar rests on top of the shoulder caps. Dip, drive, accelerate the bar upwards and split the feet fast.Think about pushing the hips under the bar. The front foot is flat, the rear foot is directly back and driving forward off of the toes. Body weight should be directly between both feet and distributed evenly. There are some clips of me doing split jerks in the "Oly LIfts" video section if you wish to see it from the side.

The MetCon consists of ManMakers and TTB. If you can't do TTB, hang from the pull up bar and raise the legs up out in front of you. Keep the legs straight - you should resemble and L .

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FYI - I'm giving you a head's up early on. The WOD for Sunday, May 23rd will be a 5k or 10k run. It will be the SSD STAR6 Memorial Run. The run is a fundraiser for the STAR6 Foundation. The foundation exists to provide support to SSD personnel and their families as well as for outside agencies in times of loss and grieving.

For those who don't know what STAR6 was, it was the SSD helicopter piloted by Deputy Joe Kievernagel and Tactical Flight Observer Deputy Kevin Blount that crashed on July 13, 2005. Deputy Eric Henrikson was also flying with the crew on that day and was the sole survivor of the crash. Eric has since been medically retired due to the severity of his injuries.

The STAR6 incident was a very traumatic event for the department, as well as several members of the CFC family who were there on that day, myself included. You may have noticed the STAR6 logo at the box a few times - it is a way of remembering and honoring our fallen partners and our roles in the incident, their lives, and legacy.

Come join Allison and I for the run. It will be easy going and fun and it is for a great cause. Spread the word and get folks signed up. The link to register can be found on the left sidebar of the CFC Homepage. Be there!!

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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.

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Hats off to the one and only, Buddy Holly for receving his Level 1 CrossFit Trainer's Certification. Rob was the first group to take the new L1 certification and test for the new ANSI accredited CrossFit Certifications! That is a huge step for the legitimacy of CrossFit and all trainers involved in CrossFit! Not even NSCA, ACSM or other recognized training organizations have an ANSI accreditation! Congrats, Rob!

(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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As a reminder, we are closed today, so you will be on your own for fun and excitement!

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